Overcoming Insomnia Quickly

If you've ever suffered from Insomnia, you know how debilitating it can be. It's a horrible feeling that seems to keep you trapped in between sleep and wake, never fully one or the other.

Since you can never get any long-term rest, you never get to fully recharge your batteries. This can have disastrous effects on almost all aspects of your life.

According to the US Department of Health and Social Services about 64 million Americans suffer from insomnia. The same research study also noted that, out of the 64 million sufferers, women were 1.4 times more likely to develop insomnia over the course of their lifetime.

To be able to treat any kind of condition such as insomnia, one must first have a clear understanding of it. We need to examine its causes and how it affects the body.

Here are some basic symptoms of insomnia:

Migraines and headaches
Inability to stay focused or concentrate
Waking up several times through the night
Being able to sleep only with the aid of medication
Always feeling tired
Poor memory
Irritability

Insomnia, as with many disorders, is typically an indication that your body is out of balance. If you can figure out what areas of your life and health are out of balance, then you'll be on the road to getting that fixed.

Once you determine what the triggers are, then you can take steps to alleviate those problems from your life. Examine what you can do to reduce stress in your life, because I can almost guarantee that this is one of the triggers to your insomnia.

If you work the overnight shift, establish routines that will condition your body to get sleep very shortly after you get home.

Pay attention to light and temperature in the bedroom. These factors can throw your sleep patterns off and cause you to wake up in the middle of the night, or to not be able to get to sleep at all.

Do not eat for a few hours before you go to sleep.

Keep all these things in mind and you'll be able to get your sleeping pattern normalized eventally.

Just remember, insomnia is a signal to you that your body and life are out of balance. Finding a way to get this balance back into your life will bring you peace and harmony and allow you to get the rest that your body needsely needs.

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How to Sleep Better and Live Healthier With an Indoor Hammock Bed

There are countless benefits to sleeping in a hammock. They place your back and neck in the ideal angle to open your air passageways, and increase oxygen and blood flow to your brain and through your body. The gentle rocking motion leads to falling faster sleep and achieving longer, more sustained periods of REM sleep. The proper hammock weave can also reduce pressure on your back and joints. The end result from sleeping in a hammock is that you'll wake more refreshed, recover faster when you're sick or in pain, and even increase your brain's capacity to problem solution through the day.

But to get all those benefits it's important to choose the right hammock. So read up, and then find a great hammock shop online and you're on your way a better, more relaxed life ahead. Here's what to look for in an indoor hammock bed.

Size:
For a hammock you hang in the backyard and occasionally use any size will do. For a hammock you plan on sleeping in every night the size of the hammock is key to your comfort and freedom of movement. For any adult over 5 '6, “a two person hammock is highly recommended. resemble what you're used to in a bed.

Weave:
In indoor hammock bed should have an open weave. The only reason solid fabric hammocks exist is to resist the elements. Solid fabric hammocks do not breathe well and they can never stretch and flex to your body weight the way a proper woven hammock can. Woven hammocks are much, much more comfortable, however, and will make a much more pleasant sleeping experience.

Origin:
Nicaragua and Mayan (Mexican) hammocks both feature an elaborate weave that has been perfected over centuries. They feature an interlocking “spring weave” in which one strand will intertwine with two or three others, resulting in a hammock that stretches and adapts according to your own body weight and shape. A solid fabric hammock can not do this, and neither can the typical American rope hammock, which features a very thick, rigid and unforgiving weave.

Style:
People spend a lot of time trying to pick out the right color bedspread, carpet, and wallpaper or paint. An indoor hammock bed should be no different. Hammocks do not have to resemble a boring, white fishnet. There are several great online hammock shops selling colorful Mexican and Nicaraguan hammocks. Lazy Bandido even sells very stylish large two-person models with fringes on the side that can be used as a blanket on a cool night.

One last tip:
Whiche hammerock you choose, you'll need the right hardware to hang the hammock. A pair of eye screws, spring links (carabiners) and two 10 ft lengths of rope is perfect. You can pick these up at your local hardware store, or usually find them for sale on the same website you're getting your hammock from. Enjoy the siesta!

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Understanding Sleep Apnea

Sleep apnea is one of a long list of sleep disorders that we find in today's society. It may may go unnoticed for long periods of time, or even years, as it shows only symptoms to the onlooker. In fact it can be very frightening for you if your partner suffers from the issue even though he or she will be sleep and blissfully unaware of your panic. Sleep apnea literally means pauses in breathing. To the on looker, it can be very easy to see, the person stopping breathing for short periods of time that are called apneas.

Depending on the severity of your condition, you may stop breathing up to thirty times a night as well as suffer from periods of hypo apnea when the body fails to breath deeply enough. The patient may stop breathing for what seem long periods of time, anything between seconds and minutes is quite normal. Although the sufferer is unaware of what is happening, he or she may suffer from fatigue during the daytime. Fatigue during the day is a symptom of restless sleep or interrupted sleep. A test which monitors our sleep, known as a polysomnogram can confirm if we are suffering from sleep apnea or another sleep related disorder.

It is important to understand why sleep apnea happens and how it can be preceded, both for the sufferer and those around him. Firstly we must understand the type of apnea we are suffering from. There are three kinds of sleep apnea; central, obstructive and mixed. Obstructive makes up for some 84% of all apnea cases, and means that there is something physically obstructive our breathing. When we are sleeping, our whole body relaxes, and the soft tissue in the throat area may stop enough air from circulating through our airways, causing the apneas.

There are many physical factors that can help us decide if the apnea from which we are suffering is obstructive, and many preventative measures to help this disturbing problem. Patients with online diabetes as well as obese patients are more likely to suffer from this disorder, obese patients simply having too much tissue in the throat area, obstructive the normal airways. Heavy smokers are also at high risk, as are people who drink heavily. If we consume large amounts of alcohol, or take sleeping tablets, then our tongue will often fall back into our throats and obstructive our breathing. Upper respiratory infections can also bring on attacks of sleep apnea as your throat can become swollen and inflamed.

The other kinds of sleep apnea are central sleep apnea and mixed. Central is reliably uncommon, accounting for just 0.4% of cases, and mixed a 15% of the total. Central sleep apnea is caused when our brain has an imbalance, in its' respiratory control, and simply forgers to breath. Mixed is somewhere between, or a mixture of OSA and CSA One of the most common symptom of all types is loud snoring, although snoring can be caused by many other factors, and just because someone is snoring loudly does not mean that they are suffering from this disorder.

There are physical treatments and even operations available to help with this problem. A splint can be put in the mouth when you are sleeping to stop the tongue from falling back into the throat for example. But in general, there are many things we can do to help ourselves when we are suffering from sleep apnea. To start with, look towards if your weight is an issue. If you are obese, then you must do something positive to try and lose weight, as the problem will only worsen. Quitting smoking can help dramatically with sleep apnea, and as well as being a great thing to do for our health it will save us money and allow us to enjoy a healthier lifestyle. You can try lying on your side to sleep, as in this position your tongue will not fall back into your throat. Cut down on alcohol take and use of sleeping tablets and you will be amazed in the difference to how you sleep, as well as your health. If your sleep apnea is not related to alcohol, smoking or obesity, then look to sleeping on an inclined bed. An incline angle of around 30% can do wonders for patients of sleep apnea, allowing the air to circulate more freely. If you think that you or your partner or a family member may be suffering from sleep apnea, then consult a medical professional who will be able to confirm the diagnosis.

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Guarding Your Mouth With a Sleep Apnea Mouthpiece

Nothing disposes a good night's sleep more than loud snoring, and it is also considered to be the leading cause of husbands having to sleep on the couch. For medical experts, loud snoring should not be ignored because it can be a sign of sleep apnea, a potentially life-threatening condition.

Definition

Sleep apnea is the cessation of breathing while a person is sleep. Shallow breathing with pauses that last for about 10 to 20 seconds each is considered sleep apnea. Due to this, lack of oxygen takes place and results in a jolting awakening. This induces sleep deprivation wherein a person sufferers from fatigue, drowsiness, slow reflexes and poor concentration during the day.

To understand more about sleep apnea, one must know how to differentiate its kinds. There are three types of obstructive, central, and complex sleep apnea.

Types of Sleep Apnea

Obstructive sleep apnea is the most common type of all. It happens when the soft tissues at the back of the throat, including the tongue, relax during sleep and block the airway. Once the airway is blocked, it causes a loud vibrating sound which we know as snoring. The second type is central sleep apnea. It is the less common type because it involves the central nervous system. This happens when the brain fails to send signals to specific muscles that control breathing. Also, snoring is not that obvious for people suffering from central sleep apnea. The last type is complex sleep apnea wherein it is the combination of both obstructive and central sleep apnea.

It is very important to pay attention to the signs and symptoms of sleep apnea because it can happen to anyone. It does not choose any gender, race or age. It is best to know the following signs and symptoms because it might save a loved ones' life or even yours.

Signs and Symptoms

The major signs of sleep apnea are loud snoring with long pauses in breathing, choking, snorting, and gasping for air during sleep. Complaints of people suffering from sleep apnea may include waking up with a dry mouth, coarse voice, sore throat, throbbing headache, restless sleep, fatigue during the day, and lethargy. Before complaining how loudly other people snore and judging them for being lazy, take time to know how they are doing especially in the way they sleep.

Risk Factors

Some people may ignore the fact that they can be candidates for sleep apnea, especially if they are not aware of the risk factors. Obesity, family history, old age, and cigarette smoking are among the high risk factors. Medical conditions such as allergic reactions, nasal congestion, and other ailments that involve the airway may also cause sleep apnea. If you suffer from any of these symptoms, it is best to consult a doctor.

Sleep Right and Avoid Sleep Apnea

Sleep apnea can be alleviated by improving one's sleeping practices. Changing one's body position while sleeping can prevent it from happening. Sleeping on one's side is recommended for persons suffering from sleep apnea. It is because when a person sleeps on their back, gravity makes the relaxed tongue drop on the soft tissues of the throat. This causes obstruction and loud snoring. Propping an extra pillow benefit your head elevates it from the body. This also prevails the tongue from dropping onto the air passage. The ideal height for the head is four to six inches because anything higher than that can lead to a stiff neck or a strained shoulder.

Medical Interventions

Sleep apnea is treated in several ways. Doctors usually recommend sleep apnea mouthpieces. These are devices designed to alleviate excessive snoring and bruxism, best known as teeth grinding. Most sleep apnea mouthpieces are custom fit to prevent choking and slipping.

Several users and doctors investigated the pros and cons of using sleep apnea mouthpieces. Since these devices are geared towards providing relief and comfort, it is important to take time reading the reviews of several products in the market.

One benefit of using sleep apnea mouthpieces or mouths guard for snoring is that it provides immediate relief from sleep apnea and excessive snoring. It is also non-invasive compared to surgery and other permanent dental devices. Also, it is only worn during sleeping unlike braces and dental splints which have to be worn most of the day for the whole world to see.

There are some disadvantages, though. Since it is portable, one can easily misplace their mouthpiece. Likewise, some people feel uncomfortable having something in their mouths while they are sleeping. Others may take a very long time adjusting and this can lead to discomfort and lack of sleep for some. Such mouthpieces should also be cleaned and brushed just like teeth. More or less, poorly cleansed mouth guards can be very unhygienic.

CPAP

CPAP is an acronym that stands for Continuous Positive Airflow Pressure. It is the most popular treatment for moderate to severe sleep apnea. CPAP is a device wherein a mask is used to provide a constant stream of air while sleeping. It is like having an oxygen treatment from the hospital minus the huge green tank. Some CPAP machines are now designed in a compact way, so making them more portable for travel.

One benefit of having a CPAP device is that it provides continuous airflow to the passes while sleeping. This ensures that the body, particularly the brain, is getting enough oxygen. People who used the CPAP device resulted improvements in their bodies. These claims include higher stamina during the day, boost in focus and concentration, and most of all a restful sleep. The disadvantages, on the other hand, are similar to those of sleep apnea mouthpieces. Since the CPAP is used externally, the person using this may find it annoying and uncomfortable at first. For some, it restrains them from changing their position while sleeping because the device might be displaced.

Since developers of the CPAP saw the problem with its bulky, face-hugging mask, they decided to make the Provent. Provent uses nasal cannulas wherein it is fitted over the nostrils. This is smaller and less intrusive than the traditional CPAP. Aside of the size difference between the cannula and the mask, Provent is a more expensive than the traditional CPAP.

Popular Anti-snoring Mouthpieces Brands

There are popular brands of anti-snoring devices available in the market and approved by the FDA. The three most popular brands are Snore-Ex, PureSleep and ZQuiet.

Snore-Ex is a device placed into the mouth that helps eliminate snoring. The advantage of Snore-Ex is that it is way cheaper than a customized mold made by a dentist. The mold is designed to fit any mouth by just following the step-by-step instructions included in the package. Also, it can be used along with the CPAP which enhances the benefits provided by the product. Snore-Ex also helps alleviate bruxism or unconscious teeth grinding. With these benefits, Snore-Ex is considered a bargain because it's a 2-in-1 product that targets both snoring and bruxism.

PureSleep is another FDA approved product. It is a self-molded retainer that aims to reduce snoring by positioning the lower jaw slightly forward from its normal position while sleeping. Through this, it helps open the airways and minimizes the vibrations we all know as snoring. PureSleep has an upper and lower piece that can be joined together. The good thing about PureSleep is that the user has the chance to custom-fit the mouthpiece hanging on his bite. Once the pieces are joined, the device is boiled to soften which makes it mold perfectly on the teeth in less than a minute. PureSleep boasts its patented adjustable design, FDA-approved materials, and dental recommendation.

ZQuiet is an anti-snoring device designed by a Doctor of Dental Surgery named Dr. Avery Lieberman. His 20 years of experience as a Dental Sleep Specialist has made him one of the leading experts in this field. He used soft elastomer that is BPA and latex free in making ZQuiet. Through this, he was able to comply with the FDA's strict guidelines regarding consumer safety. ZQuiet works by fitting it into the mouth. It holds the jaw forward wherein it keeps the airways open in the throat. The developers of ZQuiet are proud of their “Living Hinge Technology,” a mechanism found in the device that allows the jaws to move naturally during sleep. Since a soft type of rubber is used for this product, people are less likely to wake up with painful jaws.

Sleep apnea and excessive snoring have no right to take away anyone's restful night. Thanks to our sleep experts and dentists, we are able to treat restless nights by using their helpfulventions that target sleep apnea. The Dalai Lama once said, “Sleep is the best meditation.” It is because sleep and rest rejuvenate a tired mind and body that has been working all day.

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How to Control Lucid Dreams? – Useful Tips

Lucid dream is an awareness of the dream even when you are sleeping. This awareness can vary between false recognition of the dream and absolutely broad awareness of the entire dream as if it is a life experience. Such dreams occur when you are in the middle of a normal dream but you become aware that you are dreaming. It is said that Aristotle first explained this phenomenon as part of the consciousness when a person is in sleep, when there is a declaration by the consciousness that what gets present is only a dream. Frederik (Willem) van Eeden, a Dutch writer and psychiatrist was the first person to actually coin the term, 'lucid dream'. If you realize the principle behind these situations, it will become very easy for you to control your dream. The following tips will help you in controlling your lucid dream.

• You should repeatly ask yourself during the day wherever you are dreaming and perform a few reality checks if you can remember what you dreamt last night. If you continue practice this, it will happen frequently and you will be able to remember it automatically during your dream.

• You can keep a separate journal or diary for your visions. You should keep the journal or diary close to your bed and you should immediately note down the dream as soon as you become awake. This journal or diary writing will also assist you in recognizing certain certain things or items that are unique in your dreams. There can be recurring events or things in your dreams and your journal or diary will point this out clearly.

• Psychiatrists mention that lucid dreams normally occurs during the phase known as rapid eye movement (REM) in sleep. Celia Green, a researcher established this relationship between lucid dream and REM sleep in her study, 'Lucid Dreams' in 1968. REM sleep normally occurs just before final awakening.

• Some people suggest a meditation method known as 'diamond', since you will see in this mediation the waking state and dream state as different facets of a diamond. You will be able to view each dream as a separate experience, a unique facet of a diamond.

• You should perform a minimum of three reality checks whenever something is not ordinary or appears nonsensical. Even if you have a feeling of strong frustration, you should conduct a reality check on that. This will help you to carry these reality checks into your dream, so that you can reach the stage of lucid dream and remember the dream vividly with regular practice.

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Anti Snoring Mouthpiece – Best Way To End Sleep Apnea Permanently

The best anti snoring mouthpiece which can be found on the market is the dental device. Currently there are many oral appliances that can help reduce snoring. Their prices and uses are diverse according to the preferences of each person.

Today, snoring is one of the most common sufferings in the world. Obstruction to the free movement of air through the passes behind the nose and mouth produce annoying sounds called snoring. Given the need for a solution to this problem, man has tried to create different technological solutions.

There are several factors that promote sleep apnea. It is more common in middle-aged men and is associated with conformation trait of the throat or tongue, a small jaw, large tongue or long palate. There are many treatments for snoring and sleep apnea. The primary focus should be on the specific needs of the patient, there is no universal treatment and we must begin with a diagnostic test performed by a specialist in the subject.

Oral prosthetics solve the problem of snoring temporarily, but are poorly tolerated and after a few months of use, cause pain and disorders of the jaw joint. The dental appliance is a novelty on the market. It helps to modify the position of the tongue before bedtime. It is comfortable, small, removable and inexpensive. It works by relaxing the palate.

Oral devices change the morphology and function of the upper airway by advancing the mandible, retaining the tongue, or by increasing the area of ​​the pharynx. These devices have shown benefits in the treatment of snoring patients with mild to moderate sleep apnea. They have advantages in terms of their simplicity and noninvasive nature.

The oral appliances are plastic, fit in the mouth during sleep as a sport mouth guard or orthodontic retainer. This device works by changing the position of the lower jaw, tongue, soft palate and uvula. It follows the collapse of the tongue and soft tissues in the back of the throat. It provides adequate air intake.

Apnea has ceased to be a nightmare for millions of patients who use some of the best snoring mouthpieces. This little oral tool ostensibly reduces respiratory problems during daily sleep. Snoring is a disease like any other and, therefore, should be treated by specialists.

The mandible advancement device (MAD), made with resins, adapts easily because manufacturers design each unit individually, based on dental characteristics of the user. A small steel rod fosters a slight opening of the mouth, allowing air to enter the respiratory system to significantly reduce the intensity of snoring. This assists the breathing and therefore combats apnea.

Intraoral devices are preferred by patients for the treatment of apnea as it also has a beneficial impact on the measures of sleepiness, blood pressure, neuropsychological function and quality of life. It makes the anti-snoring mouthpiece the treatment of choice. The intraoral devices are an effective treatment for two-thirds of patients. Research reports complete reduction of apnea in 35-40% of cases and partial reduction of apnea in 50% cases. Continuity in treatment has demonstrated 77% effectiveness after one year of treatment with an average usage of 6.8 hours per day.

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Sleep Apnea Mouth Guard – What You Need To Know About Them To End Snoring

The use of the best sleep apnea mouth guard, special mouth prosthesis, significantly reduces snoring and apnea, allowing patients to regain normal sleep pattern. It normalizes blood pressure and eliminates excessive daytime sleepiness. Many patients reach such high levels of apnea that it affects their daily lives. This intraoral prosthesis is one of the least invasive treatments that gets fast results.

Apnea is a condition which pauses or decrees airflow during breathing while a person is asleep because the airway has become narrow, blocked or flexible. Almost everyone has brief episodes of apnea during sleep. Normally, the top of the throat remains adequately open during sleep to allow the passage of air. However, some people have a narrower throat. When muscles in the upper part of the throat relax during sleep, breathing can stop for a while. This is known as apnea.

With the advancement in the technology of sleep apnea, the intraoral appliance therapy is growing in popularity. Intraoral devices are being used for the treatment of snoring and obstructive sleep apnea. Now is the perfect time to include this treatment of sleep apnea in practice.

A person who starts snoring loudly soon after he has fallen asleep can have apnea. Snoring becomes stronger until a long episode of silence occurs. This means that no breathing is taking place. This is followed by a gasping attempt by the person to breathe. In a condition in which breathing stops during sleep, the doctor may recommend a range of treatments. Some of the most common devices for sleep apnea are continuous positive airway pressure (CPAP) machines, mouth guards, and specially designed pillows.

A person with sleep disorders caused by apnea can be constantly cranky and distracted. They can fall sleep at work or just feel sleepy because the body has not rested properly. They also have continuous chairs.

With oral appliance therapy, a type of mouth guard is placed on the teeth and helps to move the tongue or jaw forward while you sleep. This mechanically expands the airways so you can breathe. These look like a mouth guard used in sports. They are support devices placed on the upper and lower dental arches. It stabilizes the tongue and soft palate to keep the airway open.

The tongue keeping device is a kind of splint that holds the tongue in place to keep the airway open. It is not prescribed as often as MAD. People often need more time to get used to these devices and do not find them to be as comfortable. Dentists currently have deal with this disease and treatment has developed a device based on ease of use that substantially improves the quality of life of patients who snore. These devices secure the jaw in a position that keeps the airway open during sleep.

A device widely available online is the heat appliance. You boil it in hot water, and then bite for customization. The goal is to move the lower jaw forward and improve the flow of air, so they have fewer episodes of interrupted breathing. But these can not work as well as customized products. Before buying an oral device, talk to your doctor about what would be best for you.

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Stop Snoring Mouthpiece – It Can Ease Your Sleep Apnea

The best stop snoring mouthpiece is an oral appliance designed to keep the throat open. Oral appliances are usually very easy to use. Some are designed to open the throat by bringing the jaw forward. This can relieve snoring and mild obstructive sleep problems. Your dentist can give you advice about the different devices which can be suitable for your needs.

You may try different devices before finding one that works for you. Once you find the right fit, you still need to follow-up with your dentist at least every six months during the first year and then at least once a year after that to ensure that the fit is still good and re-evaluate your signs and symptoms.

Snoring is a common problem that affects more than half of the population aged 65 years and 30% of the adult population. If you snore a lot, you may wake up abruptly at night or when you get up you may feel very tired. Another warning sign is feeling sleepy at times during the day. Sleep apnea is very typical in people who tend to fall sleep within minutes of sitting before the television or on occasion have been sleep while driving or while working.

To reduce this problem there are a large number of devices in the market. Due to their composition of iron, rubber and screws, some of these devices are poorly tolerated by users. The device you choose should be comfortable to use. It must offer you a healthy cure for your snoring. If you use splints which have one size for everyone, they can be very uncomfortable. They can not adjust to the inner contour of your mouth. And if they can not fit your mouth, you could end up with a painful and ineffective solution.

One option is a dental device available on the market. It helps to modify the position of the tongue before bedtime. It is comfortable, small, removable and inexpensive. It produces relaxation of the palate. It should be used every night.

Another possible candidate for the best stop snoring mouthpiece is a prosthetic splint designed as a solution to snoring. These devices will help cure mild obstructive and moderate sleep apnea, as well as resistance syndrome of the upper airway. They are also useful in patients with severe apnea who can not tolerate the C- PAP.

When using an anti-snoring splint that fits your mouth perfectly, not only do you have a comfortable solution but also you can eliminate snoring without causing harmful side effects. These effects are changes in bite, tooth movements, pain in teeth or problems with jaw joint.

This appliance causes the advancement of the jaw, tongue and soft tissue. Consequently it increases the airway caliber for the passage of air. The jaw promotion is regulated. This forces it to move progressively forward, dragging with it the tongue and tissues that block the pharynx.

The mentioned devices have many clinical effects. They allow short-term reduction in the severity of sleep apnea. The oxygen flows better and subjective sleepiness disappears in patients with sleep apnea. Snoring decreases in frequency and intensity. In the long-term snoring and apnea are reduced to levels comparable with the results obtained in cases treated surgically.

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Anti Snoring Mouth Guard – The Answer To The Sleep Apnea Problem

The objective of the best snoring mouth guard is to keep the jaw in a slightly forward position during sleep. This position is intended to prevent the tongue from falling back into the throat and helps keep the airway open. The increased volume of air that reaches the lungs then helps reduce the vibration and therefore snoring can be greatly reduced or eliminated altogether.

While snoring is a common disorder, most people do not seem to realize how detrimental snoring can be to the health of a person. When trying to sleep, the muscles in the back of the throat and mouth relax. This makes the tongue and jaw fall to the back of the throat, so cutting off the natural airway. The force of the air that is able to pass through this channel then vibrates the tissues of the throat and makes the sound known as snoring.

Fortunately, there are ways to correct this condition without surgery or bulky machines. Many people have found relief by using a mouth guard to prevent snoring during sleep. These guards prevent your tongue and jaw from moving and make sure the airway remains open while you sleep.

There are many remedies, some more effective than others. Depending on the person, it is worth trying them. All testing must provide undisturbed sleep. Ultimately poor sleep can affect the health of your heart.

There are mouth guards on the market that are placed into the mouth at bedtime which aim to help or cause occlusion of the jaw. It appears that the effectiveness of these devices is 90%. They range from devices developed by professional dentists to devices sold universally as OTC products in pharmacies.

A mouth guard can make you stop snoring. You can buy a mouth guard in pharmacies or websites or your doctor will prescribe a mouth guard. The mouth guard holds the teeth in the proper position and prevails the lower jaw muscles from relax too much.

The idea behind the snoring mouth guard is to reduce the sound of snoring emanating from the person who snores at night, allowing both the snorer and his partner to get a good night's sleep.

Visit your dentist regularly and explain your problems with regard to snoring and sleep disorders you may be experiencing. Ask your dentist to prescribe a mouth piece specifically designed to help stop snoring. Let your dentist to fit your mouth guard. This process is usually done right in the office and takes no more than 15-20 minutes, depending on the type of mouthpiece that is recommended. The guard will be installed on the upper teeth and will prevent the jaw from moving back when you sleep. Insert the mouthpiece before going to bed at night.

Another reason for snoring is dryness in the environment, palate and mouth as a whole. If the upper respiratory system is dry and irritated it gives rise to these incompetent sounds. It is very common that people who do not snore may display this symptom when suffering from any nasal congestion. This can be solved by using a humidifier.

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Sleep Apnea Mouthpiece – Now You Can Get Rid Of Snoring

Among the best sleep apnea mouthpieces, there are dental appliances that keep a person's jaw loose to prevent snoring. There are mouth guards which are placed in the mouth before the person goes to sleep which work all night by holding the jaw in place. There are various causes of snoring, but one of the most common is the movement of the tongue in the mouth while a person sleeps, resulting in loud snoring. The mouthpiece will prevent the tongue from moving and then prevents snoring.

Snoring is common in adults and not necessarily a sign of an underlying disorder. However, in some cases, snoring can be a sign of a sleep disorder. Sleep apnea is when you have periods where you completely or partially stop breathing for more than 10 seconds during sleep. The episode is followed by a sudden snort or gasp when breathing resumes and snoring starts again. If you suffer from sleep apnea, this cycle generally happens multiple times during the night. Sleep apnea is not as common as snoring. People who share a bed with someone who snores can develop sleep difficulties.

In most people, the reason for snoring is unknown. Snoring is worsened by obesity. Another reason is excessive neck tissue that presses airway by large tongue size compared to the mouth. Other reasons include alcohol or antihistamine. The prominences of the base of the tongue or an alteration in the development of the jaws are also factors that favor snoring and apnea.

Apnea often produces unwarranted drowsiness during the day, frequent headaches, exhaustion and a state of listlessness that produces stress. On the other hand, the roommate who can not rest because of their snoring also alters their physical and mental health. It also creates problems for coexistence, historically deteriorating the relationship of the couple.

Oral devices decrease snoring in most patients. Sleep apnea mouthpieces are among the non-surgical treatment options for snoring and sleep apnea, The effectiveness of oral appliances that prevent retraction of the tongue has been proved. We can distinguish mandible advancement splints, which displace the jaw forward or devices that retain the tongue. They are designed for static mandible advancement as well as a repositioning of the tongue and to retrain nasal breathing.

We can also find an elastic unit. It is made of an injected elastic soft silicone suitable for snorers or hard obstructive sleep apnea.

Another option is a mandible enhancement device consisting of two pieces, one upper and one lower, connected to each using a plastic rod. This plastic rod may be longer or shorter to achieve greater or lesser mandible advancement. It is suitable for snorers with obstructive sleep apnea. The mandible advancement splints require that the patient have a sufficient amount of teeth, while the tongue retaining devices can be used by edentulous patients.

The apnea mouthpieces are another form of stop snoring devices. They work by keeping your mouth closed during sleep, reducing snoring. These devices are inserted into the mouth before bedtime. Keeping your mouth shut, the person is forced to breathe through the nose. This reduces the chances of snoring.

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Are You Sleep Deprived

Looking At Why Your Bedding Can Often Be The Cause Of Sleep Deprivation

One of the first things you need to consider if you are struggling to sleep is the quality and age of your mattress. Contrary to popular belief, mattresses do not last forever because over time the springs do wear away and the quality of the mattress does deteriorate, which will affect on your sleep. Make sure you turn your mattress over every couple of months, which can help the mattress to last longer because you are rotating the most heavily used areas.

The next thing to look at is your duvet and more importantly the quality and tog rating, because if you are trying to sleep with a duvet that is far too heavy then this will interrupt your sleep, often causing your body to feel trapped and overheated. In the summer, you should use a light weight duvet because this will help to keep your body more cooler than a traditional heavy duvet that is more suited to the winter months.

You should also look at the material that the duvet is made from. Some of the cheaper duvets are just near near suitable for your needs and this could have a major impact on you getting a full night's sleep with no interruptions. If you can afford to stretch your budget a little, you should have a look at duvets made from wool because this type of duvet actually helps to regulate your body's temperature no matter how cold or how warm the room climate is. This also means that you can pretty much have one duvet that will last all year long, without having to swap between summer and winter months and then store them somewhere.

You should also make sure your pillow is offering you the kind of comfort and support that your neck and body needs, because many pillows are just totally unsuitable and can lead to your body being out of position and causing strain and poor comfort. A good pillow will support your neck and head and yet still feel comfortable, so it's well worth checking out a few options and making sure that your pillows really do help you get the best night's sleep possible.

As we said right at the start, it is still important that you do check other issues outside of the bedding, including room temperature, lighting and noise levels, but if you spend some time and money and invest in quality bedding, then it really can have a massive impact on your sleep and help to make you feel much better on a morning.

How to Sleep Better at Night!

Do you find yourself tossing and turning quite a bit during the night? Or, sometimes you wake up in the morning and you still do not feel refreshed or you simply find yourself running out of energy early in the day. If any of these sounds familiar, you may not be getting a restful night's sleep. While this is a common problem among many adults, the good news is that you do not have to deal with low-quality sleep for the rest of your life. In fact, there are many steps you can take to learn how to sleep better at night. Here is a look at just a few of them.

Watch Your Diet

In many cases, poor dietary choices are a key factor in low-quality sleep. In addition to avoiding caffeinated products within the two hours before you go to bed, you should also avoid late night snacks. Not only are late night snacks bad for your waistline, but getting into the habit of caving into your late night munchies will also interfere with your sleep pattern.

Get Exercise

Getting exercising during the day will help keep your body healthy while also encouraging it to sleep at night. Often, we can not get to sleep simply because there is too much unused energy cooped up inside of us or because we have too much on our minds. Exercise will get rid of that excess energy and will alleviate stress, which will allow you to sleep better at night. Just make sure you do not exercise within an hour before you plan to go to bed, as the adrenaline you build up from exercise may further exacerbate your problem.

Use Your Bed for Sleeping Only

Many people like to do things such as watch television, read or even eat in bed, but all of these activities train the brain to see the bed as meant for things other than sleeping. Therefore, you should avoid doing anything other than sleeping while in your bed.

Treat Snoring

For many people who have trouble sleeping at night, a snoring problem is the root cause. Even if you do not realize you are snoring, you may be doing it and waking yourself up during the night. With the help of snoring treatment mechanisms, such as the Snore Guard mouthpiece, you can open up your airways and prevent snoring so you can enjoy a peaceful rest each night.

What You Need to Know About Sleep Deprivation

If you're over the age of about 28, you probably already know how hard it is to function the day after you have minimal sleep. If you're not over the age of 28, well, your time is coming.

The occasional sleepless night is not going to ruin you, and everyone ties one on every time in a while – or at least they should! However, if you're experiencing repeated instances of sleepless nights, you could be doing a lot of damage to your health.

Researchers have tracked those with poor sleeping habits, and compared them against those who get adequate sleep. Their findings are not surprising. For those who get adequate sleep, there is poorer functioning on a variety of assigned cognitive tasks. There is an overall decrease in mental functioning, which can have a big impact on your daily life.

There are many ways to torture an individual, and one famous method is by sleep deprivation. This is no accident. There is a long list of symptoms that arise from lack of sleep, including confusion, memory lapses, headaches, bloodshot eyes, irritability, hand tremors, high blood pressure, and more.

Most people are building their careers in their 20's and 30's, which also coincides with the age at which folks like to go out and party. There is no ideal amount of sleep, but realizing how your evening habits can affect your daytime activities is important.

Interestingly, simply sleeping as much as possible is not the key to aging in a healthy way. It seems that each person has a certain length of sleeping time that is ideal for him or her.

Researchers found that increasing your sleep from 7 – 8 hours can actually decrease mental functioning to some degree, much like sleeping fewer hours can do.

Naturally, we do not come with labels telling us how much to sleep, but it does not take a rocket scientist to surmise that you should pay attention to the signals of your body.

Interestingly enough, sleep deprivation is highly correlated with lack of sleep. Some people trying to lose weight report better weight loss progress when getting the rest that their bodies need. If you're having trouble losing those few extra pounds, it's worth making sure you're fully rested before you cut more calories.

The body is extremely sophisticated, and will let you know when it's fatigued and needs sleep. Listen!

Sleep deprivation is detrimental to your health

Sleep deprivation is one of the easiest ways to throw off your health and body balance. While staying out late and partying are fun – and let's face it, we all love to let loose – it can have a very negative effect on the body and its ability to function.

For those who are in school or have demanding jobs requiring heavy mental acuity, sleep deprivation is highly detrimental. Some of the symptoms associated with sleep deprivation include confusion, memory lapses, headaches, bloodshot eyes, irritability, hand tremors, high blood pressure, and more.

Sleep deprivation is also highly correlated with obesity. Many people trying to lose weight focus heavily on exercise and calorie intake, and forget that the body simply can not function and burn energy optimally when chronically fatigued.

Sleep deprivation deprives you of your optimal life

Among the things you can control in your life, sleep should be at the top of your list. It seems like in our busy lives, we give adequate

sleep short shrift, and it is definitely to our detriment. Staying out late and partying can be fun, and staying up late working can help us in our careers, but it can do serious damage to our health.

For optimal mental functioning, you should be getting anywhere from 6 – 10 hours of sleep per night, depending on your body's needs. Getting more sleep than you need is not necessarily helpful, and can even be damaging to your mental functioning. Your body will “tell” you how much sleep it needs, so be sure that you're listening!

If you're unsure if you're suffering from sleep deprivation, ask yourself, do you experience confusion, memory lapses, headaches, bloodshot eyes, irritability, hand tremors, high blood pressure, and more? You may want to evaluate your sleep habits!

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Fifteen Home Remedy Tips to Help Stop Snoring

Snoring can be a real challenge for some couples. The annoying snores produced by a partner lead to sleepless nights and can even put strain on your relationship. But there is no need to despair. There are many ways to help stop the snoring and the resentment that might come along with it. Asking why people snore first can also be helpful in deciding what techniques will work best.

Five Tips for Back Sleepers

1. Pillow Talk : if your partner sleeps on their back buy them a few new pillows and have them sleep a little more upright.

2. A New Angle : A good old fashioned answer for the snorer who sleeps on their back is to put your bed on an angle. Propping your bed up safely by adding a two by four under your box spring or the headboard will do the trick.

3. Roll Over : Give your partner a nudge when they start snoring and get them to roll over on their tummy or side. This is of course only a temporary solution as chances are they will wind up on their backs again at some point in the night.

4. Rig Their Pajamas : This may seem a little mean, but desperate situations call for desperate measures. Sew a tennis ball to the neck of their pajamas and when they roll on their back they will roll back on their side as it will be uncomfortable.

5. Hug a Pillow : This can sometimes stop snoring for those who sleep on their back.

Five Tips for Congestion

1. Medicate : Have them take a decongestant before bedtime. Keep in mind this could lead to a whole new snoring session if it puts them into a deaf sleep.

2. Gargle : Gargling before bed with peppermint can shrink the lining of the nose and throat. Use peppermint oil in water and gargle and spit.

3. Nasal Strips : Nasal strips open the passage of the nose for easier breathing.

4. Brace Yourself : A soft neck brace used for whiplash can also help those with nasal issues but getting your partner to wear one might be a bit of a struggle.

5. Clean up : Vacuuming, changing the sheets and keeping as little dust in the room as possible will less allergens in the room that can lead to snoring.

Five Lifestyle Changes

1. Stop Late Snacking : Avoiding large meals, alcohol or snacking before bed will also help stop snoring.

2. Lose Weight : A little personal, but if your partner is overweight, losing weight will help ease constricted airways. Just 10 percent of their body weight will make a huge difference to their health and snoring.

3. Quit Smoking : Snoring is just one more reason to quit smoking.

4. Check Medications : Have your partner check with their doctor to see if any of the medications that they are taking can cause snoring. They can decide with their doctor if there are alternatives.

5. Humidifier or Vaporizer : Dry air can cause snoring. Use a humidifier or vaporizer by your partner's bed to add moisture to the air they breathe.

Further Snoring Solutions

There are also many products available on the market if the home remedies are not affective including:

• Snore Zip: This all natural oral spray is ideal if you have sinus and nasal issues as it helps break up mucous while increasing the flow of oxygen for a good night's sleep.

• Vital Sleep Stop Snoring: This mouthpiece is FDA approved and provides a free flow of air to your lungs.

• SnoreRx: This comfortable, customizable mouth guard is FDA approved and uses BPA free materials for safety.

• My Snoring Solution: This is a comfortable solution for better sleep without snoring and is ideal if you are ready to sleep with your mouth open.

• Stop Snoring tonight: This is an actual program that provides you with a series of exercises for a perfectly natural, non-invasive solution without the use of drugs or an apparatus.

• Good Morning Snore Solution: This mouth guard is designed for comfort and has helped 70 percent of those who have tried it.

As you can see there are many options your partner can try to help them stop snoring. Knowing why do people snore will help you find the right solution.

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Distinguishing Between Snoring and Sleep Apnea

If your partner seems to be keeping you up at night with their snoring it is important to pay close attention to make sure it is just snoring and not sleep apnea. It could be a potentially dangerous condition that actually stops you from breathing during sleep. Here are a few tips to help you decipher between the two.

The Different Types of Sleep Apnea

It is actually a medical condition that causes you to stop breathing or experience very shallow breathing throughout the night. You will experience interruptions to your breathing hundreds of times a night in 10 to 20 second bursts. The result of these interruptions is a very restless sleep and difficulty experiencing the truly deep sleep required to achieve REM sleep. This can lead to serious issues as you will not be getting the required amount of sleep to be alert, work effectively and feel rested each day. This heightens your risk for more serious health issues including high blood pressure, weight gain, stroke, heart disease and diabetes.

There are three types of sleep apnea:

Obstructive : This is caused by the tissue in your throat blocking your airways as you relax during sleep. This is the most common type. This also causes for very loud snoring.

Central : Snoring does not accompany central sleep apnea. This type is caused by the brain not signaling the body to breathe properly.

Complex : This type is a combination of central and obstructive apnea.

The Symptoms of Sleep Apnea

If you are trying to determine if you or a loved one has this problem you can watch for disruptions during sleep such as choking, gasping and pauses in breathing. If you are concerned about yourself have someone watch you while you sleep. You can also take note if you are suffering from drowsiness during the day without any known causes. Watch for signs such as lack of concentration or learning challenges, memory issues or morning headaches. Emotional issues are also common including moodiness, depression and irritability. You may also have headaches and a sore throat in the morning as well as a dry feeling in your throat. Some people also urinate frequently in the night.

Snoring versus Sleep Apnea

One of the easiest ways to tell if you have sleep apnea versus snoring challenges is how you feel in the morning. If you snore you are in a deep sleep. If anything it will be your partner who is the one who is tired as opposed to feeling tired yourself. Signs such as moodiness and drowsiness will not be present in those who snore whereas those with sleep apnea will suffer from many of the symptoms listed above.

Easing your snoring will help you both get a better night's sleep. However if you are worried you or a loved one has sleep apnea it is important you speak to your doctor as soon as possible.

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5 Simple Tips To Help Reduce Snoring

Snoring is not only a nuisance for the sufferer and their sleep partner, but if connected to sleep apnea, it can also be dangerous too. There are many ways to try to reduce snoring, but for some people there is no choice but to seek professional medical advice. This may then lead to treatments such as CPAP (continuous positive airway pressure).

But do not give up hope just yet. There are a few simpler things you can try before it gets that far. One of them may even work for you tonight!

Here are my 5 simple tips to help reduce snoring.

  1. It's fairly well-known that sleeping on your back will increase the chance of snoring. But many find it difficult to stay on their side, especially if they move around a lot during the night. One method you can try is to place a rolled up towel behind you on your bed so that if you try to roll over during the night, the towel will prevent you from doing so. I've also heard of someone putting a tennis ball between their back and pyjama top! Almost it worked extremely well!
  2. Another often tried method to reduce snoring is to prop yourself up by using an extra pillow or two. Often, this elevated position is enough to keep your airway open and so helps to get a good night's sleep – for everyone!
  3. There is a major obesity crisis through the world right now, and being overweight is one of the leading causes of snoring. The extra flesh around the neck helps to block the airway as the neck and throat muscles relax during sleep. So a well-balanced program of exercise and diet may be all that's needed to stop the snoring problem, and could also prevent future health problems such as high blood pressure, diabetes and strokes.
  4. Consider investing in an air filtration unit, especially if you are an allergy sufferer, or you have pets or smokers in the house. Clean air will assist in keeping your airway open as you sleep, and as a bonus your allergy problem could also improve.
  5. Avoid drinking alcohol, especially just before bedtime, as it relaxes the throat muscles even further and exacerbates the problem. It's definitely you will notice the difference if you drink alcohol, but your sleep partner certainly will!

If all of the above tips have no effect in reducing your snoring, my next suggestion would be to purchase an anti-snoring device. They are widely available on the internet, not expensive and have had good reports from users. Basically, the device fits snugly in the mouth and supports your jaw in such a way that it keeps the airway open, even when the muscles relax during deep sleep. Do not let snoring ruin your life.

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Care-Giving the Caregiver

For the last several months I have played the role of the caregiver. It feels like somewhere along the line you get lost among the myriad of medications, doctor's appointments and just the general care and cleaning up. Then there is the isolation and loneliness that comes with it. I did not realize how it sneaks up on you and overcomes you.

As my husband got ready for his surgery and his ultimate progress of his illness to one where he is almost not able to care for himself, I have put my life on hold and forgot to take care of me. It started with little things, putting off exercising then there was not going out to activities and finally I stopped even eating healthy and instead tried to find my pleasure in food. I was so tired at the end of the day trying to do everything for everyone in my family I would fall into bed exhausted only to remember there was more to do.

But what kind of help can I be if I hate coming home, I feel sick all the time and I am always exhausted. This is no way to live a life. There is to be at least a little balance. Sleep can not be secondary, exercises can not be secondary and healthy eating and sunlight can not be secondary. All these things will give the caregiver strength to help those that love and are helping.

I know today I got up and went for my 1.5 mile wog. I am not fast enough to call it a jog but it made me feel better. Itave me more energy and it reminded me that I need to feel good. I need to feel healthy. I need to sleep better. I need to be able to study for my classes and bring a positive attitude to my students and patients.

How do you create balance because there is a great deal of guilt that is associated with taking time for yourself. It comes down to having to say that if I am not here for 30 minutes what will change? If I am out getting groceries the person being cared for is okay, so he will continue to be okay if I go out with my friends for an hour so I can refresh my batteries. It is okay if the dishes are not done tonight. It is okay if I only vacuum and dust once every two weeks. It is definitely better to spend the time exercising and keeping my body healthy so I can have the energy to care when it is needed.

Isolation and depression will affect your health. The stress involved is already high so really you can not afford to let these other issues rob you of your health. It really is not selfish but one of the most caring things you can do.

Being a caregiver is a hard job. But remember you can not give what you do not have. Do not stand-alone. Reach out and remember there are others out there to help you or at the very least cheer you on.

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