How Light Influences the Length and Quality of Your Sleep

There are numerous internal and external factors influencing the quality and quantity of your sleep. Understanding these different factors can you better manage chronic sleep issues and get to the bottom of seemingly serious reasons behind why you miss out on a good night's rest often.

One of these critical factors is light, a key factor in regulating your sleep and biological clock. But how does exposure to light or darkness actually govern your sleep?

For starters, getting exposed to lights stimulated a nerve pathway from your eye to parts of your brain controlling hormones, body temperature, as well as other functions playing a role in sleepiness or a state of being wide awake. Therefore too much light right before your bedtime may be a hindrance to getting a good night sleep.

According to one study, exposure to unnatural light cycles can affect your health, including your risks of getting depressed. Light effects your internal clock via specialized “light sensitivity” cells in the retina of the eyes – cells that occupy the same space as the other things that make vision possible, dictating to the brain that it is daytime or nighttime.

Thanks to the invention of the electric light bulb in the late 1800s, humans are now exposed to much more light during nighttime than during the whole evolutionary process. This certainly affects your sleep patterns! Thus regulating light exposure can help keep your circadian rhythms in check, as well as set the stage for restful sleep at night. Here are some steps to observe:

  • At daytime, expose yourself to sunlight, or buy a light-box or light visor that will supplement your exposure to light.
  • At nighttime, keep your sleep environment dark through light-blocking curtains or drapes, as well as an eye mask to help you shut the light out. Avoid as much light as possible through a low illumination nightlight.
  • If you're a night worker, sleep during the day wearing dark glasses or a reliable eye mask to block out the sunlight or limit light exposure. According to some studies, your body may not fully adapt to shift work, so make the effort to establish a sleep routine such as when you're returning to a normal sleep schedule in the weekends.
  • Limit your use of your smartphone or gadgets before bedtime. Try to minimize their use in the bedroom to cultivate good sleep habits.

Remember that these tips are especially important for babies and children, as sleep in a cornerstone of their health and development, and good sleep habits can determine their mental and physical progress down the road. Note, too, that circadian rhythms develop at around 6 weeks; by up to 6 months, most babies have adopted a regular sleep-wake cycle.

Other factors to consider include temperature, since extreme ones in sleeping environments can result in disturbed sleep. REM sleep, to, is typically more sensitive to temperature-related disruptions, such as very cold temperatures.

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Three Signs It’s Time to Replace Mattresses

People should consider replacing their mattress every seven years, as mattresses usually do not provide adequate comfort and support after this time frame. Other factors, such as the quality and brand of the bed, should also be considered.

There are several signs that determine if you should consider shopping for a new mattress. Waking up every morning with backaches and various pains suggests that the bed no longer provides a good amount of support or is too soft. While moving in the bed is normal, excessive tossing and turning can also be a sign of excessive firmness and pressure points. Sagging mattresses are a sign of irreversible wear in the innerspring system.

Aches and Pains in the Morning

The bed is provided to provide comfort throughout eight hours of sleep, so a person should never wake up with new aches and stiffness in their back. An aching back usually means that the bed is starting to sag and is no longer providing the right amount of support needed for comfort. It can also mean that the bed itself is of poor quality. Many people make the mistake of purchasing mattresses that are too soft, thinking that softness equates to comfort. In reality, too much softness can cause areas such as the pelvis and shoulders to sink into the bed, causing the back to arch. Alternately, a bed that is too firm can cause too much pressure on the back and shoulders. Waking up with an achy back is not only uncomfortable, but it can also cause long-term health issues as well.

Constant Tossing and Turning

The level of firmness needed to sleep comfortably varies for each individual's level of comfort, so a person should test the bed before making a final decision and purchase. Tossing and turning can also be a sign of pressure points, which occurs when the bedding product returns to regain its shape when body weight is applied. According to bedding experts, the best solution is a memory foam mattress.

The Mattress is Starting to Sag

A sagging bed has mostly readily experienced too much uneven wear in the innerspring system. According to bedding experts, a person can test the severity of the wear by placing a rigid object on the bed. If more than an inch of compression can be measured, this is a clear sign that it's too old.

People can prevent a bed from sagging if they regularly flip their mattress and if they sleep all over the bed. However, once the sagging starts, the damage is irreversible, and replacement is the only solution. It is important to evaluate the warning signs and change your bed when you see fit. This will reduce aches and pains and give you a good night's sleep.

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5 Things to Look for in Your Next Mattress

When you decide to upgrade your bed from the old hand-me-down or utilitarian set you got on sale for your first apartment, it can feel like a daunting task. Mattress options span the entire spectrum of firmness, elevation, and design. Before you give up and just pick the cheapest, try these 5 ways you can make your next bed purchase an easy transaction.

1. Decide How Firm You Want Your Bedding to Be

One of the most difficult choices is deciding what level of firmness is right for your body, as this can vary from person to person. Remember that a mattress that is too firm can affect your nerves and pressure points, while one that is too soft may make you feel like you're slowly sinking. Try out different levels of firmness before you purchase to determine which level is best.

2. Decide What Material Is Best for You

Mattresses are now made in a variety of materials. The classic coil spring structure and memory foam are the two most popular types, but there are now also latex (which has little more than memory foam), air filled, and rubber chamber. Rubber chamber allows for customized levels of firmness at home. While a coil mattress may feel like the best for your budget, remember that you'll be spending a third of your life lying on it. Make sure the type of bed you purchase is one that will give you the best night's rest.

3. Evaluate Your Needs Based on Your Lifestyle

Two important factors to consider when buying your next bed are your sleep cycle and your partner's cycle (if applicable). If you (or your partner) toss and turn, try to look for a bed that factors in move transfer, so that anyone else in your bed is not disturbed. Also, make sure to purchase a mattress large enough to accommodate you and another person comfortably, so that you'll both have room to spread out and not bump into one another during the night.

4. Test for Support

The best way to make sure a bed set is right for you is to give it a test run. While it may be convenient to buy online, it can also be risky. Make sure to lie on the bed in various positions, and take a moment to scan over your body to see if the bed is hitting any pressure points or causing discomfort.

5. Check for Warranty and Return Policies

Last, but certainly not least, check that the warranty and return policies are exlicitly laid out before your purchase. It may take a few days of trying the new bedding out before you notice a problem.

Buying a new bed set can feel like an overwhelming project, but as long as you're diligent about your research, you'll be on your way to a comfortable night's sleep in no time. Sweet dreams!

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Eurogeroic – An Overview Of Smart Drugs

Excessive daytime sleepiness may indicate that you might have a sleeping condition called narcolepsy. Narcolepsy is a condition where a person experiences excessive sleepiness during daytime hours. One of the treatments prescribed for this type of sleeping disorder is the Modafinil drug.

What is the Modafinil drug?

This drug is considered as a eurogeroic or a wakefulness-promoting agent. It was designed in France around 1970s, and licensed under Cephalon, a US company in the 1990s. The drug was used to treat sleeping disorders such as narcolepsy and shift work disorder. Although it was used in treating sleeping conditions, the medication does not cure the sleeping disorders and is not recommended for use for people who are not getting enough sleep or as a treatment to ward off sleep.

How it Works

It is believed that the drug affects the dopamine transporter, which increases the muscle movement in certain areas of the brain responsible for motivation so resulting to a “wakefulness effect” on the patient.

Side Effects

The use of the medication may result in mild side effects including feelings of nausea, anxiety, headache, nervousness and insomnia. Some patients may experience serious side effects such as hypersensitivity or serious skin reactions, fainting, psychosis, dizziness, gastrointestinal problems as well as multi-organ sensitivity. Addiction and dependence may also occur due to overdose use of the medication over an extended period or if the patient has a history of drug abuse or dependence.

How Should the Medicine be Taken?

The use of the modafinil drug depends on what type of treatment that one is undering. For patients that are diagnosed with narcolepsy, the drug may be taken orally once a day with or without food, usually in the morning. On the other hand, for treatment of shift work sleeping disorder, the physician may prescribe the intake of the drug one hour before the work shift starts.

Precautions

As the drug may be habit-forming, it is important that patients talk with their health care provider and follow the prescription of the doctor to prevent abuse or dependence. Individuals that have drug allergies or reactions to certain medications should also consult their physician or pharmacist on how to proceed about the medication.

For women who are taking contraceptives or birth control, pregnant or breast-feeding, they should take note of their conditions before taking the medicine. The drug may reduce the effectiveness of the birth control pills and affect pregnancy.

Medical Disclaimer: The information provided is for information purposes only, and is not to be used or relied on for any diagnostic or treatment purposes. This information is not intended to be patient education, does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment.

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How To Treat Insomnia – Time to Try a Softer Mattress!

There is a perennial myth and it's that firm mattresses are actually good for your back, and as we learn how to treat insomnia it's worth noting that this myth is also preventing millions of us from getting what we unfortunately need … Deep restorative sleep.

The firmer the mattress, the greater the pressure on the body against what is in essence a non-yielding surface, and it will wake you up! Most of us are side sleepers and In a vain attempt to relieve shoulder pressure, and while we are consciously aware of it or not, on a firm mattress we flip from shoulder to shoulder all night long. This constant movement radically disturbs our natural sleep cycle and we wake rarely, if ever, refreshed and ready for the new day. Does that sound like you?

Traditionally, and going all the way back for the last hundred years or so, what was thought of as a high quality mattress was constructed using heavy gauge springs covered in layers of felt and horse hair, and the entire bed was finally clad with sumptuous fabrics some quilted, some not. The better variety's were so rigidly made that they did not sag in the middle. Sagging mattresses then as now, did indeed contribute to repeating back pain. Here is the news that a firm mattress was better for you. The cheaper ones mattresses were the more likely they were to deteriorate quickly. They were the worst, hard and sagging all at the same time. Mattress manufacturers addressed these issues with the advent of deeply quilted Pillow Tops. Designed to 'soften the blow', Pillow Tops, did the job but eventually the loose quilting would create a deep body impression all of its own and we were back to square one.

So hard mattress (lots of pressure but lasts) or soft (great at first but breaks down over time)?

It Does not Have To Be That Way Any More!

It's the 21st Century now and things have radically changed in the bedding business. So maybe it's time to think about switching to a modern foam mattress. With this in mind, the next time you shop for a bed you may discover that a whole lot of sleep science has been involved in the development of contemporary spring-less mattresses. The best examples contain highly engineered modern foams that will temporarily contour precisely to your exact body shape while you are sleeping and yet retain their original flat rectangular shape when you are not. No permanent body impressions will remain.

Today you have a huge choice of foam beds with price points from fairly inexpensive to somewhat extravagant. How do you choose? Rule of thumb, ask lots of questions, one of them being “Where is the foam material in this bed manufactured? If the bed contains imported foams they were usually manufactured in China. curing the finished product. Sometimes you just do not know so I would avoid the 'too good to be true' inexpensive memory foam products and instead choose a bed with its core materials produced in the USA. comfort, and will also have been stringently tested for toxicity and fire suppression.

In our eternal quest for quality sleep a good foam mattress will definitely help!

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Why Can’t I Sleep At Night? Just Maybe It’s Your Cell Phone

In the information age those of us who grow up pre-computer are simply overwhelmed. Speaking for myself I am constantly distracted.

I now have 5 e-mail accounts, mostly because the spam builds up and sees to multiply by the day. In vain attempts to avoid that, I have over the years opened one new account after another and delete has become my mantra. If I'm not at a computer, I'm constantly checking the smartphone. So many audio alerts for texts and e-mails that I end up turning off the sound of the entire device. One click (on a real switch on the phone) and I'm back in charge. Of course the phone does not ring anymore so I incessantly check it!

Information overload although is only the thin edge of the wedge when it comes to better sleep as we are now also subjecting ourselves to dangerous levels of blue light. Blue light is natural in sunlight. It has a short wavelength and produces high energy. It's one of the reasons we wear sunglasses! Artificial blue light on the other hand is emitted from flat screen TV's, computers, LED lights, fluorescent lamps and smart phones. It's as though we were spending countless hours outside everyday and every night in bright sunshine. Our vision is suffering and to make matters worse we can not sleep anymore. And as we increasingly rely on technology for pretty much everything, the situation is getting worse. Sound familiar? Blue light adversely affects sleep and confuses the body's natural circadian rhythm, it also suppresses melatonin which incidentally any light can do but blue light is far worse and it's killing our sleep!

Of course sleep deprivation has always had many components but this addiction to being plugged in 24/7 can be treated. In the natural order of things the sun comes up and we wake. It goes down and we sleep. At least that was how it used to be. We are in control because and we can temper our electronic input as we would with any other habit. It takes a little practice but the reward could be a trip to dreamland A study by Harvard University concluded that turning off computers, TV's and yes cell phones 2 hours before bedtime will significantly improve our sleep patterns. Even 1 hour will make a big difference. So turn the screens off early and just maybe you can sleep again!

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Benefits of Melatonin As a Sleeping Pill

Getting a good night's sleep is necessary for the body and mind to function properly and complete daily tasks effectively and efficiently.

Lack of sleep and in some instances, waking up in the middle of the night can prove to harm and disrupt the functions needed for completion of ordinary tasks. To counteract this lack of sleep, which is also called insomnia, sleeping pills and aids are available for patients.

One of the top and most effective pills available is Melatonin. Melatonin is a hormone made by the pineal gland, which is a small gland in the brain. Melatonin helps in maintaining one's sleep and wake cycles. Minute amounts of it are found in foods such as meats, grains, fruits, and vegetables. But it can also be purchased as a prescription drug of food supplement in various forms.

This article discusses why melatonin is commonly used as a sleeping aid, benefits of using it in its pill form, and its importance compared to other sleeping pills on the market.

Why is Melatonin Used

Melatonin pills are used for numerous reasons. The main reasons for use of melatonin is to treat the symptoms of jet lag and sleep disorders known as insomnia. In its prolonged-release form it can be effective for treating people who suffer from insomnia: difficulty in falling sleep and staying asleep. Additionally it can help people who daily schedule change regularly which interrupt their sleeping patterns. Another audience who benefits from using melatonin are autistic people who suffer severely from sleep disorders.

Benefits of Melatonin

There are various well-researched and documented benefits of using melatonin as a sleeping tablet and as a food supplement to treat multiple other diseases. Some of them are as follows.

  • When taken in the appropriate dosage, melatonin has been shown to improve sleep in patients by resetting their internal body clocks. Improved sleep is quite evident in users of melatonin when used at proper times and in adequate doses
  • Melatonin has also shown to be effective in treating migraines. One of the most common reasons of lack of sleep is the presence of a debilitating migraine. Durations of migraine presence decreased with the use of melatonin
  • Melatonin is also beneficial for the treatment and prevention of cardiovascular diseases and diabetes. Researchers witnessed substantive ease of main caused by these illnesses when patients took consistent doses of melatonin
  • Prolonged-release melatonin has shown wonderful results in older patients. Certain time and amount of dosage have proven to treat sleep disorders effectively

Melatonin Compared to Other Sleeping Pills

Melatonin has been researched comprehensively over the last few years. The results have shown a comparatively improved standing when compared to other sleeping pills . Some of the other prominent sleeping aids are as follows:

  1. Valerian
  2. Zolpidem
  3. Chamomile
  4. Kava
  5. Benzodiazepine

Many and in some instances all of these sleeping aid alternatives have some potentially dangerous side effects such as kidney and liver damage. Excessive use of these supplements has also been reflected in ill-effect such as mood swings and feeling of drowsiness.

In conclusion, prolonged-release melatonin has been proven to be an effective treatment of sleep disorders and acts as a powerful and stable agent against the lack of sleep and also other dangerous illnesses.

It also compares much better than other sleeping aids on the market currently.

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Top 4 Essentials for Quality Sleep in an Energized Life

One of the prime energy supporters in your life is sleep. Specific, quality sleep. If it's not quality, the amount of sleep you get is not as relevant as you might think.

How do you rate your sleep quality? Do you sleep soundly through the night, toss and turn, or lay there thinking? Or something other?

I'm a sound sleeper and always have been. In college I was baffled how classmates could complain of being insomniacs. The concept of not sleeping well was beyond me. I understand that better now, and am curious about sleep so I'm now on a quest to unravel the mystery of sound and quality sleep.

Science, medicine, and experience tell us there are mental and physical benefits of good sleep. It boosts your immune system, improves your mood, strengthens your resilience, regulates weight, and in general makes you a healthier person. Everybody wants quality sleep, regardless of how many hours they subscribe to as being a healthy amount of time. This article addresses the quality of the sleep only.

Some nights you do not fall sleep fast because you are not tired, you're too tired, there are distractions in your brain or house (where you are sleeping on a given night), or you have biological issues (sleep apnea, heart arrhythmias, being too hungry or full) that keep you awake. Health issues are something you need to get your doctor's help on, the rest will be addressed here.

What I've come up with from my research is there are things you can do all day to support a sound night's sleep. Furthermore, there are things you can at night that relate specifically to sleep, adding to what you do during the day, so you have quality sleep.

The Top 4 Essentials

1. Create a Bedtime Routine

• a regular schedule of going to bed, and getting up

• foster a dark, quiet, and cool room and sleep in a comfortable bed

• remove distractions

• quit working 90 minutes before bed

• go to bed before you get your second wind; Whether you are a lark or owl, there's a “natural” time for you to go to bed.

2. Clear your mind, manage your stress. Meditation, leisurely strolls, reading, and quiet music can help all of that. If you honor the suggestion to quit working at least 90 minutes before bedtime, your mind will have a chance to unwind and get in the groove of sleeping. Take that work ban one step further and initiate a blue-light ban two hours prior to bedtime; TVs, tablets, computers, and smartphones all generate blue light, though there are apps that change the light from blue to more of a yellow so that if you are on your devices near bedtime at least you do not have that bright, blue light that confuses the brain as to the time of day.

3. Do not eat too late or go to bed on an empty or full stomach. Avoid alcohol, nicotine, and caffeine in the evening too. Foods and nutrients that help you sleep include pumpkin seeds for the zinc which converts the brain chemicals tryptophan into serotonin, and magnesium which helps reduce cortisol, the stress hormone. There are more, but those two keep popping up so I'm passing them along.

4. Energize through the day with quality food, exercise (more than 2 hours before bed), and fresh air / sunshine. Yep, when you expend energy during the day it paves the way for a night of quality sleep.

Let's cover one more aspect of quality sleep: the amount of deep and light sleep you get. First, the technical explanation of sleep cycles. A good night's sleep consists of around five or six sleep cycles; each cycle lasts around 1.5 hours, and we need all five stages in order to wake up feeling rested and refreshed. One cycle consists of the following stages:

• Stage 1 – This is when you feel drowsy, relaxed, and hover between being wake and nodding off.

• Stage 2 – At this stage you are in a deaf sleep, your body cools a bit, and you become detached from your surroundings.

• Stages 3 and 4 – These are the “deep sleep” stages. It's hard to wake up from deep sleep because this is when there is the lowest amount of activity in your body. This is when your body rebuilds itself, restores energy, and hormones are released. This is the holy grail, the stuff we all want enough of.

• Stage 5 – This is the REM (rapid eye movement), or “dream sleep”, stage. We slip back into Stage 2 for a few minutes before entering REM.

The amount of deep sleep we need each night is not clear, and maybe because there are too many definitions for the concept of deep sleep. Going with two simple sleep stages – deep and light sleep, further defined as times of less and more movement – I'm concluding that ideally 45 percent of your sleep should be deep for the best quality sleep. REM sleep, for this discussion, is included in the deep sleep category.

You're serious about getting quality sleep. You take the steps out in the Top 4 Essentials list. But, you may not be able to really tell if you are getting quality sleep, outside feeling more or less refreshed and renewed. Then what? Consider a sleep monitor.

You can get highly scientific and technical and go to a sleep lab for a polysomnography test. That's the most complete and thorough testing you can get. It will track and record your brain waves, eye movement, heart rate, muscle tension, oxygen levels, breathing, air flow, and the frequency and volume of your snoring activity. The con to this is sleeping at the lab, often in a hospital, disrupted your natural sleep patterns. The pro is it's the most accurate and thorough testing available – for now.

Home devices can help, and they get more accurate with technological advances, though they are not as accurate as the polysomnography test. The biggest disappointment to me is that they may overestimate your sleep length and quality. If you do not want to go the lab route, this is a reasonable alternative. However, you'll at least have a consistent trend of your sleep pattern.

Using my Vivofit2 fitness tracker ($ 75 on Amazon ) to track my movement and sleep patterns has been an interesting exercise for five weeks now. IF it's consistent in its tracking of my sleep, what I've observed is that I find I feel most rested on the nights my deep sleep happens for at least 66 percent of the night.

The bottom line really is how rested you feel when you wake up. Are you refreshed and renewed after your sleep? If so, maybe it does not matter to you how much of your sleep is deep and how much is light.

If you do not get a quality night's sleep, experiment with the above suggestions until you find the formula that works for you. If you get quality sleep, consider experimenting with the above suggestions to see if your sleep improves and you get even more rest and renewal.

Improve your mental and physical well being by getting quality sleep every night. Improve your quality of life with your quality of sleep. Improve your energy with quality sleep.

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What Is Obstructive Sleep Apnea? An Overview

Obstructive sleep apnea is a sleeping disorder that can be a serious health issue for many people. There are several types of sleep apnea but obstructive sleep apnea is the most common with at least 25 million Americans diagnosed in 2014 with the condition according to the National Health Sleep Awareness Project. This sleeping condition can increase the risks of individuals developing heart diseases, depression, diabetes and other health related conditions.

What is Obstructive Sleep Apnea

This condition happens when the person sleeping stops breathing or their breathing becomes paralyzing during sleep. This occurs when the upper airway of the sleeping individual is partially or completely blocked. As the airway is blocked, the diaphragm or chest muscle would have to work harder to open the airway to draw air in, often resulting to sudden jerk movements or loud gasps by patients.

As the patient is sleeping, he or she may not be aware that they are experiencing this condition, and this is probably more for patients that sleep alone.

Signs and Symptoms

There are several signs and symptoms that one can check to determine if they are suffering from this condition; below are several of them:

  • Feeling of fatigue and sleepiness during daytime
  • Dry mouth in the morning or sore throat
  • Having problems concentrating
  • Mood changes ranging from feeling of irritability or depression
  • Sweating during night time
  • Decreased libido or sexual appetite

Why You should Talk with your Doctor

It is important to consult your doctor if you are showing signs or symptoms mentioned above. Sleep apnea lowers the oxygen level in the blood and can cause the build-up of carbon dioxide in the body. People who are also identified as belonging to one of the risk factors below have a higher chance of being diagnosed with obstructive sleep apnea.

  • Overweight or obese
  • Smoker
  • Diabetic
  • Heart condition
  • High blood pressure

Treatment

Several treatments are available and these can help patients with their sleeping problem. Before treatment, a diagnostic test is required where patients have to spend a night in a sleeping lab and health technicians would be able to check on the airflow, oxygen level, breathing, eye movements, muscle activity as well as any activities in the muscle area .

A lifestyle modification can improve the condition; however for other cases, a CPAP machine may be recommended to allow continuous air to flow through the patient's nose or mouth.

The medical information provided is for information purposes only, and is not to be used or relied on for any diagnostic or treatment purposes. This information is not intended to be patient education, does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment.

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Caring for Your CPAP Machine Made Easy

Like anything in the house, your CPAP machine and accessories need to be regularly cleaned and taken care of. Doing this not only eliminates any unwanted germs / dust but it also extends the life of your equipment as well.

If you've been on a CPAP at home you are already aware of its benefits, so giving it a little TLC will benefit both you and the machine. Common CPAP care issues:

• CPAP machines WILL decline over time.

• CPAPs can be a breeding ground for bacteria, if not regularly cleaned. If using humidification, make sure your humidification chamber and tubing are always clean. If you are not sure of the cleanliness, the best bet is to order new accessories.

• CPAP masks Will also deteriorate over time, this includes the cushions and headgear. If you have been noticing an increased leak in your mask, no matter how tight you adjust it, it is likely you need to replace your nasal / intranasal cushions.

• Most CPAP machines have an external filter that needs changed regularly. Not only does this eliminate any airborne particles but it will also extend the life of your machine as well.

Both-new and experienced CPAP should know how to maintain their device. Here are a few tips on maintaining your machine:

• Every BiPAP including the DreamStation BiPAP (one of the trusted brands of CPAP and BiPAP machines), has an expected life span of about five years. The better it is maintained, the longer it should last you but remember it still is a machine! Most CPAP manufacturers offer a 1-year warranty on their machines.

• Consistent care is needed to maintain peak functionality. It is essential to clean, or if necessary, change the machine-specific filters. As per standards, the disposable filters should be replaced once every month while the non-disposable filters should be replaced once every 3-6 months.

• The non-disposable filters are made of foam that can be easily washed out with water and set out to dry completely before putting to use. These still should be replaced every 3-6 months.

• If cleaning the CPAP machine itself, make sure to only dust / wipe it down with a antibacterial cloth. Do not ever submerge the machine in water.

• If your CPAP has a humidification chamber, it is recommended to replace the water daily and rinse out the chamber as well. Place the chamber on a towel to dry out and you will be all ready for the next night!

No matter the CPAP machine, maintenance and cleaning are always an important part to keeping your machine running at an optimum level. The SoClean products will remove 99% of the bacteria present on the CPAP machine and accessories, not only improving the cleanliness of your machine but giving you the ease of mind that you can get a good night's sleep knowing your machine is clean.

Your machine has taken good care of you, make sure to take care of it as well!

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The Trick To Coaching Yourself To Go To Bed On Time

Guidance about sleeping normally begins with informing yourself to go to bed and awakened on a consistent schedule. In reality that's much easier said than done.

If you have a daytime job, you will have to get up when the alarm goes off. On the other hand, your bedtime depends on you, which's where your plans might go awry.

For all your well-mannered intentions, you may find yourself binge watching the brand-new season of Game of Thrones or scrolling through Facebook newsfeed till the wee hours. Then, you feel rotten the next day at work, and resolve to turn over a new leaf. Unfortunately, you invest the next night talking on the phone with your old college roomie.

What you need are brand-new habits to break the cycle. Have a look at this list of things you can do to assist you in going to sleep earlier and waking up fresh in the morning.

Things to Do Prior to Going to Sleep

1. Be specific. You're most likely to succeed if you intend to go to bed at a specific hour rather than leaving the schedule vague. Count back 7 or 8 hours from the time you have to awaken.

2. Greet the sun. Light has an effective impact on your brain. Exposure to early morning sun will make you more alert and sync your internal clock so that you'll be drowsier later at night.

3. Switch off electronic gadgets. Turn off your computer and TV at least an hour prior to heading off to bed. You'll sleep much better if you prevent lighted screens and psychological stimulation.

4. Develop routines. Participate in activities you'll associate with going to bed. Take a warm bath and put on your pajamas. Drink a cup of herbal tea or moisturize your feet.

5. Limit your intake of caffeine and alcohol. Coffee and mixed drinks could keep you up during the night and hinder the quality of your sleep. Have your last cup of java before 2 pm, and avoid the nightcaps.

6. Refuse overtime. Research studies show that working 50 hours or more a week dramatically impairs your sleep and productivity. You'll feel happier and accomplish more if you leave the workplace at a reasonable hour.

7. Resist napping. While naps are generally an efficient method to catch up on the rest you require, you want to stay awake while you're adapting to a new schedule. If you're having a hard time keeping your eyes open, bear in mind that the pain is short-lived, and will soon pass.

Things to Do After You Go to Bed

1. Stop worrying. Lots of grownups with insomnia actually sleep more than they realize. It's natural to wake up occasionally during the night.

2. Learn meditation. Deep meditation has a number of the exact same health benefits as sleeping. Repeat a mantra or concentrate on your breathing while you're waiting to drift off.

3. Get a pillow. It's quite possible that a hurting back or stiff shoulders are making you toss and turn. Until you are able to purchase a new mattress, your old pillows can help. If you sleep on your side, put a pillow in between your knees to align your hips. When you're on your back, support your column column by putting a pillow under your thighs.

4. Set objective objectives. Occasionally, you want to sleep through the night. However, you can begin gradually. Promise yourself you'll spend 30 minutes in bed. If you're still wide awake, go do something boring until you prepare to come back for another half hour of attempted sleep.

Sleep plays a necessary role in your health and wellness. You'll thank yourself in the early morning when you begin going to sleep on time.

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Top Hacks for Getting Better Sleep

The science behind complete, restful sleep is one that you can master using natural sleep aids and techniques. A sleep easy solution need not break the bank or be a complicated measure – you can fight issues like insomnia via natural means and fall into rejuvenating, high-quality deep sleep for good health.

But where do you start? In your own kitchen and home, of course! Nature offers plenty of sleep aids that can assist you every time you are losing touch with sleep. Here are some of them – try not to be too surprised at how easy it can get!

Consume Tart Cherry Juice

Did you know that a half-cup or 1 cup of tart cherry juice could help you drift off to sleep more easily? This natural sleep aid boasts of tryptophan, an essential amino acid converting to serotonin, which then converts to melatonin.

The sleep hormone melatonin helps regulate sleep and wake cycles through causing you to be drowsy and lowering your body temperature. It also works with your central nervous system for your body clock to be in sync. Beware: melatonin production could be impeded by light, which makes sleeping in total darkness or low light necessary.

Try Acupuncture

Traditional Chinese medicine offers plenty of natural therapies, including acupuncture, one of the oldest healing methods known worldwide. This practice stimulates certain points in the body to correct energy imbalance and open up meridians, which tend to close off when there's stress and blood vessels are being contracted.

Upon being inserted, thin needles open up such blocked channels, allowing the brain to better process that it is time for you to go to sleep. In addition, the practice incites the release of tryptophan, melatonin, and other neuro-endocrine chemicals to help you sleep more easily and longer.

Other Home Hacks for Better Shutee

Face it: you're a creature of habit and your body works mysteriously better when you do something routinely. This is why if you want to get complete sleep, you should establish a calming ritual every night before bedtime, which could lead to a better transition from wakefulness to sleep. This ritual, too, could help you relax and let go of the day's massive stress and negative energy.

Here are some ideas to try:

  1. Take a warm bath. Apart from helping you climb in bed feeling clean and refreshed, taking a warm shower will help ease the stress of daily life. You may try aromatherapy, too.
  2. Sip a good cup. A nightly drink may help you fall sleep more quickly, with the ritual dictating to your brain and body that it's time to relax and move from being awake to sleeping. It could have a cup of warm tea half an hour before bed.
  3. Try meditation. Take some time off to mediate and clear your thoughts at night. Over thinking can keep you in a state of being awake for hours, and that's bad news for your system that's craving sleep. Get a good night's rest by clearing your mind of different thoughts and focusing on getting the best sleep ever tonight.

High-quality supplements may also assist you in your sleep goals as they combine beneficial herbs, compounds, and nutrients, including melatonin, valerian, chamomile, and many more. What's important is to celebrate little triumphs in your mission for better, more health-promoting sleep – follow an easy pace in trying out these scientific hacks.

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5 Tricks To Have A Good Night Sleep

Lack of sleep or insomnia is thought about by many factors including: stress, hormonal imbalance, stimulants, and stress. Failing to have a good sleep has effects on your concentration, mood, and productivity. The cool thing is that there are plenty of things that you can do to overcome sleeplessness. Some of these things include:

Invest in a comfortable bed and beddings

Studies show that you can lack good sleep when your bed is uncomfortable. To sleep fast when you get to bed you should invest in a comfortable bed. Different people love different things. To ensure that you have bought the right unit you should first research on the bed that feels comfortable on.

The best way of going about it is visiting different hotels and trying their beds. You can also visit beds of your friends and feel them. In addition to the bed, you should also invest in good quality pillows. There are some people that have reported a lack of sleep due to the clothing that they wear to bed. Some will feel comfortable sleeping with lingerie while others will feel comfortable sleeping naked. You should find out what works for you.

Turn off lights and sounds

Scientists report that bright lights inhibit melatonin production. This is a hormone that helps you to sleep. Due to the inhibition, you do not sleep as fast as you should. To avoid this you should switch off all the lights in your bedroom. It's also recommended that you switch off all the sound from your phone, radio, and TV. If you live in a close neighborhood, invest in high-quality window blinds that prevent lights from other homes from getting into your house.

Engage in exercises

As mentioned above, stress is one of the leading causes of insomnia. Exercises have been shown to reduce stress hormones so promoting deep sleep. The cool thing is that there are plenty of exercises that you can engage in before you sleep. They include: cycling, swimming, walking or any other of your favorite. For ideal results, engage in exercises between 5 pm and 7 pm Experts recommend that you avoid exercising a few hours before your sleep as the physical stimulation from the exercises can keep you awake instead of inducing sleep.

Avoid stimulants

As you may know, stimulants such as caffeine, alcohol, and nicotine prevent a good night sleep. To sleep fast you should avoid products containing any of these products. You should avoid: colas, chocolate, alcohol, coffee, tea, or any other product that might contain a stimulant.

Take sleep-inducing foods

There are plenty of foods that have been shown to promote sleep. These foods contain tryptophan. The foods include: seeds, honey, eggs, bananas, milk, and cheese. When taking the foods avoid taking plenty of them to avoid making digestion difficult. Also, avoid taking spices.

Conclusion

These are some of the things that you can do to have a fast sleep. If you have tried everything and nothing seems to work, you should consider visiting a specialist to ascertain whether your insomnia is thought about by another condition.

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How Lack of Sleep Can Affect Your Diet

There are a number of facts about sleep deprivation and eating disorders that are linked to gaining of weight due to a lack of sleep. There has been a lot of research carried out and now we have evidence that has been discovered to support the theory that sleep can hugely affect your diet. Here is a detailed overview.

Studies Show That a Lack of Sleep can Trigger Weight Gain:

Although sleeplessness does not make you feel hungry, it does lead to more cravings for an energy boost so you are more tempted to reach for caffeine or a high-carb snack. The reason is you will need more energy when you feel sleepy at work, and to fulfill that you may find a sugary snack or a cup of coffee very helpful in the short term. Similarly, you may feel to skip cooking and opt for a takeout when you want to get back in your bed soon because of a lack of sleep the night before. In short, sleep deprivation can ever sabotage your health and weight by adding pounds.

Sleep Deprivation is Connected to Food and Energy Drink Cravings:

Based on clinical studies by Mayo Clinic, it has been found out that the eating habits of people with insomnia are quite different from those who sleep adequately. Sleep deprivation often triggers their craving hormone and they end up eating more than 500 extra calories each day. If the habit persists, people with such sleep pattern and eating habits can gain more than a pound per week continuously. Such overeating response can make a person's body leptin resistant with more production of ghrelin.

People Eat More Comfort Food Due to Lack Of Sleep:

Most of the people accept the fact they rarely love eating healthy when late night hunger strikes. The truth is most of us really desire for high-sugar and high-fat foods when we crave food late at night. Study reports on sleep and eating disorders released from the University of Pennsylvania revealed that poor sleep increases a person's craving for greasy and high-calorie food because their body feels the energy deprivation. Whatever we consume will then remain in our system with the body unable to digest the food properly while we do sleep.

People Who Suffer from a Lack of Sleep Will Begin Snacking Often:

Although modern weight loss mantra is to eat snack size meals, sleep deprivation can lead to excessive snacking behavior. Plus, it can be difficult to adapt a healthier diet lifestyle when you are sleep deprived. Thus, most people with poor sleep habits choose caffeine, fatty snacks and meals through their day. Sometimes, such consumption habits typically lead to unwanted weight gain.

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Study Shows Eating Fish Remedies Insomnia and Improves Daily Energy

A good night's sleep is one of the four main Pillars of health, with the other three being eating healthy food, getting regular exercise, and having a positive outlook. The US National Institutes of Health reports that up to 70 million US adults experience sleeplessness and insomnia, with 63 billion dollars lost each year in productivity.

On a personal level, those who have trouble sleeping are familiar with the many ways it affects their lives. In an effort to help people sleep better, research scientists are discovering that eating certain foods can have a substantial effect on the quality of sleep.

One good example is a recent study from the Journal of Clinical Sleep Medicine. Researchers in Norway have combined two of the major health wells into one by providing that eating fish has a positive impact on good sleep and overall daily functioning. In this study, 95 males were divided into two groups: one that ate salmon three times per week, and the other group that ate an alternative meal (chicken, pork or beef). During the 6 month study period, their quality of sleep was measured in several ways including the amount of time needed to fall sleep, and the actual time spent sleeping in bed vs. their time awake.

The results showed that eating fish had a positive impact on sleep in all the ways it was measured. The researchers stated that fish is a source of the amino acid tryptophan, which is a precursor for melatonin, and that other studies have found tryptophan in foods increases sleepiness in the evening. The fish group also reported better daily functioning, alertness and performance.

In this study, vitamin D levels were also found to have a significant impact on sleep quality. Blood samples were collected during the study that measured the participant's vitamin D, and those in the fish-eating group had a level that was closer to optimum. The study revealed a major, positive relationship between daily functioning and a better vitamin D level. Those eating the salmon had higher levels of vitamin D and had better sleep quality, shorter wake times and a higher percentage of sleeping time while in bed.

The study also uncovered that eating fish creates a positive improvement in heart rate variability. This is a measurement of the length of time between heart beats, and a greater variable between the beats shows that person is stronger, more adaptive and physically flexible. In addition, the fish group had a significant increase in basic heart power.

Several other foods have also been proven to help with sleep and insomnia such as bananas, walnuts, tart cherries, turkey, almonds, and supplements containing potassium, vitamin D, zinc, calcium and magnesium. In a study from the European Neurology Journal, researchers uncovered that calcium levels were higher in the body during the deepest levels of sleep and that insomnia is related to a calcium deficiency. When the blood calcium level was normalized, optimum sleep was restored.

Make good use of sleep-promoting foods and supplements to ensure this key element of health is supporting your well-being.

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