Top Insomnia Cures – The Top 4

There are a number of cures for insomnia but in this article I will state my top insomnia cures. These include a number of natural and unnatural methods but all are tested and tested to produce great results.

1. The first is simply getting into a routine, your body and mind for that matter, likes routine, if you can go to sleep at a certain point each day and wake up and the same point after a while it will become a lot easier to get up early, even if you do not suffer from insomnia you must know that. This is because your body adapts to the times you need wake and sleep. People usually notice this pattern when starting a new job, in the first few weeks it is difficult to adapt but after a while you get used to it and it find it easier.

2. Exercise – This is an important part to generally stay healthy, everyone knows that exercise is important for general life but in terms of insomnia exercise is important for a number of reasons, the first is that it simply tires you out so when it comes to going to sleep you will find it easier as your body is more tired. The next is that exercise helps relieve stress, which if you have read any of my previous insomnia articles you know is the number one cause for insomnia.

3. Relaxation – This can be broken down to 3 main processes the first is simple anything that relaxes you this can be a warm bath, relaxing outside with a book or simple speaking to your family. The second is body relaxation; this may be getting a massage or going for a swim or a run. The third is what I like to call mind relaxation for me I always choose meditation but again you may choose reading a book or yoga, whatever your preference is.

4. Temperature – It is important to keep your body temperature consistently warm but not too hot. If you have ever tried to fall sleep outdoors or in a very hot country without any air conditioning you will know that if you are at an uncomfortable position you will not be able to sleep as your body is not the optimum temperature for sleep. An important point to remember is that your sleep receptors are in your feet so if your feet are cold you will struggle to get to sleep.

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Insomnia Facts

Insomnia is a growing problem for many people around the world. 30% of the US population now suffers from some sort of sleep deprivation. With a huge 17% of the world's population suffering from some degree of insomnia. Insomnia is described as the inability to sleep. In this article I am going to go through some of the top causes for insomnia as if you can eliminate the causes this can be the best cure for insomnia. So if you have insomnia or you simply want to prevent yourself from getting it read through the top causes for insomnia in this article.

The cause for insomnia that strikes around 78% of all insomnia victims is stress, no surprise there. To avoid stress is very difficult in modern life as you control so little over your environment. Getting to work can often be a stressful experience, if you wake up a bit late you are then stressed as you have to rush around, then then wait for the train which may be delayed or your car may have a problem all leading to growing stress . And this stress is felt by your body as well as your mind.

The other 22% of insomniacs usually get some sort of hereditary insomnia gene. This simply means that they will naturally struggle with sleep more than the average person. This can not be cured by any normal methods as there is a genetic cause which can not be reversed. The most effective method for curing genetic insomnia is hypnotherapy, this is because if you have never slept for longer than 4 hours a night and you are taking pills to keep you alive pretty much then you need to first of all get out of the mindset that you can never sleep and then you can move on to other methods.

Some of these other methods can include getting into a fixed routine, such as setting your biological clock correctly so that when you need to get to sleep you will be able to as you will tell your body that it is “sleep time” this is a very difficult technique but can be achieved. Other methods include stretching the major muscle groups before you go to bed as this not only relaxes you but also puts you into a sleep ready state. Yoga and meditational exercises can also be very effective if you suffer from insomnia.

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10 Tips for Overcoming Sleepless Nights

Chronic insomnia can have a devastating effect on every aspect of your life. Sleepless nights can leave you feeling depressed, drained and unmotivated. Not to mention that not getting enough rest can lead to long-term health problems like anxiety, extreme fatigue and weight gain. You can try medication, but most sleep aids come with a long list of potential health risks and uncomfortable side effects. If you want to avoid using prescription medication, following the 10 simple tips below can help you cure insomnia for good naturally and start getting the sleep you need to stay healthy and happy through your life.

1. Calm your nerves with valerian root tea or supplements. Valerian root is one of the best known and most widely used natural insomnia cures in the world. Use it before bed to avoid grogginess during the day.

2. Turn your bedroom into a peaceful paradise. Make sure that the temperature in the room is not too hot or cold and that your curtains or blinds are thick enough to block out morning sunlight.

3. Do not self-medicate with alcohol. Drinking a few glasses of wine may sound like the quickest and most effective way to fall asleep, but it's not such a great solution for staying sleep through the night. Research shows that even light drinking can disrupted sleep, especially in women. Instead of reaching for a nightcap, try a soothing tea like chamomile or lavender.

4. Take advantage of your body's internal clock by creating a sleep schedule and sticking to it. Going to bed and waking up around the same time every day will be tough at first, but it's the best way to teach your body when it's the right time to fall sleep and the right time to wake up.

5. Take a hot bath right before bed to relax and wash away the day's tension.

6. Keep a journal by your bed. If your sleepless nights are caused by stress or anxiety, writing down your thoughts before going to bed can have a calming effect on your mind and body.

7. Go easy on stimulants. People who have trouble sleeping tend to rely on coffee and energy drinks to make it through the day, but stimulants can actually do more harm than good in the long run. When you drink coffee during the afternoon, it can disrupt your sleep at night, which leads to more caffeine consumption the next day and so on. Break the cycle by substituting caffeine-rich drinks with nourishing foods and nutrient-rich juices.

8. Step up your activity level. Moderate exercise can help you cure insomnia symptoms and improve your overall well-being.

9. Eat several hours before you plan to hit the sheets. If you tend to get hungry right before bed, eat a light protein-rich snack like cottage cheese or reach for a warm glass of milk. Dairy products contain tryptophan, an essential amino acid that is highly recommended for overcoming insomnia. If you do not eat dairy, you can try taking tryptophan in supplement form.

10. Unwind before bed with some light reading or a quick yoga routine. Most people who battle sleepless nights on a regular basis do not give their minds a chance to relax before bedtime. If you have difficulty falling asleep, work on relaxing your body and mind a few hours before you plan to go to bed.

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Your Anti Snoring Solution Is In How You Sleep

True, there are many things that give rise to a snoring problem, but a few of them are more persistent than others. That would mean that handling the larger issues successfully and effectively will also bring about a resolution to the less or smaller issues that are inevitably attached to these larger issues. You have to be cognizant of the fact that most snoring problems are caused by something wrong with your lifestyle. Maybe there is something you have to change or stop doing, and even if you go seek the medical opinion of a doctor, he will most likely tell you the same thing.

Whenever you sleep and snore, you rarely can tell that you do it, and this the downside to this condition. It means you may never know about it without someone else tell you that you snore. This might come as such a shock to you and you might even find it so hard to accept that you are snoring because of the way you sleep. Your snoring problem can be easily solved by implementing a shift or change in the way you sleep. But the problem is finding out the right or proper way of sleeping that can effectively stop snoring.

It is important to first be aware of the positions that are more prone to snoring so you will know which ones to avoid. Sleeping in a wrong position will cause difficulty in breathing while you are sleeping, making you breathe through your mouth and, inevitably, snore. A known position is, when people lie on their backs. The alignment of the spine will not be correct, especially when they have a low quality mattress. People will have breathing problems because of the improper positioning of the neck. Thus, they end up snoring. It would be a better idea to simply sleep on our sides in order to correct this. It gives the backline a good flow and clears our airways for us to breathe better through nose.

The sleeping position is not the only thing you should be concerned with. You should also make sure that your body is ready for bed. While it is true that our first response to exhaustion is to go off to sleep, we should be careful. It is not advisable to go straight to bed when you are extremely tired or exhausted. You should first try to relax a bit before hitting the sack. You can do this by taking a bath or a soak in the tub, or maybe some yoga exercises. Taking naps through the day would also work. It might not be enough to simply crawl under the covers and just doze off. There are times when you may be so tired you-d forget to check your position, so you should probably place something on your side to keep you in the proper position. You will be amazed at how these simple tips on the way you sleep are actually the most effective suggestions on how to quit snoring.

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How To Overcome Stress Induced Sleep Problems

Stress can cause sleep problems by making it difficult for you to fall sleep and to stay sleep, and there before affecting the quality of your sleep. It also causes hyper-arousal, which can offset the balance between sleep and wakefulness. Problems at work, death of a loved one, family or financial problems and other difficulties can interfere with healthy sleep. If you have trouble sleeping which lasts several weeks, it is probable that you have insomnia.

Stress is the body's reaction to any change that requires an adjustment or response. It will affect your ability to sleep and concentrate. It can also increase the risk of accidents and illness. Stress and other emotional factors can clearly play a large role in you having difficulty turning your brain off at night.

During a stress response, the hypothalamus secretes various hormones which stimulate the body's pituitary gland and initiates a stress response also known as the “fight or flight” response. This response is activated in case of an emergency. Stress pushes the body to its limits and causes tension. When there is a sudden emergency the body's stress response is very important.

Stress responses are becoming more and more a part of this fast moving world. Unfortunately, this response is often in appropriate for your day to day circumstances. Your stress response is inappropriate for ongoing stress and you need to learn to manage it. If you do not manage it, your body will develop health problems including insomnia.

Your body's response to stress, and other bodily functions, including appetite, sleep, and body temperature are controlled by the parts of your brain known as your thalamus and your hypothalamus, and using two different parts of your nervous system, the sympathetic and parasympathetic.

Your sympathetic nervous system controls your stress “fight or flight” response. Your parasympathetic system controls your regular functions such as appetite, sleep, digestion and more. What is important to understand, is that your stress response and your normal body functions can not happen at the same time. If you are stressed when you go to bed, you will find it very difficult, and often impossible, to fall sleep. If your body is stressed, it will be working to protect your body from the perceived danger. It is not able to fall sleep at the same time.

Your ability to fall sleep relies on your ability to change from a sympathetic response to a parasympathetic one, so that your body is able to relax, settle, and go to sleep as your body recognizes that it is safe to do so. Sleep is a positive action of your brain, not an absence of mental activity.

It must by now be clear to you that reducing stress is an important part of overcoming your sleep problems. This needs to be short term, as you go to bed, and long term, in your every day life.

In the short term, create a relaxing bed time, and go to bed with an attitude of calm and positivity. Even if you can not fall sleep, relax your body, and ignore the mind chatter. Dwell on something you find restful, and appreciate the opportunity to rest in a warm, comfortable bed.

In the long term, take some time to do a review on what is happening to bring stress into your life. Make some changes, look at what is bringing you stress and why, review your priorities, and practice stress reduction techniques, such as yoga, meditation, or deep relaxation.

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Do You Snore? Do You Want To Stop?

Although you may not be a regular snorer, odds are good that you've snored at least once in your lifetime, or know someone that snores on a regular basis. In fact, did you know that up to 60% of men and 30% of women snore on a routine basis?

Snoring was once considered nothing more than a nuisance-often more so for the uncomfortable spouses or family that need to sleep with or near the person snoring. Even just a couple decades ago, there was no true fix for heavy snoring coupled the family or spouse of the snorer relocating to quitter sleeping quarters, using ear plugs, or forcing the snorer to sleep with a tennis ball affixed to their back. The old tennis ball method did work on some occasions, but was potentially inconvenient and embarrassing for the snorer due to the way the ball was usually affixed to the back: via a backwards bra.

However, modern science knows that snoring can do more harm than causing your bedmate to have a restless night. If you snore, then you also will have restless sleep, although you may not be conscious of it. This leads to exhaustion throughout the day, and if the snoring is not remedied then a vicious cycle ensues. Since sleep is vital to your health, over a long period of time, stress and tension, as well as decreed immune function build up within you. Snoring can also greatly increase your chance of suffering from a heart attack or stroke.

Snoring is caused by several different things. Obstructive sleep apnea (in which your breathing stops periodically for up to 45 seconds at a time over the course of the night), throat weakness, drugs and alcohol (which cause excessive thyroid relaxation), excess fat in or around the throat, obstruction of The nasal passage (which can be caused by polyps, tumors, a deviated septum or objects), sleeping on your back, and a misaligned / misposed jaw (such as that caused by TMJ – temporomandibular joint disorder) are all common causes of snoring. As you can see, rather than being a disorder in itself, snoring is actually a symptom. Because of this, if you snore on a regular basis then it is recommended that you pay a visit to your health care practitioner to rule out any serious causes of the snoring. It may seem like a silly thing to go to the doctor for, but in the long run, your health and your bedmate will thank you.

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How to Sleep Better Without Using Medication

Are you having trouble sleeping at night and wondering how to sleep better without the use of drugs? Taking sleeping pills at night becomes a vicious cycle as it can lead to dependence and make it even harder for you to sleep naturally. Did you know that 60 million Americans suffer from some kind of sleeping disorder?

Researchers know that lack of sleep causes a person to not function as well during the day. When you think about how the lack of sleep affects daily activities, it becomes a bit unsettling to think some of the people not sleeping could be surgeons, pilots, bus drivers and – not a pretty picture.

It sees the more you can not sleep, the harder it is to sleep. For instance, if you have sleepless nights Monday, Tuesday, and Wednesday, by the time Thursday night rolls around, you're feeling anxious about going to bed, you're fear 'you will not sleep. Your mind is racing and now you're so keyed up there is no way Thursday will be the magic good night sleep you had a dreamt of during the day.

Well – is there a secret on how to sleep better? There seems to be an epidemic of Americans that have trouble sleeping. The reason for this is due to the fast pace in which we all find ourselves on a daily basis. Let's see, you head into the office at 8:00 am, you have several deadlines you must meet so you opt to skip lunch and settle for a bag of chips and cola.

At 5:00 pm you fly out of the office and race to the grocery store to pick up dinner and some other items. From the grocery store you dash off to pick the kids up at daycare. By the time you get home, it's 6:30 pm – the kids are hungry, which means you do not have time to get out of the your work clothes before throwing dinner on the stove.

It's now 7:45 pm and you're feeding the kids and still in your work clothes. The trash needs to be taken out, dishes washed, and the kids need baths. At 11:15 pm, you finally have the kids down and you have a moment to yourself. You would think with a day like this you would be sleep before you ever got in the bed! Actually, this kind of day causes a great amount of stress and that can lead to more insomnia.

Let's talk about some useful tips on how to sleep better without drugs:

  • Slow down your day. Even if you have a lot to do, it is your mind that makes all the difference. Try to learn to compartmentalise the day, this makes tasks less stressful.
  • Learn meditation using soothing music without words. Meditation is an excellent way to calm the mind. Start with just 5 to 10 minutes a day. Make sure you're alone and will not be disturbed. Turn the music on, get in a comfortable sitting position, close your eyes and take some deep breaths. Concentrating on your breath is an excellent technique for slowing the mind and staying in the present moment.
  • Do not eat late at night and definitely have nothing that has caffeine
  • If you rush to shower in the mornings, opt to take a hot bath in the evenings to unwind
  • Once you get into bed, turn your 'mind chatter' off by focusing all of your attention on your breath. This calms the 'worries' and allows sleep to come.

Try these tips for one month and I bet you'll find you're sleeping and feeling better!

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Sleeping With Your Teddy Bear – Sleeping Habits for Grown Ups

Research has recently revealed that around 10% of adults sleep with a teddy bear. What's the appeal of a stuffed toy, especially one that's been with you for occasional decades and is now rather mucky and tattered?

Let's look at why so many adults still sleep with their teddy bear:

– Continuity is important. For many people having their teddy still in their lives represent constancy, familiarity, part of their daily routine. Picking up teddy and having a cuddle is often part of the bedtime ritual that supports them in a good night's sleep. It often brings the message that all is well with the world.

– Teddy is often a link to a careful time when there was less responsibility, stress, demands on their time and energy. Having their old, frayed comfortable bear can take them back to a cozy childhood, a time of safety, security, comfort and well-being. Even for people who had difficult childrens their teddy bear may have been their one reliable, dependable friend and ally.

– For many people it's a private habit. They've stopped sucking their thumb, put away their dolls. Our bedroom is often the place where we almost close the door on the day and are alone with our thoughts. It can be a source of comfort to share that time with our teddy bear. And if people come to visit, having our old, childhood bear nearby is acceptable; it's seen as cute, sentimental.

– Many people confide in their teddy bear. He knows everything about them, has witnessed their highs and lows, sometimes seen partners come and go, matched their tears, shared in their successes. Having their faithful teddy their with them at night provides a soothing end to the day.

– There's no judgment, criticism, negativity from our teddy bear. He accepts us as we are. This is a valuable attribute for our faithful bear to have, who has over time, no doubt acquired a name, personality, perhaps even likes and dislikes. By granting teddy important, supportive characteristics it provides us with the opportunity to work privately on problem areas and issues, sort out personal decisions, work through dilemmas and crises.

– There's no potential for embarrassment sleeping with a teddy bear. He does not mind if we snore, drool, hog the bed, whatever. It's a relaxed, comfortable relationship.

– Let's face it, sleeping with a teddy bear is better for us than lowering half a bottle of booze or a handful of sleeping tablets.

For many people sleeping is the first area that suffers when they are stressed, unhappy, unwell. Having a positive support system in the form of a childhood toy can provide an important comforter, ally, support system at this time. And they are often very cute too.

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An Answer to Sleep Apnea – CPAP and VPAP MASKS

Continuous Positive Airway Masks are the machines prescribed to treat a variety of sleeping disorders at home. Millions of people all over the world suffer from sleep apnea or other types of sleeping disorders and face problems in breathing while sleeping. Their windpipes actually get clogged up while in sleep or their develop pauses in breaths which could be mild, ending up in 5 minutes or may take 50 minutes to last (severe case). CPAP machines come as a solution to these people.

The CPAP masks are fitted over nose and around nasal region to provide a continuous stream of oxygen to the patient so that it lasts to breathe properly even if there are hindrances in the airway. These are designed in such a way that the patient can wear them all night long without any discomfort due to a poor fit. The machine keeps working silently so that the person wearing it is not bothered due to its humming sound. The air pumped in at such a pressure so that the airway does not get blocked even while snoring.

The important considerations to keep in mind before selecting such types of masks is that it should provide a secure leak free seal and be a proper fit on the face of the person so as to avoid any sort of discomfort while wearing it. The small and compact ones are easier for the people to carry.

There are many types of pap masks available in the market such as nasal type, oral masks, full-face type and pillow systems. The nasal types are a great option for those people who breathe primarily through their noses. The oral masks are for those who breathe through their mouth while sleeping. The full-face masks are such that both nasal and oral breathers can use. These are but a bit larger than the nasal and the oral masks. Mask pillow systems are the lightest and quietest of all as they seal against each nostril.

There is yet another type of PAP machine called the VPAP machine or Variable Positive Air Pressure masks which are recommended in more severe cases of sleep apnea. This is prescribed to people who can not breathe by themselves completely. It supports the person's breathing system in two ways- firstly it forces the air into the lungs and secondly it helps to hold the lungs open so that air sacs remain open. These are full faced masks strapped to the head and face and are quite safe to use.

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Self-Help Tips for Sleeping Problems and Disorders

Do you have difficulty sleeping? If yes, do not stress out because you're not alone. Although sleeping and falling asleep seems to be the most natural thing to do some people suffer from sleeping problems and disorders that ever impact their quality of life.

Insomnia, Sleep Apnea, RLS and Narcolepsy

The most common sleeping problem is insomnia where a person finds himself frequently waking up during the night or his sleep being light and fragmented. Someone with this problem will wake up tired instead of feeling refreshed. Insomnia is often a sign of other problems like stress and anxiety, depression, medications, lack of exercise, excess caffeine (for coffee and soda pop drinkers). The visible impacts of insomnia are sleepiness and low energy levels during the day. A person who did not have a good night's sleep may become irritable and have a low mood – or become bad company.

Meanwhile, sleep disorders include sleep apnea, restless legs syndrome (RLS) and narcolepsy. Of the three the more common is apnea where the affected person temporarily stops breathing during sleep because the airways are blocked. RLS, on the other hand, takes place when there is a strong urge to move the legs or arms when lying down because of uncomfortable sensations or body aches. Uncontrollable sleepiness during the day – whether at work or play – is another disorder called narcolepsy. This is a very dangerous sleep disorder as sleepiness occurs even while driving and may cause accidents.

Addressing the problem

Sleeping problems and disorders affects a person's emotional balance, energy and overall health. Thus ignoring these problems is not smart as it may lead to accidents (example, driving accidents and work accidents) or affect work performance (falling sleep in front of the computer or during lunch hour conferences, low energy in the workplace)

While people with sleep disorders need to consult their family doctors, there are ways to address these problems on your own. If a person suspects he has a sleeping problem he should initiate keeping a sleep journal to track sleeping habits and patterns. This journal will be beneficial in identifying the type of disorder a person has and will be helpful in the event that a doctor's consultation is needed. Improving sleeping habits and developing a routine will eventually help. Human beings are after all creatures of habits. Experts have agreed that healthy sleeping hours should be around 7-8 hours to feel reinvigorated and refreshed. Sticking to a regular sleeping time everyday from Monday to Sunday will help develop a good habit. Also make sure that the bedroom is conducive for sleeping which means it is cool, quiet and dark. Some people have also the habit of going to bed with their iPods, tablets or e-books. Doctors have frowned on this and recommend that people should keep wired devices off the bedroom. Hopefully, these self-help tips will improve sleeping problems.

However, a family doctor should be consulted when the disorder is narcolepsy and the self-help tips have not improved the condition; when apnea causes gasping or choking at night; or when a person suddenly falls asleep while talking or eating – or even while walking.

How about sleeping pills?

Sleeping pills should always be taken under a doctor's supervision. There are also herbal sleeping pills available in stores. In purchasing prescription or over the counter sleeping pills, whether herbal or not, be sure to read the labels and instruction for dosage, side effects, etc. It is highly recommended that sleeping pills should not be taken when a person does not have enough time for 7-8 hours of sleep. It is also important that a person who has consumed sleeping pills not to drive a car or operate machinery. While sleeping pills may be helpful, it is not a long term solution and may even aggravate insomnia.

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How To Get To Sleep Without Tossing And Turning

Do you suffer from insomnia? Are you always tired because you never get enough rest? Each night there are many people who look for the answer of how to get sleep without the endless tossing and turning that leaves them worn out and irritable the next day. Sleep is necessary to regenerate the body and the mind. If you are getting less than 8 hours of sleep per night, you are probably not getting the amount needed to function at your best.

Sleepless Nights will take a Toll

If you are having trouble sleeping, the effects of the lack of sleep show up in a variety of ways. They can range from being short-tempered to having problems concentrating, being unable to cope with everyday stress and even health problems. People who do not get enough sleep have reduced immunity and suffer more so from colds and the risk of developing other health problems increases. Weight gain has been linked to not getting enough sleep.

How can you Conquer Sleepless Nights?

Lack of sleep is experienced in many ways. Some people fall sleep immediately, only to wake in an hour or so and are unable to go back to sleep. Others may feel tired and go to bed only to lie wake for hours. Of course, there are many things that can affect your ability to go to sleep. A comfortable bed is necessary. If you are not comfortable, this can add to the tossing and turning in an effort to find a position that is conducive to sleep.

Noise and lights can be bothersome when you are trying to go to sleep. A dark room with no outside distractions will help. If being able to get sleep and stay sleep is a problem, try not to take a nap during the day. You may feel so tired from sleepless nights that you have trouble staying awake in the afternoon. However, taking a nap will just add to the problem. When it is time for bed, you will not be tired and this results in another night spent tossing and turning.

Others may have a hard time falling asleep due to stress. If you are worried about work, school, upcoming events or other things going on in your life, this can make it more difficult to fall sleep. Sometimes relaxation before going to bed can be helpful. Find something that you like to do – reading or listening to music – right before going to bed and this can help to relax the body and get it ready to rest.

If you are stressing about things that you need to do at work or elsewhere, make a list of how you will handle them the next day. This can often help to resolve the anxiety you are feeling about getting these things done so you can put them out of your mind for the night. A great stress reliever is exercise. However, make certain it is well in advance of bedtime because exercising can actually give you energy and cause you to have trouble sleeping.

For many people, knowing how to get sleep is a nightly problem. Chronic insomnia can leave you unable to cope. An occasional sleepless night is normal, but when it becomes a problem, seeking a solution is essential.

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Have a Better Sleep and Silent Night Using Chin Strap for Snoring

To have an answer to the issue of snoring, people will seek to find the underlying reason that lead to the problem. Many of these answers in the market have great results while others are simply bogus tales. The chin strap for snoring is one of the many answers to snoring disorders that are known to have good results. Although you think your snoring is too infrequent to be considered a snoring problem, there is every chance that they will still become a problem for you in the future. If you just leave the problem alone, it could blow up into something bigger. Here, you still have to find a means to mitigate the disorder if it is a regular occurrence or not.

For all intents and purposes, the chin strap is one unconventional product. This product is designed such that it will be wrapped around the head and face and strapped around the chin. It has a fastening right at the hindmost part of the back of the head and a chin rest made from comfortable fabric material. No chin straps are exactly alike; their make, brand, model and price tags generally vary. They may vary in how they look; however, they are meant to be for the same thing, which is to make sure you get a good night's sleep that is snore-free.

The make of the chin strap was to cut down on the bigger player in the snoring problem, the mouth. If you notice, sleeping in a wrong position will block the airways and, in response, the body will adapt in a certain way to facilitate breathing. However, this will lead to vibrations on our throat when you inhale, because have airflow through both your mouth and nose and you breathing. The snoring sounds are actually the sounds created by these vibrations. In order to squelch the sound, the mouth should remain closed.

Once you have the chin straps on, you will have a firm hold of your mouth, keeping it closed. Instead of your mouth opening to allow air in, the body will be forced to shift positions in case it was positioned wrongly to begin with. The chin straps have belts that will run across your cheeks. There is nothing to worry about, however, since they are not going to cause any discomfort.

As an anti-snoring device, the chin strap is unduly a very effective tool. However, that does not make this anti-snoring device a tool that can be used by everyone. Therefore, you should not just go out and use the chin strap for snoring without finding out if your use will not lead to any complications in the future. Get the opinion of a medical professional. It is actually possible that you use another tool simultaneously with the chin strap.

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Snacking Could Be The Cause Of Your Insomnia

Everyone enjoys sweets after a meal. Some of that is just a result of habit and some of it has other motives. After a good meal, we are offered dessert. It was given to us as a treat as children and we continue the process as adults. This is all well and good if done in moderation. If we eat a couple of cookies or a slice of cake after dinner and that's all, it really should not cause us much harm. Let's look at what happens if we overindulge.

Consuming lots of high glycemic meals, meals which are high in carbohydrates (pasta, bread, rice) creates a cycle in the body. When we consume lots of carbohydrates it causes blood sugar to rise. The pancreas releases more insulin into the blood stream. A rise in insulin creates a rise in tryptophan and tryptophan is converted to serotonin which gives us a sleepy feeling. You would think, well, what's the problem. I have insomnia or sleeping problems, so this will help me sleep. It does not help us sleep really because it is short lived. This is where the problem lies. We get the rollercoaster of high energy and then a sleepy feeling and then the serotonin wears off so we are wide awake again.

This process can also occur if we snack late at night. It's bed time and we have a slice of cake or any high-calorie sweet. Our mouth is delicious from the taste and we get the momentary surge of energy followed by the sleepiness. Two things can occur. Either we will drift off for a few minutes to stay awake the rest of the night, or we forsake even that short period of time and stay awake looking at the four walls and wondering why we are not sleeping.

The solution lies in slowly cutting down carbohydrate consumption if we have high carb meals throughout the day and decreasing or eliminating consumptions of snacks late at night. Our meals should be balanced. If you find you are having lots of highs and lows during the day, try decreasing the amount of carbohydrates at each meal. You should have carbs, proteins, and vegetables at every meal. While carbohydrates are digested at a fast rate, proteins and vegetables are slower to digest, which can slow down the production of insulin, which gives the rollercoaster effect. Not only will this help balance insulin production, it may help you lose a few pounds as well. Another suggestion to heed if you like snacking just before bed is to try to switch to something unhealthy. A piece of fruit can satisfy your sweet craving without the extra calories and strong insulin spike. Carrots or celery could also be used as a late night snack.

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Treat Snoring With Natural Remedies

One reason people snore is that they are confused. Allergies, colds, smoking, anything that irritates or inflames the breathing passes can contribute to snoring. One natural remedy that can combat snoring is honey. Honey is good for reducing inflammation and congestion in the body. Add honey to your favorite tea, or mix it with lemon juice and sip it through the day to alleviate the nasal congestion that can cause snoring. The mixture of lemon juice and honey contain antibacterial properties to help clear out congestion.

A cayenne pepper gargle is also useful in clearing out congestion. Take a teaspoon of cayenne pepper and place it in a glass of water. If you gargle with this mixture you should feel the heat in your throat. The pepper helps clear out the congestion by drawing blood to the throat.

Nasal congestion can also be alleviated by using a humidifier or increasing the humidity in the air. A humidifier can be purchased for as little as $ 20 and there are various types which can add either cool or warm moisture to the air. Nasal passes can be inflamed when the air is too dry. The added moisture in the air helps them to shrink, so giving relief to the sufferer. You can also create your own humidifier by using a pot and a towel. Put water in a pot and let it boil. When it comes to a boil, turn off the fire, place your face over the pot and inhale the steam. Placing a towel over your head traps the steam and gives you more steam to breathe in. This will help relieve your congested sinuses and you do not have to spend any money.

Essential oils can also be used to help with congestion. Essential oils come in a lot of different varieties, but basil, eucalyptus, and peppermint are commonly recommended to help clear out those clogged sinuses. Applying basil oil to the chest 2 to 3 times a day will give relief of sinus congestion. Alternately, one can just inhale the aroma without placing it on the body and obtain the same results. Eucalyptus oil can be rubbed on the chest and under the nose to help clear sinuses. It can also be added to hot water and inhaled using the homemade humidifier. Peppermint oil can also be used by placing a few drops under the nose or adding a few drops to a humidifier.

Lemon Balm, basil, and peppermint are herbs that can be used to combat congestion. Lemon Balm leaves can be placed in a glass of warm water and used as a gargle. This herb has antibacterial and antiviral properties. Drinking the juice from the boiled leaves gives even better results. Basil leaves can be boiled in water and this tonic can be consumed several times a day. Basil has antiseptic properties. Lastly, peppermint leaves have anti-inflammatory properties and can be boiled in water, as with the others, and consumed as a tea.

Apple Cider Vinegar is touted as a cure for many things and can also help with nasal congestion. Two teaspoons diluted in 8 ounces of water can give immediate relief of sinus problems. You can also drink it straight, but Apple Cider Vinegar has a very strong flavor and has been known to ruin teeth enamel if taken straight over a long period of time.

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Gain Better Sleep by Losing Weight

Everybody knows that being even a couple pounds overweight is bad for you, and the heavier you are, the more at risk you are for developing a variety of health problems. But a lot of people do not know how intimately connected their weight and the quality of their sleep are.

Obesity is a Recipe for Insomnia

Being extremely overweight (or obese) is bad for sleep primarily because it increases your odds of developing sleep apnea. Sleep apnea is a terrible medical condition that causes sufferers to stop breathing during the night.

Once sufferers stop breathing, they usually wake up and then fall back sleep. Often, most sufferers are not even aware that they are waking up multiple times each night, but they still feel exhausted during the day.

Of course, the effects of being overweight on the quality of your sleep go beyond increasing your risk of developing sleep apnea. In general, overweight people have a harder time regulating stress than people who are not overweight.

Because insomnia is very strongly linked to feelings of stress, having difficulties regulating stress is going to make you much more prone to developing severe problems falling asleep at night.

Exhaust Your Body for Better Sleep

If you are overweight, exercising regularly is a great way to reduce your weight and make it easier for you to fall sleep at night and get better sleep. Even if you are not overweight, a regular exercise program is one of the best ways to effectively fight insomnia.

Exercise helps people overcome insomnia by helping the body feel tired at night. Often, in our modern world we do not get the physical exercise we need to feel physically tired at night. Feeling some degree of physical tiredness is almost essential if you want to be able to fall sleep relatively easily at night.

Aerobic Exercise is Best

What kind of exercise is best for helping with insomnia? Just about any kind of moderately intense physical exercise will help you with your insomnia. The main thing to keep in mind is the importance of exercising regularly. You do not need to exercise every single day of the week, but you should exercise at least three times a week for a long enough period of time to work up a sweat.

The best exercise programs for promoting better sleep emphasize aerobic exercise. While weight lifting and other anaerobic forms of exercise will still help you to reduce your insomnia problems, they are not quite as effective as aerobic exercise at promoting the whole-body tiredness you need to fall sleep as quickly as possible at night.

Do What You Can, But Do Something!

Walking, running and swimming are forms of aerobic exercise that will help you to work out multiple muscles in your body and feel quite tired at the end of the day.

Even if you feel you really do not have time to adopt a serious exercise program, you can still make an effort to incorporate extra exercise into your daily life. If you are trying to get to somewhere close by, walk instead of driving when you can. Taking the stairs instead of an elevator when possible is also a good way to get a little more exercise into your day and getting better sleep at night.

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