How to Identify the Cause of Your Snoring Problem

Snoring is the disturbing sound we hear from our partners during sleep. It can cause sleepless nights to our sleep partner and can result to resentments and relationship strains. There are a lot of reasons why a person snores and in order to stop the snoring problem, we have to assess or delve into the primary cause of why we snore.

We have to bear in mind that snoring occurs when there is an obstruction in the airway which when we breath causes vibration where snoring is produced. These obstructions are usually caused by the too much relaxation of soft tissues of the palate and the throat area as well as the falling back of the tongue. Before we discuss ways to stop snoring, we should identify the causes why a person snores.

Age – as the person gets older, the body tissues' muscular integrity decreases, and muscles on the throat becomes narrow.

Obesity – there would be excessive fatty buildup over the neck area since it would tend to narrow the airway.

Physical Build – compared with women, men have a waiter airway since they are more likely to snore.

Physical deformities on the Upper Respiratory – nasal deviations, presence of nasal polyps can cause congestion.

Alcohol and Smoking – alcohol as well as the nicotine content of cigarette have relaxant effect on the body; soft tissues of the throat area are also affected. Furthermore, smoking causes inflammation of the upper respiratory tract membranes which lead to nasal congestion.

Medications – sedatives and other relaxants also makes the tissues especially in the throat area to overly relax. Here, it too could be a cause of snoring while sleeping.

Poor sleeping position and posture – poor posture or alignment of the body during sleep would cause kinking of the trachea or airway causing snoring, as well as lying on the back causes the tongue to fall back and obstructs the airway. With the knowledge on why we snore, let us now go to how to the ways which we can stop the snoring. Interventions may be in the form of lifestyle changes, non-invasive treatments as well as the surgical interventions.

Lifestyle – these are changes that we can adopt in order to prevent snoring and brings about good and healthy body such as reducing body weight by doing exercise, avoiding drinking alcohol and taking sedatives prior to sleep and smoking cessation.

Non-invasive remedies / anti snoring devices – simple devices used to prevent snoring

  • Anti-snoring pillows – pillows that are specially designed to keep the person from snoring by helping the person sleep on his side rather than on his back, it properly aligns the body in such a way that the spine and the neck is on a straight line her prevents kinking of the neck.
  • Chin straps – this is a device that is attached to the chin in order to prevent the person from opening his mouth while breathing during sleep; this prevents the tongue to fall back while sleeping and cause snoring.
  • CPAP machine- this is a machine that provides a continuous positive airflow to the mouth area which clears the airway from obstruction.
  • Pillar Procedure – this is a painless procedure, the doctor inserts Pillar implants over the soft palate to stiffen it and lessens the vibration of the soft palate since snoring is reduced.
  • Mandibular Advidence Splint – a simple device worn over the mouth, its purpose is to move the lower jaw forward and straighten the muscles and tissues of the mouth in order to reduce the vibrations when breathing. This is a widely used device in amongst westerners and it is quite effective.

Decongestants and anti-allergies – these medical measures helps by reducing the inflammation and congestion of the upper respiratory system.

Surgical Interventions – these are invasive procedures that are used if other treatments fail. With surgery, there is a high risk of other complications however, proper diagnosis from the physician is necessary before undergoing with this kind of treatment.

  • Nasal Surgery – this is done to correct physical abnormalities such as deviated septum, overgrowth of turbinate tissues which can cause snoring as well as a more severe condition called sleep apnea.
  • Uvupalatopharyngoplasty – the removal of the uvula and part of the soft tissue which widens the airway and clears it from tissues that vibrates during sleep.

There are a lot of ways to eliminate snoring, but first, you have to identify the cause of the snoring problem so that correct intervention can be undertaken. Be sure to seek a physician's professional advice as well. Do not let snoring ruin your life and your family get help today.

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Are You Searching for a Sleep Apnea Doctor?

There are hundreds of doctors and doctors around the world who successfully diagnose and treat sleep apnea everyday. Selecting a sleep apnea doctor should be a process that necessitates much research on the patient's part.

If you do not choose a doctor with ample experience, you may not receive the best treatment methods, or the best care.

Your main goal should be to receive the best sleep solutions so that you can finally experience a restful, peaceful night's sleep again. Most sleep apnea doctors can understand how disruptive the symptoms are to you and your family members. This disorder sometimes affects more people than just the patient unfortunately!

So how many restless nights have you had in the past week because of your symptoms? Well, if you have many sleepless nights, it might be time for you to choose a sleep apnea doctor so that you can receive treatment as soon as possible. Doing your research first on which doctor provides the best treatment will help you out, and save you time in the long run.

When deciding which doctor to choose, you should choose one who has ample experience experiencing sleep-deprived patients. Also, once you know which sleep apnea methods they offer, you should research these specific types. You can learn a lot by reading about them and asking questions to your dentist or doctor.

There are several types of sleep apnea solutions that your doctor can recommend. A couple of common, non-surgical solutions are:

  • The CPAP machine (Continuous Positive Air Pressure) -This is a type of oral sleep device that effectively raises obstructive sleep apnea (OSA), which is the most common form when the throat or mouth soft tissues block your airflow. It works while you sleep because the CPAP machine pumps continuous air pressure into your body at a steady pace, according to your normal sleep patterns.
  • A sleep guard-This is similar to a mouth guard that fits over your teeth. The promise with the sleep guard is to prevent your lower jaw from retracting while you sleep. This, then, prohibits a constricted airway. This is achieved with the use of a comfortable-fitting mouth guard to wear while you sleep.

Most sleep apnea doctors offer both of these solutions since they are common and effective. Some patients prefer one method over another, so it will depend upon your personal preferences to determine which method is the best for you. No matter what, when you find a solution that works for you, you will feel energized and refreshed every morning due to restful night's sleep!

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Effective Snoring Treatments to Help Stop Snoring

Are you looking for a solution to your snoring problem? Fortunately for snorers and their partners, there are several effective snoring treatment options available. As such, there is likely to be a solution that will work for you. Here are a few treatment options that might bring you the relief you are after.

Natural Remedies for Treating Snoring

In many cases, snoring is welcomed on by lifestyle choices. For example, if you consume alcohol or if you are overweight, you are more likely to snore as you sleep. You are also more likely to snore if you take certain types of medications or if you suffer from allergies or are sick with a cold. Therefore, addressing these possible causes of snoring can potentially help you treat the problem. Adding regular exercise and a proper diet can help you to lose those pounds that are contributing to your snoring problem.

Surgical Treatment of Snoring

For those with certain types of medical conditions, surgery may be the only treatment option available. Often, for those who need surgery to treat the problem, the surgery is actually performed in order to treat the medical condition. As a result, the person may experience relief from snoring as well.

Non-Medical Treatment of Snoring

If a medical condition is not causing the problem, you will be happy to know there are several non-invasive and effective snoring treatments to select from. For some people, simply wearing earplugs will block out the sound and make it possible to get a restful night's sleep. Since this method does not address the actual cause of snoring, however, it may not be the best option. Nasal strips and nasal dilators may also bring relief by increasing air flow, but they may be ineffective at changing the airflow in the throat. The same is true with chin gear and head wraps, both of which may not effectively reposition the jaw and may be uncomfortable to wear.

For many, the most effective snoring treatment option is a mouthpiece. Also referred to as an intra-oral mandibular repositioning device, a mouthpiece clears the airway without forcing the head to remain in a specific position. While mouthpieces can be a bit uncomfortable at first, most people get adjusted to them within a few days. Furthermore, you can sleep freely as you change from one position to the next while still enjoying the snore-free benefits that mouthpieces such as the Snore Guard provide.

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Beating The Snoring Ailment

Although snoring is frequently chuckled upon it is in fact extremely rife in all communities. Snoring can be experienced by almost every individual and even pets or animals snore, but in many instances the kind of snoring is not risky. But snoring is an extreme disease that can become extremely critical, to the stage of literally being a real danger to an individuals personal life. Sleep apnea is a prevalent contributing factor of snoring and this is the disorder that can lead to fatality if it is not monitored.

Obstructive sleep apnea occurs when a person stops taking in oxygen in the course of the night due to obstructions inside the airway or a central nervous system complication. Obstructions in the air passages curve the flow of air when an individual is struggling from sleep apnea, and the person will often subconsciously drop out of a deep sleep to regain normal respiration.

Sleep apnea is the most dangerous category of snoring although it is also the least common cause of snoring. New instruments have come onto the current market that can help alleviate the disorder tremendously. Understanding the concepts of how to stop snoring can be as straightforward as modifying your post when sleeping to a more intense strategy that can include making use of a stop snoring apparatus or even undergoing surgical treatment.

With cutting edge improvements and progressions in the medical field, stop snoring aids have developed considerably and the new devices out there have gifted snorers solutions that perform. The Continuous Positive Airway Pressure Machine or CPAP as it is known is one of the most effective treatment solutions accessible, the proficiency of the instrument outshines all other stop snoring devices in existence. Primarily what the CPAP does is it blows air into the airways to clear interviews from the throat while sleeping and this permits a totally free supply of air which lowers oscillations and eliminates the heavy snoring noises.

Stop snoring training regimens have also been designed that can help a person triumph over the dysfunction. The interviews in the air tract are oftentimes welcomed on by surplus tissue or poor muscle firmness and the workout plans that have been formulated essentially look to reinforce the regions in the mouth area that cause a man or women to snore.

You will discover diverse factors that can cause someone to snore. An individual can begin snoring as a consequence of age or maybe as a result of ingesting certain chemical substances that can cause the air passages to become obstructed during sleep. Weight problems is yet another cause of snoring that is prevalent and a simple factor like a slender respiratory tract might also indicate the disorder.

For you to stop snoring you will need to go through a complete evaluation by a physician or specialist or you will even have to go the route where a specialist executes a sleep study on you. Snoring does not need to negatively impact the life of a snorer and the ones close to him or her because technological know-how has grown to a point where treatments do exist. These solutions are available to anyone who snores, no matter how serious the snoring is.

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Sleep and Lose Weight

Nope, this is not the latest “fad” diet. Scientific research has been done on the effects of sleeping and how it can affect your weight.

Researchers have said the amount of sleep – or the quality of your sleep – may actually affect a hormonal response that is tied directly in to your appetite.

Doctors are talking about two specific hormones that can affect the appetite: leptin and ghrelin. Their names may sound a little bizarre, but if you treat them right they just may be your two new best friends, because studies have shown that they can be affected by the amount of sleep a person gets.

Ghrelin and leptin work as a system to control feelings of fullness and hunger. Ghrelin is produced in the gastrointestinal tract and collects the appetite. Leptin is produced in fat cells and tells the brain when you're full.

When you are not getting enough sleep, leptin levels plunge, and even though you might be eating well, your feeling of satisfaction is almost imperceptible – or entirely absent.

Working in diabolical concert with leptin in your sleep-deprived body, your ghrelin levels actually rise and stimulate your appetite. So you want to eat – and in fact you may sit down and eat a full meal – but you never feel full.

Talk about setting the table for weight gain.

The correlation between sleep deprivation and gaining weight is direct and measurable. In studies, groups of women had their sleep patterns changed to give them what is considered the minimum amount of sleep needed each night, 7 h hours, and they lost weight simply by adhering to the sleep schedule. In fact, studies performed on over 70,000 women over a sixteen year period have shown that women who did not get enough sleep put on an average of a whopping thirty pounds.

One test showed that women who changed their sleeping habits lost anywhere from five to fifteen pounds over a ten week period, with no change to eating or exercising habits!

Ever had one of those awful, endless days where you worked so hard you never could get that sleep that night? Ever rolled an “all-nighter”? Think back on the last time this happened. What did your eating habits look like the next day? Did you feel like nothing quite tasted the same and you were never satisfied so you kept eating more things to try to find that “full” feeling?

Another way lack of sleep can influence weight is that when we are awake more hours we tend to snack later at night, or eat things we would not normally eat, either because we would normally be sleeping during those hours or because we are eating out of frustration over being sleepless.

Most people know eating late at night is a bad habit, and it tends to help pack on pounds over time. So although before you purchase yet another expensive gym membership, try getting more sleep!

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Omega 3 Fatty Acids and Lack of Sleep

Omega 3 has become a highly recommend source to maintain good health over the past few years. We are still discovering just how important it is. Unfortunately there is a lot of bad information going around that blames these fatty acids for sleep disorders such as insomnia.

First lets talk about why the body needs omega 3, The body needs fats to maintain good health you just have to make sure you are taking the right fats. Saturated fats that are found in butter and lard especially trans fats, which are found in many fried foods, are the worst for your health.

Polyunsaturated and monounsaturated fats however are good for your health and the scientific community has put a high value on the intake of omega 3 fatty acids. Besides being a very important to overall health they also have proven to

Keep blood from clotting
Reduce inflation
Reduce risk of obesity
Protect arteries
Prevent asthma

And more …

The majority of people today do not get enough omega 3 fatty acids in their diet most people do not even know the importance of this nutrient. The problem with this is, a person may be experiencing symptoms bought on by the lack of omega 3 in their diet but both the individual and their doctor do not recognize it.

So they might get treatment or a prescription that is unnecessary. When all they really need is to increase their intake of omega 3 though diet or supplements. Some of the conditions that might exist because of the lack of this nutrient in your diet are

Itchy skin
Joint pain

Just to name a few.

So make sure you ask your doctor if the lack of omega 3 in your diet could be the problem if you are experiencing any of these conditions.

One question that we started to address at the beginning of this article was the connection between omega 3 and sleep loss. Basically the opposite is correct, besides being beneficial in so many ways the proper amount in your diet could aid in helping you sleep.

What is the proper amount?

There has been some discussion on the amount that should be taken each day. Some believe it should be based on a percentage of the amount of calories you take in each day between 2 and 4 percent.

Others believe it should be between 1 and 2 grams per day. Whichever method you decide on, test how you feel going forward and you can decide whether to increase or decrease your input. Check with your doctor and let them know what your plan is to get their advice.

There is the risk of taking too much although there has not been a defined amount that the scientific community will agree on as being too much. The best thing to do if you have any existing condition is to talk with your doctor on the effects omega 3 might have on that issue.

You can get your omega 3 through supplements though there is evidence that suggests getting them through diet is more beneficial. Some of the best foods to eat that contain omega 3 fatty acids are

Romaine lettuce
Summer squash
Green beans
Pumpkin Seeds
Leafy Green Vegetables
Oils: Linseed / Flaxseed Oil, Hemp Oil, Soya Bean Oil

So there is no reason why you can not get it through your diet. But which ever way you choose make sure you are getting these essential nutrients into your diet.

So the lack of omega 3 fatty acids can aid in causing some health issues. More than likely if you are having trouble sleeping it would probably not be attributed to just the lack of omega 3 fatty acids. There are so many reasons for lack of sleep, so you must address the symptoms to find the right cure.

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Sleep: How Much Is Needed and Effects of Not Getting Enough

Sleep is a very important and often overlooked aspect of maintaining overall health. When we look at health in general there are certainly many factors that come to mind as being more important to fix or improve before considering sleeping. Diet, exercise, stress, genetic and environmental factors tend to gain more attention than something as simple as the subject of sleep. However, relatively recent scientific studies have made some convincing concluding support for the fact that sleep quality and quantity is just as important if not more so than issues such as weight control, stress management and exercise.

The quality and quantity of sleep are critical to overall health. The amount of sleep needed is different for different ages and conditions. According to the MAYO Clinic, adults function best with between 7-9 hours of sleep per night … children between 9-10 hours, and babies and toddlers at about 14-15 hours. Conditions such as pregnancy also change the amount of sleep needed to ensure health. The quality of our sleep appears to be just as important as the amount of sleep we get. If we are unable to achieve progress through the sleep cycles through deep sleep, the result appears to be similar to not having enough sleep.

Studies indicate that not getting enough quality sleep can lead to significant health concerns. Similar to overexertion and constant stress, inadequate sleep can cause hormonal imbalances in the body creating an overload on the sympathetic nervous system. This overload taxes our adrenaline which then leads to a crash the following day with fatigue setting in. To compound things then we race for caffeine related help in the form of coffee, teas, sodas and most recently energy drinks designed to help us get through the day and in doing so spiking our already taxed adrenaline glands to respond once again. This becomes a vicious cycle ofadequate rest and artificial stimulants that over time and coupled with other lifestyle imbalances can contribute to weight gain, irritability, diabetes and heart conditions.

As with other health related subjects such as exercise and diet, sleep extremely makes a choice. This choice as with other choices has to be given thought as to the priority placed on it. Certain professions such as emergency health and aviation mandate limiting work schedules per week in order to better ensure a time for rest and sleep for the safety and production of those professionals and those they serve. Yet unfortunately is extremely up to us individually to choose to get enough quality sleep per night in order to maintain health and function. Similar to running a car at top throttle RPM's, sooner or later we face warning signs such as headaches and chronic fatigue that if left unaccounted for can lead to larger health issues down the road.

In society today it seems we have grown up with a mindset that there is just enough hours in the day to accomplish what we need to accomplish. Duel income working families, rising daycare populations and increasing academic demands have lead to a decrease in disposable or optional time left in the day for “life” for all ages. Moreover, generations have grown up in this hectic schedule of survival and the choice of time for rest or sleep has become incrementally replaced by a need to either work or be entertained. Consequently, we have seen a significant increase in health related conditions compared to that of 40 or 50 years ago. So slow down everyone! Your health and wellness … and life depend on it. Best Wishes.

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5 Tips to Wind Down Your Day and Get a Better Nights Sleep

Days at the office or home with the kids can be challenging. De-stressing and getting a good night's sleep are important in order to recharge for the next day. According to Mark Stibich, Ph.D., Sleeping is essential to function in everyday life and is a key component for concentration, memory, energy, muscular repair and cellular repair. Chronic lack of sleep increases the risk for developing obesity, diabetes, cardiovascular disease and infections. Sleeping can be tough for many people and with all of life's distractions, it's often hard to fall sleep or stay sleep. These tips to winding down your day may help you have a better night's rest.

1. Turn off TV's and computers approximately two hours before bedtime. The stimulation that comes from this type of electromagnetic stress can keep your brain ticking into the wee hours of the night causing you to become more stressed and even aggravated. Instead, leave that last email until you wake up in the morning and DVR your favorite show for the next day. Let your brain rest before you go to bed and you just might fall sleep faster and be able to stay sleep.

2. Indulge in some pampering. It's you time! Take an extra long, hot shower or bath. The warm water can help relax tired and achy muscles and calm your nerves. Add in some lavender bath soak or shower gel to further the relaxation process and set the scene with relaxing candles. Moisturize your skin after with the scented lotion of your choice. Give yourself a light massage as you apply the product. Not only do you deserve total relaxation but the calming atmosphere can help you fully unwind.

3. Breathe deeply. Engaging in deep breathing or meditation before bedtime can help lower your heart rate leading to a more relaxed state of mind. Let yourself further relax by committing to 5 to 10 minutes of breath work or light meditation. An easy breathing exercise can be performed by breathing in deeply to the count of 4, holding the breath for the count of four and slowly exhaling for the count of 4. This sequence can be done continuously for as long as you like. Consciously breathe out all of your mental or physical stress with each breath.

4. Read for relaxation. Try reading a book or magazine prior to bed. Reading can take the mind to a positive state similar to the unconscious mind, allowing both your body and mind to relax. Find a magazine and catch up on the current trends and tips or a book you've always thought about reading. This is also a great time to catch up on that book you have been meaning to get back to.

5. Time for tea. Try some relaxing hot tea to soothe you. The warmth of the beverage and the effects of a relaxing tea can help slow your system down and lull you to sleep. Stay away from caffeine and stick to caffeine free variations such as chamomile which also has a mild sedative effect.

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How to Understand And Learn From Your Dreams

Dreams can seem incredibly random, and the images and feelings they generate can range from amusement to fear to confusion. It's easy to forget at times that everything you experience in a dream comes from within you … all of that crazy stuff, started off in your very own subconscious mind!

Of course, the subconscious functions in a very different way to the conscious. Some of the things you see and experience in your dream can be a literal reflection of something that has happened, or that you are thinking about, and those are pretty easy to understand – particularly if you have worries on your mind, you might find it playing out across the cinema screen of your unconscious while your body rests. Typically this can be really helpful, if you wake up with a clearer understanding of how to resolve and unsticking a challenging situation, or just a new way of looking at an old problem. Other times it just wakes you feeling stressed and anxious, unable to escape your worries even in sleep.

Other dreams can be much harder to understand, when the images and themes appear unrelated to anything in your conscious life or thoughts. This is because our unconscious draws upon symbolic meanings – the messages are there, if we can learn to unlock them, but they are cloaked in curious pictures and symbols. Whilst everyone's subconscious thoughts are different, the exciting thing is that these representations are to an estimated cultural determined, and therefore it is possible to learn about and interpret your dreams.

Imagine what that could mean .. being able to understand and act upon the inaccessible knowledge locked in your own subconscious. To be able to direct your dreams, to take you the places that you want to go … whether to solve problems or simply to enjoy incredible adventures!

Many people find it frustrating, to wake feeling that they were on the brink of some great breakthrough or understanding that would bring them peace and understanding in their lives … but their own subconscious wisdom slips away with the dawn. Learning to remember and record your dreams is an important part of the process, and soon you will be able to tap into that potential source of understanding and knowledge, enabling you to live your waking life to the full. Our dreams, and the messages that they contain, are simply too important to ignore – you owe it to yourself to engage that powerful subconscious part of your awareness, to help you make decisions and achieve your goals.

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Get Better Sleep by Eliminating Ambient Light

Here is a Short Experiment For You to Check Out

There is more light in the room than we believe either with poor curtains, electronics chargers, or perhaps a small night light. The slightest amount of light exposure can get int he way of your body's melatonin production. By making it a routine to wear an eye mask while you sleep, you significantly prevent light from going into your eyes, helping your body to rest in the darkness.
Try this quick test before you go to sleep this evening to determine how much ambient light you have in your room, your sensitivity to light, and what you can do immediately to stop it from stifling your natural sleep cycle.

Here's What You Need

  • Alarm Clock
  • Eye Mask
  • Pencil or Pen
  • Something to write on to jot on

First things first: Set An Alarm
First, place your mask and your alarm clock next to you and then set your it at a minimum of 15 minutes. This ensures that you do not fall sleep through the experiment!

Step 1 – How Sensitive Are You to Light?

Turn off the lights, lay down on your bed, and close your eyes.
Give the eyes about a minute to recalibrate to the dark. Now pay attention to any light that gets into your eyes. I found that this is a good gauge to evaluate how sensitive you are to the light around you.

Step 2 – How Effective Is Your Sleep Mask

With your eyes remaining closed, now put on your mask.
What major differences you notice with your mask compared to when you do not have it on?
Do you notice any ambient light even while wearing your mask? If so then it's possible you'll need a mask that better fits the shape of your face.

Take notes of your answers. I would say write it down on your note pad but that will require you to not just open your eyes but also require you to flip on your lights so you are able to see what you are writing and that would have to restart the experiment. So for now, take notes and after you are finished with the experiment you can record everything on a writing pad.

Step 3 – Identifying the Main Sources of Ambient Light

Remove your eye mask and open your eyes. Now your eyes should be calibrated with dark. Stare up at the ceiling and look for any ambient light in the room. Light can come everywhere in your room but some of the more typical places to find light are by the windows or drafts underneath the door.
Again, take notes of areas in your room with the most light.

Step 4 – What Are Your Observations

Now turn on your lights and write down all of your observations. Here are a few questions to consider:

  • What is the largest source of ambient light in your room?
  • How sensitive are your eyes to this light?
  • How does covering your eyes help with the light sensitivity?
  • What are some other things you can do to immediately remove ambient light?

My Results

Through this experiment I noticed that my room had more ambient light than I thought. One thing especially was my laptop computer. I knew my Macbook gave out a continuous pulse of white light in sleep mode but I never noticed how brighter it looked in a dark room.

Also I never realized that while my laptop was charging there is a miniature beam of orange light that originated from the computer charger. A flaw beam of light goes not noticed during the day but is amplified by more than a hundred fold in the dark.
I found that the largest source of ambient light came from the street lights and my drapes were not able to properly blocking them out. They were not shut completely and the fabric was semi-transparent. I could literally see the light through my shutters.

What Should I Do Next? Some Suggestions

It is now time to take action. Run down your notes and begin with the quick fixes – the things that can be done immediately to get rid of the light in your room. Try turning off your night light of yours (if you own one) or pulling out your computer charger when it's not used. Changing your existing drapes for fuller and opaque ones may be pricey and difficult to physically replace; on the other hand, it is probably the most effective way of keeping out light. Wearing a good fitting eye mask will also stop unwanted light from going into your eyes. Seeing that they are affordable and can be purchased almost anywhere, it is an essential item to include to everyone's sleep regimen.

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Do You Want to Stop Snoring Practically Overnight?

Make no mistake, although snoring is completely natural – it is not entirely as harmless as you might think. Matter of fact, there are several reasons why you should want to stop snoring as quickly as possible.

The good news is: There are a few methods that actually could help you cure this problem.

First though, the question that you should ask yourself is this: Why do you actually snore, and what is it that makes it so hard to stop?

What is Snoring Really?

Let's face it – nobody really wants to snore. No one has ever 'decided' that they feel like snoring at night, it is something that just happens.

But what causes it?

It may surprise you to know this, but snoring is basically caused by obstructions in the air flow of your respiratory system while you sleep. The actual obstacles can be caused by a variety of factors, including weaknesses in the throat muscles, misaligned jaws, enlarged tonsils, or even relaxants such as alcohol and drugs.

In short, something is actually causing your breathing to be obstructed – and that certainly is not good.

Not only could snoring actually lead up to bigger problems, but you'll also find that others tend to deal with it badly. If you have a partner who sleeps with you, think how awful it must be for them to have to end loud noises coming from right beside them through the night.

Needless to say, this is one problem that you do not want to ignore, but what can you do about it?

How to Stop Snoring

If you've looked around for a way to be rid of your snoring, you'll probably have found that there are tons and tons of solutions out there. Unfortunately, if you've actually tried some of them you'll also have found that many are ineffective.

That being said, there are two in particular that have managed to produce some amazing results and have really and truly been known to help people stop snoring practically overnight! They are the:

– My Snoring Solution Mouthpiece. This mouthpiece is going to help control the position of your jaw by bracing it in place, and will help you regulate your breathing while you sleep. By controlling the airflow as you inhale and exhale, it does wonders for even the loudest snorers!

– Snoreless Pillow. Instead of bracing your jaw in place to regulate your breathing, the snoral pillow does so simply by helping position your head correctly as you slumber. It is certainly more comfortable, and looks to work just as well!

Either of these solutions could be your ticket to getting a good night's sleep by making your snoring a thing of the past.

So why not do yourself and your partner a favor and take the first step sooner rather than later. As you now know, snoring is an actual problem that you should take the effort to resolve before it gets out of hand and ends up being the cause of even greater issues!

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How Do You Cure Insomnia? Some Helpful Hints to Help You Overcome Lack of Sleep

Around 1 in 3 people suffer from insomnia during their lifetime. After the age of 60 this rises to 40-60% of the population. Also women are twice as likely to suffer from insomnia than men.

The inability to fall sleep can be linked to anxiety or stress. Another symptom is waking during the night or early hours of the morning and being unable to find ways of falling asleep, leaving the sufferer exhausted the next day.

So, how do you cure insomnia? Well the solution actually lies in your own hands; Try these simple suggestions and discover the refreshing experience of a good nights sleep.

  1. Cut down on the stimulants! Try keeping a food diary for a week or so and note down how many things you consume with stimulants such as tea, coffee or sugar. Also make a note the quality or lack of sleep that night, sometimes giving it a score between 1 and 10. Then reduce the amount of stimulant you take on by say 10-20% especially towards the end of the day and see how your sleep score improvements.
  2. Address the stress. If you know there is a source of stress in your life, actually getting a grip on the problem and sorting it out will help you to sleep better. Remember, unfinished things will tend to pop into your head, whereas things that have been completed can be more easily laid to rest. So tried to avoid starting something you can not finish by the end of the day, or break big projects down into smaller chunks so that they are more manageable for you. If the stressor is a person, consider some assertiveness training or coaching to enable you to handle them better.
  3. Alcohol – it promises so much and delivers so little. Avoid the temptation to drink alcohol in order to sleep, it simply does not work. In fact you are more likely to have a restless night and wake in need of the bathroom, plus you run the risk of feeling rotten in the morning.
  4. Learn some relaxation techniques and new ways to fall sleep. One of my favorites is to think of a very high number and beginning counting down in your mind. Add the word “sleep” in between each number and keep going. If you forget where you got to or get all the way down to 1 (doubful!) Then start again. With practice this technique will enable you to fall sleep within a couple of minutes.
  5. Reprocess your thought patterns. When you wake in the night, instead of thinking “Oh no, I'm awake again and that means I'll be wake all night” practice thinking “Oh good! I'm awake that means I can practice my relaxation techniques!”
  6. Cure for insomnia by staying active during the day. It sounds obvious, but the temptation to sleep during the day when you have had a lack of sleep or a bad night can simply reinforce the pattern. So if you feel drowsy during the day take yourself outside for 10 minutes, go for a stroll or play some lively music and move around.
  7. Develop a good close down routine. One of the secrets of getting babies and children to sleep through the night is to get them into a routine and it works just as well for adults. By gradually relaxing and preparing for the night you begin to send messages to your mind and body that the end of the day is coming and it will soon be time to rest. Overtime your expectations of what is to come will change so that rather than dreading a night of restlessness, you will be looking forward to a good relaxing nights sleep.

So is there a cure for insomnia? Try these hints and tips, learn new ways to fall sleep and then of course sleep well. Then if your friend asks, “how do you cure insomnia?” you will have the answer.

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Dream Symbols As Metaphors – How To Interpret And Use Dream Meanings

Dreams are often filled with dramatic and colorful scenarios and images, that appear to make little sense when taken at face value, particularly in conjunction with one another, or with the appropriate narrative of the dream. This is one of the curious things about remembering or counting dreams, in a dream journal or to another person – it makes so little sense, and we say things like 'and then for some reason I was at an airport instead of my old college' , and in the dream we had not questioned that at all …

What we need to understand to make use of the dream and learn from it is that the subconscious mind deals in symbols and metaphors, rather than literal representations and messages. The literal way of communicating our consciousness follows is shaped by language and other constraints, and effectively limits its potential for creativity and problem-solving. The subconscious works differently, but without the media layer of defined meanings.

So in order to benefit from these messages, we have to interpret the metaphors. It is essential that we do this in relation to our own lives and experiences, because this is what will be meaningful. A dream dictionary can suggest ranges of possible meanings and offer us possible interpretations of the chaotic images and scenes our dreaming mind offers up, but it is only by conscious reflection and integration with our rational thoughts and memories that it is likely to make sense. Above all, one must avoid the temptation to approach the matter too literally – think symbol and metaphor at all times.

Take for example suddenly finding yourself at the airport or the station, about to embark on a lengthy or complex journey. This could reflect a specific and literal bit of travel you need to undertake, that is occupying some of your mental RAM as you plan or maybe worry about it, but it could just as easily represent a more metaphorical journey – a voyage into the unknown, such as a new relationship, or a new job. A change that is taking you to new places within yourself, such as a significant learning experience or spiritual revelation – sometimes some aspect of your life that you have not even realized / acknowledged is going to create serious change and 'take you on a journey 'to somewhere new.

The thing is, only you can work out what this connection is – but using tools like a dream journal and a dream dictionary can help you to reflect on how your dreams are interpreting and presenting the issues that are challenging you. Unlocking the wisdom of your subconscious mind can solve many problems, and bring you greater contentment in all areas of your thoughts and intents.

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Dream Analysis Dictionary – How To Use One for Maximum Benefit

Dream analysis is important to anyone who wants to learn from their own subconscious mind, the deep and often inaccessible part of yourself that surfaces when you sleep. Understanding our dreams is the first step towards unlocking your hidden potential and creating the change you desire, so a good dream analysis dictionary is a good place to start.

It's important to remember however that dreams analysis dictionaries are guides. There is no 'Google Translate' plug-in for your mind, that will instantly provide a literal and exact meaning, from all the whirl of images and ideas your subconscious is capable of when you sleep! Instead you should think in terms of interpretation, rather than translation – it's about context and extrapolation, and relating the themes of your dream to issues in your own life. And dreams deal in symbols and archetypes, not literal representations – the meanings of which in any good dream analysis reference material will be reflected as multiple and complex, and certainly related to your conscious thoughts and preoccupations, as well as your unique set of ideas, values, experiences and associations.

Do not let this lack of direct translation put you off the fascinating project of trying to analyze your dreams, however! On the upside, the unique context in which it must be done means that you are the ideal person to undertake this journey. There are some fantastic tools available to guide you, as you venture into the wilderness of your subconscious, but no-one really knows the territory like you do. There is little point in paying an analyst or therapists to interpret things purely in their own terms, or in terms of statistical likelihood – a dream dictionary can present a range of potential meanings for a given symbol, and you will know when you read them which applies, because one above all others will resonate with what is going on for you right now. It may relate to a problem you are trying to resolve, or a decision you must make – if you know deep down that the answer is probably somewhere deep inside your heart and mind, understanding the meaning of dreams can help to unlock it.

Learning to remember and journal your dreams is the first stage, and this is a learnable skill that can be practiced and developed. It's important to use the time of first waking wisely, to record the triggers and main ideas of your dream, whether you do so on paper, or via a voice recording. You need to try and remain as close as possible to the dream-like state just before you awoke, so forget all thoughts of analysis and interpretation of dreams at this point, just record as much detail as possible, particularly anything that stands out as odd or incongruous.

Later in the day you can revisit your awakening notes in your dream journal, with your dream analysis dictionary on hand, and explore typical and archetypal meaningings of the symbols and themes that seem most significant. These are the ones most likely to be meaningful, and if you get into a habit of doing this review just before you go to sleep again, you will often find that as a result your dreams are richer and more vivid explorations of the same themes, or similar material but approached from a different angle (your subconscious is surprisingly good at reattempting delivery of an important message, using different approaches!)

As you develop your dream analysis skills your conscious and waking life will become richer in so many ways, allowing greater alignment between dreams and reality, and peace of mind that your best mind and self are working consistently to achieve contentment.

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Dreams of Chase and Pursuit

Dreams of chase or pursuit are a common theme that can recur in a number of different dream scenarios. Learning to understand your dreams can help you unlock and interpret the messages your subconscious mind is sending to you.

We are all familiar with the instinct to flee a threatening situation, and this forms part of your conscious waking responses to life's challenges. But even if you are fully alert and awake in the face of a threat, it is actually your pre-conscious, most primitive part of the brain that kicks in first, releasing the cortisol and adrenalin you need for your response. So dreams about running away and being chased are connected very deeply to your unconscious mind. The dream might involve being chased by a person, or an animal, that seems to represent a direct threat to you if you were to allow it catch up with you.

If this dream motif recurs for you, ask yourself whether you typically run away from challenges, if you tend to flee rather than fight. Can you identify the purser in your dream – this might reflect some of the issues in your life you are trying to avoid, such as a decision or commitment you are putting off. Remember that dreams deal in metaphors and symbols, do not look for a literal meaning in your pursuer, even if they are represented by an actual person you know. Your attacker could also represent an aspect of yourself that you are suppressing or avoiding, such as fear or envy – we often reflect aspects of ourselves we dislike onto external figures. It might also be worth reflecting on the distance and gap involved in the pursuit – if the dream recurs is this changing, could this suggest that the challenge is gaining ground on you, or perhaps you are drawing ahead to the point that the chaser is no longer a threat?

Think about regaining control of this dream if is copying and disturbing you: make a plan and commit to turn around and confront your purser next time, to try at least to identify them once and for all. You can not always make this happen (although lucid dreaming is a real possibility as you get deeper into understanding and relating to your dreams ).

If you are the one doing the chasing, it's often easier to interpret, as it typically represents an unfulfilled need or ambition in your life, something you are 'chasing' in your conscious life. But if it's not obvious you might need to examine your life more closely, to find out what it is you are secretly pursuing …

Our dreams can teach us such a lot, if we learn to be open to them and the messages that they bring us, from deep within our own minds.

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