How to Easily Get to Sleep

Let's face it, counting sheep does not often cut it when you want to easily get to sleep. You spend more time concentrating on the wooly creatures than you do falling to sleep. Here are some techniques that will help you to get sleep easily without resorting to pills and potions.

Give yourself some unwind time

Your mind does not have an on / off switch. It needs time to slow down. So if it's still buzzing when you decide to go off to bed, it just will not play ball.

It needs time to calm down.

Give yourself 30 to 60 minutes relax time before you go to bed. You'll find that you're rewarded with a much better night's sleep.

Get a routine

Your body is a creation of habit. Which means that it likes to do things at certain times.

Take a look at your daily routine and see how much of it really does fit a pattern.

Your sleep times should be just as ritualized. Sure, there can be some variation so you can stay up and watch that late movie every now and then.

But as a general option, keep your bed time roughly the same most nights.

Your body will then get used to the idea that at a certain time you're in bed and that soon soon after that you're in the land of dreams.

Cut out background noise if possible

Some noises you have control over, others are external and you can not do much – if anything – about them.

Any noises and buzzes from stuff around the house need addressing. It could simply be a matter of closing another door to give that extra distance from the noises in question.

External noises are less easy to deal with and you may have to settle for masking them with some extra noise of your own. This is easy to do if you sleep alone, a lot less easy if you share your room with a partner.

But if you – or both of you – can cope with some low level extra background noise that could be a good solution. Whale sounds, rainfall, ambient music, whatever works for you. You can even get pillows with built in speakers nowdays,

Go dark

Historically we slept in the dark, give or take some moonlight or twinling stars. There's so much light pollution nowdays that we need to counteract it.

Blackout curtains or curtain liners are inexpensive but they only work for external lights.

Chances are that you've got other lights in your bedroom – your alarm clock, the standby lights that glow, that kind of thing. Take the time to cover up these extra sources so that your bedroom is as close to pitch black as possible.

Use hypnosis

There are hypnosis downloads out there which will help you to drift off to sleep easily.

They have several advantages over other techniques – they're a one-off cost, they come with built in relaxation and someone else is doing the hard work of concentrating on what needs to be said, leaving you with just one task: easily getting to sleep.

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Pillow Fillings – Which One to Choose

The pillow you choose has a direct impact on the night's sleep you get – well, in a lot of cases anyway. So, how do you choose from the array of different pillow fillings, and what's the difference?

Choosing between feathers and down is the big decision that rages in the pillow fillings debate. These materials come from ducks and geese and down is considered a better material for longevity and also seen as softer than feather pillows. Mixtures of the two are also available.

Feather Pillows:
The feathers in pillows are good for comfort, but are still not seen to be as comfortable as down. These feathers come from ducks and geese, and contain quills that often end up heavier than the down pillows, which do not have these quills. Feathers are also flat in their shape, whereas down is thick and multi-dimensional and so holds shape better. Pillows do not tend to be filled with feathers only for the aforementioned reasons.

Down Pillows:
This is the material that is held below the feathers in ducks and geese. It is a soft and fluffy material that is multidimensional and is made up of small fibers that link together and keep heat in. Generally, down is found on the chests of birds and is seen as a long lasting and strong material and is up to 15 per cent of the bird's total weight. These pillows are also washable, the clusters of down also keep the material cool in summer as they turn the heat into moisture.

Siberian white geese have the best down in the world, however this is expensive as it is a labor intensive effort and the down has to be taken by hand. This down is from old geese from the northern climes of Russia and is harvested around three times a year. The reason they are hand harvested is because it allows them to hold the maximum amount of heat. However, although expensive you may never have to buy another pillow again, once the item is looked after. This is because of the high quality and the longevity of the material. When you take into consideration its comfort levels you also get an idea of ​​the value at hand.

A Mixture of Down and Feather Pillows:
Most pillows with natural fillings are made from a mixture of down and feathers. These two items come together to give you ultimate comfort, as well as breathability and longevity.

Holofibre and microfibre pillows are synthetic, man-made materials. These may not have the luxurious image that feathers and down have, but they still offer a great level of comfort. In addition, people who suffer from allergies will appreciate pillows with this sort of filling. If one of your limitations is budget, consider one of these fillings as their price is lower, but they still offer a good amount of support and they tend to retain their shape better than the natural fillings.

Choosing a pillow for your hotel is dependent on a number of things, but buying within your budget, and buying something that suits your guests the most is of utmost importance.

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The Best Known Sleep Aid That Isn’t a Pill

If you are like millions of people who suffer from more than the occasional lack of sleep, popping a sleeping pill may just seem like the best solution there is. Perhaps in the short-term; but, why submit to the dangers of habit-forming prescription drugs when there is a non-drug option that is even better and healthier. Recent research confirms that the best known sleep aid around is cognitive behavioral therapy (CBT). The problem is, not enough doctors seem to know how to apply CBT to the many chronic insomniacs.

Medical practitioners are more than equipped to provide care for mental health sufferers with anxiety disorders, depression, and obsessive compulsive behavior (OCD) but when it comes to adapting CBT to insomniacs they lack the corrective approach that formal training provides.

For doctors to apply cognitive behavioral therapy to sleep deprived patients they first need to streamline the technique to fit in with the unique problems associated with the disorder. This includes understanding how to manipulate two of the most basic processes that will improve sleep:

1. Learnt behaviors. Activities to avoid before bed are those that stimulate the brain to stay alert (coffee-drinking, smoking, performing work related activities in bed) and lying awake in bed coaxing yourself to fall sleep

2. Overthinking. Musings and worry that goes on before sleep

Why Cognitive Behavioral Therapy Works

Cognitive behavioral therapy has received numerous accolades in the science community as a non-drug treatment for mental illness. CBT is also clinically proven to help insomniacs sleep better.

CBT works by changing negative, destructive thinking patterns into more constructive, affirmation patterns that directly impacts behavior. The process works by adjusting your perception of a would-be problem that results in worrying less, relaxing more, and feeling more in control of your “world.”

The latest research examined the effectiveness of the treatment in 55 insomniacs with long term physical health problems. Participants were handed self-help instructional pamphlets on CBT for home application. Telephone support was also provided for patients when needed.

At the end of the research, people reported longer, more rested sleep durations and less reliance on medication. The results provided insights in which at-home CBT training is an effective alternative.

How Cognitive Behavioral Therapy Works

1. The first step in CBT is keeping a detailed sleep log. This includes times and activities performed just before bed and sleep-wake patterns over the course of a few weeks. Based on your log your therapist evaluates your bedtime routine and develops a plan for you.

2. Afterwards, your therapist will give guidelines on how to modify sub-conscious thoughts patterns to effect behavior change. Further instructions will be given on the times to go to bed, times not to, and specific times to arise to encourage a biological rhythm for peaceful rest.

The minute you begin a log you will realize how erratic your sleep habits are and will eagerly want to begin a CBT schedule to fix it.

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How To Sleep Better And Bounce Out Of Bed Each Morning

Knowing how to sleep better is very important, as not sleeping can cause all kinds of serious health problems. The sad truth is that there are many people who are not sleeping well at night, and also find that their concentration may be reduced, their mind minds fuzzy, and their body does not respond as well as usual. If all this is sounding familiar to you, it might be time to find out how you can sleep and be able to bounce out of bed in the morning.

Want to know how you can sleep better? Here are a few things that you can do:

  • Set a schedule – Your body is accredited to sleeping a certain number of hours, but failing to keep your body to a schedule is going to cause you to be tired due to the fact that you are pulling your body out of its routine. If you want to know how to sleep better, get accustomed to going to bed at the same time every night – as well as getting up at the same time every morning. Within a few weeks, your body will be used to it and you will be a whole lot less tired.
  • Go easy before bed – When you do active things in the evening, your body produces cortisol – the hormone that causes adrenaline to flood your body. This is also the result of stress, so it's important that you take the time to wind down in the evening. Do not do anything too active, and try not to bring stress back home with you. Just cool down, relax, and your body will go to sleep on its own.
  • Do not eat or drink a lot – If you eat food immediately before going to bed, your digestive system will have to spark up in order to process all of the foods that you ate. This means that your body will still be running even when you're trying to sleep, and this can cause you to toss and turn because your body is working.
  • Avoid light and sound – Most people who have problems with not sleeping enough at night will often find that they are woken up by even the slightest noise or light. If you want to prevent this and get a good night's sleep, try sleeping in a room that is completely dark. You can use a blindfold to help you sleep better, as it will block out all light. Also, you may want to consider playing white noise in the background, as that will help to block out all the background noise.
  • Sleep comfortably – The fact that you're not sleeping at night may have something to do with your position, and the way you sleep can have a large effect on how you sleep. Those who sleep on their stomachs usually sleep more deeply, but it can cause neck pain. Those who sleep on their sides are usually the most comfortable, although you may want to place a pillow between your knees if you're a man.
  • Get a new mattress – One of the best ways to be comfortable at night is to sleep on a new mattress, as it will be firm and completely smooth. Old mattresses tend to have dips in the middle, and they can be fairly uncomfortable. Upgrade your mattress for more comfort as you sleep!

These are very important things to do if you want to know how to sleep better, and you will find that doing them will help you to get out of bed in the morning fresh and ready for a new day!

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Heavy Cellphone Use Linked to Sleep Disorders Among Young People

In a research at the University of Gothenburg, Sweden, it revealed that heavy cellphone and computer use among young people leads to sleep deprivation.

Aside from sleep deprivation, the researchers also found out that excessive cellphone use can be linked to mental health problems and stress.

According to one of the researchers, Sara Thomee of Sahlgrenska Acamdemy at the above-said university, public health advice should potentially include information on the health use of such hand held devices.

Thomee together with her research team conducted four separate researchers. The studies aimed at investigate the correlation between computers and cell phones its impact on the health of young people.

During the study, the researchers wave questionnaires to 4,100 young people aging between 20 and 24. They also interviewed 32 heavy cell phone and computer users.

The researchers agreed that extreme use of cell phones and computers may be linked to sleep deprivation, stress and depressive symptoms. However, the researchers could not determine relationship. Therefore, it may be that people with depression or sleep disorders are simply more likely to communicate to other people using cell phones and computers.

Further results of the research will be published in Thomee's upcoming thesis since she and her research team is still looking at the effects both in quantitative and qualitative aspects and then followed up the volunteers a year after.

The researchers showed for an example, that heavy cell phone use is linked with an increase in sleeping difficulties in men while an increase in depressed symptoms was found in both men and women.

Thomee added that those who have an easy access to cell phones, and other hand held devices to be stressful are most likely to report mental symptoms.

Meanwhile, heavy use of computers without breaks also increase the risk of stress, sleeping disorders and depressive symptoms in women, while men tend to develop more sleeping disorders.

Regular use of computer late at night comes not only with sleep disorders, but as well as with stress and depressive symptoms in both genders, according to Thomee.

A combination of heavy use of cell phone and computer strengthened the link. Therefore, researchers believed that public health ads should advise young people on how to use properly use technology without risking health.

Proper use of technology includes taking rest breaks, taking time to recover after extensive use, and most importantly, putting limits on your availability, explained Thomee.

If only people would observe proper use of technology like cell phones, computers and other hand-held devices, sleep disorders could be avoided. People do not have to take any sleep aids to help them get sleep. Moreover, serious mental health problems and stress could be avoided as well, meaning a healthy lifestyle had just opened its door for you.

Nowadays, people are getting hooked to latest technology devices. Living a healthy lifestyle keeps people off from illness and diseases. Therefore, do not rely too much devices provided by today's modern technology.

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A Parent’s Guide to Sleepless Nights

Your children can be a helpful for you as a parent, throughout the day, and when bedtime comes there's usually a comfort of relief after their bedroom door is closed and all is quiet. Unless you are one of those parents who does not get the hour or two of relaxation before your own bedtime because your child suffers from insomnia. Does any of this sound familiar in your home? This unfortunately common occurrence can lead to your child being tired, irritable, unfocused and disruptive among other things during the day. It's highly likely that you, as the parent, are also experiencing some of these symptoms as well since you may have had to end the sleepless nights along with your child. Over time this can become overwhelming, but there are ways to remedy the situation.

There are many different reasons why sleep can elude your child, ranging from diet to erratic sleeping habits, to physical or mental health issues. It could be a short-term thing because your child has a test on Friday, or it could go deeper if, for example, you are going through a divorce. Your child could be wondering why Dad is never there to tuck him in and check for monsters under the bed anymore.

Start by trying to figure out what exactly is causing your child's sleepless nights. Before running to the doctor and putting your child on medication do a little investigation and use the process of elimination. Start out by asking yourself a few questions: Does your child have a high caffeine or sugar intake? Is there a set time and routine for when they go to bed? Are there any difficulties in the family like sickness or divorce? Maybe it's something that's actually good like an upcoming vacation. No doubt you remember how excited you got waiting for your birthday party, or on Christmas Day. Once you take a look at all the possibilities it's time to move on to the next step.

One of the easiest things you can do, though your child may not agree, is to cut down on how much caffeine and sugar your child has. If there is a substantial enough change from just cutting down their caffeine eye take completely eliminate it to see if there is a bigger response. When it comes to sugars you do not need to have cut out the sweet treats, just give them less and not too close to bedtime.

If you have your child on a low sugar, caffeine free diet and nothing seems to be changing it's time to move on to the next phase. Along with providing them with a healthy diet make sure they are getting a good amount of exercise and fresh air throughout the day so they'll be worn out at night. Then set a time for your child to go to bed and about a half hour before turn off the TV or video game and start them on their “getting ready for bed” routine. For some it's helpful to drink honey milk or an herbal tea to help relax them into sleep. Some things that can be helpful are reading them a story or turning on soothing music. If they're afraid of the dark give them a nightlight.

Hopefully one of the above mentioned methods will end your child's insomnia, but if after an extended period there is still an issue it would be a good idea to take your child to a doctor or a psychologist. There could be some kind of physical problem like asthma or some form of sleep apnea that has not been diagnosed. If it's not a physical condition, there could be a problem like ADHD or depression. Sleepless nights can be helped though like everything else in parenting, it can take time and problem solving for what is right for your individual child.

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Frequently Asked Questions About Anti Snoring Mouthpieces

From anti-snoring pillows up to anti-snoring rings, the market is filled with devices promising to eliminate snoring. And since snoring are caused by different factors (such as enlarged tonsils, and low and thick soft palate), these devices have different working principles. But even though this is the case, they are geared towards one common objective, and that is to make sure that the airway remains unobstructed. One of the most popular of these devices is an anti snoring mouthpiece.

What is an anti snoring mouthpiece? How does it work?

In a nutshell, this device looks like dentures that you would slip into your mouth. It works by pushing your lower jaw forward, thereby making it harder for you to snore. While some of these snoring devices come in different sizes, most manufacturers offer a one-size-fits-all device. It comes with a calibration feature to make sure that they are perfectly molded to fit your teeth.

Do these products work?

According to manufacturers, the success rate of their product falls somewhere between 80 to 90%. And based on feedback and ratings, many customer seem to agree with this number.

What are the advantages of getting yourself one of these devices?

First, because of its small size, this tool has great portability. You can take it anywhere even when you plan on taking a vacation. In addition to that, it can fit perfectly in any bag as if it's not there. Second, it is adjustable. With a reliable calibration feature, you can easily position this device the way your jaws are aligned for a snug fit. Third, this device offers an immediate remedy to your snoring problems. Anyone can buy one for himself and then use it immediately.

Do these products have limitations and disadvantages?

Although it offers an immediate remedy, this device is not the ultimate solution to snoring problems. As a matter of fact, snoring will still continue when you decide not to wear it. In addition, snores have different causes, so they will only go away if the cause of the problem is addressed properly (for instance, through surgical means). Also, as other users have pointed out, the product can be uncomfortable and unnatural to wear.

How much does one anti snoring mouthpiece cost?

The price depends on the manufacturer, but on the average, you can get them at less than $ 20. And if you know where to look, you can have one at a discounted rate. Online stores and e-commerce sites, for instance, offer different coupons and discount codes that you can redeem automatically at checkout. So you might want to shop online.

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How to Stop Snoring Naturally

There is no doubt that snoring can cause major inconvenience especially at night. So if you snore a lot and your partner often complains about it, it's time to take action. You can go for expensive surgical treatments to finally put an end to your problem, or you can rely on natural remedies to get rid of snoring altogether.

Why choose natural remedies? For one, they are a lot cheaper than the surgical treatments and commercial products available. Second, anyone can do them even without medical assistance. Third, because they are home remedies, they do not pose any threat to humans and the environment.

Here are some easy ways on how to stop snoring naturally.

1. Avoid excessive alcohol intake.
Normally, when we sleep, our muscles tend to be relaxed. But if you drink alcohol, the relaxation that your muscles feel is a lot more than the usual, causing snoring. Or sometimes, in worse cases, this will cause sleep apnea.

2. Lose excess fats.
Snoring is oftentimes associated with large people or those who are suffering from obesity. The reason behind this is that the throat and the breathing airway are clogged with excess fats. This clogging results to a narrow air passageway, which usually leads you to snore.

3. Stop smoking.
There are two things that smoking does to you in relation to snoring. First, it relaxes the muscles in your throat. Second, it causes congestion in your nasal cavity. The more you smoke, the narrower your passageway becomes and the louder your snores will be.

4. Sleep on your side, or use special kinds of pillows.
When you do not sleep in the right position, your airways get blocked. Experts suggest that you sleep on your side to clear out any obstruction in your throat. Also, you might want to get a special type of pillow that can give you the elevation that you need. These pillows vary in brands, but the most popular types include contoured and latex foam pillows.

5. Exercise regularly.
Having an effective exercise regimen will not only open up your airway, but you will also lose excess fats. In addition to those, exercising also results to a healthier and fitter body.

6. Be picky when it comes to what you eat at dinner.
Some food items such as dairy products tend to produce mucus, which clogs either your throat or nasal cavity. So as much as possible, do not eat a heavy meal during dinner.

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Insomnia Cures For Teenagers Who Can’t Sleep

Insomnia is a sleep disorder in which you have difficulty falling asleep or difficulty staying asleep through the night. When a teenager suffers from insomnia it can have a negative effect on their performance in school, their attitude and it can even lead to depression. After a full night in bed, those who suffer from insomnia are often plagued with restlessness and have trouble functioning throughout the day. If you are concerned that your teen may be having problems sleeping, they may need you to step in and help them to learn about, and use, the insomnia cures that are available.

If you are dealing with a teenager who may suffer from insomnia, it can be difficult as they are likely to feel exhausted, and experience mood swings and irritability. On average your teenager needs 8.5 to 9.5 hours sleep a night to wake up fully rested. However, if your teenager has trouble sleeping they can easily agitated and have trouble concentrating on their school work resulting in poor academic performance.

The biggest cause for insomnia is stress. If your teenager is overwhelmed with school worries, family problems, or a huge workload including extra-curricular activities and sports, they can develop difficulties falling or staying sleep at night. Other causes for insomnia could include high caffeine consumption, an irregular sleep schedule or a medication that might be affecting their ability to sleep soundly.

Take the time to talk with your teenager and help them identify the cause of their insomnia. Talking to your teen about any issues they have with their school work, sports teams or relationships with peers can help them to identify the root of their anxiety. Once identified, you can work with them to manage their stress and to put various insomnia cures in place.

Creating a peaceful environment to sleep in is one of the most important steps in helping your teenager to overcome insomnia. Light plays a huge factor in a person's ability to fall and stay sleep and the darker the room the better for sleep. If your teenager's room has too much light coming in from the hallway or the windows, it may be necessary to buy blinds or thicker curtains to block out the early morning light. Overly hard mattresses as well as scratchy and irritating linen and blankets can be uncomfortable and keep your teenager awake at night. Investing in a soft duvet as well as an adequate amount of pillows can help create a more pleasant setting for them to fall sleep in. In addition, the temperature of a room plays a key role in encouraging sleep. Try adjusting the temperature of the bedroom to see what conditions make for a more comfortable environment and beware of pesky drafts that sneak under doors or open windows that let in the summer heat.

Fortunately, there are also many natural remedies that can help your teenager cure their insomnia and regulate their sleep cycle. The herb valerian has a relaxing action that helps improve and deepen the sleep of users as well as relieve them of their anxiety. Another herbal remedy is the hormone melatonin which when taken as a supplement can help regulate and control one's sleep cycle. Changing their diet by cutting back on sweets as well as caffeine, especially late in the day, can lead to a better night sleep. Other natural remedies such as meditation and yoga are also very beneficial in helping cure insomnia. Many of these suggestions will be alien to most modern-day teens, and it will probably take some encouragement to get them to accept so called “old wives tales” and reasonable bedtimes, when they have waited years to be allowed to stay up late, and claim their independence.

Thanks to a long list of remedies and other insomnia cures, sleepless nights in teens are a very treatable problem. So talk to your teenager, help them to identify the cause of their insomnia, try the recommended cures and create a better sleep environment so that your teen can get back to a regular and healthy sleep cycle as soon as possible!

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How to Quiet Your Mind for Sleep

If you almost always seem to be going to bed but your mind is buzzing then it's high time to learn how to quiet your mind for sleep. As you've already discovered, your mind has not got an on / off switch. It takes time to slow down in much the same way as a supertanker needs lots of distance to slow or make a turn. Here are some tricks to help you to quieten your mind so that you can get a good night's sleep.

Give yourself an hour or so to unwind before you go to sleep

Slow down whatever you're doing as bed time approaches.

That means stepping away from the computer rather than having one last game of Call of Duty or checking what your friends have been up to on Facebook.

It also means turning off the television, especially if you have a habit of watching something like the news that makes your mind think too much.

And also those work projects – you will not produce your best quality work if you're sleep deprived.

A long soak in a bath can help as can listening to soothing music.

Whatever it takes to move your mind from fifth gear into something closer to neutral.

Try progressive muscle relaxation

You can get guided versions of this and they're often a good place to start but once you know the technique, it's dead easy to use even without these audio aids.

Lay down, ready for sleep.

Then working either head to toe or the other way round, address each part of your body in turn and ask it to go to sleep.

This sounds a bit weird at first but actually works nicely.

It does not matter if you do not know all the different names for the parts of your body, just get a sense of the area you're addressing.

And do not be afraid to get into quite small detail – relaxing your scalp, followed by your forehead, then your eyebrows, eyes, nose, mouth and lips, etc.

Spend as long as necessary on each body part and before you leave that part just give it the suggestion that it will go deeper into sleep as each next part relaxes and goes to sleep.

Just go with the flow on this and be prepared to have fallen sleep well before you reach the other end of your body!

Stop obsessing about falling asleep

When our mind is too busy, most of us start thinking thoughts about how we can not get to sleep. Which reinforces all the thoughts going through our noisy mind and makes the matter worse.

So when you find your mind obsessing about how you can not get to sleep, distract it.

Let the thoughts that are stopping you having a quiet mind just pass through rather than trying to trap them and hold onto them as though they're the most important thoughts you've had all day.

Using a relaxation MP3 or a meditation technique will help you shift the focus of your mind away from these distracting thoughts and onto letting your mind go quiet so that you can drift off to sleep naturally.

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Dealing With Chronic Insomnia In Your Later Years

Calling all veteran insomniacs!

Do you dread going to bed?

Are you tired of existing on less than a full night's rest?

Would it help to know you are in a tired majority?

The deprivation caused by chronic insomnia can be more destructive than you may realize. Current studies have demonstrated how prolonged insomnia rapidly wears down both your mind and body. Fortunately, this ailment, which affects over half of all adults, is treatable. While no universal cure exists, there are various guidelines which can help you to effectively address this othersome condition.

When you have insomnia, it can be seem unbelievable when you think back to times when you treated sleep like an optional extra. It had seemed so easy to give up a good night's sleep at the time, and so different from your current longing for a few hours of much needed sleep. When it comes to lack of sleep, children, teens and young adults tend to compensate better and recover more quickly than older adults. The unfortunate reality is that your ability to sleep soundly diminishes with age. This is especially true among women. The reasons for this decline stem from a variety of different factors.

Stress tops the list as the number one slumber thief. Chronic pain, medication, sleep apnea, depression, boredom and hormonal imbalances also provoke insomnia. Other culprits include vitamin and mineral deficiencies, temperature, light and noise variances. Lastly, lifestyle behaviors involving alcohol, caffeine and nicotine, significantly hamper your ability to sleep.

Chronic insomnia is not a fatal diagnosis, although you probably feel like it is, on a bad day. But left untreated, this condition can accelerate other debilitating maladies in your later years, by weakening your body's ability to fight back. Case studies also show that those who sleep less develop a greater appetite which can lead to weight gain. The good news is that there are plenty of efficient and practical measures to treat insomnia.

Start with the basics and check out your bedding. A cheap or worn out mattress and pillow can interfere with your sleep. Replacing these items may be all that is required. Noise and lighting issues are also easy to remedy. If noise is a problem, you may opt for a “white noise” machine which cancels out unwelcome sounds. For those with overactive minds … deep breathing, meditation and prayer have a fundamental calming effect.

A nutritious, well-balanced diet is also important for achieving adequate rest. Let's face it, life is hectic. Do you find yourself succumbing to the temptation of fast food, coffee and energy drinks to get by? The ingredients in these items alone will wreak havoc on your ability to sleep. One viable option is to substitute healthier alternatives like fruit and vegetable snacks, tea and also quality power bars or drinks. Alcohol and nicotine readily contribute to insomnia, especially when used prior to bed. It's also wise to avoid eating or drinking within two hours of sleeping. Digesting food requires an intense amount of energy and a full bladder will not care when it wakes you up.

Experts recommend getting moderate exercise, especially outdoors to obtain the Vitamin D benefits of sunlight. Try taking a stroll after dinner, parking further away from a destination or using the stairs instead of an elevator are simple ways to get moving. Setting a consistent bedtime routine is also conducive to sleeping well. Instead of watching the news, read a good book in a dimly lit room. Additionally, if you do not fall sleep within 30 minutes, get up and read or listen to music until sleepy then try again.

Since we spend nearly a third of our lives in bed, should not we put a premium on getting the best sleep we possibly can? This is especially true as we get older. Chronic insomnia not only affects your nights, it also follows you around in the daytime, as you agree with tiredness, and wonder if you will ever get some sleep. Maybe you have heard of many of these methods and cures, but not put them into practice ??? Use them to get to know your body and what it needs to sleep well. It will no doubt require some changes, but once you provide your mind and body with all it needs you will reap the rewards of many nights of good sleep.

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Lack Of Sleep During Menopause – What You Can Do About It

Among the life-changing events you will experience as a woman, menopause, and all the ups and downs that come with it, can be one of the most dramatic. Much like puberty, changes in your hormones can wreak havoc on everything in your body, including your ability to sleep through the night. This insomnia can seem insurmountable, but with a little knowledge, you may be able to overcome your lack of sleep.

You may be one of the many women who report that they find menopause to be a challenging time in their life It marks the end of youth and your ability to create life. The process can not be controlled or put off, and some medical conditions can even cause it to start early. If you experience insomnia during this time, it can make coping with the many symptoms of menopause more difficult.

Understanding menopause is the first step towards defeating insomnia. Your body is decreasing the amount of estrogen and progesterone. These hormones regulate a number of bodily functions, including sleep and stress response. You will experience hot flashes, which is a sudden increase in adrenaline, at all times of day and night. It can become harder for you to manage your stress, mood swings and discomfort under your ability to get to sleep and maintain it.

What you take into your body has a major effect on how well you sleep. While going through menopause, reducing or avoiding caffeine, alcohol, nicotine and any other stimulants is strongly recommended. Some minerals, such as magnesium become harder to process during this time of life, and increasing them in your diet can lead to a better nights rest. Because weight gain is a common occurrence, watching your diet and keeping fit will help prevent further sleep depriving health issues such as sleep apnea.

As silly as it sees, sometimes your lack of sleep can be caused by environmental factors to which you've become more sensitive to with the changes in your body. Changing sheets, bedclothes, pillowcases and underclothes on a regular basis can make sleeping that much easier. Picking the right kind of material also helps. Synthetics like nylon can be itchy and hot at night. Cotton and silk are your best bet for a comfortable bed.

In the modern world, there seems to be a pill for everything. Sometimes they do not work and sometimes the side effects are worse than the ailment. When dealing with menopause and insomnia, avoiding most sleep aids is a good idea because they are not intended for long term use. Warm teas, such as peppermint and chamomile are excellent for relaxing. Often sleep therapists recommend thinking about calm, soothing things, like walking down a road or even that old stereotype of counting sheep, to help relax back into sleep. Yoga and exercise can both be good for helping use up extra energy and make your body struggle less with the aches and pains of everyday life. Alternative remedies like acupuncture and shiatsu are always a possibility, though you should keep in mind that they do not work for everyone.

When you start having symptoms of menopause, including lack of sleep, do not let it get the better of you! Go to your doctor, discuss your options, and try to remember that it does pass. If you're not comfortable seeing a doctor, talk with another woman who has already been through it and see what worked for them. Sleep is too important to miss out on!

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Your New Mattress Delivery Day: Be Ready

After putting it off for months, my husband and I finally bought a new mattress and box spring. They are being made by a local factory and will be delivered tomorrow. Before these items are delivered there were some things we needed to do. Our experience may help you. Delivering a mattress and box spring sounds simple, and it usually is, but things can go wrong. This checklist will make your delivery go right.

1. Have the receipt handy. The truck driver is not the salesperson and may ask for proof of payment before the crew hauls in your new mattress and box spring. Keep this receipt in a safe place. We keep our receipts in an accordion file above the kitchen desk.

2. Figure out the best entry. At our house, the delivery crew may enter through the garage or the front door. The garage entry has no steps, so carrying would be easier. The front door entry leads straight up the stairs, so it is a shorter walk. We opted for front door delivery.

3. Clear the traffic pattern. Any chairs, bedside tables, and chests of drawers should be moved to ensure a clear traffic pattern and make it easier for the delivery crew to get the mattress and box spring through the bedroom door.

4. Vacuum under the bed. This is your chance to clear out dust balls and the baseboard behind your bed. We have hardwood floors and I dusted under the bed with a Swiffer mop. While you are dusting, inspect the bed, baseboard, and bedroom sockets for bed bugs.

5. Have a cover for your mattress and box spring. Cornell University, in a website article, “Preventing a Bed Bug Infestation,” recommends mattress and box spring encasements – covers that “cover the entire mattress, as if it were bagged.” Plastic encases can be hard to get on and may rip in the process. If you get some rips, cover them with tape. Cornell recommends cloth encasements because they do not tear and do not have folds around the zippers, where bugs could hide.

6. Monitor the installation. You want to make sure the mattress and box spring fit your bed. This sounds obvious, but if you have an antique bed, as we do, the fit may no be quite right. You may help the delivery crew by removing any items, such as lamps, that are in the way.

7. Return packing materials. If you mattress and box spring come in giant plastic bags or boxes, as the delivery crew to take these packing materials with them. This results you from overloading your trash cans and recycling bin.

8. Sign for delivery. The delivery crew has to prove your mattress and box spring were delivered as promised, so make sure you sign the delivery document. Thank the delivery crew members for their work.

Copyright 2012 by Harriet Hodgson

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Students, Is Insomnia Affecting Your Grades? Discover How To Sleep Better.

For a student, poor sleeping habits can be devastating, as they make it difficult for you to concentrate in class and even more difficult to study after class. Once you start tossing and turning, you have no doubt wondered about how to sleep better, but as more time passes, it becomes even more difficult. You might even have found it almost impossible to turn your brain off once you reach this point and every day gets even worse. If you think that this describes your night time routine, keep reading. This is a sign of insomnia but, luckily, there are ways that you can turn things around in a hurry.

The Symptoms

Perhaps the most important thing to consider are the symptoms you are currently experiencing. Insomnia in college students is very common and it usually includes over 30 minutes of tossing and turning before you can even begin trying to sleep. Insomnia might also be present if you wake up in the middle of the night and can not get back to sleep. No matter what your symptoms might include, it is time for you to start taking the proper steps towards fixing the issue immediately.

The Dangers of Sleeping Pills

One thing to avoid is sleeping pills, since they can cause more problems than they solve. Insomnia and college students commonly go together, but too many of these people attempted to solve the problem with pills. Once you start taking these pills to sleep, it becomes almost impossible to get away from them, which can lead to addiction. Without you want to have even more problems sleeping in the future, avoid these pills at all costs. Sleeping pills can also have side effects that make your day even worse. For example, they make you groggy in the morning, which could make it difficult to concentrate. Overall, sleeping pills cause more problems than they solve.

Train Your Brain

If you really want to learn how to sleep better, it begins by understanding how your brain works. By making a few simple changes to the way you live, you can alter your sleep patterns in a positive manner. Your body has an innate way in which it puts you to sleep. When you are having trouble getting to sleep, it means that this innate ability has been compromised in some way and it is usually your own doing. All you have to do is put your body back on track in order to regain your ability to sleep naturally. Turning your brain off is important because the more you think about the lack of sleep you are experiencing, the harder it is to get to sleep.

Natural Sleep

To learn how to sleep better, you will need to train yourself to get back to your natural state. Luckily, this is easy to accomplish once you have the necessary information. College students and sleep seem to avoid one another, but it is important to realize that you need sleep to reach your full potential. By keeping consistent sleeping patterns, you can improve your grades and have yourself studying and learning at optimal rates. Insomnia in college students is a major problem because it can affect a person's future, so finding a natural cure is of the utmost importance for full recovery from insomnia.

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General Information About Snoring

Lots of people are searching for snoring solutions, but it is essential to learn about this condition first. This condition jeopardizes sleeping. Inadequate sleep caused by snoring results in drowsiness and fatigue throughout the day. Sleep disorders during the night because of sleep apnea and snoring may lead to other health issues. Before it becomes more serious, consult a physician about your snoring problem.

Why are you snoring?

There are many aspects that result in snoring, but this problem is generally as a result of weak sinus or throat tissue that is given to vibrations during respiration. The vibration of the tissue is the thing that we notice when someone is snoring, and it takes place when air can not move through your mouth and nose appropriately while sleeping. This thin air way affects smooth respiration. Factors that lead to the narrowing of the air way are sleep posture, tissue abnormalities, medications, alcohol take, weight, sinus problems, and age.

Coping with Someone Who Snores

First thing you must do if your your snores is to speak to them about this. Contemplate setting a consultation with your Doctor to give you expert advice. If snoring is a continuous problem, you may agree to sleep in a different bedroom, even though; this might hinder your relationship. Discuss your choices. Do not resent your wife or husband for snoring loudly.

Figuring out the main cause

There are a variety of solutions, from life style change to wearing a snoring mouthpiece. Bear in mind that with so many publicized treatments on the market, most of them will not be right for you. The first step to the appropriate remedy is to figure out the cause. For example, if you snore with your mouth closed down, the condition most likely lies on your tongue. In case your mouth is opened, the issue is possibly in the throat. In any case, it's important to look for a physician's help.

Improving Lifestyle

Being obese is certainly one reason. The narrowing of your throat or nasal pathways can be caused by fatty tissue. Slimming down through healthy diet and workout is important in solving the issue.

Improper habits like cigarette smoking and drinking alcoholic drinks may aggravate the problem. Smoking damages the respiratory lining and cause irregularities in the tissues. Alcoholic beverages, on the other hand, calms the throat muscle tissues, that will obstructive proper respiration while sleeping.

Having sinus problems or colds may also result in short-term snoring because of nasal congestion. These types of conditions may be treatable with ideal over the counter medicines like decongestants.

Treatment Options

There are jaw, throat, and tongue workout routines that can help minimize snoring. These methods may help, but not entirely effective. In that case, you need to see an ENT specialist or an otolaryngologist. The quick remedy that your otolaryngologist would certainly suggest is a snoring mouthpiece. There are chin straps and oral devices that help avoid the issue. The final option is usually to have a surgical treatment to expand the airways. Widening the air way can be done through thermal ablation palatoplasty, adenoidectomy, or tonsillectomy. One surgery requires the putting of implants in to the soft palate or uvula making it firm. An alternate way to carry out surgical treatment is by using laser.

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