Natural Sleep Aids – Herbal Remedies For Insomnia

Herbal or natural sleep aids are a great alternative for prescription drugs. It is a natural treatment for those suffering from insomnia. There are herbs which can be taken alone or in combination with other herbs to get a good and sound sleep without worrying about any side effects. In this article we list some of these useful herbs.

  • Valerian or Valeriana officinalis: This herb has been traditionally used as a sleeping aid and is a natural remedy for insomnia. It contains valium and eases anxiety, muscle and nervous tension. The herb can also be used in combination with other herbs with sedative properties. If you take a high dose then the possible side effects include nausea, headaches, dizziness, weakened heartbeat and paralysis. Do not combine this herb with pharmaceutical drugs which promote relaxation or slow response time.
  • Chamomile or Matricaria recutita: Chamomile is a safe herb which can be used by both adults and children. You can rink chamomile tea to treat insomnia. It imparts a soothing effect, reduces restlessness and aids sleep. The herb also aids digestion. The active substances in chamomile include a falconoid, apigenin, a volatile oil and some other components. There are no side effects when using this herb and it is not addictive. People who are allergic to ragweed or daisies must avoid this.
  • Kava or Piper methysticum: This herb is a popular remedy for insomnia. It induces a feeling of calm and well-being. The herb relaxes the body and energies dreaming. Long term use of this herb is not recommended as it can damage the liver.
  • Passion flower or Passiflora incarnate: The passion flower was used as a sedative by the Aztecs. It has calming and sleep inducing properties. The herb has no side effects and can be used by children and adults. It combats tension and stress, relaxes the body and mind and gives you a restful sleep. The active ingredient in this herb is harmine which, together with related compounds, prevent serotonin breakdown. It can be taken in the form of tea, tincture or capsules. Taking the herb can make the person feel very sleepy.
  • Hops or Humulus lupulus: Hops is commonly used to flavor beer. It can act as a sedative as well. The herb induces a feeling of calmness; it can be used as a nervous tonic which relieves pain. The herb can be taken in the form of tincture or you can also drink it by adding it to tea. It should be avoided by people suffering from depression as it has a depressant effect
  • California poppy or Eschscholzia californica: This is another widely available herb used to treat insomnia. It promotes sleep by relaxing the body and easing anxiety. It is safe for children and acts as a mild sedative.

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Considerations to Make Before Buying Bed Pillows

The key to a good night's sleep is determined by the choice of bed pillows. Lack of sleep at night is attributed to poor sleeping positions which are thought about by the use of thwarting wrong pillows. This is what calls for need of taking into consideration a number of points to help in the choosing of the right pillow that will add to the sleeping comfort. The right pillow should be able to cradle the head perfectly and offer reliable neck support. The consideration of a number of aspects can help in the purchase of the right pillow.

The first step in finding perfect sleeping pillows is in deciding on the right size. The size is determined by the size of the bed as well as the sleeping position or habit. The standard bed pillows are preferred for individuals using a twin bed where the queen bed requires king pillows. Additionally, if personal preferences lie with the larger pillows, the larger ones should be obtained and vice versa. Sleep is important and the use of discomfort bed pillows can lead to sleeping problems. The choice therefore depends on individual partality.

After the consideration of the right size of bed pillows to use, the next step is to set a budget. The cost of pillows varies depending on quality, size and brand. When the cost is low, the chances of overspending become prominent. This is what necessitates a budget to monitor the spending. The pillows of choice have to lie within personal financial reach else financial strains will be experienced in future. Compare between stores can help choose the right bed pillows that lie within the preset budget. However, like any other item, the buyer gets what he pays for. The low-priced pillows are less reliable than the relatively expensive ones. The cost in most cases translates to quality.

When it comes to the purchase of the perfect bed pillows, the fill of has to be considered. Below the cover of each casing lie certain materials that bring the comfort or discomfort when lying on the pillow. Some materials are harder than others while some get flattered too much. The foam pillow feels firm and holds the shape through the night. The down pillow on the other hand punches with every turn and offers a softer cushion. The fill should be determined and the most favorable one chosen. The sleeping habit determines the fill to go with.

Finally, the physical appearance of the bed pillows have to be looked at. The right appearance should blend in or even augment the ambience of the bedroom. The right color and design of the casing should be before be chosen. The material of the bed pillows casing should also be gentle to the skin.

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5 Tips to a Great Sleep

Sleep is a part of daily life that is non-negotiable – if we do not get adequate sleep we fail to function at our optimal levels in many areas of our life. And just what is adequate sleep? Well this will vary from person to person, but generally speaking it is from 6 to 8 hours per sleep period. For most of us, our sleep period is nocturnal, however there are many shift workers whose sleep period is diurnal, or during the day. This is a particular challenge, since our circadian rhythms are often driven by external cues such as daylight. If we get less that the minimum sleep required on a regular basis, our focus, health and extremely our results will suffer. Other factors will also impinge on our ability to get a good night's sleep, such as stress, stimulants such as caffeine and alcohol, as well as unfinished business or future concerns.

It is in our best interests to maximize our ability to sleep if we want to maximize our quality of life – and I am sure that applies to you too. If you have come to accept a lack of sleep, tiredness, low energy and dark circles around your eyes as the norm, check out my tips on the right!

1. Do not drink coffee after midday. If you must drink coffee after this time, try decaffeinated coffee or tea.

2. Limit your intake of alcohol – if you need a glass of wine to wind down every day, this may be a sign that you have areas of your life where you are not feeling in control and have created a habit to make yourself feel better , however this is not sustainable. At some point your sleep and your health will suffer.

3. Keep a notepad by the side of your bed, and if you wake up in the middle of the night with lists of things to do, or concerns, or even a bad dream, write it all down and look at it in the morning . Once you get these things out of your head and on to paper, your subconscious is free to let your attention go.

4. If you are on medication (s), make sure you check with your doctor regularly that the combination of prescriptions, over the counter medications, vitamins and other substances in combination are not playing havoc with your body.

5. Now this one is radical but is proven to work! Make yourself accountable – whenever you find yourself lying awake at night, give yourself a task to do so that at least some good comes out of it. If you find yourself unable to get back to sleep for more than fifteen minutes, get yourself up and perform a task that needs doing. It might be writing a chapter of a book that you are working on, preparing your taxes, or scrubbing the kitchen floor. Go back to bed and if you are still wake after fifteen minutes, get up and do it again. If you are consistent with this approach, you will cure your insomnia for good!

It is everyone's birthright to get a good night's sleep, so if you are missing out, try the strategies above for the best chance at successfully improving your sleeping patterns.

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Heated Mattress Pad Reviews – Some Things to Consider Before Buying

Heated mattress pad reviews are important to read over before deciding which pad will be right for you. Heated pads are a great way to keep warm while sleeping, to keep the cost of energy down at your house and to reduce muscle pain and stiffness when you wake up.

A pad that provides heat and is slept on will automatically increase a person's body temperature which can reduce overall heating costs by keeping the individual warm. If the bed is warm the room temperature can be kept cooler which will help save money.

Although the great pads can save money, most people are not so concerned with that aspect; they are looking for ways to stay warm and comfortable while sleeping. A heated pad on a bed can provide and extra layer of soft comfort to a mattress as well as a warm toasty bed to climb into at night.

A bed can be rather cold when it has been unoccupied all day, in fact most people dread climbing in bed and end up shivering for a few minutes before the bed warms up. Having a heated mattress pad to turn on before climbing in bed will eliminate that cold bed syndrome we all hate.

I know that I am super cold-natured, so I am always freezing. I used to leave a small space heater in the bedroom to try to heat the area up a little more, but my husband put a quick stop to that, as the heater was getting the entire room too hot for him and it was apparently a fire hazard.

Most heated mattress have automatic kill switches that will turn off the heating components after a set amount of time. This reduces the amount of power intake from the pad and also prevails overheating or short circuiting from being a concern, ie, you do not have to worry about leaving your mattress pad on as if it were your oven.

Another great feature is the comfort control. Nearly all models are adjustable, much like a small heating pad. Another great feature of these is that they can help relieve pollution, also similar to a smaller personal heating pad.

My new heated mattress pad is a 2 “topper that is working out great. I have noticed a significant reduction in the amount of back and neck pain I used to experience. I know that it is because my muscles are getting treated as if they were at a spa all night long.

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Modern Trends in the Treatment of Insomnia

For those of us with artistic temperament and potential, lack of sleep has been traditionally associated with creativity. Walt Whitman, Emily Bronte and Marcel Proust often written during white nights. Balzac kept himself writing over sixteen hours a day overdosing on black coffee.

A modern artist named Kira Ayn Varszeg, created a series called “Insomnia” inspired from prolonged sleep deprivation. Unfortunately though, for the vast majority of us, insomnia is a hassle lacking any benefits.

Insomnia is the most common sleep disorder in adults, with a prevalence of about 10% and has significantly been associated with stroke, obesity, hypertension, and other medical and psychiatric disorders. When Balzac died at age 51, and this was attributed to coffee inoxication, the diagnosis might have not been that much off. Recently, sleeping less than 6 hours per night has been associated with a significant increase in mortality. In young healthy children aged 6-36 month the prevalence of insomnia is 8% and it coexists in the vast majority of cases with feeding disorders.

The studied impact on the society of insomnia is tremendous, although only partly understood. In a recent European study, about 30% of healthy adults reported waking up 3 or more times a night and in 80% of the cases the symptoms persisted longer than a year, with significant functional impairment. Frequent nocturnal awakenings were also shown to be associated with organic and psychiatric disorders.

For such a ubiquitous problem it is disappointing to find out how inefficient the medical and the paramedical field are in coping with it.

A variety of herbal and naturalistic remedies, body manipulations, over the counter medicines, drugs, prescription medications and even general anesthetics have been used to induce and maintain sleep. While weird geniuses like Nabukov believed in the positive impacts of sleeplessness, for the general population the combination of white nights and malnourished inefficient days makes people willing to try various proven and unproven remedies.

An estimated 1.5 million adults in the US use some form of complementary medical approach for insomnia. More than double this number use sedative prescription drugs.

A recent review of the alternative medicine remedies for insomnia proves that most of them are useless (Clin Geriatr Med. 2008 February; 24 (1): 121-viii.).

A large meta-analysis (AHRQ Publication No. 05-E002-2.) Of melatonin use for sleep concluded that melatonin produces an insignificant decrease in sleep latency in primary insomnia with no improvement in sleep efficiency and no benefits in secondary insomnia. The good news is that melatonin is a large devoid of side effects making it a safe way of spending money (unlike cars, food or other unprotected activities).

Valerian, by itself or as part of various over the counter remedies, shares a similar lack of objective efficiency with melatonin but at different price and taste.

Not unexpected, mind body solutions are an effective mean of improving sleep, associated insomnia symptoms, mobility and the bank accounts of various providers and organizations, although there appears to be a definite lack of correlation between cost and duration of treatment.

One of the new trends in insomnia treatment recently gained traction it New York and the rest of the world. A Russian scientist converted brain's electric activity into music using a proprietary algorhythm (Neurosci Behav Physiol. 1998 May-Jun; 28 (3): 330-5).

Listening to the personalized ethereal music created by one's own neurons had improved sleep in over 80% of the study group.

The success of the “brain music” in the New York area prompted the use of brain music therapy in other facilities around the country.

The medical treatment of insomnia is expertly guided by the American Academy of Sleep medicine with guidelines that “are not a practice parameter” and based upon the scientific understanding that “the empirical database for long-term treatment remains small”.

Most common prescription medications for insomnia are Clonazepam, Zolpidem, Trazodone, Alprazolam, Eszopiclone, Escitalopram, Temazepam, Zaleplon, Bupropion, Diazepam, Venlafaxine, Lorazepam, Sertraline, Flurazepam, Paroxetine, Fluoxetine, Amitriptyline, Olanzapine and Haloperidol (Prim Care Companion J Clin Psychiatry. 2010; 12 (4): PCC.09m00873).

Not only is the use of medications in insomnia loosely regulated and incompletely understood, it is also inefficient and associated with possible abuse. Over 70% of the patients attribute the lack of efficiency of the medications to their incompetent doctor and not to the intrinsic limit of a pharmacologic approach.

In conclusion, in adults, children and may in aliens as well, insomnia is prevalent, difficult to treat and expensive. Medication is seriously inefficient for long term while body-mind therapies such as yoga and meditation prove to be more reliable.

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Ways To Relax For A Good Night’s Sleep

Being able to get a good night's sleep is essential for good health. According to studies, it can help to improve both physical and mental health. It is helpful for weight loss, heart health, and can help to prevent cancer, Alzheimer's, memory loss and depression. Therefore, every effort should have been made to get a good night's sleep.

One of the ways that you can get a good night's sleep is to relax before going to bed. This helps to eliminate both physical and mental stress, which will help the mind to ease into a deep and peaceful sleep.

Yoga and Meditation

Yoga and different forms of meditations are excellent ways to relax before going to bed. Just make sure that the yoga poses are relaxing, and stimulating to the body or mind. When you meditate, you can listen to soft music, or head off into a quiet place to unwind by yourself.

During meditation, it is important to remove all negative thoughts from your mind; any worries and fears also need to leave, and only peace should be allowed. Anything that disturbs the mind needs to be eliminated, as the focus should be on the positive. This does not mean that you should ignore your problems, but for the time being, they need to be eliminated so that you can rest easy.

Herbal Tea

Herbal tea contains substances that naturally help to calm the mind and body. Therefore, they are excellent ways to help you get a good night's sleep. Just remember that fluids can wake you up during the night, so keep it down to a cup within an hour before hitting the pillow.

Some of the best herbal teas for relaxing are lemon balm, chamomile, lavender and peppermint.

Aromatherapy

Aromatherapy is another effective way to relax. You can light your favorite candles, or burn your favorite oil and just relax. You can also combine this with meditation for even greater benefits.

Hot Bath

There is nothing like a hot bath to help you to fall into a deep sleep at night. The warm water soothes the soul, and calms the mind and body like nothing else on the planet. Any muscle tensions, aches and pains seem to dissolve in the warm bath water.

You can use just plain hot water, or, you can add your favorite oil, salt or even herbs and spices to the water for an even greater effect. Sea salt and epsom salts work great. For a gentle cleanser, you can combine them with a small amount of baking soda.

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Do Over-The-Counter Snoring Solutions Actually Work Well?

Snoring badly can affect not just the ones near them all but may cause the people snoring to suffer from loss of air. That impairs their own standard of living. Those who snore find that when they have a proper product to stop snoring, they will finally wake up with a good night of sleep, experiencing rejuvenated.

The truth is, snoring contains probably more really serious probable side effects. Apart from causing sleep loss for couples and lower quality sleep with the people who snore themselves, snoring are often a symptom of another, additional significant health implications.

This is probably how many anti-snoring methods are being sold everywhere. The need for relief and products will be outpacing the production. The thing is, finding one that do the job.

Do not assume all anti-snoring treatments are good quality, or are snorers' needs. Wading by the assortment of products to choose from tend to be time intensive, depressing, just in case you've already checked out different various product for some time these days, is going to be pricey. Deciding where your snoring originates will help. Whatever, as an example, your intermittent snoring fits with a stuffed up nose, then possibly a nasal extending or even clearing equipment may be the greatest. On the same vein, if the snoring is simply triggered by another thing, just like vibrations on your soft palate, identical devices are very likely, absolutely not going to aid.

In snoring due to soft palate vibrations-due on the thinning of air passages originating from the slackening or maybe fold of throat muscles and even in the tongue slipping in the back of the throat-an anti-snoring mouth guard would be the best answer. These anti-snoring mouth guards are accessible anywhere, from your local pharmacies and on the internet.

With these kinds of over-the-counter anti-snoring mouth guards, the moldable or personalized one will be the best. An anti-snoring mouth guard that you might shape into your own mouth-your teeth and gums-will try to keep your jaws aligned to some place that controls regular air flow in the air ways. This will aid prevent the shake in your soft palate that causes the snoring. It also gives a pleasant and long lasting fit, letting you go to sleep without having any worries.

Many over-the-counter snoring aids do work, even more than the others. Individuals who have tried the stop snoring mouth guard, have experienced enhanced oxygen saturation rates and with their healthiness. There are anti-snoring products that are offered over the counter but some among these have deferred exit. Those stop snoring mouth guard is usually proven to offer instant cure.

Checking out just a few will not harm though if you're uneasy or even certain, you can always go and speak with your medical doctor. Overlooking the snoring problem can cause serious health issues such as sleep apnea, that can turn serious in case neglected.

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I Really Need Some Sleep!

Are you one of the many people who says “I need to get some sleep?” If you are then you should start exploring the natural sleep aids that may be available to you. Not to get sufficient rest may have a distinct effect on your daily life. Regardless of whether it's as a result of sleeplessness, snoring, or any other sleep issue, the risk associated with difficulty in sleeping is definitely indisputable, manifesting both in big and small ways as well as making trouble for your career, schooling, and day- to-day routines.

The body needs a certain quantity of sleep to be able to function appropriately and when it does not obtain enough, it will eventually find methods to overcome the issue. For most, an answer is not easy to discover.

Some people do not actually acknowledge there is an issue at all, neglecting the warning signs after which, failing to take time to examine all probable reasons. When the body does not receive a satisfactory level of sleep, the consequences start with exhaustion as well as total sleepiness.

Chances are you'll look and feel fatigued daily, and eventually it will have an effect on both mental and physical health. For the elderly, insufficient sleep usually implying that regenerative sleep might be inadequate and there is no recharging the body for the next day. This routine builds up until eventually it will become a genuine problem that will require treatment.

An additional visible impact that the lack of sleep may result in, can be excess weight gain. Among the benefits associated with good quality sleep is that your hormonal levels tend to be controlled. But when a person sufferers difficulty in sleeping, your hormonal levels end up being unbalanced and consequentially, most of your thoughts functions, including cravings vary. Chances are you'll experience hunger even in certain cases when you are full.

Long-term sleeping disorders may also result in clinical depression, becoming easily irritated, as well as suffering from anxiety. However, psychological and mental aggravation can be a warning sign that many of us ignore when we really need help to cope with the problems.

Many may even neglect to find out how moodiness as well as over emotional reactions and complete breakdowns are usually associated with sleeping problems, opting to not pinpoint the problem and focusing attention away from the actual cause, not enough sleep.

The hazards of difficulty in sleeping are that emotional and physical well-being varied from slurred speech and frustration towards a gradual break down of your body's defense mechanisms, causing you to be vulnerable to injuries, common colds, plus more.

Maybe you have operated your vehicle while you are sleepy? Often the threat is apprent. Even though it might be a theatrical illustration, it's likewise one that's way too frequent, a very good instance of exactly how critical it can be for you to obtain sufficient rest.

Sleep is vital to being healthy and it has to be given the identical focus and attention your similar medical problems get. The results of neglecting your difficulty in sleeping may be harmful to you or someone else, based on the situations.

Summary: If you are having problems with sleepless nights you should start researching the reasons as to why your normal sleep routine has changed and explore to find natural ways to protect your wellbeing and start getting the proper amount of sleep.

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Natural Insomnia Cures

Insomnia is a condition in which a person sufferers from being unable to easily fall sleep or maintain sleep. Studies show that about 30 to 45 percent of the entire population across the globe suffers from insomnia. Normally, this sleeping problem affects the individual's ability to function well at home or at work. Insomnia is more often thought about by other health conditions, which makes it more of a symptom rather than a disorder itself. This is the reason why insomnia should be accurately diagnosed. With this, the clinician or the client himself will be able to decide on the right method of treatment. This sleeping disorder affects more females than males, which is more likely due to the hormonal changes common in females. People suffering from this health condition manifest symptoms such as inability to concentrate on a certain task, poor school or work performance, often feeling drowsy and sleepy during the day, absent mindedness and increased irritability.

There are a lot of possible causes for insomnia. This health condition can be a result of certain stressful life events, use of some medications, drinking too many caffeine and alcoholic beverages, traumatic injuries and several medical conditions. The most common treatment for many people who are reported to suffer from this condition involves the use of medications that will help induce sleep. However, over the years, expert clinicians have found out that the harmful effectsrought about by the use of these sleeping pills outweigh its benefits. More researchers agree with the effectiveness of certain natural insomnia treatment. According to them, people can greatly benefit from improving their previous habits and maintaining good health.

An individual who is suffering from this sleeping problem can benefit from doing certain relaxation techniques regularly, and especially prior to bedtime. This will help the body and the mind relax before retiring. It is best to meditate for 15 minutes before bedtime. Through meditation one can gain control over his or her thoughts. Therefore, not thinking about anything that is worrisome and stressful is vital. It has also been found out that people should regularly go to sleep before 10 pm in the evening. This will most likely result in quality sleep. And when a person is still not sleepy within 30 minutes after lying down on the bed, he or she should wake up, meditate, and relax by reading a book or listening to soothing music. The best thing that facilitates a deep and restful sleep is a calm, relaxed and peaceful mind.

It has also been thought that having a big meal for breakfast and small meal during dinner can promote a good night sleep. A heavy meal consumed too late in the day will stress and add more work to the different systems in the body, especially the digestive system. This can prevent the person from obtaining deep sleep. Other natural insomnia cures that a person can perform to manage insomnia include massage therapy, drinking at least eight glasses of water a day but not after 6 pm in the evening, listening to calm and soothing music during bedtime, exercising regularly, and limiting intake of too much sweets. Coffee and other caffeine beverages should also be avoided if possible.

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The 5 Stages of Sleep and Their Affect on Your Body

There are 5 main stages of sleep. Stages 1-4 are referred to as non-REM (rapid eye movement) stages and the 5th stage is REM sleep. During a normal 8-hour sleep cycle, we go through these stages multiple times, falling in and out of REM sleep. At each stage of our sleep, something different occurs in the brain and body. REM sleep is where we start dreaming intensely. It's when your body does not get enough REM sleep that it starts operating at lower levels the following day.

Although most scientists agree that Rapid Eye Movement sleep is essential for the maintenance and physical and emotional well-being of your body, it's not known exactly what occurs during REM sleep.

As we fall into sleep, our heart rate starts to fall, our breathing becomes slower and more regulated and our blood pressure drops. Usually, after about 20 minutes of sleep, our body stops moving around and within an hour and a half, we settle into deep REM. It's at this stage that our muscles relax and our brain activity slows down. It's also at this stage that most of the recuperative effects of sleep take place.

The time that each person spends in each stage of sleep depends on a lot on age as well as lifestyle choices. Someone who drinks alcohol before bed, for example, may fall sleep quicker, but they will not be able to get as much restorative REM sleep because the alcohol will cause nighttime wakings.

As we start to fall sleep, we enter the first 4 stages of non-REM sleep.

  • Stage 1: at this stage you are in a very light sleep, almost between being wake and sleep. People can wake very easily out of this stage.
  • Stage 2: this is the sunset of sleep where you are becoming disengaged with your environment. Here, your heart rate and your breathing become regular and your core body temperature goes down while the temperature to your extremities ie your hands and feet, starts rising slightly.
  • Stage 3 & 4: it's in these two stages that you are sleeping your deepest. Your blood pressure begins to drop, you begin breathing slower and deeper, you're regaining some of the energy spent during the day and hormones which released aid in growth and development.
  • Rapid Eye Movement Sleep: in healthy sleepers, this stage of sleep accounts for about 25% of their total sleeping time. We first fall into REM sleep about an hour and a half after initially falling asleep. Our first period of REM sleep is the smallest and occurs for about 20min before your 2nd hour of sleep. From there, your body will enter REM sleep four more times throughout the night, each time for a longer period than the last. The longest period of REM sleep we achieves around the 6th hour of sleep. Also, the last stage of REM is usually slightly shorter than the previous as we are normally awakened out of this stage (usually by an alarm clock or partner). It's also why we are often only able to remember the last dream we had at night. Dreaming occurs during REM sleep and you are in that stage as you open your eyes to begin your day.

During REM sleep, our bodies become immobile and relaxed, muscles shut down and our breathing and heart rate may start to become irregular. Our eyes move quickly back and forth under our eyelids, our brains are active and dreaming occurs.

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Guide For You To Stop Snoring

Are you having trouble sleeping lately since the individual you can not live without having, who's also the person sleeping properly next to you, keeps you awake with his loud snoring? Does your own snoring awaken you? Are you concerned that your snores may well awaken your wife or partner each and every time you sleep at night? In case you feel the answer to any of the aforementioned questions is yes, then the following is relevant information about snoring and techniques on the way to contain it if not quit it altogether.

Snoring: An outline

Snoring is the noise created as a result of any of the following: loose tissues at the back of the throat that vibrate during relaxed breathing, a constricted air passage, or a tongue falling to the back of one's throat in sleep.

What can cause snoring?

Any or a combination of the following factors can result in snoring:

Obesity – additional pressure is added to the lungs and diaphragm because of weight enhancement which could result in obstructive air passage, leading to snores.

Poor Diet plan – when fatty food is ate appropriate before bedtime, it causes mucus to create up on the nasal passage and also the throat's lining, creating it a lot more challenging for 1 to breathe.

Smoking and Drinking – Smoking may cause the throat and the airways to constrict and swell. This constriction causes snoring. Alcoholic beverages on the other hand, cause the loose throat muscles to relax even far more resulting to a lot more vibration.

Sleeping Pills – studies show that individuals on sleeping pills are more likely to snore because of the a lot more relaxed state of the body.

Can snoring be decreed or stopped?

Several methods either to reduce or stop snoring have popped up on the internet. As snoring may well have diverse causes, these approaches may work for some although not for other people. Check the below list and see what will work with you best.

1. Improve Your Way of life – as studies show a correlation between obesity and snoring, a change in diet plan may possibly aid. Together with it, a lifestyle change or at least a decrease in alcohol take or in smoking will help decrease snoring.

2. Try exercises that assist stop snoring – these are known to be powerful natural techniques in stopping snores because unlike other people they're less likely to be constricting. They're also beneficial due to the fact they make the throat muscle, jaw, and tongue powerful. Greatest of all, they are simple, do not require much time or funds, and can be completed in any place.

3. Use Stop Snoring Aids – a stop snoring mouthpiece is an example of the various snoring aids now available in the marketplace. The mouthpiece can work by producing positive that your airways are not obstructed. Some might work to train the user to breathe through the nose. Other people may even make the tongue stay in a specific position so as it does not fall on the back of the throat. The downfalls are such that mouthpieces can be expensive and may possibly be uncomfortable when worn.

4. Get a Stop Snoring Surgery – in cases where all other obtainable strategies do not seem to help, one can opt for a surgery to quit snoring for excellent. This needs to be considered well although as it can be cost and recovery may require a lengthy time. Consult your otolaryngologist, go through a thorough examination and sometimes under a sleep study so as to determine the severity of the problem as well as the most proper sort surgery that will be completed.

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Can’t Sleep? Insomnia Natural Solutions

Insomnia can be described as the inability to sleep or remain sleep through the night. Sometimes it goes away after a few days if it is related to a particular event such as an exam or an interview. But when a person has underlying mental health issues such as depression or anxiety it can become chronic and stay until those issues are resolved.

Insomnia is a problem that is becoming more and more common in today's world. It can derive from a variety or combination of factors such as excessive stress, work overload, relationship problems, side-effects of medications, poor sleeping conditions, mental health, psychological problems or poor eating and bedtime routines.

Insomnia symptoms may be detected during the day. Some of the more obvious signs consist of an inability to concentrate or stay alert, restlessness, and a lack of energy or enthusiasm for daily tasks. Anyone exhibiting some or all of these characteristics regularly may be suffering from Insomnia. People that have this sleeping problem may also find themselves less sociable then normal. Their interests may be reduced dramatically causing less daily interaction and noticeably less activity.

Another common contributing factor to Insomnia in today's society is excessive worry. We all worry sometimes over one thing or another but when it escalates to the point of constant sleeplessness it results a real concern. In today's world there are so many pressures all around us economically, emotionally and globally that a person could easily find themselves falling into a trap of sleeplessness.

We all need regular rest and relaxation in our lives to renew our strength and maintain our physical and mental health. Therefore it is vital to treat this sleep disorder when recognized in ourselves or our loved ones.

Sometimes Insomnia is caused by underlying mental health problems such as anxiety and depression and receiving the appropriate therapeutic treatment actually may cure the Insomnia.

So what are some of the things that a person can do to cure or help alleviate Insomnia? Well, there are many things that one can do to relax and ease tension to promote a good night's sleep. For example drinking herbal tea has been proven to have a soothing effect upon the body and mind and is thought to induce sleep. If a person was to do some research on the internet, talk to pharmacists or holistic practitioners, they would also discover that there are a variety of methods one can use to alleviate sleeplessness. Some examples would have been the use of dietary supplements such as Melatonin and Valerian.

Melatonin is a hormone that our body naturally produces during the night and it may prove useful to you. The good news is that it can also be bought over the counter. Valerian is a herb that has sedative effects but its quality and usage varies. Some other things that prove useful to promote sleep are taking a nice warm bath, drinking warm milk or practicing relaxation techniques. Relaxation and meditation often involves guided imagery, ocean sounds, music or whatever component that brings about a meditative state of mind. Most of these techniques also involve the use of deep breathing which actually physically relaxes the body.

Meditation and relaxation also clears the mind of negative self defeating thoughts; dwelling on negative, stressful thoughts while trying to sleep only deters the process. If you are someone that enjoys bible reading, reading a scripture or two may have a soothing effect on your soul. Falling sleep to whatever relaxes you and brings you peace is always a helpful thing to do. There are also some lesser known antidotes such as eating something salty like a cracker or placing a pinch of salt under the tongue before going to bed. Not many people know that a lack of salt can interfere with sleep but too much salt is also not good.

It is also helpful to evaluate one's daily habits such as caffeine and nicotine intake, amount of exercise, and healthy bed time routines. For example being a night owl on a regular basis may interfere with your sleeping patterns and require an appropriate adjustment. Drinking excess alcohol and using sleeping pills have also been known to affect sleeping patterns in the long run; and of course avoiding naps helps to prepare the body for a good nights' rest.

Sleeping conditions may also need to be nearly analyzed. For example, you should adjust thermostats or electric heaters to ensure a comfortable temperature in the room. It may also be a good idea to open or close a window and sometimes even turn on a quiet fan. Radio's, TV's, and any controllable outside noises should also be brought to a minimum. The basic idea is to make sure that your environment is comfortable, relaxing and sleep enhancing.

It is also a good idea to reduce stressful activities just before going to bed such as strenuous workouts or engaging in heated arguments.

Another natural, safe, effective solution to consider when dealing with Insomnia is the regular use of subliminal cds or mp3s. These cds or mp3s are specifically formulated with powerful suggestions for relaxation of the body and mind and are professionally embedded into designated frequencies that enter the subconscious mind by bypassing the critical barrier of the rational thinking conscious mind.

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Your Ideal Length of Sleep May NOT Be 8 or 9 Hours – Here’s Why

The length of sleep you need to function at full capacity the following day is different for different people. You've unduly noticed that the average adult needs between 7-9 hours of sleep each night. Implying that if the average adult gets less than that length of sleep, they'll be able to function at a hundred percent the following day. This is simply untrue.

If you're a big believer in this theory, than I invite you to take a minute and think about the people close to you in your life. I would bet that there's someone around your family or friends who functions quite well on less than 8 hours of sleep each night. The reality is that people have different needs – and just as the same diet will not work for everyone, the same amount of sleep required differs by individual.

Typically, the length of sleep you need differs by age – babies, children and teens need the most amount of sleep and older adults tend to need the least. Some people feel fine and operate well on 4 hours of sleep while others need 8 or 9. The length of sleep that's right for you is the amount that allows you to awake refreshed and maintain a high level of energy through the day. This, of course, assumes that you are getting quality sleep every time you lay down at night. And, that's what this information is for – to educate you on what does and does not affect your sleep and how to finally get quality sleep.

If you feel the need to press the snooze button each day, it's a good sign that you're not getting enough quality sleep.

The key to finding out how much sleep you need is to first start getting quality sleep and then find out how much sleep your body naturally needs by allowing yourself to fall sleep when you feel tired and wake up when your body wakes you. Once you've reached a stage where you're sleeping well at night and feeling rested the next day, you should start experimenting to find your optimal sleep schedule.

When you have a week or two free where you do not have to wake up for anything in particular, start experimenting with different sleep and wake times. Start by going to bed at the same time every night and allow yourself to wake up when your body tells you it's had enough sleep. Make sure you wake up when you first feel like it and not give in to the temptation of hitting the snooze button. By not using any alarm clocks, your body will naturally wake you up when it's had enough quality sleep. Soon, as you get up at the same time each morning, you'll have found your own optimal sleep schedule.

Unfortunately, with the daily grind of life, not all of us have the luxury to go to bed and wake up whenever we want. If that's the case, after you've found out the length of sleep you need, then choose a bedtime that allows enough sleep time and stick to it. The more often you go to bed and wake up at the same time, the quicker your body will adjust to the routine – and the better you'll be able to sleep through the night, waking up refreshed.

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Snoring Is Not Just an Ugly Noise

Chainsaw. Fog horn. Angry bear. Freight train. A cow giving birth. An Ozzy Osbourne concert. A wounded warthog. These are but a few of the colorful (and sometimes painful) descriptions of the snoring sounds of otherwise loved and predominately lovable sleepers.

Snoring is a sound produced by air waves passing over loose tissue on its way from the tip of the nose or lips to the lungs. The looser the tissue and the more forceful the airflow, the louder and more remarkable the resulting noise will become. The loose tissue may be in the area of ​​the nose (such as polyps), the nasopharynx (adenoids), the back of the mouth or throat (uvula, soft palate, tongue) or lower in the throat (vocal cord abnormalities). Thickened mucus in any of these areas can also cause or add to the noisy vibration.

It used to be thought that snoring was merely annoying or comical (depending on whether you could close the door or not …). We now know that snoring may be a sign of a very serious breathing disorder called obstructive sleep apnea. In this condition the same tissue that is loose enough to vibrate noisily can end up blocking the airway and prevent the air from reaching the lungs. This can lead to a decrease in oxygen in the blood and disturb the sleep of the victim. The biggest problem is that this repeats over and over through the night and continues night after night. Chronic sleep deprivation and life threatening medical conditions can be a result.

There is new evidence that snoring itself may be damaging to the large blood vessels in the neck. Just like using a jack hammer or electric sander for hours and hours on end can damage the nerves and vessels of the hands and wrist, the vibration of snoring may be causing damage in the area of ​​the head and neck. One recent study has shown that in people who snore loudly, the blood vessels that carry blood to the brain were damaged and “roughed up” on the inside. This makes it more likely that a blood clot can form or that rough edges can break off and cause a blockage preventing blood from getting to the brain, causing a stroke.

Snoring can be improved or eliminated through many different approaches or a combination of them. Snorers should:

  • Achieve and maintain a healthy weight
  • Avoid alcohol and sedatives near bedtime
  • Stop smoking
  • Perform nasal rinses to reduce mucus
  • Treat allergies as appropriate
  • Be evaluated and treated for obstructive sleep apnea
  • Sleep on their side or slightly elevated on a wedge
  • Avoid sleep deprivation
  • See a medical specialist for additional help if needed

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Sleep Paralysis – Or HELP! I Can’t Wake Up!

Sleep Paralysis may be one of the most frightening, least dangerous things one can experience in sleep. It usually happens just when falling asleep or right at awakening and is the distinct sensation that one can not move or speak. The feeling is caused by a slight mismatch in the brain and body, in that one is wake and the other still “sleep”. It usually only remains for a few seconds, but can last minutes, which for the uninformed can be terrifying. The episode is usually ended by a sound or movement in the room that can “break the spell”. I have told patients in the past to just concentrate on moving one tiny muscle, like an eyelid or pinky finger. This usually allows full movement to return quickly.

When sleep paralysis occurs at the onset of sleep it is called “hypnopompic sleep paralysis”. In this situation the body is relaxing more and more while the mind is kind of surfing between wake and sleep. If the mind wakes up and finds the body far more relaxed than when it last checked it can lead to a starting feeling of being hard to move.

When it happens upon waking in the night or morning it is referred to as “hypnogogic paralysis”. This is more likely when waking out of REM or dreaming sleep. During REM sleep it is natural and normal that our big muscles should be completely limp or paralyzed. This keeps us from acting out our dreams all night – which is a good thing! However if we again have that mismatch and the brain wakes up from REM just a fraction before the muscles wake up we will “catch ourselves” in that paralyzed state.

Sleep paralysis happens more often if we're not getting enough sleep or if our schedules are really irregular. A change in time zones can be a trigger as can some medications that alter sleep cycles or timing. It may occur only once in a lifetime or become a recurring experience. It is usually harmless and once one knows what is happening it can be kind of entertaining. It's the only time we ever get to watch ourselves sleeping!

If sleep paralysis is frequent enough to interfere with refreshing sleep it can be addressed by improving sleep habits, catching up on sleep and working on some general stress relief. There are some antidepressant medications that change sleep stages in such a way that sleep paralysis would be less likely, although this would be reserved for a fairly severe case. It can be associated with Narcolepsy, though, so if sleep paralysis is a common occurrence and there is significant daytime sleepiness, an evaluation by a sleep specialist would be advised.

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