Get More Sleep: Nine Tips for a Good Night’s Sleep

I get 8 hours of sleep a night. My dog ​​gets about 20 a day. So recently I asked people on Facebook if they were getting 8 hours sleep. The overwhelming response was NO! So today I wanted to take a quick moment and provide some tips on helping you get some better zzzzzzzzzzzzzz's.

The Blessed 8 hours

We have all heard that we are expected to get 8 hours of sleep. But why is that? What is so golden about 8 hours?

When we sleep, our body is working away. Those enzymes, hormones and other labors are hard at work, cleaning your liver and your kidneys of toxins and other gunk like fat. They are repairing damage that might have occurred during the day, or your life time. Unlike that speedy cleaning crew that does a fab job cleaning your house in 2 hours, your internal cleaning crew takes about 7 to 9 hours to get the job done well. Once you rise, the workers turn task to helping you digest or think or move or all the other wonderful things you do with your body in its waking hours.

When you are not getting 8 hours of sleep you can think of it as if your house is not getting cleaned. Stuff keeps piling up as your life is busy, but no one is taking out the trash. Yuck. This is why when you get run down and sleep deprived, you are more apt to get sick. This is also why there is so much talk about how getting your 8 hours of beauty rest helps you lose weight. Hmmmm, maybe this is why they call it beauty rest.

But I Can not Sleep

So what if you can not get 8 hours sleep? It sees several gals on Facebook try but just can not do it. I've been there, and at times return to the land of the sleepless. In fact it is a common problem in our over-stimulated, over-stressed society. Notice how you do not have a problem sleeping when on vacation? Of course not. According toMedicineNet, many of the factors that keep you tossing and turning include:

  • Stress or anxiety
  • Illness
  • Noise
  • Light
  • An over committed schedule
  • Caffeine
  • Alcohol
  • Stimulant medications (such as diet pills, cold and allergy remedies, asthma remedies)
  • Depression or anger
  • Fear

Yes, the modern lifestyle has tons of ways to keep your internal cleaning crew from doing its job.

So what is a gal to do?

There are a lot of standard suggestions out there about how to get more and better sleep. They are standard because they tend to work, including:

  • going to bed at the same time every night,
  • drinking warm non-dairy milk or soothing herbal tea right before bed (dairy can be hard to digest and can cause congestion that disrupting sleep with a stomach ache or stuffy nose)
  • no caffeine after 2 or 3 in the afternoon, and
  • limiting your bed to sleep and sex – no more or eating reading in bed ladies

If these do not work for you, let's try addressing the defect causes of your restlessness.

  • try yoga nidra (the yoga of relaxation) before bed. It also works when you wake in the middle of the night and need to get back to sleep. Jennifer Reis has a great CD with a segment designed for insomnia.
  • try changing your schedule or cutting down your to do list – go to the heart of the problem.
  • try meditation. If stress is a key reason for your lack of sleep, adding the stress and learning to relax will free your mind so you body can get to work cleaning house.
  • try 5 to 10 minutes oflegs up on the wall pose before crawling into bed
  • For many people, including myself, kicking the junk food habit and getting 6 servings of vegetables a day seems to act as a reset that results in longer and better sleep.

In my own healing process, 8 hours of sleep was a key tool in my radical self-care toolbox. It was not easy at first. It may take time for you. But simple changes in your patterns can have you sleeping like a baby, and cleaning house while you are at it. Heck you can even lose a few pounds in the process. Sounds like a pretty good deal to me.

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5 Herbs That Can Help You Overcome Sleepless Nights

Sleepless nights also meant tired days. If you do not sleep well at night, you are well aware that it is miserable and takes the pleasure out of your day time activities. And in spite of the exhaustion, you know you will have difficulty falling asleep when you go to bed, in spite of your tiredness.

Establishing a new sleep routine will mean learning about what your body needs to be able to fall sleep, and following it regularly. Options include hot showers, regular bedtimes, warm milk, as well as herbs that are known to encourage sleep.

Herbs that have been found to induce sleep include:

Chamomile – (also known as passion flower) promotes relaxation and relieves stress, is mildly sedating, and acts as a muscle relaxant. It is commonly consumed as a tea. It does have some side effects. These include an allergy risk for those who are allergic to daisy, marigold and other flowers in the compositae family. It can increase the risk of miscarriage.

Kava -relieves anxiety and depression and can induce sleep. There are concerns about kava, and it is recommended for use as a very short term solution for healthy adults. Learn more about kava so that you make an informed decision.

Lavendar -relieves anxiety and insomnia. It is used in a variety of ways including massage, pillows with seeds and flowers, and in an oil burner. There are a variety of different lavenders so you could investigate the best choice for you

Valerian -has been shown in studies to shorten the time required to fall sleep. Although some people find that it works immediately, it typically needs to be taken regularly for the best results.

Hops- are used to encourage sleep, and have a number of other effects including skin, digestion, and menopause. When used to assist sleep, it is usually combined with other herbs such as valerian.

Why Should You Use Herbs?

Using herbal treatments are a great way to overcome sleepless nights without using medications. Drug therapy can help you to sleep, but it does not address the issues that are causing your insomnia. They also do not give you a natural sleep.

Herbs encourage natural sleep, are not addictive, and will not affect you in the morning. They will assist you to sleep normally, which allows you to wake up refreshed in the morning. Herbs do provide a safer alternative, and can be included as part of your sleep routine.

You will still need to get to know what your body needs to get to sleep, and create a routine that works for you. Herbs can play a healthy part in that routine, but will work better if you have spent time relaxing, and removed stimulants from your diet.

Overcoming sleepless nights is more that getting one night's sleep. It is about setting up a bedtime routine that makes it possible for your body to fall sleep every night. There are activities that everyone needs to sleep better, but you also need to understand your own body to achieve good sleeping patterns.

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How To Cure Insomnia Once And For All

To cure insomnia you need to provide everything your body needs, to be able to sleep. Unless you have been confronted by a traumatic event, it is likely that your sleep patterns changed over time and you are not really sure why you are having sleep problems.

Not getting enough sleep can result in anxiety, depression, weight problems and poor work or school performance. Insomnia is a relatively common sleeping disorder, which affects one-third of the adult population around the world. It has become increasingly understood to be a chronic condition that for some people may require long-term therapy. Insomnia can leave you feeling totally drained which contributes to inefficiency on the job, poor concentration and irritability. It's a frequent problem in individuals with anxiety and depression.

Insomnia is a sleep disorder recognized by a persistent inability to either go to sleep or stay asleep on a repeated basis. Insomnia can drain not just your energy levels and mood but also your health, work effectiveness and quality of life. It can cause daytime sleepiness and a lack of energy. Insomnia may last for days, weeks or even years and can be extremely distracting.

A wide range of factors and causes can be responsible for the three different types of insomnia. These can include both physical and psychological factors. It can be taken on by altered work hours or jet lag. Prescription or over-the-counter medications can cause insomnia, as can various medical conditions. It is linked to high health care use and within primary health care there are a variety of treatments available.

It is a growing problem these days as more and more people are affected. It is approximately twice as common in women as in men, and is more common in older than younger people. It is a nightmare for about 10 percent of the US population – 30 million people. It can range from mild to serious and varies from a few days to many years. Insomnia is a widespread public health problem that speaks a significant toll on society.

To cure your insomnia once and for all, you will need to have a healthy sleep routine, and also address any factors that caused the insomnia in the first place. This could mean therapy for any trauma that you are dealing with, and addressing any negative response you have developed about going to bed. This will include that feeling of dread as you walk into your bedroom at night, and the urge to get up because you can not sleep, and the feeling that you are wasting time lying in bed.

Attitude plays a very important part in having healthy, refreshing sleep. Just as being awake and busy in the daytime is important, so is sleeping well at night time. Your brain and body need to sleep to recover, refresh and to deal with the day's events. It is important that you assist your body to sleep and plan it into your day.

Caffeine drinks, evening entertainment, computers, and television are not designed to help people to sleep and can make it very difficult for you to fall sleep. If you are ready to cure your insomnia, begin by removing anything that contributes to your sleeping problems. You can follow it up by creating a routine that encourages sleep, and treating your sleep as a valuable part of your day.

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5 Benefits of Sleeping – Why Is It Important to Sleep?

God has made this universe in equilibrium and we all know that. In order for every event to perform efficiently, there are set standards, rules & regulations. When it comes to our health, we can not assure the importance of adequate sleep. Over the past decades, scientists, medical researchers and religious schools have started emphasizing on getting adequate amount of sleep. It is recommended to sleep for at least 6 to 8 hours. Why is it so important and what are the benefits? Here are these listed below:

1. Improves memory – The exhaustive daily routine of our lives has made our mental capabilities worse than ever. We need to sleep adequately in order to improve our memory. Researches are still unable to understand how memory can be improved by sleeping.

2. Stabilizes cardiovascular system – Sleeping for at least 6 to 8 hours helps in stabilizing your cardiovascular system, which is constantly under stress & pressure all day long. While sleeping, your heart is in a relaxed state and there are fewer chances of strokes or heart attacks.

3. Helps in controlling weight – I always thought that continuous workout leads to weight loss but I was wrong. Research has proved that it is important to eat, exercise and take adequate amount of sleep in order to control weight. When you do not get enough sleep, your hormone balances get disturbed, due to which your appetite level increases than usual. This obviously leads to obesity. So, if you are thinking to lose weight, take a good night's sleep and witness the difference.

4. You are more energized the day after – When we work all day long, our body gets exhausted and we need to lay down and sleep in order to work for the same tiring routine the next day. When you wake up, you are refreshed and active to continue your routine tasks easily.

5. Helps in decreasing the chances of diabetes – Scientific researchers and clinical experts have proved in their studies that lack of sufficient sleep could lead to type 2 diabetes. When you do not get enough time to sleep, your body is not able to break down glucose efficiently.

For newborn babies, the average sleeping time is in between 12 to 18 hours and for adults, it is 6 to 8 hours. If you are above the age of 20, try to sleep at least 7 hours every night.

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Stop Snoring Aids to Prevent That Irritating Snoring

Have you ever woken up to a strange sound in the middle of the night, like sometimes a cat clawing at a post or maybe some strange move going around the kitchen only to find it was your brother who could not stay away from the goodies in the fridge? What about snoring? Yes, snoring is one of the many reasons why people lose a lot of sleep and it's not the snorer who suffices the worst, it's the ones around them that do.

You toss and turn in your bed, trying to block out that annoying buzzing or sawing sounds that can come from your brother's or fathers bedroom (but maybe even your partners) but you just can not get any sleep! This is where stop snoring aids come in handy! You do not have to toss and turn around your blankets to get some good sleep; you can stop the snoring from coming before it does arise with these aids!

The Two Types of Snoring

Snoring can come in two types: obstructive sleep apnea or primary snoring. You need to deal with the circumstances that are caused by these two forms before it gets any worse than it already is! The snore pillow is one of a stop snoring aid that you can use and these might seem like your ordinary looking pillow that anyone can find at any department store, but do not be fooled because they are specialized pillows that can enhance the sleeping posture of the sleeper and can stop from them snoring.

The materials that are being used to make these pillows are those that can help make sleep easy, comfortable and snore free! Another in the list of aids to stop a snore is the snore guard, which is worn right below your jaw keeping your lower and upper jaw alignment correct and by using this; the air passage is dilated in your throat. This stop snoring aid has been approved by the FDA and gives you a security that it is safe and effective to use.

CPAP and Mouth-guards

The CPAP or the Continuous Positive Airway Pressure Appliances of one of the aid to prevent a snore is highly recommended by many doctors as this sleep mask has a pump that can allow air pressure to travel then keeping your throat from failing. This pump and mask has a pump that comes with the said device but sadly some of the patients that have used such stop snoring aids discontinued use because it was uncomfortable. Another in the list is the mouth guard which is created to fit into your mouth.

This moves the jaw and the tongue towards its anterior, lifting the palate and allows clean and clear airways, thus preventing the user of this device to snore. Sadly, there are not such cures that can rid you of snoring habits when it starts but there are many ways that can prevent it with stop snoring aids which provides relief and comfort in sleep! Choose a comfortable device for a much enjoyable much peaceful sleeping experience.

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Anti Snoring Devices To Help You Stop Snoring

Snoring can be a real problem. It can make sleep absolutely difficult and uncomfortable. The truth is people who suffer from snoring or have snoring problems during sleep time, have a mild or moderate form of sleep apnea. But if you find yourself waking up in the middle of the night with someone complaining about all the noise making at 11 in at night or maybe around 3 in the morning, then maybe it's time for you to look for anti snoring devices that can help sleep becoming more comfortable for you and for the people around you.

First, you need to know that a snore is caused by a blockage with the airways of a person when they're sleeping that causing breathing noises. Air blockage does not only make the people around the snorer lose sleep, but also, the snorer himself or herself can suffer from unpleasing sleep. Snoring can be caused by the blockage around the nose, throat or mouth and this is a common problem among many people. There are many devices that can prevent it you can try, like special pillows or nasal strips.

Know the Cause of Your Snoring

Before you choose your anti snoring devices you need to know what's causing the problem and it's very important that you know before you invest in any of the devices that can help, otherwise, no such help can be applied. By knowing what's causing the problem, you would know which devices to stop the snore to choose from. One cause is a soft palate, extra long uvula or excess tissues found in the throat because of the limits one can get from a bulky neck.

A bulky neck can give a certain limit to the air that enters the body as well as exist. Any loose or dangly muscles can cause you from it and obesity itself can also be a reason as to why this happens. The extra weight on your stomach can prevent your diaphragm from doing its work properly and can cause your breathing from being irregular. Proper dieting can be one of the devices or ways to stop it; with a healthy exercise and a good diet plan you can reduce not only snoring tend but also any health problems in the future.

Nasal Blockage and Other Anti-Snoring Devices

If you think that your snoring is being caused by nasal blockage then nasal strips can act as the best devices for such problems. Stuffy nose and nasal construction disorder can make breathing hard, so breathing through the mouth becomes your alternative to breathing. Nasal strips are popular devices that can be useful to you when you're suffering from nasal blockage.

Other devices can be medication for allergies, flu's and colds. There are many other devices for anti snoring that you can try as there are many other reasons for a person to snore. All these anti snoring devices ranges from adjustable beds to CPAP's and these can vary considering the needs that is much preferred and needed by the persons budget and cause of snoring habits.

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Stop Snoring Mouthpiece – Can Give You Peace And Quiet At Night

When it's time to go to sleep, there are many concerns that can hit a person. There's the usual insomnia, the restlessness and sometimes when you're half way to dream world – the person you're sharing a bed with, starts snoring which means that your chance for sleeping go down to a probable: zero. Snoring can disrupt sleep and can end up being a bad sleep apnea symptom and the best way to stop yourself or your partner from snoring during sleep, it to have a stop snoring mouthpiece.

You see, snoring is not just a bad habit when you or someone you know is sleeping; This is also a bad health condition. When you're the snorer and you happen to have someone sharing the room with you, or possibly have a partner who shares the same bed changes you are probably interrupting their sleeping patterns with your snoring. If you're the one having to suffer from someone what you share the room with, then you're the one to be suffering from sleepless nights.

Stop snoring mouthpiece, to stop the snore!

Although there are many ways to avoid having to listen to them cut wood during sleep, there is always another way to avoid them from waking you up in the wee hours of the morning and this is using the mouthpiece itself. This stop snoring device is a great solution for your partner's, roommates or your snoring habits. With it, you can have a good night's rest.

This is one of the greatest ways to stop the snoring and this also includes anyone who has suffered from moderate or slight sleep apnea. This mouthpiece is also known as a Mandibular mouthpiece splint, that can reduce or stop the snoring because this supports the human jaw from shifting or moving backwards or forwards. Because of this, it can clear the airways making sleep more comfortable for both you, and your partner.

Find the perfect fit for comfort

The mouthpiece is also known as a dental appliance and allows the oxygen to flow freely during your sleep and this piece is accepted as an effective and healthy way to treat sleep apnea. With the use of a mouthpiece to stop snoring you can sleep easier and better and you do not have to worry about someone complaining about the racket you just made during your nights slumber. The mouthpiece works its magic by applying this mouthpiece into the snorer's mouth and over their teeth.

The downside of this is the possible discomfort one can get when the mouthpiece does not quite fit, making it possible for that person to wake up feeling sore and reshaping of your teeth and mouth. If you're looking for a stop snoring solution, the best way to get the perfect mouthpiece that can fit into your mouth perfectly is to go to your dentist in order for you to get a custom fit stop snoring mouthpiece that can suit you best! With that, you or your partner will not have to go a night without sleep or snoring ever again.

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Use The Power Of Your Imagination To End Sleepless Nights

The ability to sleep becomes very precious when you have had sleepless nights. The difficulty with sleep is that it is not something you can force. You can make yourself wake up by setting an alarm, but you can only allow your body to fall sleep. And that can be where the problems can start.

Your body needs the right environment to go to sleep, but you may not even realize what you did when you were able to sleep at night. And if you did not know what you did, it is very difficult to turn back the clock and go to sleep easily.

You may, or may not be able to pin point when you first had difficulty sleeping, but it is quite possible that the current reason for your sleeping problem is different.

Your original sleeping problem may have been bought by stress and worry, an increase in coffee consumption, or a change of routine. What can also happen at that time is that your imagination starts to anticipate potential problems.

Do you find yourself worried about whether you will be able to get to sleep as you get into bed? This can even be as strong as a sense of dread about bedtime.

Do you delay going to bed in the hope that you might be tired later?

Or do you find that your mind is overactive as you lie in bed wondering why you can not sleep, and how tired you will be tomorrow?

You may get restless, start watching the clock and think about getting up again.

And you probably feel like you are wasting time in bed, and could be using your better time if you got up and did something.

If your answer is yes to the above, your imagination has gotten you stuck on a treadmill where you think you can not sleep, do not know what to do, and round and round. So whatever started your insomnia has been replaced by the stress of not being able to sleep.

To be able to end sleepless nights, you will need to use your imagination in a way that can help you to go to sleep.

So how can you do that?

Because of the way that your brain works, you can not sleep while you are stressed. Therefore you need to stop allowing your imagination to stress you and keep you awake.

Your body needs a regular routine so that it knows it is time to go to sleep. Aim to have a quiet evening, with no alcohol or coffee, and exercise early in the day. Turn the TV off, read quietly, and take a hot bath or shower, to relax your body and encourage sleep.

As I said earlier, you can not make yourself go to sleep. But you can go to bed, rest and relax your body, to allow it to recover from the day. As your mind comes up with negative thoughts, think of times when you love to be in bed. This can be when it is cold outside and you are warm and cozy, or when you have had a long hard day and your body needs a well-earned rest.

Dwell on these positive thoughts, and stay calm. Appreciate your warm bed, and the rest you are getting. If your thoughts turn to staying awake, or busy chatter, tell your mind that it is time to rest and go to sleep, and go back to your pleasant thoughts.

Being agitated, tossing and turning, and getting stressed will not put you to sleep. Instead you are replacing the stress with thoughts that keep you relaxed and more likely to go to sleep.

Expect to wake up during the night. It is not a problem. Just go back to positive restful thoughts and give yourself the chance to fall sleep again.

Your imagination can work for or against your efforts in getting to sleep. You may not have realized the power that negative thoughts had on your ability to sleep. So now that you are aware, use this same power to have a positive effect to end your sleepless nights.

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How to Keep Kids in Their Beds

Making young kids sleep in their own beds can be a challenge for most parents. Both the kids and the parents might not get enough sleep in the night. Fortunately, there are a few methods that will help keep your child in his or her own bed.

First of all, you have to understand the reasons why your child wants to sleep on your bed. The most common may be that your kid is afraid of the dark. If you think this is the cause, you should leave a night light on in your child's bedroom. A small lamp may suffice. However, avoid leaving very bright lights on the whole night. Bright lights might not be ideal for you to use as they might not provide good quality sleep for your child.

Tuck your child to sleep and stay on his or her side for several minutes. Your child may feel safe when you are present inside the room. Make him close his eyes. On your part, you have to keep as quiet as possible. A loud noise can wake up your child and it might be difficult for him to go back to sleep.

Children may also be afraid of “monsters and creatures of the night”. If your child does not want to sleep in his or her own bedroom because he or she is afraid of monsters or ghosts, you should do something about this fear. Aside from putting on a night light, you may assure your child that his or her fear is baseless. If you are telling stories before your child sleeps, avoid sharing horror stories. Also regulate your child's access to frightening TV shows. If your child does not have an idea of ​​what imaginary monsters he should fear, these will not impede with sleep.

Sometimes, your child's sleeping pattern will also come into play. Travel and activities might also be factors in your child's sleep. As much as possible, do not disturb your child's usual patterns of sleep. Make your child sleep at the same time each night. Avoid distractions such as TV, games and food at least an hour before it is time of sleep.

You need to be consistent with your decision about not letting your child sleep with you on the bed. When you have told him “no” once, you have to tell him the same thing the next time you find him visiting your room. You need to be able to clear up what the regulations are.

When your child asks to sleep on your bed, take him back into his own room and make him lie down on his own bed. Also, you may stay for a few moments until your child is sleepy. It may also help if you can provide some form of a reward if your child stays on his bed to sleep and not visit your room. This will be the positive reinforcement that you will need in order to make your child want to sleep inside his own room.

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Not Able To Sleep? 10 Tips To Cure Insomnia

Are you unable to sleep? Have your normal sleep patterns been disturbed? Because insomnia is often caused by worry, exhaustion, or emotional stress, there are many natural things that you can do to help you feel better and starting to get the sleep your mind and body need to maintain good health.

Tips To Help Cure Insomnia

1. Start Writing Everything Down

If there are things on your mind like your to-do list for tomorrow or worries and concerns that you have been having, then write it down. Writing has a therapeutic effect that can help calm obsessive or intrusive thoughts and assist you to unwind.

2. Change Your Bedtime Routine

Your bedtime routine is what you do about an hour or so before bed. For example, you may get a glass of water, head to the bedroom, put your pyjama's on and brush your teeth. During this routine, your mind can start to become anxious about the inability to sleep for the next 8 hours. This mental stress can cause your blood pressure to rise, and your body can start to have a hard time relaxing. In essence, your bedtime routine can be causing your insomnia.

Try changing up your bedtime routine. Put your pyjamas on a few hours before bed, brush your teeth before you even head to the bedroom. Create a different routine so that your mind does not say “Oh, I'm about to try and go to sleep!”

3. Make Sure Your Room is Dark.

Light is what tells our mind that it is time to wake up. When your room is full of light, it can be very hard to convince yourself that it is not time to be wake and; therefore, you can have a harder time falling asleep. Even a small amount of light can have this effect on your mind. Remove all lights from your room, no matter how tiny they are. If this is impossible, get yourself an eye mask to block out the light.

4. Keep Your Room Quiet

Just like light, noise tells us that we have entered the daytime, and it is time to wake up. If you have any sources of noise such as a ceiling fan or snoring spouse, you may want to try to tackle those issues.

5. Do not Use Your Bedroom Like a Hotel Room

Do not use the bedroom for daytime activities like working, watching TV, or eating. This can cause you to associate your bed with the daytime and not allow your brain to turn off for the night.

6. No More Caffeine After Breakfast!

It's very common to have a coffee in the afternoon, but some people are not able to sleep if they have coffee (or any caffeine drink) after the morning. Depending on the person, the effects of caffeine can last for a long time after it is ingested, and if you have a hard time sleeping then it is best to cut it out alike.

7. You Could Be Going Against Your Natural Rhythm

If you have to get up early for your job, then you have to go to bed early to get a good amount of sleep. Unfortunately, if your body goes against that rhythm of early to bed and early to rise, then you are trying to force your body to do something it does not want to do. If you feel as though you are more of a night owl, then you may want to find a job that allows you to work in the evening or night and go to bed when your mind and body are actually ready to go to bed.

8. Try a Foot Bath

This may seem a little unconventional, but it is a home remedy that can work to cure insomnia. A hot footbath before bed can draw blood away from the head and help relax you for sleep.

9. Drink Caffeine Free Tea

Many people find that a warm class of Chamomile or lemon tea help them relax and actually promote tiredness at night time. Chamomile has been used as a natural treatment for anxiety, sleeplessness and depression for a long time.

10. Take Up Reading

There is nothing better to take your mind of your worries and cares than a good fiction book. Find a book that gets your imagination going and helps you to forget real life for a while. After a chapter or two, you may find yourself starting to drift off into a dream-filled slumber.

The above ten tips are natural ways to help you when you are not able to sleep. Choose the ones that work best for you, and remember that a healthy life requires a good amount of sleep. It is very important to try to cure insomnia before your health starts to suffer.

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Avoiding Sleepless Nights – 5 Ways To Get The Sleep You Need

If you're having trouble getting to sleep and staying asleep you may be inadvertently making it difficult for your body to relax. Here are 5 ways that you can make it easier for you to consistently fall asleep and wake refreshed.

Limit Stimulants — Know the foods that contain caffeine and limit the amounts you consume during the day, but especially in the evening. The amounts that can cause sleeplessness vary from one person to another. So being aware of how much you can consume before you become giddy with energy is important.

Foods and beverages like chocolate, coffee, and tea contain caffeine and can work against a soothing feeling conducive for sleep. Alternatives include decaffeinated teas and coffees if you must and eat the chocolate far enough ahead of bedtime so it is not an issue.

Medication can sometimes contain stimulants that you are not aware of. If you find this to be true, look into changing medications or at the very least, get advice about changing the time that you take it if you think it is interfering with sleep.

Exercising immediately before bedtime can also keep you awake. Do not use this as an excuse to skip your exercise regime. Simply push it back from bedtime so that you get the benefit of it without losing sleep over it.

Keep It Quiet — Noises that disturb sleep often include a snoring spouse or partner, a pet that has nightmares (this is more common than you would think), traffic noises and late night television. Snoring strips can reduce snoring sounds. Try moving your pet to another part of the house. And noise can be muted with ear plugs.

Try putting the TV on a timer, many remotes have that feature. The bottom line is to figure out what's bothering you and take action to eliminate it.

Reduce Fluids — Staying hydrated during the day is a healthy habit. But continuing to drink right up to the time you go to bed means that you are likely to have to get up frequently to go to the bathroom. This constant back and forth can really make it hard to get back to sleep, and it often means that you wake feeling less than fresh in the morning.

Try stopping fluids several hours before your usual bedtime. Make sure you remember to go to the bathroom one last time before turning in for the night. This can make it easier for your spouse to sleep as well.

Make It Dark — Light can be a terrible distraction for some. Use shades at the window to totally block out light from the street and from the lights your neighbors use in their yards and on their porches. Sometimes those can unknowingly be aimed right at your bedroom window.

If you sleep with someone who likes to have the light on at night to read, consider getting a mask. There are also tiny little book lights that can be attached to the book that can drastically reduce the amount of light that is even present in the room.

Minimize Allergens — The dust mite is one of the most potent allergens known, and its numbers are usually highest in the bedroom. They can cause congestion, sneezing, coughing and other symptoms that make it nearly impossible to sleep. Encasing your bedding in zippered covers that make it difficult for them to reproduce is an effective way to minimize their numbers.

Other allergens that can interfere with a good night's sleep include dust, pet dander, mold and mildew spores, and seasonal pollen. Continually filtering the air to eliminate these airborne allergens will keep the air more conducive for sleep.

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Tips on Getting a Good Night’s Sleep

There's nothing quite as frustrating as not being able to sleep properly. A good rest allows our bodies to recover and rejuvenate so that we can take on the next day's challenges. A bad sleep can result in sluggish behavior, lower thought, and more irritability. In order to sleep properly, there are several elements that have to be in place to facilitate this. If you skip any of the steps, then a bad night's sleep might be the result.

Get a Comfortable Mattress

A typical mattress should be used for a maximum of 5 – 8 years. If it is used for longer than that, the springs start to wear down and all back support is lost. Make sure that you change your mattress if you have used it longer than a decade.

Avoid Eating Before Bed

As the day goes on, the body's metabolism begins to slow down. The ability to properly digest food lowers as it prepares itself for sleep. Eating right before bed can cause nausea or an upset stomach, resulting in a restless sleep. You should try to eat your last meal at least three hours before bedtime in order to avoid any discomfort.

Turn Off All Electronics

Some people like to watch movies or television before bed but this is actually a big mistake. When you use any sort of gadget or electronics, the body reacts by getting more excited and animated. Blood runs faster and the heartbeat goes up. This makes it really difficult to fall sleep because the body is in “action” mode when it should be in “rest” mode.

Keep the Heat Down

If the temperature in your room is too high, this may be causing restless and uncomfortable sleeps. The body needs to cool itself in order to prepare itself for bed. This is why it is so difficult for people to fall sleep in the summertime. Make sure that your room is set to a comfortable and slightly cooler temperature.

Invest in an Adjustable Bed

This is a great option for people who have severe cases of insomnia or stress. There are certain people who find it very uncomfortable to sleep lying down. An adjustable bed can help these individuals because the head and foot areas can be raised or lowered. An adjustable bed can help people to find the exact position they need in order to get a good night's sleep.

These are some helpful tips that you can follow in order to sleep properly. It is surprising how many people overlook very simple steps like owning a comfortable mattress or not eating before bed, but these mistakes are commonplace. If you can avoid these, then you will find yourself sleeping soundly for years to come.

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What Can I Do to Prevent Getting Narcolepsy?

Narcolepsy is one of the most common disorders involving the neurological system. Essentially, those with this condition will end up falling asleep with no way to control it. This condition is normally the result of a genetic condition, and there is no known cure for the condition as of yet. However, you can take control of the condition by following some of the tips below to help regulate your sleeping patterns and improve the condition.

Take the time and consult with your physician about all of the different options available for counseling. Speaking with someone who has a specialty in sleep disorders will help you to take control of your life and organize it. It will help you to avoid any narcoleptic fits and also help you on an emotional level to overcome this disorder that is trying to control your life.

Speak to your doctor and ask them about medications for your condition. Stimulants work by keeping a lot of patients up during the daytime, but when it comes time to go to bed at night they are not able to because the medication has not worn off. Antidepressants help to eliminate your REM sleep cycle. People who are suffering with narcolepsy can help prevent feeling tired during the day by using sodium oxybate.

Make sure that you are scheduling regular times for sleep. Getting sleep on a consistent basis can help prevent narcolepsy. It is often times the crazy sleep patterns that end up leading to narcolepsy in the first place. If you are able to go to bed at the same time on a regular basis and wake up at the same time every morning, you will be able to force your body into maintaining a proper sleep schedule. Regardless of whether or not it is during the week or the weekend, you need to maintain the same patterns throughout the duration to help regulate your sleep schedule.

Do not forget about exercising. Exercise has been proven extremely beneficial to a lot of people who are suffering with narcolepsy. When you work out it helps to put your body into a state of natural sleep and regulate your system. Just like you can take the time to follow a specific sleep schedule, you can take the time to make sure that you are exercising every day to eliminate feeling the effects of narcolepsy.

Drink beverages that are good for you. Avoid anything that contains alcohol, caffeine or nicotine. These three causes cause the body's natural cycle to get knocked for a loop, which can lead to some of the most erratic sleeping patterns out there. When you avoid the triggers, along with developing a consistent sleep and exercise routine will help your body to avoid falling into the stages of narcolepsy.

Just because you have been diagnosed with narcolepsy does not mean that you have to let it control your life. You have the power to be able to take control of the condition by following a few simple tips and tricks to help you live a productive and engaging lifestyle. Take control of your condition once and for all with the proper changes in your life and health. In the end, you will find a lot of benefits with being able to go through the day without the fear of falling sleep right where you are.

You can live a normal life free from narcolepsy if you only take the time to learn the proper maintenance techniques and make them part of your routine. Do not let the condition control you, but instead it is time that you take control into your own hands.

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Curing Your Insomnia Once and For All

How many times have you dropped an all-nighter studying for a final exam, or working late? You know how awful you feel after doing something like that. Can you imagine if your entire life felt like you were pulling one all-nighter after another with no end in sight? If you tend to feel more like a rock than being able to sleep like one, you may be among half the Americans who are dealing with bouts of insomnia.

Classifying Your Problem

Insomnia is classified as any episode where you feel sleepy, frequently awakened, wake up extremely early in the morning and have trouble falling asleep. The most frequent victims of insomnia are women and elderly individuals. In order to beat insomnia, your first move is being able to classify what type of insomnia you are dealing with. Each type of condition has different challenges and there are different types of treatment for each type.

If you are dealing with transient insomnia, you will notice that it lasts for a few nights and then it is gone. In this case, you will have bouts of jet lag, feelings of stress and excitation, changes in your sleeping schedule and illness. There is good news when it comes to this particular type of insomnia. People who have transient insomnia will be able to return to normal in no time. Sleeping pills will be able to help ease the problem and allow you to get the rest that you need. Even though sleeping pills are not a long-term treatment plan, they work great for those dealing with the condition in the short-term. The pills will help to give you the relief you need without having to worry about becoming dependent on them or losing their overall effectiveness for raising your condition.

Short-term insomnia is more intense because it can strike an individual for two to three weeks at a time. It can be triggered by changes in your job, financial struggles, divorce, illness and the death of someone who is close to you.

Chronic insomnia is one of the most severe cases, as well as the rarest. Typical episodes will last longer than a few weeks. However, even with as rare as it is, there is an estimated ten percent of the population that is currently dealing with this condition.

In order to overcome chronic insomnia, you need to rule out the potential possibility of any under medical conditions that could be triggering the condition. Consult with your doctor to see if diabetes, heart disease, pregnancy or arthritis is not the cause for your loss of sleep. Some medications that are prescribed to help control high blood pressure and asthma can lead to trouble with your sleep patterns.

Sometimes it can be a psychological factor that is controlling your rest. If you are feeling sad or worthless, you may be dealing with depression. One of the key symptoms of depression is not being able to go back to sleep once you have awoken too early. Through the treatment of medical conditions, you will be able to alleviate any sleeping problems that may have caused because of a larger problem.

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Is My Snoring Solution for You?

We all know somebody who snores. Snoring is a common thing for millions of people through the world. In fact, it's estimated that between 30 – 50% of the American population snore at some point or another through the evening.

Snoring really is a social problem because it causes a myriad of problems from romantic / spousal contention, sleep disorders (mainly from being prodded all night from your spouse), waking yourself up, and lastly; the association with OSA (Obstructive Sleep Apnea).

What is Obstructive Sleep Apnea?

It's actually pretty common. According to the World Health Organization, over 100 million people worldwide suffer from OSA. In the United States, 1 in 4 men and 1 in 9 women have OSA to varying degrees.

Obstructive Sleep Apnea is the brief and repeated interruption of normal breathing patterns during sleep. It often results in sleepless nights, waking up with a severe headache; and can even cause mood swings, irritability, and an array of other issues.

Snoring; Aside from being a negative social attribute, is also a main contributor to the development of obstructive sleep apnea because when we fall sleep, our body often relaxes to the point that our airway becomes obstructed.

Can My Snoring Solution Help?

If you're at the point where you can barely function during the day because you are struggling to get a good nights rest, than you have most likely heard about My Snoring Solution and wondered if it is a plausible cure for snoring. Let's take a look at the My Snoring Solution product to determine how it may help your snoring problem.

How My Snoring Solution Works.

As mentioned earlier; when we fall sleep, our body relaxes to the point that our airway may become obstructed. My Snoring Solution aims to support the lower jaw in an attempt to keep your airways open and unobstructed. By encouraging your mouth to stay shut and your lower jaw forward, the device is designed to help prevent you from snoring.

The Good

• Non-intrusive. No need for costly surgeries or over the counter consumable products. '

• Machine washable. Designed to last and extremely save you money. ”

• Education. My Snoring Solution ships with an informative Book and DVD.

• 90 days Money Back Return Policy. This is a great way to give the product a try to see if it will work for you.

The Bad

• Somewhat confusing return requirements. There are specific requirements and procedures based on the country you live in which can be a bit of a hassle.

• Environmental waste disposal fee.

Does My Snoring Solution Actually Work?

It's somewhat difficult to say. Like many other snoring cures on the market, and with health disorders such as obstructive sleep apnea as a potential threat, the best and only way to find out if it will work for you is to give My Snoring Solution a try. The provided 90 days return policy should alleviate the sense of risk and give you more than sufficient time to gauge any improvement in sleep quality and decrease in snoring.

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