Sleep Apnea

Sleep apnea is a fairly common sleep disorder that can affect both adults and children. It causes you to stop breathing or experience low breathing at certain points during sleep. Each period of not breathing is known as an apnea and canker anywhere from a few seconds to minutes. This can occur any number of times from 5 to 30 or more every hour. The condition can be diagnosed by spending a night in a sleep lab and sufferers have problems with daytime fatigue, slowed reactions and vision problems. There are three different types of this condition which we will detail below.

Obstructive Apnea
This is the most common type of sleep apnea and is caused by the relaxed muscles around the throat obstructive breathing. People with excess soft tissue in that area, usually due to obesity are at particular risk of sleep apnea. It is important to seek treatment as this can lead to sleep deprivation, low blood oxygen levels and other serious issues and complications.

The risk of developing this kind of sleep apnea increases with weight, age and if you are a smoker or suffer with diabetes. Men are more likely to develop it than women or children but it can affect anyone. Symptoms typically include loud snoring, restless sleep and daytime fatigue.

Central Apnea
This type of sleep apnea is also known as Cheyne-Stokes respiration and occurs when the brain respiratory control centers are off balance during sleep. This condition can be much more different than the one described above because there is no struggling or trying by the body to breathe. The sufferer will just drift in and out of breathing due to brain malfunction.

Stopping breathing means that the body sufferers with hypoxia (a lack of oxygen in the body) and hypercapnia (an excess of carbon dioxide in the body). A lack of oxygen can lead to brain damage, heart problems, seizures and in the worst cases sudden death. Too much carbon dioxide in the blood can lead to conditions such as metabolic acidosis.

Mixed Apnea or Complex Apnea
Mixed apnea as you would probably guess is a mixture of the two conditions described above. In most cases of mixed apnea the central apnea will occur as a direct result of the obstructive sleep apnea but can also be taken on by drug use, particularly narcotics.

Treatment
Treatment for the varying kinds of sleep apnea range from simple lifestyle changes to surgery depending on the type and severity of the condition. In some cases it can be as simple as adjusting your sleeping position or switching to a memory foam mattress. If you use a lot of alcohol or drugs (prescription or not) cutting down or stopping completely can make a difference. Maxillomandibular advancement is the most popular and considered the most effective. It works by increasing the posterior airway space and is a very low risk surgery with a very high success rate.

Another less conventional method is to learn and play a wind musical instrument. This can strengthen the muscles around the throat and reduce the risk of obstructive sleep apnea.

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6 Methods That Help You Stop Snoring Without Medication

Snoring occurs when you fail to pass air freely through your nose and mouth during sleep. This condition happens due to the narrowing of the airway which can be caused by the abnormalities of the tissues in your throat, poor sleeping position, and other triggering factors. Snoring can be in the form of soft purring to a loud thundering noise. While snoring is a common condition that affects 40% of men and 25% of women, it can lead to more serious problems whether medically or socially. To prevent this problem, here are some helpful methods you can try.

1. Changing sleep position
Your chance of snoring is greater if you sleep on your back because your tongue and soft palate will drop to the back wall of the throat since narrowing the airway. Sleeping on your side can improve the problem. If you are not used to sleeping on your side, try this simple method: Stick a tennis ball to the back of your pajamas to prevent you from sleeping on your back. This method can be used until you do not need the ball to help you sleep on your side anymore.

2. Cut alcohol consumptions
Alcohol as well as sedatives are reducing the resting tone of the muscles in the back of your throat which increase your chance of snoring. Avoid drinking alcohol four to five hours before bed time to prevent the problem from worsening.

3. Lose some weight
Overweight people tend to snore more often than those who are in normal weight. If you notice that you are snoring only when you gain weight, do some diet to return into you normal weight. When you gain weight, the internal diameter around your neck is squeezed, it triggers snoring during your sleep.

Clear your airway
Nasal passages which are blocked create difficulty in inhalation as well as a vacuum in your throat which is one of the triggers of snoring. Naturally clear your nose using a neti pot, nasal strips, or nasal decongestant for easier breathing during sleeping.

5. Use specially designed pillow
The special pillow for people with snoring problem helps elevating your head four inches than usual. This method is aimed at creating easier breathing as well as preventing the tongue and jaw from blocking the airway by moving them forward. You can still do this method with your regular pillow, but the special pillow will ensure you no crimped muscles when you wake up.

6. Maintain the humidity of your bedroom
Dry air irritates the membranes in your nose and throat, hence making you snore. Prevent this by keeping the bedroom air moist using a humidifier.

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Eight Ways to Get More Sleep

It's no surprise that science is validating what we already know: sleep is important.

Sleep loss can lead to irritability and mood problems, grogginess, decreases in memory, difficulty focusing, relationship problems, incidental injuries (including work-related injuries and car accidents), inflammatory proteins in the blood, and much more. On the other hand, getting enough sleep can help you think more clearly, be more creative, improve your athletic performance, maintain a healthy weight, and perform better academically.

It's helpful to know the reasons to get more sleep, but how do you do it? Here are eight strategies that really work.

1. Stop making sleep negotiable. Honestly evaluate your attitude towards sleep. If you see sleep as something that you can sacrifice for something that you think is more important, it's time for a perspective change. Once you commit to getting sufficient sleep, then you will have authentic motivation to streamline and adjust your life to support that goal.

2. Set boundaries around your use of cell phones and email. The last few hours before bedtime are critical for setting yourself up for a good night sleep. Consider turning the ringer off on your phone and make a commitment to yourself to stop checking email as part of your pre-bedtime routine.

This especially means setting boundaries around your work-related communications. Many people believe that it's part of their job to respond to work-related email at all hours of the night. In fact, with the exception of a few “on call” jobs, many people check their email and voicemail at home because they themselves have set the precedent or because of an informal culture in the workplace. These habits are actually easy to change, usually being as simple as stopping the behavior yourself. You may need to have a few direct conversations with people that have come to expect you to be available 24 hours a day, but rest easy that this is simply part of setting professional boundaries.

3. Create a quiet and relaxing environment in the home. One or two hours before bedtime, lower the lights in your home and turn on some soft music. The bright lights, including from computer and television screens, are stimulating and make it harder for you to set and prepare for a good night's sleep. Try reducing the amount of TV that you watch before bed, sometimes by recording shows to watch on the weekend.

4. Create a relaxing routine. By watching less TV in the evenings, you free yourself to incorporate quiet activities into your routine, such as taking a hot bath, drinking herbal tea, reading in bed, snuggling with your spouse, or whatever soothing activities that you like.

5. Reserve your bed for sleeping and discomfort with your partner only. Just like a Pavlovian response, we build associations to our bed. By working on your laptop or watching TV in bed, you build associations between the bed and stress or other kinds of alertness. Instead, you want to associate your bed with relaxation and sleepiness.

6. Reduce caffeine intake, especially in the afternoon and evening. This is one of the simplest and most effective strategies. As you reduce your intake of caffeine and increase the amount of sleep you get, you might be pleased to find that you have more energy and absolutely less desire to drink caffeine.

7. Learn to manage stress. Stress is one of the largest barriers to good nights sleep and in some ways one of the most complex. Many of the things that I already described will also help you manage stress, but you could also consider talking about your feelings, exercising (especially grounding activities like yoga or walking), taking breaks at work, taking advantage of your vacation time, learning how to self coach yourself, meditating, focusing on your higher values, or speak with a stress specialist.

8. Change the causes and conditions that are creating stress. Stress management is critical, but it is just as critical to evaluate your life and identify the sources of stress. While some level of stress is inevitable in life, you can choose what stressors you allow into your life. Some common strategies are saying no to optional or low priority commitments, carving out time for relaxation, hiring help such as babysitters or cleaning ladies, creating a balance of housework with your partner, organizing your house and family schedule, being more strategic at work so that you can leave on time, or even finding less stressful job positions.

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How to Use Mattress Reviews When Selecting Your Next Mattress

Comparable to buying a car, a house or any other long-standing item for your life, buying a new mattress requires a lot of careful consideration. Few people, however, realize just how complicated the mattress buying process really is. They take the word of the salesman, use the feel of a mattress on the showroom to make their purchasing decision, or worst of all, they assume that all mattresses are pretty much the same and only their pocket books are considered during the purchasing process.

Sadly, those that fail to recognize the importance of buying the right mattress end up wasting a lot of money and being very unhappy. Like buying a car that only works for a couple of months, it is an investment that turns out to be more of a nightmare than anything. This nightmare results in lost hours of sleep, aches, pains and restless nights. This can affect your concentration, mood and health.

So how do you avoid being one of those unfortunate victims? For starters, you take a moment to understand just how important purchasing the right mattress really is. You then abandon all thoughts that more money means better quality. While this line of thinking may be true for a lot of things in life, it certainly is not true when it comes to buying the right mattress. Finally, you take the time to utilize a very helpful online tool – mattress reviews.

What You Need to Know About Mattress Review Sites

Mattress reviews are designed to help consumers in their mattress buying decision. You should know, however, that not all mattress review sites are really helpful. Because of this, you will need to be able to tell the difference between a sales page for mattresses (which is what bad mattress review sites really are) and a good mattress review site.

A good mattress review site will use real data from real customers. They will also use a variety of methods to rate or review the mattresses on their site – mattress complaints, mattress warranties, etc. You should also be wary of any sites that seem to only list the positive factors of the mattresses on their site. Most of all, if you find a site that has a lot of spelling errors or sentences that just do not make sense, look elsewhere for mattress information.

How to Use Mattress Reviews

Before using mattress reviews, head over to your local mattress store. Get an idea of ​​what mattress models you might be interested in. Try to come up with at least three or four. Know the prices of each model. Then, walk away – as hard as it may be, walk away. Now go home and use the mattress reviews to find out what you can about the mattresses you were thinking of buying. Look at all aspects of the mattress – its review, its rating when compared to other matters, any complaints registered for the mattresses, the warranty of each mattress and the price.

Once you have narrowed the field to two mattresses, head back to the mattress store. Check each one out again. Do you still feel as strongly about them as you did in the beginning? Is one of the mattresses on sale? Could you reasonably live with the cheaper mattress? Once you feel like you have made a decision, go home and sleep on it. By that time, you should have had plenty of time to weigh all of your options and make a final decision.

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Somnoplasty Surgery – What Is It All About?

Somnoplasty surgery is the only surgical option that uses temperature-controlled radiofrequency energy (TCRF) to reduce and tighten enlarged tissues in the upper airway tract such as the tonsils, nasal passes, palate and base of tongue.

Developed by Somnus Medical Technologies, the procedure received FDA approval in 1997 for the treatment of habitual snoring and upper airway resistance syndrome. Today it is used successfully for treating habitual snoring (soft palate / uvula) and chronic nasal obstruction (enlarged inferior turbines), obstructive sleep apnea caused by deviated septum, and more.

The working principle

The technology is based on the principle of generating low levels of radiofrequency thermal energy at 85 ° C (185 ° F) and using that heat to the relevant sections of uvula or soft palate to clearing obstructions in the air passage. The heat is applied below the surface mucosa of obstructive tissues. The body then absorbs the burnt tissues over a period of 3 to 8 weeks resulting in significant volume reduction of obstructive tissues.

Essentially, the heat not only burns the tissues but also stiffens them, resulting in substantial reduction and often total elimination of snoring.

Based on the nature and location of obstruction in the respiratory tract, the tongue, throat or the soft palate is separated with the help of a single-use electrode that is heated between 158 and 176 degrees in about 30 minutes.

How does the procedure ensure safety and comfort?

The procedure that is one of the most popular choices of treatment, burns the tissues attached to the obstructive muscles leaving the outer tissues unscathed. For example, the taste buds, etc do not get affected. There is an insulating sleeve placed at the base of the needle (electrode) that protects the surface tissues from any damage caused by heat, etc. This results in significant reduction of post-operative pain and discomfort.

The procedure when used to treat sleep apnea is performed under local anesthesia, at the outpatient clinic of the ENT specialist and takes not more than 30 to 45 minutes, with an additional 5 top 10 minutes required for delivery of heat energy. The patient is monitored overnight and released the next day. For achieving desired results, a patient may need more than one surgical intervention.

Why not conventional surgery?

First of all, there is minimal hospital stay, which unduly impacts the finances needed for getting relief from an illness, as distressful as snoring or apnea. Secondly, facilities are equipped to control the delivery of thermal energy and maintain a consistently low temperature during the entire operation, theby including optimal reduction of post-operative pain.

Traditional surgeries invariably involve pain, discomfort and the need for taking sedatives and pain-killers for several weeks after the surgery. On the other hand, this procedure does involve some amount of inflammation, loss of smell, etc but these side-effects remain with manageable limits and subside after taking pain medicines only for two or three days.

Are there special somnoplasty doctors?

Not all doctors are equipped to handle this procedure. You need to contact an experienced and knowledgeable ENT surgeon who can do the operation. However, only 300 such doctors are available across USA, who is trained with the technology of radio frequency ablation.

Some sites on the internet can be particularly helpful in locating such surgeons in your area. If your doctor has advised you somnoplasty surgery, it is best not to delay as the more time you take, you are giving more time to the illness to worsen.

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Narcolepsy Effects – Abnormal Sleep Patterns

One of the worst narcolepsy effects is abnormal sleep patterns. These can interrupt the sufferer's day to no end and are also a risk factor for injury. Read this article to learn more about abnormal sleep patterns.

The defining character of narcolepsy – which explains many of the symptoms and can be observed with polysomnography (PSG) – is a mixing up of the phases of sleep.

Narcolepsy Effects – Abnormal REM Sleep Patterns

In healthy people, falling sleep involves a period of deep sleep followed by a lighter, more active kind of sleep called Rapid Eye Movement (REM). From what we know, the deep sleep looks to be involved with the body resting and healing itself. The REM sleep has to do with the brain organizing memories and information.

People with narcolepsy enter REM sleep as soon as they fall sleep, which could be a cause of sleepiness during the day because the body is trying to catch up on deep sleep. This contributions to abnormal sleep patterns because the sufferer's body is unfortunately trying to take a break to recharge.

Other Narcolepsy Effects – Abnormal Awake Patterns

Also, behavior associated with REM sleep – such as lack of muscle control and viable dreams – can sometimes be seen during wakefulness, accounting for cataplexy and hallucinations. This contributions to abnormal wake patterns in narcolepsy sufferers.

Imagine if you had a dark lack of muscle control during the day. What if you were doing something that involved even a basic amount of danger, like cooking, cutting or chopping. Would you seek a treatment?

Narcolepsy Treatments

As a result, narcolepsy is often treated with tricyclic antidepressants, because they have the effect of suppressing REM sleep. Other treatments concentrating on increasing the symptoms of excessive daytime sleep to make narcolepsy less debilitating.

One such treatment is with Modavigil (modafinil). Modavigil is a new treatment for narcolepsy with few side effects. It is not an antidepressant or amphetamine / stimulant – it's a new class of drug.

Modavigil benefits the sufferer of narcolepsy with abnormal sleep patterns by gently energizing them enough to keep them awake and energised all day. It has a positive effect on lethargic bodies, so even sufferers with physical exhaustion benefit from it.

Using narcolepsy diagnosis criteria can help you to understand whether the problems you're experiencing are due to narcolepsy, and could be the first step towards finding an effective treatment.

Modavigil can be a powerful treatment if you or someone you love suffers from narcolepsy. It's a now treatment for narcolepsy that is having surprising success when other treatments have failed.

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Sleep Hygiene Tips – How To Get A Good Night’s Sleep

Having a restful sleep is fundamental to overall health, restoration, relaxation and well-being. If you are plagued by insomnia or are frequently fatigued, consider these tips. If you are still having problems, you may consider having a sleep study to identify any problems. A sleep study – or polysomnography – records physiological changes during sleep like heart rate, breathing rate, muscle activity, eye movements and brain function.

5 Things To Ensure:

1) maintain a consistent sleep-wake cycle

It is important to maintain a consistent sleep-wake cycle. This means trying to go to sleep at night and wake up in the morning at the same time each day. This will program healthy circadian rhythms. What are circadian rhythms? Circadian rhythms are natural rhythms in the body that regulate the sleep-wake cycle, digestion and other body process that occurs in cyclic patterns during a 24 hour period. They tell the body when it needs to produce certain hormones and enzymes that regulate body processes. Shift work is particularly detrimental to health as it disruptions circadian rhythms. Try to get 8 hours of sleep each night.

2) wind down before bed

Meditation and deep breathing are great ways to wind down before bed. Spend 5-10min before bed to find a quiet place and consciously relax your muscles. Clear your mind of the day's earlier pressures and allow yourself to sink. You may consider, a warm bath, yoga, thai chi, some calming music or a novel. Combine deep breathing with visualizing yourself in a fresh and relaxed place.

3) sleep environment awareness

The bed is meant for sleeping in. To program yourself to sleep when in bed, be sure to leave your work behind. Do not watch TV or bring your laptop to bed with you.

4) daily exercise

Be sure to incorporate cardiovascular exercise into daily routine (just do not do it right before bed!). Exercise reduces daily stress and releases endorphins.

5) get comfortable

Invest in a good quality, comfortable mattress. It may make mall the difference in the quality of your sleep. A comfortable, supportive pillow is also important. Your chiropractor may have some suggestions as to the best types of pillows to use. Avoid sleeping on your stomach. Sleeping on your back or side will ensure a better spinal alignment to reduce stiffness / soreness upon waking.

5 Things To Avoid:

1) avoid daytime naps

Daytime naps may prevent you from sleeping at a normal time at night. Thus, it is better to avoid this.

2) avoid / limit alcohol consumption

When alcohol is metabolized, heat is produced. This warmth is often responsible for waking people up in the middle of the night after consuming alcohol.

3) avoid / limit caffeine consumption in the afternoon and evening hours

As caffeine is a stimulant, it should be avoided in the evening hours especially. So, it is best to avoid coffee, tea (other than herbal tea), certain soft drinks, chocolate and energy drinks at this time.

4) Avoid large meals close to bedtime

Digestion burns energy and can make you warm. Thus, dinner should be consumed several hours before bed and have only a light snack before bed if you're hungry.

5) avoid sound pollution

Sometimes this is difficult especially if you live in an urban area or have many people in your household. Investing in a white-noise maker or using a small electric fan may make a huge difference.

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What Are Dreams and Why Do We Have Dreams?

At this particular point in time, there is not an accepted, unanimous, biological answer to the question “what are dreams?”. The reason we do not have an accepted answer to that question is due to the fact that at this point, modern, Newtonian based science does not recognize the element of “spirit” as it relates to physical life. Because of this, though we can see what portions of the brain are active or dormant during sleep, the search for the answer to why we dream is a quest left to the realm of psychological and philosophical theory.

Without beating around the bush, it must be said clearly and simply that it is impossible to understand why we dream if we are unwilling to look at that which we call “spirit”. And it is impossible to understand why we dream if we are able to open our minds to view consciousness as being more than just a byproduct of the brain. Rather we must look at the brain as a sort of receiver of information which it then translates and broadcasts to the body.

Scientists now know that when we sleep, slow-wave activity appears in our brains as the neurons in the cortex switch themselves off and essentially go electrically silent. But when we reach the REM phase of sleep, the brain is essentially re-awakened. Blood flow arises sharply in several brain areas linked to processing memories and emotional experiences and the portion of the hindbrain that connects the cerebral cortex with the medulla oblongata (called the Pons) sends signals to the thalamus and to the cerebral cortex. The word Pons is Latin for bridge. This translation is extremely important because it does not merely refer to the bridge between parts of the brain, but also the bridge between spirit and the brain.

When we sleep, we withdraw a large portion of our consciousness and perspective back from the physical dimension (often called the third dimension). We re-join “source perspective” in much the same way as we do when we die. This perspective is a non physical point of consciousness. It is a perspective which transcends dimensionality and is completely unified. When our consciousness withdraws to this degree, we are in a state of complete allowing. There is no resistance present in our consciousness. Because of this, source energy is able to flow unrestricted to our bodies and learning is consolidated.

It is very important to understand thought in and of itself when one is trying to understand dreaming. Whatever consciousness is giving its attention and energy to creates a thought out of that specified focus. We, in our human form which we have grown so accustomed to, are physical expressions of thought. And thought … thinks. Thought is one of the most powerful, energetic vibrations within this universe. Thoughts which are thought repetitively become more and more manifested as their signal becomes stronger. In other words, they become “thought form”. When those thoughts which have become thought form, continue to be thought frequently and with enough focus, they then become physical form.

When we decide to come back from source perspective to our physical perspective and thus direct our consciousness back to the third dimension (where our bodies exist in physical reality), we pass through these dimensions of thought and thought form back to where we left off. This is why we wake up in the same “energetic vibration” so to speak as we went to bed with. It is during this re-entry that we pass through the thoughts which we ourselves have created that form the substructure of our physical reality. We essentially come into contact with the pre- physically diagnosed reality. This re entry occurs in split seconds. And the Pons area of ​​the brain is the first area of ​​the brain to be re-activated by that large stream of consciousness which is re-entering the physical body. The brain registers these thoughts according to how it understands things. Because of this, the primary visual cortex is dormant while the secondary visual cortex is reactive and decoding those thought signs. So it is the brain which posits the sensation that a dream is taking place all night long, when it is really only taking place in split seconds and is being deciphered upon re-entry. The process of remembering a dream occurs when your physical brain translates non physical thought into its physical equivalent.

The higher frequency dimensions beyond our physical dimension are not subject to the physical brain's ability to interpret or judge what is possible vs. impossible or what is real vs. unreal. Instead the energy within those dimensions instantaneously responds to individual thought. Because of this, they consist of intensely individual and often surrealistic manifestations of thought. This is why interpretations of dreams and symbology within dreams are so highly subjective. Although it can be said that in general certain events and symbols translate as certain things to the whole of humanity, an event or symbol may be a representation of one thing to one person and a totally different thing to someone else. What you dream about, is always an individual representation of the thoughts you have been thinking (some of which you do not consciously take note of). And your emotions are your indication of the energetic vibration of those thoughts you've been thinking. For this reason, the most important thing to take note of when re-examining a dream is how you feel during the dream relative to each subject you encounter in the dream. For example, if you pay attention to how you feel relative to “waves” if you were to have a dream about waves that were overpowering you, you could find that the particular manifestation of waves is the visual representation of the thought that you keep having about something or someone in your waking life which causes you to feel powerless.

Your dreams are your creations and your manifestations just like your physical reality is. It is not possible for you to dream about anything that you have not created through your own individual thoughts. It is important to note that once a thought manifests in your dreamscape reality, it means that you have given that particular thought a significant amount of focus. Your dreams are a manifestation of what you have been thinking often and with significant focus during your waking, physical life. It takes less focus to manifest thought into the dreamscape reality than it does physical reality. Dreams represent the current vibrational condition of the dreamer. Because of this, your dreams are essentially a preview of the essence of what is to come in your physical life. This is especially true when it comes to very emotionally charged and repetitive dreams. For this reason, understanding your dreams and most importantly how you feel in your dreams can help you to understand what you are creating for yourself before you create it. We all know, it is much easier to change the direction of our focus and attention before it manifests as opposed to after it manifests at which point we end up staring at physical proof to back up and intensify the original thought.

The most important question to ask about a dream is “how is the way I am feeling in this dream echoing in my waking life?” in other words, “when have I felt similar emotions to this in my waking life”? By asking this questions, you can start to decipher your mind's own unique dream symbology. Dreams are one of the most powerful indicators of where you have been putting your focus. Because of this, they can serve as a priceless evolutionary tool by helping you to recognize and resolve internal conflicts in your life before they manifest into your physical reality. If you can seriously explain with awareness into what thought under condition the dream offers awareness of, a healing process can begin and intentional, positive focus can be restored leading to intentional, positive manifestation in your physical waking life.

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How Mandibular Advancement Devices Work

Although mandibular enhancement device may seem complicated it's actually just another way of saying snoring mouth guard or mouthpiece. In recent years the use of anti-snoring devices has increased significantly as more people seek out non-surgical treatments for mild to severe snoring problems and sleep apnea. Noisy, othersome and potentially harmful, snoring afflicts nearly 30% of the population at some time or another and if this condition persists you should search for alternative snoring remedies including snoring mouthpieces that are designed to be cheap, easy to use and comfortable.

During sleep, your jaw and chin became relaxed and may have a tendency to cause soft tissue tissue to collapse and block airways. When your airways are blocked, whether it's the nasal passage or throat passage, you automatically start to breathe through your mouth to get oxygen. When you breathe through your mouth you get the hoarse and annoying sound known as snoring. Snoring can occur for many reasons including after eating a heavy meal or when air is not circulating properly in a bedroom. Some people, though, have prolonged bouts of snoring that leaves them dehydrated and tired and their bed partners upset from having their sleep disturbed.

Mandibular enhancement devices are designed to lift the soft palate when you sleep by gently moving the lower jaw forward and thus reducing the chances of your airways becoming constructed. Made from molded plastic, snoring mouth guards prevent the tongue from touching the soft tissues at the back of the throat to prevent the vibrations that can also cause snoring. With a fitted plastic anti-snoring mouthpiece in place your jaw will stay forward to reduce the chances of a blocked airway. Some snoring mouth guards are a single piece of molded plastic while others can come in two pieces to treat the upper and lower teeth separately when seeking a snoring solution .

Most mouth guards are easily fitted using hot water. Take the plastic from the packaging it comes in and dip it into very hot water. The heat will soften the plastic enough to allow for an accurate mold of your teeth. When the plastic is soft enough take the device out of the water and place it in your mouth then gently bite down on the mouthpiece to make an impression of your teeth. When you have held the device in your mouth long enough to get the imprint take it out and place it in cold water to harden the plastic. Before going to sleep, slip the device into your mouth, get it into a comfortable position and prepare yourself for a sound sleep.

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How to Solve Complex Intellectual Problems in Your Mind While Sleeping

If you are an intellectual thinker who works on serious challenges, then I am most certain you've been completely baffled without an answer to a problem, and then one day you go to sleep and wake up with the answer. But how can this be you ask? What is it about the unconscious mind that allows for this? Well, let's talk about this for a moment, because, I myself have been able to use sleep periods to help solved problems, and I've come up with a theory on this, let me go ahead and share it with you, that is if you have a few moments.

Now then, regarding getting your mind to focus on a problem while sleeping; I've found the best way to do this is to spend 2 hours a day in three different segments = 6 hour total pouring over information regarding the topic, then hit information overload where your brain is so tired, you're having trouble putting more information in, then ram it with another dose of information on the subject and then fall sleep from fatigue. Then your brain automatically places on subject.

This is why I can sometimes compose my writing while I sleep, in vivid life-like detail, it's because I have spent the day writing online articles, or eBooks. I believe it can work like this for anything, even for sports, in fact, as a runner, I used to dream I was running, racing, and along came the competition, and it was like déjà vu – amazing really.

Now then, over time you can get your mind to focus on a single topic, one that you have not been working on all day, but that takes a lot of time and practice. The other day, I was discussing this with a young philosopher, as I was considering his challenge of trying to get a specific task done in his mind while unconscious, it's just not that easy, well it's once you practice, but each brain is formatted differently, and I have not found a single instruction book that can make it any easier to develop that skill.

Yes, some hypnotherapists claim too, but they also have gone to school for 5-10,000 hours on the topic the prior, that reverts back to what I was saying; it's not so easy, but yes, one can do it over time through will, practice, trial and error. The only time that has worked for me was when I actually fell asleep studying a given topic and drifted into lucid dreaming and then REM, so it is possible, but not an easy technique to summons. Please consider all this.

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Effect of Alcohol on Sleep

Alcohol is a popular substance consumed by millions of people around the world, children and adults alike. It is highly abused, but also widely used as a sleep aid. However, alcohol worsens sleep problems.

When consumed by normal individuals, alcohol rapidly induces sleep. It increases non-REM sleep and reduces REM sleep during the first part of the night. REM means rapid eye movement, describing a stage of sleep during which the muscles of the eyes are in constant motion behind the eyelids. People woken at this stage of sleep generally report that they were dreaming at that time. Here, REM is the most important stage of sleep. However, for most people who have a few bottles before going to bed, alcohol is rapidly metabolized, resulting in low blood concentration of alcohol just before the second part of the night. This often results in withdrawal symptoms later on, including multiple awakenings, and shallow sleep.

Low concentration of alcohol in the body improves total sleep time and reduces unwanted awakenings during the night. However, anything above this level of alcohol concentration, that is, from moderate to high, is annoying disruptive to good sleep and all its restoration benefits. Here, although alcohol may be used to induce sleep, as most drinkers can testify, it negatively affects sleep in the second part of the night.

This can become a bad cycle. The alcoholic thinks that alcohol makes him sleep and so takes some more, only to find him waking up many times at night, and also that it now takes an awful lot of time for sleep to come at night. He does not like this but also does not know why it's happening in the first place. He then thinks more alcohol is the solution, leading to chronic reliance on alcohol.

Therefore, insomnia and chronic alcoholism are interwoven. Insomnia can be caused by a variety of sleep disorders, but alcohol exacerbates the condition. Again, sleep deprivation causes fatigue and headache, and all this can be tied to alcoholism.

Alcohol has many other dangerous effects on the body. Excessive drinking reduces the body's sensitivity to insulin, which in the long or short run increases blood glucose concentration, causing type II diabetes. Alcohol can cause liver disorders, brain damage, and even cancer. Typically, alcohol negatively affects one's emotional, physical, and mental wellbeing.

For people having any of these problems associated to alcohol consumption, professional help is advised. However, there are tips all over the internet on how to get more quality sleep, and also how to quit drinking.

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The Pros and Cons of Napping

A person's biological sleep rhythm is essentially a twenty-four hour clock. This “biological clock” features a significant increase in sleepiness from 2 am until 6 am, for most people. This yields the benefit of making it easier to remain asleep during those hours of the night. Additionally, your sleep rhythm also includes another, less severe rise in sleepiness that usually occurs between 2-3 pm. This is one of the largest factors causing so many of us to experience the afternoon doldrums about an hour or so after lunch.

Most of the time we can work through these sleepiness spikes feeling fine once they pass. Yet short naps are helpful for quickly getting through the mid-day funk and return to normal work capacity.

Why Take Naps?

The main objective with napping is to quickly regain energy levels and reverse the effects of drowsiness that sometimes plague our afternoons. In most cases one should avoid long naps in an attempt to make up for missed nighttime sleep. A three-hour nap does not quite make up for a four-hour session the previous night. Instead, such a long nap will cause your biological rhythm to want to wait until 2am to go to sleep, even though you may be feel exhausted through the evening.

So, your first concern when determining whether to nap is “how will this affect my sleep tonight?” If you think it will impair your nightly session, do not nap. Do not let this dissuade you too much, though. A good nap carries many benefits:

Your mind will be refreshed, you will regain productivity, you will be more alert, your mood will improve, your motor skills may increase, and there are many other benefits you may receive from napping

Napping Tips

Following these suggestions should enable you to benefit the most from your napping:

Keep naps short – Ideally your naps should only last between ten and twenty minutes. There are benefits to longer naps in some situations, but usually a short “power” nap is what you should shoot for.

Take naps early – Ensure your nap will end between seven and eight hours before bedtime. If bedtime is at 10 PM, end your nap no later than 3 PM.

People who suffer from insomnia, depression or some other type of sleep disorder should avoid naps alike. Forcing yourself to stay awake until nighttime may be just what you need to finally get a better night of sleep.

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How To Cure Insomnia – 5 Natural Ways To Get Your Sleep Back

Discovering how to cure insomnia can become a real problem. When you have tried different methods and remedies that did not work you can make you skeptical and make you want to completely give up. Not being able to fall sleep when you want can make you feel as if your being held host in some ways. Dealing with everyday activities and errands while being controlled by insomnia can be very tiring and frustrating. On the contrary, curing insomnia is not as hard as some make it out to be. If you face the situation head on then you will be in a better state of mind to actually find the right cure.

Sleeping issues have been an issue for many people from all across the world. No matter who you are insomnia can all of a sudden become a piece of your life. You may have lost your job and is having a difficult time finding another. Or your house may have been foreclosed and you have no idea where you and your family will stay until things get better. An internal issue, such as a health problem can also cause insomnia to creep upon you. See, no matter who you are or where you come from, there are many things that can put you in the danger zone of becoming a victim of this sleeping disorder. So how can I cure my sleeping disorder?

5 Natural Ways To Get Your Sleep Back …

1). Write out the things that you are worried about – I know this sounds like a “common sense” step, but the point is to release your thoughts so you can see it on paper. When this is done you can really analyze the issue and decide if it is worth worrying about. This will also make you think, which can lead to your answer for making your situation better.

2). Do not drink alcohol, coffee, or any other beverage that contains caffeine before bed – These drinks do not help with falling sleep in any way what so ever. Also it has been proved that alcohol and caffeine disrupts the natural sleeping pattern. If you avoid these things you will be closer to curing your insomnia.

3). Only use your bedroom for sleeping purposes and for that special time with your significant other – By doing this it will make your body appreciate the bed. Lounging around and napping everyday will make it difficult for you to sleep during the night hours.

4). Do not do anything that will stimulate your mind or body an hour before you go to bed – This means try not to work out or do any activities that will get you hype or extremely excited.

5). Stray away from TV before bed – Now, this means try not to watch scary or action packed movies before bed. If anything watch the type of movies that are calm, soothing, and relaxing.

See, learning how to cure insomnia is not so difficult after all. You can also get fabulous result by paying attention to your daily actions and eating habits. There are many ways to cure insomnia. First you have to determine the cause. Then find a solution. Lastly, apply the solution.

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Sleep Well for the Right Price

Most of us know that sleeping often is not easy. With the plethora of remedies available on the internet, we scour the online market to stock up on sleeping pills, relaxation techniques and hypnotic videos in the pursuit of a better night's rest. But despite the most prevalent new trend in the search for sleep, boasted by a growing barrage of retailers, is to make the switch to a memory foam mattress, that in the hopes that it will aid with alignment, comfort and support as companies promise that it will.

So what is this new technology, exactly, and what does it do? Memory foam is made from visco-elastic polymers and is invoiced of bills of small, open cells that expand and shrink in response to temperature and pressure. When you lie on a memory foam mattress, air flows slowly between these cells, giving them time to gently give to the contours of your body, distributing weight evenly across the mattress. This can reduce localized pressure, assist circulation and encourage a more comfortable sleep.

But the challenge with purchasing memory foam products – mattresses, toppers and pillows alike – is that quality and price do not always make choosing the right retailer an easy task.

One outstanding up-and-coming mattress manufacturers today is Clouds Memory Foam, who have had massive success across the UK and Europe. Just after their start in April 2011, Clouds 'smash hit discount voucher, for a 60% mark-down on their Super Deluxe Mattress, began a snowball of Clouds' success in several countries.

Initially, however, Clouds was subject to some negative reviews from fearful customers who were afraid the Groupon deal could have been a scam. But after sorting through some early kinks in logistics, Clouds has preceded with the high quality of their products. Clouds' products are made from130mm of high resilience polyurethane RX33 / 120 base foam and 70mm of VC55 memory foam. All of their products are covered with a washable, advanced temperature controlling soft fabric, to battle the reputation that memory foam has for overheating sleepers in the night. The high resilience base layer of high density foam provides support and comfort while the cover encourages airflow and regulates temperature.

Cutting out overhead fees by making their bedding products to order and delivering them straight to their customers, Clouds Memory Foam has managed to uplift the quality of their bedding with a price that falls far below worthy competitors.

With their ever-enlarging customer base, Clouds is now expanding to the US and Canada, and is making a variety of luxury bedding necessities such as duvets, pillows, mattress toppers and beds. Such rapid growth, quality products and great pricing deals make Clouds Memory Foam a reliably strong competitor in the race to the perfect mattress.

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Sleep and Depression

When most people are asked about their health, they only consider the physical side and usually declare themselves to be just fine. However, the truth is that health is much more than just about how the body is doing; there is also the mental aspect. The problem however is that most people do not know how to recognize or deal with a mental disorder, and so choose to ignore it? When in fact there are probably more mental illnesses and disorders than physical ones.

One of the most common mental disorders is depression, and it can pretty much affect any person, of any race, class, gender or social status. What exactly can be qualified as a depression? Well, the most popular definition is that it's a certain mood in which the person affected is aversive to everything, having negative thoughts and feelings of loneliness, sadness and hopelessness. A lot of people Heavily underestimate the effects of depression, seeing as how it can ever lead the person on a downwards spiral to self-loathing and nihilism. This is where things start to get dangerous, as suicide starts to look more and more like a viable option to escape from this horrible world.

In most cases, there is a multitude of factors which led the person to a depressive state. Among all the factors, psychologists and researchers have noticed a recurring one: sleep. And so, for years now the government's top medical researchers have been working on the connection between sleep and depression and they've yielded some interesting results.

As it turns out, most people who are depressed also have a lot of trouble sleeping. Now it has been known for a long time now that sleep is extremely important to every human being, as not only it keeps them sane, but it also keeps them from dying. But apart from that, sleep is a state in which the body needs to be for a certain amount of time every night in order to recover not only physically, but also mentally from the daily obstacles that had to be overcome. If a person is deprived of the sleep that they need, they are always going to start feeling week, tired, and ever aversive to most things around them. As you can imagine, this can go on for years at a time, and you can probably imagine what being in that state of mind can do to a person? That is make them depressive.

To sum things up, keep in mind that there is a definite connection between sleep and depression, and getting the hours of sleep that you need will do its share to make you feel rejuvenated every morning. If you do not want to resort to sleeping pills, there is a variety of natural remedies that are designed to provide their users with a good night's sleep. However, you should also keep in mind that there are various other factors such as your physical health, sex life and your routine on which you are also going to have to work on if you hope to keep depression at bay.

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