The Necessity of Sleep

Sleep is one of the most investigated subjects in neuroscience and psychology but it is also the least understood in terms of mechanism and functions. However, it is clear that sleep is an important biological need of complex organizations. There seems to be a correlation between brain complexity and the hours needed for sleep.

Among vertebrates, mammals have the longest hours of sleep. The number of hours tend to drop as the organism becomes much simpler. For instance, most fish species hardly need to sleep. They only need to sleep one hemisphere of their brain at a time. This is especially true for sharks which do not have swim bladders. Here, they need to swim all the time in order to avoid sinking at the bottom of the sea.

On the other hand, humans have complex brains that require an average of eight hours of full sleep. This means that both hemispheres of the brain must be rested and temporarily isolated from environmental stimuli. However, mere rest and isolation from stimuli are insufficient. A complete sleep must also have dream component. A dreamless sleep or a coma-like sleep does not have the same rejuvenating effect as a sleep with dream component. Dreaming occurs during the rapid eye movement (REM) cycle.

Patients who suffer from insomnia and induced sleep deprivation typically experience a wide range of psychological and physiological problems. These include hallucinations, irritability, hypertension, loss of focus, heart disease and weakened immune system. Prolonged sleep deprivation such as in the case of chronic insomnia can lead to death. Sleeping pills do not help in the long run. They may actually worsen the situation.

Complete sleep apparently has the function of allowing the brain synapses to organize and consolidate memories and new learning. It also helps in removing garbage information, thereby preventing information overload. People who are deprived of sleep have slower learning ability. They also tend to be less socially adaptable.

Based on research, sleep also has a critical role in maintaining hormonal balance, regulating temperature and maintaining normal heart rate. People who do not have sufficient sleep have the tendency to have abnormal metabolic functions because of hormonal imbalance.

Some of the hormones that are closely associated with the sleep-wake cycle are melatonin, cortisol, and thyroid stimulating hormone (TSH). Melatonin directly regulates sleep. Cortisol is a stress hormone which is primarily responsible for increasing blood sugar level. It also aid in metabolizing fat, protein and carbohydrates. TSH is responsible for stimulating the thyroid gland to produce thyroxine (T4), and then triiodothyronine (T3) which is crucial in metabolic processes in almost every tissue in the body. Sleep also has direct role in normal growth. The normal production of prolactin and growth hormone is critically determined by normal sleep.

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Learning to Sleep With a CPAP

Times have changed from listening to grandpa snoring, during his evening nap in the room next door, over the loud take fan. We used to block out the sound by turning up our TV or just moving to another room, farthest away. As kids we never understood why he was doing that other than “sawing logs” as grandmother would say. Little did we know at the time, he was suffering from a medical condition called Obstructive Sleep Apnea (OSA). OSA is an obstruction to the airway that restricts air to flow properly. Studies have shown that obstructive sleep apnea can be treated with one type of device called, Continuous Positive Airway Pressure Machine (CPAP). Using this machine can be a challenge to sleep with it. Learning to use a CPAP is a new change to your current sleeping lifestyle.

Learning to sleep with a CPAP may be a challenge for some people. Look at it this way, if you have to wear glasses during the day, think back to when you were first prescribed the glasses. It took some time to get used to the glasses but once you did it made everyday living to seem a lot better. Learning to sleep with a CPAP will be the same way. It is a new change to your sleeping habits and will cause you to have to make some pillow arrangements also. Time will slowly pass during the initial stage of getting used to the CPAP machine. You will find yourself trying to count sheep once more in your lifetime. You will try to make excuses to why you can not use the CPAP machine and you will also try and find excuses from others. What you probably have not realized yet is that there is a breakthrough and that magical feeling of being in your 20's again is just around the corner.

Taking the important steps in learning to sleep with your CPAP will have a great impact on your days to come. There are many ways to overcome the agony of fighting sleep with a CPAP machine, you just have to find that comfort zone and enjoy those dreams that will begin to catch up with you. Before you know it you will be up and energized for the day ahead and will never think twice about taking that short nap that always seems to make the day even worse. The following will provide many tips to becoming that new you.

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Three Things You Can Do to Sleep Better

Sleep is one of the most critical components when it comes to the overall health of the human body. Our bodies grow and heal while we are sleeping. Proper sleep is needed to maintain a strong immune system. A person can eat an extremely healthy diet and exercise every day, but if they are not getting enough sleep, there is no way they can be completely healthy. However, insomnia is an epidemic. Many people have difficulty sleeping. So what are some ways that a person can sleep better?

1. Exercise

It stands to reason that the more physical activity that you do during the day, the more tired you will be at night when it is time to go to bed. If you run at least five miles or do some other activity that gets your heart pumping, there is a very good chance you will fall sleep faster than you would with no exercise at all. After your workout, you will most likely be hungry. However, be careful what you eat before bed. Eating will cause your metabolism to speed up, making it harder for you to go to sleep. The common rule of thumb is to not eat anything at least two hours before you go to bed.

2. Yoga

There are many health benefits to yoga. One of the benefits that is commonly overlooked is the ability yoga has to calm a person down and allow them to enter a peaceful state of mind. This can be an invaluable tool for people who are experiencing problems sleeping. There are numerous videos online that can teach you the proper yoga techniques to get your brain and body prepared for sleep. Alternately, you can go to a yoga class in your area and tell the instructor that you are having problems sleeping. The instructor can then give you tips on what you need to do. People have been using yoga to help them sleep for literally thousands of years, so there is a good chance it can work for you.

3. Eliminate the technology from your bedroom

Most bedrooms nowdays are cluttered with televisions, clock radios, computers and other electronic devices. While these devices make our lives easier, they can also ravage our sleep cycle. This is due to electronics emit electromagnetic fields (EMFs). These EMFs are harmful to the body, causing an assortment of problems. Headaches are one of the most common symptoms. Not only is it important to remove the electronics from your bedroom, but if you have electronics behind the wall where your headboard is located, those should be removed as well. A clock radio should be replaced with a quartz clock. Also, do not sleep with your cell phone close to your head.

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Understand the Difference Between the 3 Major Types of CPAP Machines for Treating Sleep Apnea

When getting to grips with your obstructive sleep apnea treatment using CPAP, often. there are literal scores of machines from which you may choose. Luckily, the most difficult decision is reached by your doctor and provided inside your prescription. It is beneficial to know what your doctor has selected for you and why. Start by checking your prescription and take a look at the explanations of every type below:

CPAP. First the acronym: CPAP is short for Continuous Positive Airway Pressure. In your basic CPAP machine, air flows at a continuous and constant pressure while it is operational. These are the original main machines for the treatment of apnea and continue to be the most given by doctors, possibly because of their simplicity and proven track record. These types of CPAP machines stand out from the others as the pressure setting is held constant. The other machines have pressure settings that fluctuate within a range prescribed from your doctor. As a consequence, CPAP type machines are simple, reliable, and predictable in their effectiveness. However, at higher pressures the constant pressure could be overwhelming while you exhale.

Auto CPAP. These machines are capable of adjusting pressure delivery 'on the fly', with each and every breath. APAP machines are near and dear to me as I am currently using one. Your doctor programs the device making use of a pressure range and then the machine 'floats' through that range continuously during the time you sleep. I originally had a CPAP machine – where pressure is at a constant set value – and did not really notice any difficulties with it. So, I had become skeptical and thought the APAP was somewhat gimmicky when my doctor suggested it. However, I've been impressed with its performance and utility since I started utilizing it – the variable pressure helps me sleep better by getting me through apnea 'rough patches'. The data output on my unit tells me my average pressure for the previous night, week, and month so I could determine if my pressure setting remains valid.

Often I've had the opportunity to use this feedback to self-diagnose problems say for example a poor night's sleep, a leaky mask, or when I've been delaying cleaning the mask and unit (mask fit gets poor when regular cleaning does not ' t happen – I know … I could just hear my doctor rolling his eyes!). I am currently using a PR System One REMStar 60 Series Auto CPAP Machine along with a heated humidifier. This machine is very popular today because it can be used as an APAP as well as a more traditional CPAP. Your prescription may also make reference to this kind of machine as APAP, Auto (self-adjusting) Positive Airway Pressure, AutoPAP, AutoSet, and Auto Adjusting CPAP.

BiPAP. Also identified as VPAP or BiLevel machines, these vary from CPAP and APAP machines for the reason that they've got a higher pressure setting on the inhale and then a lower pressure setting on the exhale. This variation of a CPAP is typically prescribed as a non-invasive ventilator device and is usually meant to treat more difficult sleep-disordered breathing. These units – also known as BiPAP SV, BiPAP ST, and BiPAP AVAPS – have more detailed algorithms for responding to patient breathing patterns. Your doctor may have you try a BiPAP When response to CPAP and APAP was not very successful.

When you get your prescription you're going to now be mindful of just what it is that they are recommending. Give the prescribed machine a go, but just be aware and empowered understanding that other possibilities are available for you should have trouble acclimating to sleep apnea treatment.

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Top Three Reasons Why You May Not Be Able to Sleep

Getting a sufficient amount of sleep seems to be harder and harder to come by as we grow older. With work deadlines looming, relationships forming and fading, kids, jobs, decisions and a multitude of other responsibilities, we often put sleep at the bottom of our to-do list. However, doctors everywhere warn that a lack of sleep can not only be detrimental to your next few days at the office, it can be very harmful for you and your health.

Recent studies have shown links between insufficiency sleep and obesity, diabetes, infection, and cancer. The good news is this risk factor can be taken out of the equation once and for all by getting that much needed rest. There are three main causes for general insomnia and isolated bouts of restlessness. These are anxiety, stimulants, and poor sleep hygiene.

The first, anxiety, accounts for most cases of restlessness. If you get into bed and immediately find yourself pondering the days stressful events, or that argument you just had, it can be difficult to refocus your mind to something more calming. This lack of ability to turn off your mind is something you have no control over while you are laying in bed. You may not realize it but you are drifting in and out of a very light sleep state and your mind is only going to be mulling over whatever is stressing you. When you feel this is happening, get out of bed and walk to another room in the house. This is immediately refreshing your mind enough to cope with the problem before going to bed. Try coming up with at least one solution, however minor, before returning to bed.

The second cause of insomnia is stimulation. Vigorous exercise, caffeine, alcohol and nicotine can all cause a person to sleep poorly. Refrain from drinking caffeinated beverages at least 8 hours before bed, try not to exercise at least 2 hours before bed and avoid alcohol and nicotine immediately before bed. Alcohol may make you sleepy but it leads to very poor sleep that the body does not benefit from. Nicotine is a powerful stimulant. If you must smoke, do not smoke at night.

The third, yet certainly not the least common, cause of insomnia is poor sleep hygiene. Sleep hygiene is a combination of habits proven to help an individual get a better night's sleep. The most important habit is having a sleep schedule. Go to bed around the same time each night and get up the next morning around the same time every day. Make your bedroom as dark and cool as you can and avoid harsh artificial light at night. Getting plenty of natural light during the day and little light at night helps regulate melatonin production and melatonin is the chemical produced in your brain that helps you to sleep.

Anxiety, stimulants and poor sleep hygiene are the three most common causes for insomnia and restlessness. Take careful note of your own habits and diagnose the cause for your own lack of sleep. Consult a doctor if the problem does not seem to fit with another of the above categories.

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How A ChiliPad Mattress Pad Can Improve The Quality Of Your Sleep

There are basic requirements that all humans need, in order to end. Usually, individuals describe food, rest, and shelter as a person's three most fundamental requirements. Sleep is important. Sleep is when bodies revitalize, recover, and recuperate. Anyone, who has not had rest, will tell you that sleep is excellent and required.

If sleep is so vital, and the human body requires it for continued function, then why do so many people have trouble sleeping? Why do so many people experience such a low quality of sleep? There are many answers to these questions, because there are numerous reasons why people have trouble sleeping. Because every person is different, every person has an individual reason for why they do or do not suffer from a sub-par quality of sleep.

Methods for Improving the Quality of Your Sleep

Every person, who suffers from an inability to sleep or the inability to get quality sleep, is looking for a method for improving the quality of their sleep and achieving a more restful and rejuvenating slumber. Numerous techniques have been tried and suggested. There are recommendations such as: counting sheep, black out curtains, abstaining from stimulants, exercise, soothing music or sounds, meditation, better pillows, better mattresses, drugs and pharmaceutical sleep-aids, and more.

Some methods for improving the quality of sleep work better than others. Two methods, however, have in recent times come to the forefront. Drug induced (or pharmaceutically aided) sleep and sleep temperature regulation have become two well accepted methods for improving the quality of sleep.

Sleep with the Assistance of Drugs

There are numerous medicines available readily available that will permit an individual to sleep for a specified time frame. Lots of people feel that their prescription sleep medication is needed to help them sleep, and they might be right. These people, however, are prepared to live with various other side effects and a poor quality of sleep simply to get more rest than they would without the medicines. Medicine induced rest is not always quality sleep, and oftentimes people, who medicate to sleep, wake up groggy and ornery.

Temperature Regulation Yields Excellent Results

A growing number of people are learning that, if they have the ability to regulate their body temperature throughout the night that they have the ability to sleep even more deeply, soundly, and for a longer time period. Temperature level regulated bed mattress, pillows, sheets, and comforters have become a blessing to many individuals suffering from insomnia and reduced quality rest. Every person has to find the perfect temperature that makes the most of the quality of their rest and cling to it.

For couples the only problem with temperature regulating mattresses is that it is not common for both partners to be comfortable at the same temperature. While one partner sleeps soundly, the other is miserable & hellip; and vice versa. Fortunately, ChiliPad mattresses allow for individualized temperature regulation for both partners. Because ChiliPad mattresses offer individualized temperature regulation settings, one partner can improve their quality of sleep at a warmer temperature, for example, while the other partner improves the quality of their sleep at a cooler temperature.

Regulating body temperature through the use of ChiliPad temperature regulating mattresses has proved to be the main contributor to improving the quality of sleep for many people, who suffer from insomnia or low quality sleep.

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What Is Obstructive Sleep Apnea (OSA)?

Sleep apnea is a sleep disorder that has come to the forefront in the last twenty years. Everybody experiences a mild form at some point in their life, such as when they have a respiratory infection or some other type of temporary breathing problem. However I'll only be discussing the person with chronic type in this article. I'm surprised at how many people have been diagnosed with it, just in my family. My father was diagnosed with it, I had an aunt that was diagnosed with it, and I think my wife may have the condition (she is scheduled for a sleep study shortly).

The strange thing is that as many people that are diagnosed with it, there are more people that do not even know they have it. Since it is a condition that only presents active symptoms when a person is asleep, a person may never know they have it without someone else witnesses the symptoms. The only way a person themselves may realize that they suffer from it is if they complain to their physician about being constantly tired and the physician confirm the diagnosis with a sleep study.

There are actually three different types of sleep apnea, which most people do not realize. This article will deal with the most commonly diagnosed type, which is obstructive sleep apnea (OSA). The majority of sufferers will be diagnosed with this type. The reason it is called obstructive is reliably self-explanatory, something block or “obstructs” the airway during sleep. Because of the obstructed airway, people experience low blood oxygen levels which can extremely lead to death if untreated. There are certain groups more at risk of developing obstructive sleep apnea than others. They can include but are not limited to:

  • Overweight individuals
  • Older individuals
  • Males
  • Individuals with decreased muscle tone
  • Cigarette smokers
  • Diabetics

Some of the aforementioned groups can do nothing about decreasing their risk factors, such as older males, but some of the other groups can. If you are overweight it is vitally important that you lose some weight as this may reduce or alleviate the symptoms and if you smoke it is important to quit as the oxygen levels in your blood will begin to increase almost immediately.

If a person is afflicted with this problem, there are two types of symptoms that they will show. Those symptoms exhibited at night while the person is sleeping which will generally include:

  • Waking up gasping for breath
  • Snoring
  • Coughing

Those symptoms exhibit during the daytime will generally include:

  • Excessive yawning
  • Inability to focus
  • Hard time staying awake
  • Generalized feeling of fatigue.

With today's sleep apnea treatment (s), a person can live a long, productive, and hopefully rested life.

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Have You Tried Herbal Sleep Aids Yet?

Most sleep experts agree that approximately one-third to one-half of all people experience some type of sleep problems at some point in their life. When you are suffering with insomnia or other sleep issues, the lack of sleep can begin to take its toll on the quality of your day-to-day life. However, finding a safe and effective solution that can help you get the sleep you need without causing additional problems is often more complicated than many people realize.

Over the counter sleep aids-Benefits, side effects and more

There are, of course, a wide variety of over-the-counter sleep medications to help you get your sleep. These medications can generally help you relax so that you can fall sleep naturally. However, there are also more powerful prescription medications that your doctor can prescribe for those who suffer with chronic insomnia or other sleep disorders. Unfortunately, many of these medications can have some very serious connecences, especially if taken on a regular basis. Fortunately, there are also some very effective all-natural herbal sleep aids that can be used to help you relax so that you can fall sleep and enjoy the benefits of sleep. The good thing with these natural herbal sleep aids is that they allow you to wake up feeling refreshed instead of groggy and in a fog.

While there are certainly many over-the-counter and prescription sleep products available, they tend to fall into the same type of category. You typically need to take these medications when you know you will be able to sleep for several hours. Trying to wake up can be difficult if you wait too long to take these medicines. Additionally, many can have very unpleasant side-effects. One concern many people have when taking any type of sleep medication is that they do not want to make a short-term solution to their sleep problems turn into an even larger problem with potentially addictive sleep aids. Fortunately, there are some newer medicines that can produce drowsiness and are considered to not be habit forming. However, many of these products still come with unpleasant side-effects such as burning or tingling in your legs, arms, feet or hands, appetite changes, dizziness, heartburn, stomach pain, gas, headache, diarrhea, constipation and a host of other possible problems.

The side-effects of taking these prescription and over-the-counter sleep medications can range from mild to quite severe and you never know if you will be one of those individuals who will have problems with a particular sleeping pill. In fact, people with lung problems such as asthma and COPD may be at increased risk when taking some of these medications because they tend to create slow shallow breathing which can exacerbate an already precarious breathing problem.

Herbal Sleep Aids

Rather than rely on these harsh and unpredictable sleep aids, many people are turning to more natural and gentler methods to help them get the rest they need. Many herbal sleep aids have been used for years and have been shown to be extremely beneficial in helping people relax so that they can drift off to sleep naturally. Some of the most popular herbal sleep remedies include the following:

Herbal Sleep Aids-Chamomile

Chamomile – Chamomile is a soothing and relaxing herbal sleep aid that has been used for centuries for its ability to help induce a good night's sleep. In addition to helping you relax, this herb is also effective for relieving a variety of stomach problems as well as skin inflammation. Chamomile is typically brewed in a tea and can be sipped shortly before bedtime to help you relax and enjoy a peaceful night's sleep.

Valerian – this root has a long history as a natural sleep aid and can be used for occasional sleep problems, but it is especially beneficial when taken regularly. Many patients who use valerian as a sleep inducing herb report that it not only helps them fall sleep, but they feel less nervously and actually sleep more restfully. Valerian is an excellent herbal sleep product, for anyone who suffers with chronic insomnia or occasional bouts of sleeplessness.

Passionflower – Passionflower has been used for treating both insomnia and anxiety for many years. It is believed that passionflower increases the level of gamma-aminobutyric acid present in the brain. This chemical subdues cell activity to produce a calming and relaxing effect. This herb is often used in conjunction with chamomile to make a soothing tea that can naturally and effectively help you relax and drift off to sleep.

Melatonin – Melatonin is often called the “sleep hormone”. It is a naturally occurring hormone that our bodies produce at night to help induce sleep. When your body does not produce enough melatonin you will suffer with sleep problems. Fortunately, melatonin supplements are an easy way to help establish natural sleep / wake cycles and encourage your body's natural ability to sleep. Melatonin can also be very beneficial if you are trying to wean yourself off other sleep medications. While Melatonin is not an herbal sleep product, it can be used in conjunction with these sleep aids to help promote a good night's sleep and encourage a more restful sleep pattern.

Go natural and sleep better

While there are certainly other natural herbs that can be used either on their own or in conjunction with other herbs to help increase sleeplessness, it is important that you understand the potential benefits and side-effects of any product you take. This includes natural sleep remedies as well as prescription and over-the-counter medications. However, natural herbal remedies and sleep aids have been used for centuries and many of them have been proven to provide a wonderful alternative to the expensive and often harsh over the counter sleep products and medicines now on the market.

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What Causes Snoring and 6 Effective Snoring Aids to Stop It

Every person in the world desires to have a restful and rejuvenating night's sleep. However, that restful sleep we all want may be elusive if we have a partner or a roommate who snores so loud. At one time or another, whether we care to admit it or not, every one of us did snore. Snoring out of sheer exhaustion is completely normal. However, if you snore more frequently, it can seriously have an effect on the length and state of your sleep and the people you share your bed or room with.

If left unaddressed, snoring can lead to severe lack of sleep, irritability, daytime exhaustion, and even to more serious health problems over time. Moreover, snoring can even cause a strain on your once harmonious relationship with your loved one. Fortunately for everyone, there are several options available in the market nowdays that can help fix this problem. One of these options is getting snoring aids. Before digging deeper into what these contraptions are, it is important to first understand what snoring is and what causes it.

What is snoring?

Snoring is the sound generated by vibration of the respiratory structures including your soft palate, uvula, and others because of obstruction of the air while sleeping.

What are its more common causes?

• How you are structured. Generally, because men are born with narrower airways, they are more prone to snoring than women.

• Age. As is true with other parts of your body, the older you get, the more wear your throat experiences. Because of this, your throat will narrow and lose strength.

• Sinus issues and nasal congestion. Possibly, the most common cause for snoring is a blocked nasal passage. When your airways are obstructed or congested, you struggle to breathe because of the mucus buildup which then creates the snoring sound.

• Being obese or overweight. Having too much fat in the body and a weak muscle tone can seriously contribute to a person snoring.

• Drinking, smoking, and taking certain medications. Ingesting alcohol, smoking cigarettes, and taking in of certain medications can result in snoring due to the muscles of your throat relaxing more than the usual.

• Posture while sleeping. When you sleep flat on your back facing up, the muscles of the throat tend to relax and obstruct your airway. This then leads to snoring.

Identify why you snore to find the solution to your problem

The reason why people snore is not all the same. Finding out why you snore can help you find out the appropriate solution to getting a good night's rest and sleep.

More often than not, people who have excess nasal and throat tissue are the ones who tend to snore a lot. Also, how your tongue is positioned may affect the way you breathe and is now making you snore. Properly assessing the time and quality of the way you snore could help you evaluate whether or not it is controllable.

Ask yourself this, “Is it just snoring or maybe it is sleep apnea ?”

Snoring can be indicative of a more serious medical condition known as sleep apnea that requires immediate medical attention. Sleep apnea, if not properly deal with, can potentially be life-threatening. It is a type of condition wherein breathing is constructed and requires a person to wake up in order to start breathing again. Sleep apnea greatly affects the quality of a person's sleep more than that of ordinary snoring. If you are feeling any of these following symptoms, you may need to have it checked:

• Breathing pauses while sleeping

• Excessive daytime fatigue and sleepiness

• Feeling exhausted upon waking up

• Headaches in the morning

• Weight gain

• Waking up at night feeling a bit confused

Effective aids to stop snoring that you can use

If you are one of those people who snore or have partners or roommates who snore so loud, there is no need for you to fret. There are tons of anti snoring aids for you to get that evasive restful and peaceful night's sleep. If you have already identified the cause of your snoring, getting hold of appropriate stop snoring aids can help you tremendously.

A lot of them are over the counter snoring aids that anyone can easily purchase and use. The following are only some of the best snoring aids that can help eliminate and reduce your snoring:

• Nose snoring aids – If you have clear nasal passes, you are in all likelihood going to breathe through your nose and not your mouth, thereby reducing or eliminating the chances of you snoring. Examples of nose snoring aids include nasal decongestants and nasal strips, clips, and braces.

• Snoring aid pillow – As was discussed earlier, the position in which you sleep can cause you to snore. A snoring pillow simply makes sure that you remain sleeping on your side. With this, you will be in a comfortable position on your side, keeping your airways open and stopping the muscle tissues in your mouth and throat from relaxing, thereby clearing your airways. A snoring pillow will help you to breathe more normally while you are sleeping.

• Snoring aid mouthpiece – Getting a snoring mouthpiece is an efficient way of minimizing or stopping your snoring. A snoring aid mouth guard is placed in your mouth to aid in controlling your jaw position during sleep. This type of snoring aid is generally more expensive than other device as it is tailor made for you by a dental specialist.

• Snoring aids chin strap – Perhaps the most preferred snoring aid is the chin strap. This is because it is reliably easy to use and provides almost instant relief from snoring. The strap is simply worn to keep your mouth closed while you are asleep and encourages breathing through your nose.

• Anti-snoring spray. One of the snoring aids that work really well is an anti-snoring spray. This spray contains ingredients that greatly reduce the vibrations produced during sleep. Moreover, it ensures that your throat is lubricated for the entire duration of your sleep. How it works is pretty simple. You simply spray it onto your throat 30 minutes before you hit the bed to get optimum results.

• Adjustable beds. Getting a bed that you can adjust can greatly help you with your snoring problems. With just a single click of a button, you can elevate the head of your bed. It has been scientifically proven that sleeping in a slightly elevated position can help decrease snoring. So, instead of piling up three or more pillows for sleep, get an adjustable bed to get that perfect night's sleep you have always wanted. Moreover, this type of bed can make reading a book or watching TV in bed a lot more comfortable.

These devices do not guarantee 100% solution to your snoring problems. However, properly pinpointing the root cause of your problem and finding the appropriate aids for snoring to stop can prove quite effective and beneficial to you. It is therefore imperative for you to find the best aids for snoring that are best suited for your type of snoring in order to get optimum results. Also, it is important to bear in mind that what works effectively for one person may not needlessly work for you.

Tips on choosing the right anti-snoring aids for you

With a lot of anti-snoring aids available nowdays in the market, you then ask yourself, “What are the anti snoring aids that would work best for my snoring problem?” Egypt, if you have already purchased yours, “Are my snoring aids qualified to address my type of snoring?” The following are a few simple tips to choosing the right snoring aid for you.

• As a start, you must familiarize yourself with the various types of stop snoring devices. Knowing what your options are will work to your advantage. Familiarizing yourself with the different snoring causes and aids to stop it will not only widen your choices but also very help you decide which device would work for you and your budget. Also, reading snoring aids reviews online can help you make that decision that much faster.

• You must keep in mind that different stop snoring devices address different types of snoring problems. Therefore, it is important, before you choose one, to determine the reasons that lead to your snoring at night.

• If, during the day, you experience problems with breathing because of nasal congestion, sinusitis, and / or allergies, then it is more than likely that you will experience snoring during sleep. That is why it would be best for you to choose aids to snoring that are specifically designed for these types of issue, such as nasal decongestants, anti-snoring spray, etc.

• Observe how you sleep at night. If you are one who sleeps on your back, then there is a high likelihood of you snoring at night. Devices such as a snoring pillow can aid you in fixing this situation.

Following these simple guidelines, it should be reliably easy for you to choose the device that would best manage your snoring problems and do away with it.

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Sleep Apnea – 10 Symptoms To Look Out For

Until I developed Sleep Apnea myself, I can not say I had heard of it. In fact it was a bit of a shock to me as I realized that I may have had it for sometime and not recognized the symptoms.

Before we look at some of those symptoms, let's discuss what Sleep Apnea is exactly.

The most common form of this disorder is obstructive Sleep Apnea (OSA) which basically occurs during sleep periods and causes the airway to block, which in turn pauses the normal breathing pattern. This can sometimes last several seconds and occurs up to 30 times an hour.

Two main things happen. Firstly, the patient's sleep is interrupted, although they often do not realize this because they never fully wake up, but may sometimes suddenly sit up in a panic, gasping for air And secondly, the blood oxygen levels drop to a point that could be a danger to health.

Because sleep is interrupted several times through the night, you invariably feel tired and fatigued during the day, even though you think you are getting enough sleep. Constantly moving from deep to light sleep because of the OSA means that you never really get proper rest.

So, we have established that tiredness during the day and snoring are good indications that you may have this problem. But here are 10 less common symptoms to watch out for.

1. Waking with a headache
2. Constantly tossing and turning during sleep
3. Heartburn
4. Waking with a sore throat
5. Mild chest pain
6. Swollen legs
7. Waking and feeling as if you have had no sleep at all
8. Unable to concentrate for very long
9. Feeling irritable and moody
10. Personality changes

The most vulnerable group at risk of developing Sleep Apnea are over-weight, middle-aged men, although anyone, men and women can get it at any time. Most people will know when something is not right and seek medical help immediately. But some live with the condition for years, which not only puts them at risk of further illnesses, but may also affect their personal and work relationships.

Take note of the symptoms if you think Sleep Apnea may be affecting you, and listen to what your bed partner tells you, because almost everyone with OSA has a snoring problem, but not everyone who snores has OSA.

With successful treatment, this condition can be controlled and you can feel good again, have lots more energy and a restored positive outlook on life. So, if you suspect that either you or your partner have the symptoms of Sleep Apnea, get some advice from your doctor before it gets too serious a problem.

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Excessive Daytime Sleepiness

Many people around the world suffer from excessive daytime sleepiness, and it can be a serious problem that can affect their lives. After all, if you feel sudden drowsiness due to your daytime sleepiness, you may end up falling asleep at work, in the middle of a meeting, while you are eating, or even when you are behind the wheel on a busy highway. It is important to understand as much as possible about this disorder, as well as what causes it, why it happens, and how to deal with it. Below is everything you need to know about this problem.

Excessive Daytime Sleepiness: Getting Checked Out

When you get checked out, your doctor will ask a few questions to determine whether or not you have EDS, as well as what could be causing it:

How well and how much can you sleep at night?

Are you forward to snoring?

Do you randomly sleep during the day without intending to?

Do you suffer from depression, anxiety or stress?

Do you take medications or have you done anything to try to tie the sleepiness?

Excessive Daytime Sleepiness: Causes

EDS is caused by a number of different things, and it is considered a symptom of a disorder rather than a disorder itself. Obviously it is a problem, but it is usually a side effect of one of the many causes:

Genetic Predisposition – Some people are just genetically predisposed to be sleepy during the day, though EDS is usually a more serious symptom than just being tired in the middle of the day.

Drug Abuse – Substance abuse can usually lead to EDS, as taking drugs and drinking pasts your body from sleeping well at night. Seeing as your body is not resting properly during the time when it is supposed to, it tries to make up for the lack of rest by trying to sleep during the day.

Insufficient Sleep – Many of the busy professionals around the world just do not get enough sleep, and EDS is basically your body catching up to you. If you sleep less than 6 hours per night, it may be the reason that you feel so drowsy during the day.

Sleep Disorders – If you have a sleep disorder like sleep apnea, insomnia, hypersomnia, or what is known as restless legs syndrome, it is probable that your body is not getting sufficient during the night when it should. It therefore attempts to recoup its lost sleep by resting during the day, so EDS is caused.

Emotional Disorders – There are a few emotional disorders that can cause EDS, such as clinical or atypical depression. These depressions are marked by stress and anxiety, which results you from sleeping at night. The drowsiness that you feel during the day is caused by the depression that precedes you from sleeping.

Sleep Misalignment – Those suffering from jet lag will usually feel very tired during the day, as their circadian sleep pattern has been disrupted. Those working shifts may feel the drowsiness when they change their shift from day to night, or vice versa. Those with circadian rhythm sleep disorders may also suffer from EDS.

Medical Conditions – There are certain medical conditions that can cause extreme drowsiness during the day, such as anemia, hypothyroidism, or kidney failure. If you receive an injury to your head, it may also cause EDS. Those that have had their central nervous system damaged may also find EDS is a problem, as well as those with tumors.

These are the main causes of EDS, and sleep specialists will be able to determine which the primary causes of your extreme drowsiness are during the day.

Excessive Daytime Sleepiness: Cures

There are a number of treatments that can be used to cure the EDS, depending on the cause. For example, those with sleep apnea will use a CPAP device to help them sleep better at night, those with depression will be given medication to deal with the emotional causes, or those taking drugs are recommended to cease immediately. Often dealing with the main cause of the EDS can help to clear up the symptom.

Some doctors will recommend medication to help deal with the EDS itself, or therapy will be recommended to help improve sleep patterns.

Excessive Daytime Sleepiness: Effects

The effects of the EDS can be quite dangerous, especially if you feel tired in the middle of the day and you are participating in some activity like driving, operating heavy machinery, or anything else that requires constant attention.

For those in office positions, the risk of EDS seriously interfering with their lives in a dangerous way is much smaller. It will, however, cause loss of focus, a lack in concentration, and a strong desire to nap constantly.

The person suffering from EDS typically appears as if they were inxicated, as the body is overwhelming the mind with the desire to sleep. It can be hard to stay awake during the day, while sleep at night is also difficult.

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How Brain Entrainment Can Get You a Perfect Night’s Sleep

An estimated 50-70 million adults in the US have some form of sleep or wakefulness disorder. So much so, that the Centers for Disease Control (CDC) is calling it a public health epidemic. People experiencing sleep problems are more likely to suffer from chronic diseases such as hypertension, diabetes, depression, and obesity, as well as cancer, increased mortality, and reduced quality of life and productivity. So, how does one go about lowering their stress and improving their sleep that does not involve popping pills and risk becoming addicted to over the counter or prescription sleep medications?

The answer may lie in something called brain entrainment. What is brain entrainment exactly? Its roots date back to the 1660's, when Christian Huygens, a Dutch scientist, was working on a design for the pendulum clock. He discovered that if two of them were placed on a wall near each other, they would always end up swinging at the same rate due to their mutual influence on each other. Later, scientists found this very same principle could be very broadly applied.

Doctors around the world have been researching the effect of modified sounds on the subconscious mind and how they can improve different behaviors such as lowering stress, improving sleep, controlling urges to help people lose weight, and increasing a person's motivation and confidence. Entrainment is an aspect of sound closely related to natural rhythms and the way these rhythms affect us. It's based on the way that the powerful rhythmic vibrations of one object cause the less powerful vibrations of another to fall in line, oscillating at the same rate as the first object.

Many remedies in medicine today only focus on a short term fix to a problem. With brain entrainment, the ultimate goal is to put a person's mind in a perfect relaxed state all the time in order to improve the quality of their life for the long term. Research proves that the average person uses only the left side of the brain when dealing with difficult situations. This is the side that is preoccupied with the functional and mechanical aspects of problem solving. On the other hand, successful and happy people manage to use both sides of the brain when faced with a difficult situation. They successfully include the right side of the brain, which deals with the creative and colorful side of their personality. By achieving this perfect mental balance, they achieve a focused and clear mindset that puts them in good stead to tackle difficult situations with a positive disposition and ultimately a more relaxed mind.

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Sleep Apnea – How to Get Comfortable Sleep During Apnea Therapy

Apnea patients experience a lot of discomfort from wearing a mask while using traditional pillows as they go CPAP therapy. Even as they try their best to go to sleep, they could be repeatedly disturbed when their mask is leaking, when they feel pain due to the pressure on their face, or when they can no longer bear the discomfort. Also, they could have neck or back pains because of tensed muscles due to uncomfortable sleeping position while having therapy. This article talks about apnea and how to resolve apnea patients' comfort issues with the use of a CPAP pillow.

What is Apnea?

People who suffer from obstructive sleep apnea (OSA) experience a health condition that causes absence or cessation of breathing especially during sleep. This happens repeatedly as the patient sleeps due to the “airway” or soft tissue in the throat collapses and keeps the air from flowing to the lungs. It is typically marked by choking, coughing, gasping and heavy snoring through the night and extreme tiredness during the day. It is also accompanied by poor alertness and focus during the day.

In the United States, five to ten percent of the population experience OSA. That is roughly 20 million and there are people who are yet to be diagnosed. Typically, people do not really know that they have this condition.

What are the Causes of Apnea?

Apnea may be due to a large tongue, extra fleshhy tissue in the airway, or decreased muscle tone in the area which holds the airway open. As a result, the air can not get into the lungs. These breathing cessations can occur 30 or more times per hour during sleep. Needless to say, it robs the brain and body of oxygen that is essential in maintaining energy, mental alertness, and sharpness during the day. When this condition is left untreated, it will lead to a variety of serious health problems.

Therapy: Continuous Positive Airway Pressure (CPAP)

On the brighter side, apnea can be easily easily and can be treated effectively and safely. Sleep apnea patients are recommended to take a therapy referred to as Constant or Continuous Positive Airway Pressure (CPAP). To prevent them from having complications, they need to use a machine that assures them to breathe properly. With this machine, patients are supplied with a constant and steady air pressure out of the hose to the nasal pillow, nose or full-face mask. Those who were diagnosed and undergo therapy experience better nights and livelier days. Other benefits of this therapy include lower blood pressure, reduced risk or heart attack and stroke, increased effectiveness and productivity at work and at home, and a better quality of life.

Ways to Have a Comfortable Sleep

There are ways through which apnea patients can sleep more comfortably. These are a combination of devices, therapy, and the right mind set. Each patient may require a different method.

Choose the Proper Mask
Since a sleep apnea patient needs to wear a device as he sleeps, sleeping could be very uncomfortable. He can have a difficult time sleeping because of a dry nose or mouth and a leaky mask. But there are ways to solve these problems. One is to choose a mask that best fits the patient so that he can move as he sleeps without much difficulty.

Get Used to It
Also, an apnea patient should regularly accustom himself or herself to using CPAP devices. He may start using them for a couple of hours during the day before using them all through the night. This will help him to have a good adjustment period until he can sleep with the devices with more ease and comfort.

Use a Specialty Medical Pillow
Another very good solution is to use specialty medical pillows. There are two types of pillows intended for CPAP therapy: CPAP pillow and memory foam pillow.

A CPAP pillow is created with these six important features:
1. Neck support for side and back sleeping.
2. A curve where the shoulder rests for neck support and proper position.
3. Pressure-free mask zone.
4. Head support area.
5. Ear comfort depression.
6. Inclined forehead support that keeps face from rotating downward.

A CPAP pillow helps apnea patients to sleep with ease and comfort. It also enables them to comply with the requirement to use the machine. It supports the neck and aligns the spine and the airway as well. In addition, it reduces mask leaks, pressure on face that can cause red marks, and discomfort. It can significantly help an apnea patient to sleep better as he undergoes therapy.

On the other hand, a memory foam pillow helps users who sleep on their stomach or side. Its support base is made of high density material topped with memory foam on the sleep side. This material effectively supports the contours of the neck so that the user's head is held in a stable position. The pillow configuration is specifically designed to provide support while at the same time allowing space on both sides for the mask. Like the CPAP pillow, it reduces leaks, pressure on face, airway resistance due to better neck support, and hose tension.

Use a Nasal Pillow
Another way to have a more comfortable sleep is to use a CPAP nasal pillow. It is designed to stay attached only to the nostrils. This allows users to freely move around as they sleep unlike when they use a full-face mask that hinders them from comfortably changing positions. Also, the use of CPAP nasal pillows enables users to do their activities like watching television shows and reading books. This helps them feel normal and capable of doing the things they love. With a nasal pillow, an apnea patient will have less obstruction in his vision. Furthermore, it allows users to talk to other people with a clear voice since it is only placed in the nostrils. And since it is not cumbersome unlike a full-face mask, a nasal pillow is best for claustrophobic patients.

Where to Purchase Sleep Apnea Products and Devices

Sleep apnea products and devices like CPAP machine, nasal pillow, nose and full-face mask can be bought online through Philips Respironics which is a leading provider of modern sleep solutions, respiratory therapy, and drug delivery. It offers sleep therapy devices, which help to improve compliance and comfort for apnea patients, like modems which help in accessing patient compliance data. They also offer a complete line and various styles of full-face, minimal-contact, nasal, and pediatric masks. In addition, they have diagnostic sleep systems and quality sensors that help in handling basic to advanced diagnostic studies.

CPAP pillow products can be purchased online through Contour Living which is a worldwide distributor of products that offer better rest to the body during sleep and helps the body to be on the go during the day. Contour Products include CPAP pillows, bed pillows, leg pillows, neck pillows, body pillows, and others. Their most recent pillow is Contour CPAPMAX. This has a dual sided design that features memory foam on one side and fiber on the other. Both materials are stabilized by a center layer of high resilience foam that provides form and support, giving relief from comfort problems. This also has a unique perforation process that allows ventilation in the pillow. It also has a 3-D mesh cover that is intended to keep the user's head above the ventilated foam, allowing air circulation and dispersion of moisture and moisture. This is an innovative solution to the problem of heat build-up, helping the user sleep comfortably.

Contour CPAPMAX may just be the best pillow for CPAP so far. It offers significant design enhancement for a better therapy experience. It includes a removable “” foam layer so that a user can adjust the pillow thickness.

In choosing the best products, it is important to consider what best fits a user and what will give him most comfort as he undergoes therapy. Using the most appropriate product will give a user a great therapy experience.

Restful Nights and Brighter Days

It can be very stressful to experience discomfort when having CPAP therapy. Just imagine a patient who struggles with resting and sleeping due to uneasiness. Because of using the wrong pillow, patients may get tired of having therapy and get rid of the masks to get some sleep, compromising their need for steady and consistent air during sleep. Remember that by not taking therapy, patients may suffer from complications. As always, prevention is better than cure.

It's a good thing that apnea patients can say goodbye to sleepless nights with the help of a CPAP pillow. Using a sleep apnea pillow can help them avoid the common problems in undergoing therapy. Ultimately, like other normal people, they can enjoy restful nights and brighter days. They can keep up with others at work and do their house chores with energy and vigor. With proper cooperation with their doctors, they can unduly live a better quality of life permanently their condition. A CPAP pillow could be their hero, saving them from restless nights and bad days and helping them live a life full of energy.

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Sleep Apnea – Is It Ruining Your Relationship?

Sleep Apnea or Obstructive Sleep Apnea (OSA) as it is otherwise known, has many symptoms of which snoring is the most disruptive for both bed partners. As anyone who has a partner who constantly snores will tell you, there is nothing worse than being woken, then kept awake, night after night. And this problem is much more common than people think, and more relationships break down because of it than is probably given credit for. But just what can be done?

Medical studies have shown that the partner of a snorer can be woken over eight times per hour in some extreme cases, with average sleep efficiency around 73%, when the normal average should be around 90%.

The first port of call to find a solution for the snoring is usually for the partner to use ear plugs or headphones to try to block out the noise, but this is often rejected as being useless. So the final drastic option for most couples is for one of them to move to another room, and so starts the road to a relationship breakdown.

When help is bought from a doctor, the sufferer will often be prescribed a device known as a Continuous Positive Airway Pressure Machine (CPAP). This treatment is non-invasive and works by pumping air through a mask, which stops the muscle and soft tissue in the airway from collapsing, so keeping the airway open and preventing breathing pauses.

A further positive is that CPAP is extremely effective in reducing snoring. Because of this, the snorer's partner's sleep efficiency has been shown to greatly improve, with studies indicating an increase from 73% to 82%.

So what exactly is Sleep Apnea? It's a very serious health issue that many people ignore, sometimes suffering for years without treatment. The dangers are pretty obvious when you consider that breathing quite often will pause for at least 10 seconds, and this can occur 10 or more times an hour. As a result, oxygen levels in the blood are dangerously low, leaving the patient open to high blood pressure, stroke and other serious medical problems.

Although Obstructive Sleep Apnea is most common in over-weight, middle-aged men, it can also occur in men and women of any age. Typical signs of Sleep Apnea are loud snoring, gasping for air during sleep, and excessive tiredness during the day. As well as CPAP, it would also help for sufferers to lose weight, stop smoking and cut out alcohol. Also, sleeping on their side rather than on their back may help.

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The Best Affordable Supplement For Improving Sleep

There are lots of supplements on the market that claim to help improve one's sleep. However, some do come with a hefty price tag so be careful not to go spending a fortune on lots of different supplements. It's best to try one for a set period, monitor your sleep progress and then figure out if it helped or not.

One of the best and most affordable supplements for improving sleep is ZMA. Zinc and magnesium is often referred to as ZMA which can help promote a healthier nights sleep.

ZMA is simply a blend of two minerals (zinc and magnesium), and vitamin B6. The B6 basically helps with better absorption of the minerals zinc and magnesium.

ZMA usually comes in tablet format and the popularity of this supplement has accelerated in recent years stemming from new research papers supporting zinc and magnesium benefits.

Research has been carried out showing that magnesium helps play an important part in sleep regulation. Taking ZMA may help you sleep deeper for longer and you may also experience some vivid dreams from deeper rem sleep cycles.

The Zinc part of the ZMA is essential to the body for lots of reasons. For example, zinc provides protection to the liver and it also benefits the prostate gland. Zinc also helps keep a cold at bay and improves learning and memory. A lack of zinc in your diet can negatively impair your immune system from functioning properly.

To benefit from zinc and magnesium (ZMA) as a sleep aid take 2 capsules 20-30 minutes before bed. Getting a proper nights rest is vitally important for muscle recovery, stress alleviation and reducing adrenal fatigue.

Weight increase can also be associated with lack of sleep. Sleep deprivation can affect how our body's stores carbohydrates and mess with our hormones so affecting our appetite. Our mood can also be negatively affected from sleep loss. You may become short temped, struggle concentrating, and experience mood cycles.

If you struggle with memory and learning then hacking your sleep better can also benefit you too. Sleep can help the brain put new information to long term memory and studies show that people who slept well after learning a certain task did better on tests later on.

All these things help us realize the importance of a better nights sleep. So if you struggle getting a deep restful sleep these two affordable supplements, zinc and magnesium, in the form of ZMA may benefit you.

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