Understanding Snoring

Snoring is very annoying to your bedmate. The condition is brought about by a number of factors such as obesity. When you are obese you have an extra bulky throat tissue which blocks the air wave. Genetic factors can also trigger the condition. As a result of genetic factors you can have enlarged tonsils, large adenoids and long uvula.

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Do You Struggle With Sunday Night Insomnia?

A recent report reveals that Sunday night insomnia is an issue for as many as one in four of us. Those afflicted may go to bed early, feel tired and are keen to go off to sleep yet instead lie wake up tossing and turning or they drift off to sleep only to woke in the early hours feeling tired and unrefreshed. What is it about weekends and especially Sunday night that can cause such a level of sleep disturbance?

For many people weekends are about quality time, special time to be sent with family, friends, doing meaningful things with the important people in their lives. But chores need to be fitted in too and this can result in every second being accounted for, with little space for relaxation and chilling out.

Then there are those people who prefer not to have plans at the weekend. They want to be spontaneous and see how things pan out, so often end up doing nothing or very little. This can result in them feeling cheated, that they've wasted their weekend and so feel frustrated at the amount of time they've frittered away.

Often 'friends' will have posted pictures and updates on social media about the scintillating weekend they've had, partying with friends, having a simple fabulous time in all the local bars and hot spots. This can serve to highlight ones' own shortcomings in the fun department, even though we know only too well that social media is specifically tailor to convey fun and laughs.

Sunday night is also the time when many people start to reflect on the coming week at work. They may be due to receive feedback on a cruel piece of work they've delivered or have a busy time ahead with important meetings, a large volume of work to clear, staff shortages to accommodate. There may be ongoing tension with a colleague or job security may be an issue. Added into the mix is ​​the stress of the daily commute with traffic, road conditions, other commuters to navigate, plus any personal or domestic concerns.

All these factors can influence our ability to sleep well on a Sunday night. And let's not forget that our habits are often very different at weekends. I've worked with clients who've experienced dreadful headaches at weekends only to be incredible when they calculate how much coffee they drink during their working week compared to very little at weekends – the caffeine withdrawal causes their weekend headaches!

Let's look at ways to help with Sunday night insomnia;

– Deal with any worries as best you can. Write down outstanding items on a list and question each item in turn. Ask 'can I do anything more about it', 'have I done as much as I can'? Deal with what you can then decide to put the worry away in a drawer until the situation moves or changes. This can be a beneficial discipline to employ, providing reassurance that you will not forget anything serious or important; it's written down and you do not need to constantly mull over it in your head.

– Share how you're feeling. Discuss matters with close family or friends and listen to their issues in return. It can be heartening to discover that you're not alone in your concerns and you may find that you end up sharing advice and solutions, helping each other with mutual support.

– Plan your weekends ahead. Rather than leave things to chance or alternately have each minute choreographed why not take time to sensibly plan ahead, incorporating time for chores, catching up with friends and a little personal time. Maybe double up some arrangements and go for a walk, followed by Sunday lunch with a group of friends. That way you combine fresh air, exercise and time socializing with the special people in your life.

– It can be useful to set around thirty minutes on a Sunday night to plan an overview of the coming week. Then when new or unexpected issues arise you have a better sense of how you can accommodate them. You're able to feel less stressed and more in control.

– Do not be afraid to say 'no'. Sometimes declining invitations can be a positive commitment to yourself and your quality of life. Instead of going to yet another party or meal with friends why not have a relaxing night at home with your special someone over a take-away supper and a little TV. It can be a lovely, less tiring way to spend an evening. Soften the refusal by offering an alternative date for meeting up.

A few simple actions can relate the pressure, so enabling you to feel more relaxed and less stressed about the coming week at work; some pointers to help you sleep better on a Sunday night!

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Common Factors That Can Further Aggravate Sleep Apnea

There are certain factors that can aggravate sleep apnea that you should know about to avoid acquiring this condition or prevent it from becoming worse. You can read these factors below.

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Sleeping Better After 50 Isn’t Just Pillow Talk

There are medical reasons why you may not be feeling rested in the morning. This article is not a replacement for medical advice. If a sleep problem is keeping you from fully enjoying life or waking rested please see your physician.

This article may be a first step in getting better rest. It addresses ways you can enhance your chance of quality sleeep. I've worked with hundreds of older adults in an exercise setting as their trainer or wellness coach for the last 30 years. Sleep is often a common denominator in reaching goals or preventing progress.

The list I present includes the art and the science of getting a good night's sleep in the second fifty. If you suffer from insomnia and are not yet 50 it could also help you. My role as a wellness professional goes far beyond sets and repetitions. In order for exercise to be beneficial you need to integrate recovery from nutrition and relaxation, and the grand-daddy of relaxation is rest.

1. Create and keep a routine. My bedtime routine starts shortly after dinner. Once the dishes are cleared I will wash my face and put on my sleep clothes. Often I'll bathe or shower. I never leave this to those last minutes before bed. Your routine will be exclusively yours. Yet whatever it needs to have the same effect. Years of doing this have signaled my system to begin to wind down and relax.

I do have evenings when I need to finish a project and when I do I purposefully wait. I finish my work dressed and still “made up.” I shift my evening routine by the extra time I need but I do not abandon it.

2. I have a stack of books by my night stand. They are books I look forward to reading and only read in bed. I'll admit to being a frequent flyer on Amazon however. When that stack gets overwhelming I remove all a few titles. Bedtime should be welcoming and not feel like work. Make sure you are surrounded by a peace-invoking setting. Avoid clutter and work-related items.

3. Stop your screen time before bed. If you can do this 90 minutes at least before you wish to sleep it may help. Do not bring computers in the bedroom. If you use a Kindle or Nook, keep the screen low light and at least 14 inches from you. Cell phones can have the greatest LED light. Avoid the temptation to check Facebook one more time or look at your text messages.

4. Sleep on high thread count sheets. You need to love the look and the feel of your bed. A mattress is where you spend a third of your lifetime. For better days, create better nights. Keeping them clean and fresh is important as well.

5. Get fresh air during the day. Your night routine begins hours before bedtime, in fact 12 hours before. Especially if you have a challenge with quality sleep make it a point to get sunlight and fresh air early in the day. Reset your body clock. You help yourself create more melatonin, a hormone that helps sleep but whose natural production is reduced as we age, with exposure to sunlight.

6. Count your blessings not sheep. Place a notebook near your bed. Before you turn out the light create a list of three or five things you are grateful about from this day. Even the most mundane days usually have meaning. The frame of mind you have before you close your eyes makes a difference. Focus on your loves and blessings rather than your worries.

7. Allow your gratitude journal to double as a worry journal or get a second notebook. When you think of that thing you're afraid you'll forget in the morning, write it down. If you like to mentally reflect on what you'll do tomorrow before you sleep, write it down. It sets your intention for the day in a way that helps you prepare and plan your energy. That allows you to sleep well knowing you're prepared.

8. Release your sleep stresses. If you've had months or years of sleepless nights you may have anxiety about the thought of retiring. We can easily go to that place where we know we need sleep so badly that we push it further away by creating so much importance on it. Allow yourself some time out of your normal routine. If you can really get away to a hotel do that. To break the cycle of poor sleep habits you need to really make big changes.

While some people find they do not sleep well away from home, many others sleep better. Make sure the curtains create an extremely dark room. If not, use an eye mask. Use the fan in the room to keep a constant white noise in the room. Use your bedtime routine. Allow yourself to go to sleep when you're tired and wake without the alarm. Turn the face of the clock away from you.

If you find you're able to sleep better doing this experiment away from home it's possible to create this sleep at home. Try to bring the experience home. Do you need better curtains or shades? Do you need more “padding” around your night time and day time routine? Too many of us keep our day pressures with us right up until we turn off the light. We jump out of bed only at the last possible minute before we need to be somewhere. Try to leave yourself an hour on each end. Spend more time winding down and winding up.

Whatever you begin, be consistent for at least a week. Long time habits of months and years do not just go away. Take your time. Record what works. Good night.

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Sleep Deprivation – Seven Signs You Should Look For

Sleep deprivation can lead to several health problems like Type 2 Diabetes, Heart Disease and Weight Gain and even psychological problems like Depression. One surprising thing about sleep deprivation is that many people who have adequate sleep are not aware of this and wrongly believe that they have adequate sleep. If you are one of those, then knowing the signs of sleep deprivation will help you become aware of the problem and take corrective steps.

1) Feeling hungry most of the time

When you do not get adequate sleep, you are depriving your brain of the energy it should be getting from a good night's sleep. Your brain tries to grab this energy from your food. Lack of adequate sleep results in increased production of Gherlin, the hormone that induces hunger. Excess levels of this hormone will increase your craving for foods rich in fat and sugar.

2) You gain weight fast

Inadequate sleep makes you feel tired. When you are tired, you will not have the patience or inclining to choose your food. You will be tempted to eat more of fried foods and sweets that will make you feel more energetic. Sleep deprivation will also slow down your metabolism resulting in lower calories being burned and more fat retained by your body.

3) You will display impulsive behavior

Just as your eating becomes compulsive, your behavior will become impulsive too. This will happen because your thinking becomes inhibited by your physical and mental fatigue.

4) Fall in attention and retention levels

Sleep deprivation affects your brain's functioning leading to problems of concentration. You will find it difficult to pay attention to what others say and do. Your memory, especially your short term memory, will be affected because of your power to retain information also sags.

5) Your decision making ability weakens

With your brain functioning getting affected by your not getting adequate sleep, you will develop several problems in different areas of thinking. You will find it difficult to think fast and think clearly. You will find it difficult to make quick decisions and your decisions may also go wrong more often than they would otherwise. Slow thinking and poor energy levels will affect your ability to manage your time compounding your problems of thinking and decision making.

6) Your motor skills will be affected

You may be tripping while walking more often because you will find it difficult to focus.

7) Your emotions become uncontrollable

You will find yourself being more emotional than you are by nature. You will display an excess of all emotions ranging from joy to anger and from frivolity to frustration.

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Tired Of Not Sleeping?

Your alarm clock sounds and you reach for the snooze button eager to grab just a few more minutes of sleep. Morning always comes too early. The hot shower wakes you up enough to find the kitchen and the coffee machine. With your coffee in hand you are out the door ready to face another day. Or are you?

Statistics indicate that millions of us are not getting enough sleep – 80% of Americans wish they had an extra hour of sleep at night.

We live in a fast paced society with constant demands on our time – 55% of Americans feel there is not enough time in a day.

Between work and responsibilities at home, our days became long and our weekends became designated as sleep catch up time.

People are sleepless all over America, not just in Seattle. Contributing factors are the 10.8 million Americans who travel over an hour each way to work every day and the 3 million Americans who work the gravity shift. More than 30% of us suffer from insomnia.

Most people need 7 – 8 hours of sleep at night. But most do not get it.

Chronic sleep deprivation is being linked to heart disease, diabetes, some cancers and early death. It also affects our memory, reaction time and ability to perform tasks.

OK, so we need to go to bed earlier but what if we're not tired and we do not like warm milk? What's the solution?

Experts say less caffeine and alcohol consumption is a good start. We also need to turn off our computers and TV's sooner and avoid eating and exercise in the evening.

Believe it or not, even a healthy diet helps. Nuts, cheese, lettuce, fish, cereal, honey, milk and certain teas are all known to help aid sleep.

Regular exercise early in the day and a relaxing activity in the evening both promote a good night's sleep. Experts also advise keeping a regular sleep schedule and avoid napping in the daytime.

Stress and anxiety are huge contributing factors to poor sleep. So we need to decrease the stress in our lives. Easier said then done for many. Sometimes, it will take significant changes – such as a change in employment. For others, yoga, meditation, relaxation techniques or massage are all effective solutions.

For many of us, it just involves making the decision to say “No” to some of the activities on our busy schedules. We have to prioritize events and focus on what is important for our health and happiness.

So if all of this does not help, then what? Well, a last resort is medicine. It is best to first try alternative medicine such as Melatonin or Valerian. The newest product on the market is Somnapure. It became the # 1 selling sleep aid in 6 short months.

If the problem persists your doctor may recommend prescription sedatives. Ideally, they should not be taken every night but rather only when really needed. Sometimes sedatives become ineffective if used too often. They also have the potential of becoming addictive. Here, they are a last resort!

Changing our lifestyle is the key to a good night's sleep …

  • Eat a healthy diet
  • Avoid excess alcohol and caffeine especially at night
  • Follow a routine sleep schedule
  • Minimize stress
  • Regular exercise during the day
  • Avoid TV and computers in the late evening
  • Avoid late dinners
  • Choose relaxing activities in the evening

If these initiatives do not help than visit your doctor.

It's time for all of us to recognize the importance of sleep to our overall health and take the actions required to achieve it.

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Sleep Disorder

Current classifications of sleep disorders recognize about 100 different conditions that can cause sleepiness, sleeplessness and abnormal or disturbed sleep. Sleep disorders are generally grouped into four general categories: difficulty staying awake (excessive sleepiness), problems with falling sleep and staying asleep (insomnia), inability to maintain a consistent pattern of wakefulness and sleep (sleep rhythm disturbance) and abnormal behavior during sleep ( sleep behavior problems). A variety of medical, surgical, physical and behavioral treatments are available for these conditions, but there is growing recognition that certain medicines and efforts to maintain a pattern of healthy wakefulness during the day and consistent and restful sleep at night (sleep hygiene) are particularly effective for disturbed sleep and resultant sleepiness.

Some of the medications used to treat sleep disorders also help in concentration and the maintenance of attention, and may also be useful for depression and some other psychiatric disorders.

Sleepiness can result from lack of sleep or interrupted sleep, but when not due to these is generally termed hypersomnia, and can result from abnormal breathing during sleep (sleep apnea), infectious diseases such as encephalitis in the past and mononucleosis presently, obesity (generally associated with sleep apnea) and sleep disorders such as narcolepsy. Sleepiness may also occur without discernible cause (idiopathic hypersomnia). Breathing disturbance during sleep has been treated with tracheostomy or the application of positive airway pressure during sleep (CPAP), but these are expensive and complicated. Sleepiness resulting from infection has not yet recently been considered treatable, but may in fact respond to alerting medications used for other sleep disorders. Stimulants such as amphetamine and methylphenidate have been used for narcolepsy and idiopathic hyper somnolence, but these may have cardiovascular and other adverse effects and are susceptible of abuse, so are strictly regulated in most countries. Sodium oxybate is also effective for sleepiness as well as the cataplexy that often attests narcolepsy, but it also has potential for misuse and its prescription is limited. Antidepressants improve narcolepsy and some other sleep disorders, but may have significant sexual, weight and cardiac side effects. Modafinil (Provigil) and its newer relative armodafinil (Nuvigil) promote wakefulness, without direct stimulation and with fewer cardiac and other side effects, by effects on the neurotransmitter dopamine. These are now used for narcolepsy, sleep apnea, sleepiness due to disturbed waking and sleeping schedules due to shift work and disturbances of the normal circadian rhythms of waking and sleeping.

Insomnia can be intermittent, lasting up to 3 weeks, or chronic, and has many causes, ranging from depression and thyroid over activity to physical pain or mental illness, specifically bipolar disorder, to lifestyle factors such as alcohol or drug use, smoking or television watching or computer use in bed. Identifying and correcting maladaptive sleep patterns or lifestyle choices is often helpful, as is dealing with stress, depression and other issues. Sedative medications, chiefly barbiturates and benzodiazepines have been widely used but are not generally recommended, particularly in the long-term, as they cause rebound insomnia and dependence. Some newer sleep facilitating medications such aszalpelon and zopiclone, which work on subpopulations of benzodiazepine receptors, are temporarily effective and may cause fewer problems than benzodiazepines themselves. Modafinil taken during the day may maintain wakefulness and energy and facilitate nocturnal sleep, but can also cause insomnia if taken too late.

Sleep rhythm disorders are sometimes caused by travel (jet lag) or by changes in waking and sleeping schedules due to shift work. Modafinil and armodafinil have been particularly effective for the sleepiness occasioned by these factors, and newer sedative agents have been recommended for short-term use. Quaickmedpill, which is an authentic online pharmacy, is going to offer the opportunity of getting these medications at an affordable rate. Sleep behavior disorders, such as sleep terrors in children and sleep-walking in children and adults, often do not require treatment or will respond to antidepressants.

In addition to their use in the above sleep disorders, modafinil and armodafinil have been shown to improve alertness and enhance performance, and have been used with benefit in Attention Deficit Disorder with and without Hyperactivity. Beneficial effects on mood have been shown as well, and these have been used for depression that has been refractory to other treatments.

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The Key to a Better Night’s Sleep

Do you ever find that no matter how hard you try, you can not seem to get comfortable sleeping? Perhaps you have bought countless sleep aids and you still find that you are waking up with a stiff neck, lower back pain, numbness in your hands or legs, headaches, or even sinus congestion? Since we spend close to a third of our lives sleeping, and another ten percent of our lives lying in bed, that is a staggering number of time not to feel comfortable. Poor posture while sleeping can lead to a variety of secondary conditions, most notably musculoskeletal pain and numbness.

Sleeping in poor spinal positions for extended periods of time can lead to arthrosis of the neck, degenerative disc disease, and neurological impairment of the upper limbs. Research shows that a whooping 65% of the US population that is experiencing chronic neck and back pain report disturbed sleep on a consistent basis, and that 62% of the population report awakening earlier than their desired time due to neck and back pain. In fact, pain is the number one cause of insomnia. While it is important to have a comfortable mattress, the posture you sleep needs to be a priority to prevent further discomfort.

Lying on your side: Your spelling should be as straight as possible on its side without any twisting or rotation. Lay on your side with two long pillows, one on each side of you, and place one between your knees & hug round the top of it to keep your spine aligned to avoid twisting. Place the other pillow behind your spine, so when you roll over you can use that pillow instead of wrestling your pillow across the bed. Arms should be bent 90 degrees around the pillow, to avoid jamming the shoulder and wrist underneath the pillow. A specialized contoured pillow is preferred, and the head should be in exact alignment with the sternum. Be sure to make sure the glabella (center point between the eyes) the filtrum, (center of upper lip), and sternum are in a straight line when lying on your side. If the pillow is too large or small, it can cause the neck to misalign and become shifted, leading to muscle spasms and pain.

Lying on your back : Use a contoured pillow that accentuates the natural curve of your neck, such as a tempurpedic pillow. The skull should be posterior as a pillow is placed under the neck. Avoid pushing up the shoulders, and thick pillows that push the head forward. Attempt to avoid stomach sleeping, as it causes rotational stress and pressure on discs and nerves. In fact, snoring can occur if the head is pushed too far forward, or if there is a lack of the natural circular curve in the neck.

Reading and screen use in bed: The most preferred method for reading and other screen use in bed is to lay on a pillow on your stomach, with your head up, like a prone cobra position in yoga. This will cause the natural curve in the neck to extend, which helps remediate anterior head syndrome . Anterior head syndrome is one of the leading causes of neck, shoulder, upper back, and hand pain and numbness, due to the increased activities of looking down during our regular lifestyles.

It is important to be checked by a chiropractor or other health professional that specializes in correcting spinal structure to attempt to correct the primary condition. In our office, we do a thorough exam to see what the spinal structure looks like and then design an action plan to correct the cause of most cases of neck and back pain, and shoulder and arm pain. The quality of sleep is one of the important parts of health, and by changing minority sleeping habits and postures; one may find more energy, a better mood, and less pain through your lifetime.

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The Relationship Between Sleep and Heart Health

What constitutes a good night's sleep in terms of duration?

Huge depths of time have been spent discussing this over the centuries and the bottom line is, predictably, that nobody really knows!

It is now accepted that some people appear to be able to cope very ideally on say 6 hours sleep a night whereas others needed eight or nine.

Duration is not the only issue either. Having 6 hours solid deep sleep may prove to be much more satisfactory than eight which are restless and interrupted.

So, what is the reality and how does this relate to our heart and other health?

People vary

It should come as no great surprise that research indications there are significant differences between individuals in terms of how much good quality sleep they need.

However, even allowing for significant variances, it's possible to say with some certainty that the majority of people seem to need seven or eight hours' good sleep at night if they are to wake refreshed and feeling ready to face the day ahead. That inevitably means that if they are getting less than that, aspects of the way that function during the day are likely to be negatively impacted.

Then there is the problem of those people who believe, sincerely, that they are coping ideally on say six hours per night but in fact are not. Those effects can usually only be detected through a range of psychological tests and what they tend to show is that many people who believe that they are doing well on five or six hours sleep may, to the contrary, be suffering ill effects.

Looking across the current research spectrum suggests that most of us will be wise to assume that the old-fashioned definition of a good night's sleep being eight hours is a pretty smart one.

The health effects

It's probably fair to say that medical science here still has a lot to learn.

It is because clear that this is a period our body needs to simply relax and allow it to deal with both the physical and mental stresses of the day that has just passed.

There are direct links between people who sleep well and for sensible amounts of time overnight and a reduced tendency towards a range of illnesses including cardio-vascular problems.

Psychologically, insufficient sleep is closely associated with things such as increased stress, hypertension, depression and a whole range of related physical and mental conditions.

What you can do to improve your sleep?

Here are a few top tips that you may find beneficial if you are determined to try and improve your sleep time as part of your overall health program.

  1. Listen to your body and do not try and be 'macho' in terms of what you think are your sleep requirements. Work on the assumption you need eight hours – not five or six just because that's all you can fit into your diary.
  2. Do not consume stimulants (eg caffeine) shortly before going to bed.
  3. Get some exercise most evenings before turning in.
  4. Do not go to bed feeling either hungry or over-full. If you are following professional weight loss programs, make sure you time your meals to avoid either of the above two things.
  5. Go to bed at a regular hour whether you are tired or not. Even if you are reading a book, you'll be relaxing. In passing, do not take work to bed with you or your laptop / smart phone. Your brain needs to relax not become occupied with high-intensity activities.
  6. Avoid the over-consumption of alcohol shortly before turning in. It may help you go to sleep immediately but you will probably wake up shortly afterards and be restless for the rest of the night.
  7. Set your alarm for a sensible hour not one that is over-ambitious. Getting up before dawn in order to do housework or engage in a demanding exercise routine before going to do a full day's work is simply robbing you of time that might be better spent sleeping.

If you are having consistent and serious problems in getting to sleep or sleeping through the night, consult your doctor.

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We Really Do Need Our Beauty Sleep After All

Eat right, get enough exercise, get the right beauty products, take the right vitamins and your health your weight and your appearance will be what you want them to be. That sums up the common wisdom on this subject. However, this formula leaves a very important piece of the good health puzzle. Believe it or not that piece is sleep.

Sleep disorder contributes to and can even be the cause of health problems. It can be a major factor in someone becoming obese or in a person's failure to lose weight. Sleeplessness, or poor quality sleep also contributes to skin problems.

Adequate sleep plays a major role in our health and general well-being. This is not open for debate. We have known for a time that good sleep was important, but now we know why. Scientists and researchers have demonstrated in various studies several different ways that poor sleep affects our health.

Sleep deprivation affects the metabolism and the body's ability to process glucose. Sleep deprived people from one study needed to produce thirty percent more insulin in order to properly absorb the glucose into their bodies. It was demonstrated that it was possible to develop Type II Diabetes as a result of inadequate sleep alone.

Poor sleep contributions to obesity.

First, Leptin levels are affected by insufficient sleep. Leptin is a regulatory hormone that helps control appetite. So guess what? Yes, you are right.

When sleeplessness leads to unbalanced Leptin levels over eating follows which leads to, or advances our successful fighting, obesity.

A second way in which sleep deprivation can contribute to obesity is because the body experiences sleeplessness as a form of stress. In fact your body perceives poor sleep the same way that it perceives hunger.

What do you do when you are hungry? You eat; many people do the same thing when over tired. This connection between poor sleep and obesity was confirmed by one recent study. Commissioned by Estee Lauder, that shown 23% of the participants who slept well were obese. Forty four percent of those study participants who were sleep deprived fell into the obese category.

Inadequate sleep causes skin problems.

This is because one of the purposes of sleep is for our growth hormone to increase. Its job is to repair and replace damaged cells. Another function of good sleep is that Cortisol levels go down. Cortisol is a steroid hormone which is associated with the adrenal gland.

The growth hormone, along with its cellular duties, is supposed to help keep the Cortisol levels down. The result of this imbalance is that our collagen, the structural level of the skin, is weakened. This leads to all sorts of skin problems including wrinkles, slow healing wounds, and even in some cases skin cancer.

We know that we need adequate rest, but what is it? How should someone feel if they are well rested? What are some of the causes of sleep deprivation?

Our sleep is sufficient if we feel well rested the next morning. That may sound simplistic, but the truth is the exact amount of time that we need to sleep in order to achieve that goal of restfulness will vary.

The consensus among experts seems to be that adults need seven or eight hours of sleep each night. That will still vary from person to person. If you sleep without waking for eight hours yet continuously wake each morning without energy, you may need nine hours of sleep each night.

Use the recommended amounts as a guideline, but judge the adequacy of your sleep by how you feel the next day.

Sleep deprivation problems can be placed in two different categories.

First there are the problems which arise from our own life choices.

These could be positive choices in their own right. For instance we might be trying to accomplish a goal like excelling in school or learning a degree.

We may have been pressured by circumstances of life to take work that requires long hours. If our children are very young we may very well experience sleeplessness for a time.

Some of the choices that lead to sleep deprivation may not be so positive. If we are choosing to stay up to watch television, or go on the internet, or go out with friends, we can not really blame anyone, but ourselves now can we?

The second category of sleep deprivation is insomnia.

We generally think of insomnia as the inability to fall sleep, it includes that, surely, but it is more useful to think of insomnia as the ability to get the quality of the sleep we need.

You might not lie awake staring at the ceiling for hours at a time, like we often picture the typical insomniac, but you might wake every hour or two and never be able to get into the deep sleep your mind and body need.

We often think of insomnia as being caused by anxiousness and worry. That can certainly be true. It brings to mind an old proverb, 'only a fool lies awake worrying about all his problems because in the morning the problems are still there and he's exhaustedides.

If you are suffering from insomnia or other sleep problems the solution will depend on the cause. For example, if You only get five hours of sleep each night because of your job You might consider developing a plan that will allow you to get the training You need to qualify for a job which will fit in better with the rest of Your life.

Maybe it means taking work with less pay and giving up something to make it work. We are driven, desperate people who work for driven desperate people and things like adequate sleep are often sacrificed to this cultural phenomenon.

Lifestyle changes can sometimes go a long way to increasing the quality of your sleep. We have already discussed not consuming caffeine or nicotine too late in the day. Late naps are also to be avoided. In fact naps in general should be avoided, as they will throw the body's natural cycles off track. If you must nap do it before the afternoon has progressed too far and limit it to a half hour or less.

Some issues may require outside help. If you suspect you have sleep apnea, you certainly need to consult a professional. If you wake frequently to go to the bathroom you may have a health problem which needs attention. If you continue to worry so much you can not sleep some type of counseling may be called for.

There are some other tricks and approaches that can help you get adequate sleep. For example, make sure your room is not too bright or hot. If you work at night wear sunglasses on your way home, and make sure you have dark shades in your room to help your body accept this is sleeping time.

If you wake up in the middle of the night do not lie there, get up and do something and then go back to sleep.

Another strategy is to try, as much as possible, to keep your sleep time on schedule. When it's time to get up do so and when it's time to go to bed, do so. Your body and mind should eventually get the idea that this time is for sleeping.

Sleep, nutrition, and exercise are each legs on the three legged stool of good physical health and mental well-being. The three are interlaced in ways we are only just beginning to understand. Just as sleep can affect the other two, poor nutrition and lack of exercise can contribute to poor sleep.

Be a doer, not just a reader. You know that sleep is important. You know that getting sufficient sleep should not be a treat that we reward ourselves with once or twice a week.

You know it is important to our appearance, our health, and our relationships with others. Do not just absorb that knowledge, do something about it.

Take the time to take stock of your sleep habits. Are you getting the rest you need? If so fine, but if you need to make changes in your life to get the sleep you need, make them. Do not put it off another night.

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Insomnia – Factors That Cause Sleeplessness

People who suffer from Insomnia may wonder how easy going to sleep will be if they could go into slip just by switching themselves off, the way they are able to switch off their TV sets. The discomfort of not getting sleep for a long time after lying down can be very intense. If you want to be cured of insomnia, you should first understand certain fundamental facts about this problem.

First of all, how do you identify insomnia? While insomnia is a symptom of some deep rooted problems in our body, there are some symptoms to show that you are suffering from this condition. If you are suffering from this condition, you may be experiencing one or more of the following:

• You are unable to sleep even when you are tired.
• You are getting up from bed several times during the night.
• You feel that sleeping makes you tired. You will get up from sleep very tired as if you have engaged yourself in some strenuous physical activity.
• You wake up from sleep too early in the morning even if you have gone to bed quite late.
• You have to consume alcohol for getting sleep.
• You feel tired, drowsy and irritable during the day, finding it difficult to concentrate on whatever you do.

To put things in perspective, you should first understand that insomnia is not a disease. It is only a symptom of some problems affecting your body. Let us take a look at the most common factors that cause sleeplessness.

1) Psychological factors like stress, anxiety, and depression are the most common occurring causes of sleeplessness. The restlessness you feel in your mind reflects in your body making sleep elusive.

2) Physical factors affecting your health will also affect your sleep. People suffering from serious ailments like hypertension, diabetes, heart disease, cancer etc. will often feel deprived of a good night's sleep. Pain and discomfort arising from minor physical ailments can also make it difficult for you to sleep.

3) Your lifestyle that includes your food habits, work habits, irregular sleeping habits etc. may also lead to insomnia.

Obviously, if insomnia is caused by the third factor, then you will be able to overcome the problem by bringing about the changes required in your lifestyle habits. But if the problem I caused by the first two factors, then you may need treatment by a qualified medical professional because you have to be relieved of the factors causing insomnia. Unfortunately, insomnia, if left untreated, aggravates the problems causing it and leads to the development of a cyclical process.

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Introduction to CPAP

Continuous positive airway pressure (CPAP) is a medical apparatus which is primarily employed for treating patients affected by sleep apnea. It is also used in hospitals for patients during the transition period, when transferring them from intubation or breathing tubes to normal breathing. Those facing chronic breathing problems can also make use of CPAP while sleeping at night.

A CPAP device enterprises of a small box, to which tubes are attached for flow of air. The tubes in turn are attached to a mask which the patient straps on his face face to cover his nose and mouth. Those experiencing sleep apnea may use this device at night for sleeping normally.

As a result of sleep apnea, there is an interruption in the normal process of breathing. CPAP works on compressed air, so that the air passage remains open, allowing the patient to breathe normally while sleep. Studies are undertaken to asses the value of the correct pressure for the individual while sleeping. There are sleep labs intended to monitor patients while sleeping at night to assess their level of apnea, after which they recommend the pressure that will most benefit the patient.

A person affected by sleep apnea may not be as alert during the day as a normal person. A study conducted in New Zealand points out that if sleep apnea is not treated, the affected person may remain in a state comparable to toxication. It is realized that the chances of producing an accident are significantly higher in the case of drivers having the issue of sleep apnea.

However, a lot of patients find using this instrument rather tiring. Some complaint that it causes alertness rather than inducing sleep, manly due to the disturbance caused by the noise it makes while pushing the air.

Newer models of CPAP machines come with many improvements, though at a price. The latest models are quieter and more portable. Moreover, they are designed to release air only when needed. These models do not have straps, as they fit only on the nose, so adding to the comfort of the user.

Despite the improved designs, many people are reluctant to utilize this tool, as they feel that its noise disturbs their sleep. Some users reported irritations of skin and eyes, nasal congestion and dry throat. Moreover, the other person, occupying the same bed as that of the patient using this equipment, is often disturbed by the noise created by the CPAP machine.

By getting trained by a respiratory therapist, various problems could have been reduced. For instance, the problems of skin and eyes may be due to the ill-fitting mask. Likewise, using a humidifier helps avoiding a sore or dry throat and nasal congestion.

Well, it may take some time for the user to get used to CPAP. Although the user may have difficulties initially, in the long run it works to the benefit of the user. The users of CPAP feel fresh and rested in the morning, meaning they are more alert during the day and, as a result, their mood, memory and performance at workplace are positively affected.

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Why Millions of Britons Lose Sleep Every Night

There are millions of Britons that lose sleep every night because of their partner’s nigh time snoring. Both men and women snore. The goal is to teach people that snoring need not be a nightly thing, it can be treated.

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Use Sleeping Pills Wisely

Lately, have you been tossing and turning in your bed trying to fall asleep, every night, without any luck? If yes, you are more than likely suffering from insomnia (poor sleep). You are not alone; millions and millions of individuals around the globe are suffering from this frustrating matter on a daily basis, as well.

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Seven Unique Ways to Stay Awake at Meetings

Do you have trouble staying awake when you attend meetings? Have you ever fallen sleep while listening to clients and bosses at work, professors in college, or pastors at church? If you are physically and mentally tired, listening to speakers with monotone voices can make you nod off. Even exciting speakers are not spared from the sleepy listener. While the person at the lectern may or may not be the best motivational speaker, staying awake is very important.

As a former college instructor, I have become angry when I noticed students falling asleep during a class; I am a hypocrite because I myself have had trouble falling asleep during other instructors' class lectures. When I finally did wake up enough to squint, I typically saw fellow listeners staring at me, not to mention the speaker, who would have enjoyed lifting his lectern and smashing it on my head. Here are seven personal solutions for staying alert, other than the traditional ways people build up energy, namely, with coffee, energy drinks or playing with a Smartphone.

1. Do mental calculations. Think of two numbers and go through the multiplication table you recognized as a child. If you want to challenge yourself, add or multiply two numbers with two digits. Of course, do not think about this unless you are in a math class.

2. Have a coworker or spouse elbow you if you are nodding off. When I go to church with my wife, she elbows my arm to keep my brain alert and eyes fixed on the minister. She has saved me from God's wrath many times.

3. Keep a joke book or memorize jokes to keep your imagination stirred. Laughter may be the best medicine, especially to those who must listen to speakers who might not last one minute at local comedy clubs. Every good speech needs a few laughs. If you do not know any jokes, find some amusing feature about the speaker, such as imagining him or her dressed like a clown, or wearing attire of the opposite sex.

4. Look forward to a planned event in the near future. Remember you are not in that meeting forever. Everyone looks forward to Friday or some vacation time with family and friends.

5. Stay cool, or cold; do not dress for the weather, especially when it is cold. If you are a man, do not wear a jacket. If you are a woman, forget about wearing a skirt because cold weather gives your body a jolt; cool air can make you uncomfortable.

6. Do not eat too much before the meeting. Too many calories can make you feel full and lethargic enough to fall sleep.

7. Hold your bladder. If you have to do some extremely personal business, hold it until after the speech. The discomfort should be enough to keep you awake, especially when you must consider the messy alternative scenario.

The methods I have outlined are personal ways to stay wake whenever you attend a meeting. Being alert is important when you are listening to a speaker.Whether you are at work, school or church, your mind must be alert or you could be at the wrath of the speaker.

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