Night Terrors in Adults – With 4 Ideas to Eliminate Them

Today I want to talk about night terrors in adults, with some ideas on eliminating them.

Night terrors as you can probably imagine episodes of intense fear when someone is trying to go to sleep. There could be screaming, thrashing around and possibly intestinal sweating. Also waking up gasping for air with intense breathing and a fast heart rate.

We all know sleep is probably one of the most important things you can do because believe it or not sleep actually washed away toxins from your brain. There are studies that prove this. Sleep is when your body heals itself, so when you are terrified it does not help you getting this valuable rest that you need.

You might be thinking well it sounds like a nightmare, but they are different according to some experts. Nightmares take place in the second half of sleep during dreaming. Some people remember their dreams and some have more of a difficult time.

Within 15 minutes of falling asleep a person probably will enter their deepest sleep, which last 45 minutes. Then they transition into a lighter sleep. Some people get stuck in between stages and experience a period of partial arousal.

At this stage someone can sleep walk, be very confused and this is where true sleep terrors take place.

Also when someone is experiencing a night terror it's usually best not to wake the person because it's presents to prolong the event. You do want to ensure the person does not hurt themselves possibly moving furniture away from them and turning on the lights may be calming.

There are many things that could cause this problem such as medication. Stressful life events could cause it as well as sleep deprivation and erratic changes to the sleep pattern.

One of the best ways to stop night terrors is to eliminate what is causing it. Possibly stop taking prescription drugs or make changes to them.

Have a set sleep pattern and stick to it. You can reduce stress in your life by sprinkling lavender oil on your pillow when you go to sleep.

A study in Britain tested the effects of lavender oil with 12 females with insomnia compared to a placebo. The ladies with lavender oil fell sleep more easily and their quality of sleep was better.

Another idea is to try kiwi fruit. In a study at Taiwan's Taipeu Medical University 24 people with sleeping problems took 2 kiwi fruits right before they went to sleep for 4 weeks.

The result was the amount of time it took to fall asleep fall by around 35%. Sleep quality improved by around 42%.

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What Causes Snoring (And Can It Be Prevented)?

Do you snore? Or do you sleep with someone who does?

Not only does snoring make you sound as though you're cutting wood with a chainsaw – hence the term sawing logs – but it can also be dangerous.

Whether you snore or you know someone who does, here the possible causes of snoring and a few solutions so that you can alleviate the problem for good.

What Causes Snoring?

Snoring is caused by one or more of the following problems, in many cases.

• An anatomical defect, such as a narrow breathing passage
• A tongue or jaw that is positioned too far back and closes off the airway
• Larger than average tonsils
• A bulky uvula (the part that hangs down in the back of your throat)
• Too much fat tissue blocking your airway

Other causes of snoring include being overweight, allergies or deformities of the cartilage of the nose.

“In addition to biological factors, there are a few lifestyle choices that can also contribute to snoring.”

She points out that smoking, drinking alcohol and taking certain medications can cause a person to snore even if they were not prone to otherwise.

As she puts it, “These cases of snoring are harmless, for the most part. Sure, it's annoying for anyone sleeping near you, but it's illegally to harm your health.”

There is one case of snoring that is not so harmless, and that's when you suffer from sleep apnea.

What is Sleep Apnea?

Sleep apnea, while common, is nothing you want to ignore.

The condition causes you to stop breathing while you slumber.

If you're thinking that you can not be good, you're right.

Some people who experience sleep apnea only quit breathing for a second or two.

But then there are those cases where people stop breathing for several long minutes. That's when things can take a turn for the worse.

What is really frightening is that some sufferers of the condition experience traumatic sleep disturbance several times during the night, sometimes over 30 times an hour.

Sleep apnea not only keeps you from resting properly, but it can wreak havoc on your own day. You'll wake up groggy, and you may find yourself falling asleep at odd times during your daylight hours. It increases your risk of heart attack, stroke, diabetes and many other illnesses.

If you have a job, like construction, truck driver or pilot, you will want to get tested for sleep apnea right away so that you do not put yourself or anyone else in danger.

Unfortunately, many people who suffer from sleep apnea are never diagnosed.

But what if you want to get diagnosed? What can you do?

How Do You Know If You Have Sleep Apnea?

If you are wondering if someone you know is suffering from the condition, listen carefully as he or she sleeps. You'll hear the person wake up suddenly with a loud snort or inhale as they struggle to breathe.

If you fear that you might be suffering from the condition, have someone listened to you while you sleep to see if you do the same thing.

Of course, there are more scientific ways of finding out if you are suffering from this debilitating disorder.

Testing for Sleep Apnea

To get to the bottom of your snoring condition and to test for sleep apnea, you might want to ask your doctor to refer you to a sleep clinic.

An alternative is to ask your dental professional about a home test.

The Medibyte Machine

The Medibyte is a portable polysomnography (PSG) machine that can test for sleep apnea.

You will be given the machine to take home with you. While you sleep, the machine will test for things like apneic events, pulse rate, oxygen levels, sleeping positions and your snoring volume.

Many people prefer this because they can sleep in the comfort and privacy of their own bed and home. However, only a physician can diagnose sleep apnea but a dentist can use a portable PSG device to establish a baseline of their sleep behavior so treatment can be adjusted and verified.

Oral appliances made by a dentist are a great way to treat snoring and mild to moderate sleep apnea. They can be adjusted as needed and are a wonderful alternative to a CPAP machine.

How to Alleviate Snoring

If you snore, or you suspect that you do (as in others have told you), you can try to diminish the problem by:

• Losing weight
• Avoiding cigarettes and alcohol before bed
• Try resting on your side as opposed to your back to prevent your tongue from blocking your airway

You can also get fitted for a custom oral appliance that can be made to hold the lower jaw forward so that your tongue can not block your airway.

My patients prefer this type of appliance because it feels much more comfortable than the traditional CPAP machine, which has long been used to treat patients with sleep apnea.

If you suspect that you have sleep apnea, take the sleep apnea questionnaire, then make an appointment with a dentist.

By eliminating snoring and by getting help with your sleep apnea, you'll successfully restore your sleep and improve the quality of your life.

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Four Different Mattress Options to Consider

When it comes to choosing a mattress, some people do not give the task much thought. They go into the store, try out a few of them, skim over the prices, and then they make their choice. However, there is much more that comes along with these padding support systems than some may realize. There are several different types of mattresses that provide their unique features and advantages.


The innerspring mattress is one of the most popular options. It features a network of steel springs and coils. The strength of the coils dictates the firmness of the padding. The amount of coils is also significant, as it determines how well the bed can support people's various shapes and sizes. Innerpring mattresses are a great option for those who are not looking to spend excessive amounts of money as it promises to be more budget-friendly.


Although they tend to be a bit more expensive, foam or memory foam mattresses provide a lot of advantages. This type of bedding system features high-density polyurethane foam. Scientifically speaking, polyurethane is typically a part of the polymer or plastic family. However, it can also come in the form of foam, which is where this type of bedding comes into play.

One of the greatest advantages of memory foam is its ability to contour to the shape of each person's body. If couples or children share a bed, then everyone will have the opportunity to experience the maximum level of comfort and relaxation.


During the 19th century, waterbeds, mattresses filled with water, were sometimes used for certain medical therapies. However, this bedding option did not become widely used until the 1980s. Although this option is not as popular today, it is still a viable alternative that provides several advantages. Similar to memory foam, this type of padding also includes a form-fitting feature. Because of the lack of springs and other devices, it also helps to tie back pressure, making it a great choice for those with certain back ailments.


When some people think of an air bed, the first thing that may come to mind are the mattresses used during camping trips or sleepovers. However, there is also a more sophisticated option that can be used as a legitimate form of bedding. While filled with air, these beds feature conventional padding materials, such as foam, that can add comfort. This option also allows people to adjust the firmness to their individual liking, making it another go-to choice for couples.

The types above are just a few of the many mattress options currently available on the market. Others include latex, gel, pillow top and more. Because of the many choices available, there is no doubt that almost anyone can find an option that can provide comfort, style, and the therapeutic advantages for a good night's rest.

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Seven Ways How Sleep Affects Our Weight

Majority of us are well aware of the fact that sleep deficiency makes us overweight and obese. We spend 33% of our lives sleep but we rarely give it a moment's notice until we are unable to sleep. Sleep experts across the board agree that most adults need between seven and nine hours of sleep each night, of course with few exceptions, for optimum performance, health and safety.

When we do not get adequate sleep, we accumulate a sleep debt that can be difficult to “pay back” if it becomes too big. Difficulty falling asleep is but one of four symptoms generally associated with insomnia. The others include waking up too early and not being able to fall back sleep, frequent awakenings, and waking up feeling un-refreshed.

Studies have found a relationship between the quantity and quality of one's sleep and health problems. Amongst many health problems associated with insufficient sleep is one that of overweight and obesity.

Having sufficient regular sleep not only helps one lose weight but also helps prevent an increase in weight in those, who regularly take good night's sleep. The underlying mechanisms of how regular sleep does so are stated below:

Normal sleep helps the body burn more calories – A study from the American Journal of Clinical Nutrition found that normal sleepers have resting energy expenditure 5 percent higher than their counterparts, who have insufficient sleep. Resting energy expenditure is the amount of calories the body burns normally at rest. Therefore, normal sleepers burn about 20 percent more calories after a meal than sleep-deprived people!

It helps avoid late night snacking – When people stay up half the night, they are tempted to do more munching. According to researchers at the University of Pennsylvania, sleep-restricted subjects, sleeping from 4 am to 8 am, gained more weight than their well-rested counterparts, sleeping from 11 pm to 8 am, mostly because they ate 550 calories from 11 pm to 4 pm, a time that the other group spent in bed sleep. This is enough to make one gain more than one pound in only a week. Moreover, well-rested people are more likely to exercise.

It makes one a wise shopper – When one is very hungry, one is likely to reach for calorie loaded foods. Similarly, when one is tired or exhausted due to lack of sleep, one is likely to reach for calorie loaded foods while shopping for food. In a study published in the journal Obesity, the researchers found that sleep-driven men bought foods having nearly 1,300 calories more than well-rested men.

It helps avoid larger portions – The experts agree that in general people have a problem of proportion distortion that leads to overeating. This distortion is more evident in persons with sleep deficiency, and so they are more likely to go for larger portion size.

It helps regulate hunger hormone – Loss of sleep increases body's production of the hormone Ghrelin, which stimulates hunger. Lack of sleep also decrees the levels of the hormone Leptin, which signals the brain, when body does not require any more food. As these two hormones are directly responsible for regulation of hunger, their imbalance makes one feel hungry all the time, thus encouraging overeating.

It helps regulate inhibitions – The researchers at Harvard Medical School performed brain scans on people, who reported high daytime sleepiness and measured their brain activity in response to high-calorie foods. The scans shown reduced activation in the ventro-medial prefrontal cortex, an area of ​​the brain involved with inhibition and behavior control. In another study from Columbia University, the researchers found brain activity differences in sleep deprived people's response to food. Their study revealed increased activation in an area of ​​brain called insular cortex, which regulates pleasure-seeking behaviors. So, sleep deprived persons lose their inhibitory control over impulsiveness to reach for high calorie foods.

It helps reduce stress – Many report that their stress increases when the length and quality of their sleep decreases. As many as thirty-seven percent of adults report fatigue or feeling tired because of stress. Chronic stress unleashes a hormone called cortisol, which increases appetite and ramps up motivation to eat. Stress also seems to affect food preferences, increasing the intake of food high in fat, sugar, or both.

The bottom line –

Statistics indicate that more than 30% of population worldwide suffers from insomnia. People, who suffer from sleep deprivation, are 27% more likely to become overweight or obese. A study at Columbia University revealed that people, who sleep five hours or less per night, almost double their risk of becoming obese. So, these sobering statistics underscore the importance of good night's sleep everyday!

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Awake Again? How to Naturally Get Back to Sleep at Night

Probably the most frequent question asked in my insomnia workshops is what to do about those pesky middle of the night wake-ups. There is no one right answer, especially since it largely depends on what has woken the sleeper in the first place. Today I want to focus on a specific situation common to most every class: “What about those nights when I have NO IDEA why I am awake? Those nights when I am not stressed, upset, or worried about anything in particular, but I just wake up for no reason. ”

I know those nights well and they are frustrating to say the least! Here is my advice:

1) When you first notice you are awake, do the best you can not to wake up fully. Do not open your eyes and do not look at the clock; just try to soothe yourself back to sleep. Sometimes this works.

2) If you do fully wake up, go ahead and look at the clock, go to the bathroom if need be, and then give yourself a gentle window of about 15-20 minutes to fall back to sleep, using whatever relaxation technique you may know. I sometimes focus on breathing in and out through my heart, imagining white light surrounding me and moving through my whole body. Some of my clients count backwards, others listen to something soothing. Whatever works! If you have not fallen sleep after about 15-20 minutes, ask yourself an important question: Am I honestly feeling calm, relaxed, and peaceful, or am I feeling frustrated, disappointed or angry that I am not sleepy yet? This may sound silly, but it is a very important distinction to make. In general, for those of us with sensitive sleep systems, emotions such as fear, anxiety, anger, frustration, and disappointment push sleep away, while feelings of love, safety, and trust invite sleep in. If you are genially feeling relaxed, peaceful, and calm you will either fall asleep at least or at least be able to rest your mind and body. I know for myself, however, with my vast history of insomnia and being miserable during the day because of it, I can go from peacefully sleep to irate that I have woken up in a matter of minutes. Some nights I can tune right into white light, deep breathing, comforting thoughts and soothing feelings and go back to sleep fairly quickly and other nights I can not. I am simply too angry, anxious, disappointed, and / or frustrated that my sleep was disrupted again. For those nights I recommend a version of EFT / tapping called the “Release and Replace Technique.”

3) For the release part of the process, I tune into the negative emotion, trying to make it as strong as possible, and tap as hard as I can – practically pounding – on the points. For example, while tapping on the side of the hand I might say something like,

Even though I am disappointed, frustrated, and anxious that I am awake at this hour when I was so hopefully going to sleep through the night, I am choosing to feel these feelings fully and release them.

As I drum on each point, I imagine each emotion releasing as black smoke:

Head: all this frustration

Eyebrows: all this anger

Side of the eyes: so disappointed

Under the eyes: I wanted to be sleep but I'm awake

Upper lip: I am wake AGAIN

Chin: So frustrated

Collar bone: so anxious!

Under the arm: all this disappointment

Then I sit for a moment and imagine all these negative emotions drifting away in a cloud of black smoke, eventually vanishing into nothing.

4) When I feel more neutral, I begin the replacement part of the process. The idea is to replace the feelings that keep sleep away, such as frustration, anger, and anxiety, with those that invite sleep in, such as love, trust, and gratitude. These feelings may be harder to get in touch with than the frustration and anger that is right on the surface, but here are some suggestions:

  • Focus on someone or something you love deeply: your child's face, your pet's expression, or the face of anyone else you love very much
  • Focus on someone or something you are grateful for
  • Imagine a place of deep peace and safety
  • Imagine connecting with a higher power and being enfolded in its arms and matched back to sleep.
  • Think of anything at all that brings a smile or joy to your heart

I then sit and allow my heart to fill with white light and unconventional love. I send it out to the Universe in all directions.

In just a short time I can go from irate and wide awake to peaceful and ready to sleep. The other night I went back to bed and slept almost six more hours!

Next time you wake up for no apparent reason, and you are unable to soothe yourself back to sleep within 15-20 minutes, ask yourself how you are feeling about being awake. If you are experiencing feelings that are chasing sleep away, trying releasing them and replacing them with feelings that invite sleep in. You may be pleasantly surprised to have a decent night after all.

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How to Find the Mattress of Your Dreams

Shopping for a mattress has never been more complicated. Memory foam, gel, latex, innerspring – every brand seems to have its own language. If you do not know what to look for, you could end up paying way too much for something that does not fit your sleep style.

What Size Should I Choose?

First, decide what size you need – if you have a small room you may opt for a full-size bed or you may want the spacious comfort of a California king. King and Queen sizes often come with a split box spring (two smaller box springs that form together) for maneuverability. This is a great time to shop for a replacement box spring, as well. Failure to do this could void the warranty on your new mattress, and it could also shorten the lifespan by not providing enough support. You can often get a discount by buying both at the same time!

What Materials Do I Choose?

The two main types of mattresses are traditional innerspring and memory foam. Innerprings have seen innovations in recent years, such as “pocked coil” technology that allows each spring to move separately. Memory foam (originally developed by NASA), can come in a variety of options. It may feature cooling gel or be paired with another material such as latex foam (for added support), and may be made of two or more layers.

If you get hot easily, look for breathable materials that will let air flow freely, and consider something with cooling gel. Also, you should choose an option with good support – if you sink deep into your bed, it will absorb and retain more of your body heat than if you stay closer to the surface.

How Soft Should It Be?

The next consideration when choosing your mattress is more personal – How do you sleep? You may like to sleep on a rock-hard surface, or you might crave one as plush as your pillow.

The materials used will affect the softness to some extent, such as latex foam creating stability, as stated above. However, additional cushioning really determines how soft your bed will be. There are three styles of pillow: pillowtop, Eurotop, and tight top. Pillowtops have visible cushioning sewn onto the top, while Eurotop has the cushioning sewn inside. A tight top has no added cushion, for an extra firm sleep. Try to avoid going something too soft or too firm, as this can create painful problems over time.

When you have decided what is important to you, you will be better prepared to face the showroom. You will be able to find the best mattress that fits your budget without being pushed into buying something with features you do not need. Look for a store that will let you try out your purchase at home for a period of time. Some places offer a 100-night warranty, while others do not accept returns at all, so be sure to ask.

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Trouble Sleeping At Night – Try Zero Gravity

If you were able to clear the gravitational pull of the Earth's atmosphere your body might thank you. No more pressure, just the total freedom to float around the cabin. Entirely weightless, it would take slightly little energy and effort to perform your everyday tasks; And how you would sleep. If only, you might think … If only my body could feel like this back on Earth sometimes I would not have so much trouble sleeping at night.

Well, go jump in the deep end of a pool. Relax your muscles and closely observe how your body responds. It will assume a fetal position, knees drawn up with arms out front. It's the body's line of least resistance to pressure. An astronaut in space will similarly adopt this posture. It's called the Zero Gravity position.

With the arrival of the space shuttle program and after exhaustive research, NASA made certain that astronaut seating had replicated that position and that would assist the human body overcome the incredible G-Forces during take off. All of their research eventually found itself utilized by specialty seating, and bedding businesses. The popularity of the Zero Gravity / adjustable bed concept took off and it has been climbing ever since!

These Are Not Your Parents Adjustable Beds!

In the past adjustable beds have finished a mixed reputation. To some, they evoke a hospital stay, and to others they are a product for the elderly or infirm. Not ready for that? Well if you're looking for great sleep you just might want to keep an open mind because true zero gravity sleeping is a wonderful experience. You'll need a modern pressure relieving, preferably foam mattress sitting atop an adjustable foundation. If you already have the mattress you'll need only to purchase the adjustable part or you can buy a complete package from your bedding retailer. Lay on one on your back and with the use of the remote raise the foot portion until you can feel the release of pressure from your lower back, then raise the head portion slightly to complete the mattress angles. If you have the right bed it will have already molded itself to your exact shape and that combined with subt elevation will complete the picture. With practice you will become a back sleeper. That's much easier on an adjustable bed because with the head raised your breathing will improve and instead of putting all of your body's pressure on to a shoulder it will be evenly distributed across the width of your back. Sound good? Try it and sometimes trouble sleeping at night may just become a thing of the past!

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CPAP Machines – Enjoy Comfortable, Safe Sleep

A good night's rest is an important aspect of your health as it allows you to rest and renew your strength for another day. Having your sleep interrupted sins you much needed rest and will, therefore, interfere with how productive you are during the day. One of the conditions that can cause your sleep to be interrupted is sleep apnea. However, this condition can be treated effectively by the use of CPAP Machines.

Sleep Apnea

Sleep apnea refers to a sleep disorder which happens when your breathing gets interrupted during sleep. A pause in breathing can last for as short as a few seconds or for as long as even a minute. When you start breathing again, you may make a choking sound or a loud grunt. This condition is serious because the brain and the rest of the body can be disturbed of enough oxygen.

There are mainly two types of sleep apnea. Obstructive sleep apnea (OSA) occurs due to an erection in the airway when the soft tissue located at the back of the throat collapses during sleep. OSA is the more common type of sleep apnea. The other type of sleep apnea is the central sleep apnea wherey the brain does not send the correct signals to the breathing muscles which causes breathing to stall for some time.

About CPAP Machines

CPAP (continuous positive airway pressure) machines are used to assist those who have obstructive sleep apnea to improve their breathing while they're asleep. The machine gently increases air pressure in your throat to ensure that the airway will not collapse. If you suffer from obstructive sleep apnea (OSA), you may be required to use a CPAP machine when you sleep at night. The CPAP machine is made up of three parts, sometimes the motor, mask, and hose.


CPAP machines have a motor which sucks in air at room temperature and applies the required amount of pressure to the air to ensure that your airway does not collapse. A filter is fitted on the inlet of the machine which keeps out unwanted particles. The motor produces minimum noise when in use and will therefore not interrupt the sleep of others in the room. Some CPAP machines come fitted with humidifiers which consist of a small sized tank of water. When the power is turned on, the water gets warm up enabling you to breathe in air that has moisture rather than dry air.


The masks that are used with CPAP machines come in different shapes and sizes in order to address the comfort of individual users. There are basically three types of masks that can be used, the nasal pillow, the full face mask and the nasal mask. The nasal pillow is placed under the upper lip and is fastened to the head using straps.

Pressurized air comes through the mask through two tubes that are inserted into the nostrils. A full face mask covers the mouth and the nose and is kept in place by side straps. The nasal mask has a triangular shape and covers the nose from the bridge down to the upper lip. This mask is popular because it comes in a wide range of sizes so enabling users to easily get a good fit.

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The Best Bamboo Pillow – A Review Worth Reading

Ever since I had my first kid I have become a light sleeper. Gone are the days of sleeping in until noon and random 2-3 hour naps in the middle of the day. Now, even the slightest of noises seems to wake me up. It's probably due to some sort of anxiety of always thinking my baby is crying in her crib or that I I left the stove on. Maybe sleeping just gets harder as you get older?

I've also noticed that I get more cramps during the night. I wake up in the morning and random body parts are hurting. However, I think that one of the worst pains that you can have is a cramped neck after a bad night of sleep. Waking up and not being able to move your neck a specific way is as painful as it looks. I hate when that happens to me and I have to spend the next day with ice and heat packs on my neck until it feels good enough for me to use.

After going to the doctor, I've realized that majority of my neck cramps have come because of the pillow that I'm using. I'm here to let you know of my personal review of the best pillow ever, a bamboo pillow!


Bamboo pillows have become my favorite pillows for many reasons. I particularly like the bamboo pillow that I have because it supports my head and neck through the night. With a bamboo cover and a bamboo inner layer, my pillow stays plush through the night. It has a medium to soft firmness and does not lose that feel even after having it for months and months. A 2-inch supporting gusset helps those side sleepers out there so that your neck is not in a weird position throughout the night. This is ideal for spiral alignment when you have great neck support. With a cushiony outer surface that feature luxury bamboo properties, this pillow is to die for.


Here's a list of the amazing benefits of having your pillow made from bamboo:

– Bamboo is twice as soft as cotton

– Bamboo is more breathable and 3 degrees cooler than cotton

– Bamboo is moisture-wicking and is temperature-regulating

– Bamboo is odor and allergy-resistant

– Bamboo is easy to care for and stays firm after dry cleaning

– Bamboo is a very renewable resource on the planet


I have fallen in love with bamboo pillows and dare I say, Cariloha has the best bamboo pillow that I've ever tried. It comes in both queen / standard and king sizes. The bamboo fibers make it possible to always be fluffy and for enhanced comfort. It would be wise for you to try one yourself and have the best night of sleep in your life.

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How Sleep Affects Mental Health and Wellness

There is still much to be known about the link between mental health and sleep, but sleep being a basic foundation of well-being means it can have a certain degree of impact on your mental wellness and capacity. A good night's sleep – just like a healthy diet and lifestyle – is deemed critical in fostering mental and emotional resilience, with chronic sleep issues afraid to set the stage for negative mood and thinking, anxiety, and depression.

Think about it: you absorb new information every day of your life. With sleep, you are able to have the luxury of “down time” to process all these different bits and pieces of information, and then store it in your memory bank. This way they are all available when you need them. Sleep is therefore creative for improving not just concentration but also learning and creativity.

What happens to the mental aspect when you are faced with chronic sleeplessness or insomnia? Here are some of the potential adverse effects:

  • Your mind may slow down – Did you know that just one night of having attendate sleep can massively impact your attention span, alertness, concentration, and ability to solve problems? Those who regularly find it hard to sleep could have impaired intelligence and mental development.
  • Your memory may be less optimal – While you sleep, the things you have learned and experienced during the day are thoughts to be organized or “filed” in your mind properly for future use and access. Now, if you are not getting enough sleep you would have trouble remembering what you go through today.
  • You may become depressed – Insomnia has been associated with the development of depression. According to some studies, people who regularly reported being unable to sleep were five times more likely to show depression symptoms. It remains unclear, again, where depression was the byproduct of sleeplessness or vice versa. Regardless of this, getting an optimal amount of sleep is considered important in treating this disorder.
  • You may become less smart – If you do not get enough sleep, your performance in tasks that use the brain – such as tests or complex projects at work – may suffer. A full night's sleep, the vital piece of the mental health puzzle that it is, organizes and makes connections within your mind to the information you obtained during the day. Without it, you may have a hard time retrieving those details for school or work the next day.
  • Your happiness levels may be affected – Sleep lets your brain have the time it needs to properly get into balance the chemicals and hormones affecting mental clarity, emotions, and mood – the larger context that makes it possible for you to be relaxed, calm, and happy.

There are different ways you may achieve improved sleep. You need to tweak your sleep habits first, following a regular bedtime and waking time schedule and routine, as well as avoiding stimulants like blue light from gadgets and unnecessary noise. If you feel you are in need of greater intervention, it is best to talk to your doctor, sleep psychologist, or an expert who can get to the bottom of your sleeplessness and recommended effective natural sleep remedies .

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Health and Fitness – Three Nutritional Tips For A Better Night’s Sleep

If you want to optimize your health, sleep is a must. Sleep will do much from increasing your resting metabolic rate, giving you more control over your expectations, to ensuring you have the energy to face the day. It may also help you prevent health related conditions such as depression, Type 2 diabetes, and even heart disease.

But yet, many people are not getting the shut-eye they need each and every night.

Fortunately, there are ways around this. There are certain foods you can eat to help give your health a boost and ensure you are getting to sleep on time and sleeping soundly when you do.

Here are three nutrition tips to keep in mind …

1. Do Not Avoid Carbohydrates. Many people avoid carbs inherently before bed because they believe eating carbohydrates will cause them to gain body fat. If you plan them as part of your day, this is not the case. Just be sure to choose carbohydrates complex in nature, and which contain as little sugar as possible. Complex carbohydrates will help keep your blood sugar levels stable.

A small bowl of oatmeal, for example, is the perfect pre-bed meal. These carbohydrates will contribute to causing a release of serotonin in your body, which can help you feel calmer and sleepy.

2. Be Mindful Of Fats. What you do want to be careful about is your diet fat intake. Eating too many dietary fats before bed is problematic as it can lengthen the digestion process and keep you awake as blood rushes to your stomach.

You do not want a meal sitting in your gut for the first few hours of sleep, or this can affect the quality of sleep you get. Your fat intake at this meal should be kept to around 5 to 7 grams or less.

3. Eat Tryptophan Rich Foods. Finally, one amino acid you will want to be including as part of your pre-bed meal if you can is tryptophan. This amino acid is going to make you feel sleepy and can induce feelings of calmness as well.

Foods an excellent source of this amino acid include …

  • nuts,
  • seeds,
  • turkey,
  • oats,
  • beans,
  • lentils,

as well as eggs. This is one reason why you often feel so sleepy after holiday turkey dinners – tryptophan is flooding your system.

There you have three quick nutrition tips to keep in mind before you turn in for the night. Eat smart before bed, and you can be sleeping peacefully in no time.

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How To Sleep Better And Achieve More

If you want to sleep well, wake up happy, have more energy and passion for the day ahead, here are my top 3 tips for achieving this. A few changes to your daily routine and habits can make a significant difference.

1. Create an evening routine. About an hour before you go to bed, you need to have a routine that starts to tell your brain and your body that you are preparing for sleep. This may be changing into your relaxed clothes, having a warm drink, listening to music or meditating. It needs to be something that is soothing and relaxing to you. No TV, phones or media. Maybe take a bath or do some deep breathing. Changing your sleep pattern will not happen overnight. You are training yourself and that can take time, so patient is needed.

2. Work with a coach. Look more closely at your whole life. Look at what is working in your life and what is not working so well. Is there any stress within your life that is disturbing your sleep? Is there anything about your environment or circumstances that needs to change? We need to look at our routines, look at our work life balance and the many other factors that contribute to our happiness or lack of. With a coach, we identify all the possibilities for change and release any old beliefs that may hold you back.

3. Then we need a plan. A plan that structures our days well. A plan that stops us from wasting our time and energy. A plan that helps us to naturally relax at the end of a day so we get into a place where we know its time for rest, relaxation and sleep. A plan that focuses us on our passions and our goals and actions we maximize our days. We can resist plans as we tend to think it's too structured and controlled, but the opposite is true. It actually gives you freedom as it creates more time for you.

The type of plan I am referring too is a plan that structures your days and weeks. It releases pressure from your mind, you can achieve more and become much more efficient. Just 30 minutes on a Sunday spending planning your week, can result in you achieving so much more in the days and weeks ahead than you can currently imagine.

Try this for yourself and see what happens.

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Is Your Snoring Really a Sign of Sleep Apnea?

There are two different types of sleep apnea.

The most common are called obstructive sleep apnea (OSA). This is caused by the soft tissues in the throat collapsing inwards as the muscles relax during sleep, blocking the airway. When this occurs, sufferers can stop breathing for several seconds until the body prompts them to restart. When breathing starts again, it's typically accompanied by a loud gasp or snort.

Central sleep apnea is quite different as the airway is not blocked. It is due instead to the brain failing to tell the muscles to breathe and is caused by instability in the respiratory system.

Who Is More Likely to Develop it?

It can affect anyone; it can even develop in children. However, there are a number of risk factors for developing this condition. These include being male, overweight, and being over the age of 40.

Men with a neck size in excess of 17 inches and women with a neck size in excess of 16 inches are at greater risk of developing sleep apnea.

If you have a small jawbone, large tonsils or a large tongue, you may be more likely to see this develop.

Medical conditions such as gastroesophageal reflux, having allergies or sinus problems, or having a family history of sleep apnea can all mean you are more likely to develop this condition.

Should I Be Worried about Developing Sleep Apnea?

Sleep apnea is definitely a condition you should be worried about developing. Without the proper treatment, it can result in a number of different health problems. These include diabetes, depression, heart problems including heart attacks, stroke, and high blood pressure, as well as headaches.

People with ADHD who also have sleep apnea may notice this condition worsening.

Additionally, sleep apnea can make it unsafe to drive or operate machinery and can negatively affect everyday activities such as school or work. Children with sleep apnea may underachieve academically.

How Can I Tell If I Have Sleep Apnea?

If you do not have a sleeping partner to tell you that breathing is interrupted during sleep, it can be difficult to tell.

Neverheless, there are symptoms to be aware of and which include:

• Snoring loud, as sometimes it is possible to wake yourself up with your own snoring

• Waking up with a very dry or very sore throat

• Noticing you sometimes wake up with a feeling that you are choking or gasping

• Feeling excessively sleepy or lacking energy during the daytime

• Being aware that you sleep restlessly

• Feeling sleepy when you drive

• Noticing you're awake more frequently during the night or that you have insomnia

• Your mood may change; you could become less interested in sex or more forgetful

What to Do

If you think there is a possibility you have sleep apnea, it's worth booking to see us a Cosmetic Dentistry Center. A specialist dentist can examine you and they will ask you about your symptoms.

They will also take a look inside your mouth. If your tonsils are a bit on the larger side, they may need to refer you to an ear nose and throat surgeon. Another possible course of action is to order a sleep study, where you will attend a sleep center so your sleep can be monitored overnight.

Alternately, you might be able to use portable equipment for home testing. Once you have some more information, a specialist can talk to you about the ways this condition can be treated.

Making Lifestyle Changes

Sometimes it might be a matter of changing your sleeping position or maybe even changing your pillow. Making small lifestyle changes can also be very useful. For example, if you are overweight, getting your weight down so it is within normal BMI range could be enough to treat mild cases of sleep apnea.

It can be helpful to avoid alcohol or sleeping pills, and if you smoke then this is a good excuse for quitting. This is because smoking can increase swelling in your airway, increasing the likelihood that you will snore even if you do not have sleep apnea. People with this condition often sleep on their backs, so, avoiding this position could be helpful.

Using a Custom-Made Dental Appliance to Treat Sleep Apnea

Something else you can look at is getting a custom-made dental appliance . This will be designed by a specialist dentist to comfortably pull your lower jaw slightly forward, gently holding it in this position while you sleep. This could have been enough to keep your airway open during sleep.

If you have moderate to serious sleep apnea you may need what's called a Continuous Positive Airway Pressure (CPAP) machine. This consists of a small mask worn over your nose or mouth while you sleep. It will pump a continuous flow of air into your airway, helping to keep your breathing regular.

It is possible to have surgery for this condition and this may be useful if you have a small lower jaw. It may be used to remove excess soft tissue right at the back of the throat and the palate which will increase the width of the airway. If this is the case, a specialist dentist can provide you with a referral to a local local surgeon.

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Lucid Dreaming

A lucid dream is a dream during which the dreamer is aware of dreaming. During lucid dreaming, the dreamer may be able to exert some degree of control over the dream characters, narrative, and environment.

The term 'lucid dream' was coined by Dutch author and psychiatrist Frederik van Eeden in his 1913 article A Study of Dreams, though descriptions of dreamers being aware that they are dreaming predates the term.

Lucid dreaming is surely aware that you are dreaming while you are in a dream. Getting to know a way to do lucid dreaming deliberately is a personal boom tool. It is able to help you remedy non-public problems due to the fact you're capable of consciously taking an active function in your dreams. It may additionally be lots of a laugh!

Lucid dreaming is a tough artwork to grasp, but there are steps that may be taken that will help you reap the kingdom.

As you nod off, use the notification: as I'm dreaming this night, I will realize I am dreaming (use your personal phrases).

It's essential to do this as you're drifting off to sleep, but you can do it at some point of the day as properly. Now and again as you are making this suggestion you can really have a memory of a precedenting dream come to mind! Your mindset must be one of advantageous expectation, however gentle inviting in place of insisting or applying any type of strain or tension.

Next, paintings on remembering your desires after you awaken. By using getting the thoughts used to remembering your goals, you're growing a greater clarification connection of cognizance among the aware and unconscious thoughts. In reality, it's viable that you may already be having lucid goals, even you are not remembering them!

The very last step is to try to stay in the twilight sleep kingdom for as long as feasible upon awakening. You'll always have a dream simply earlier than you unsleeping within the morning so if you may live nonetheless and reserve your eyes closed, you may be able to input again into the dream, but with greater awareness aware accordingly growing a kind of lucid dream as you stability between the dozing and waking states.

A common trouble a few people come upon with lucid dreaming is that they wake up as quickly as they recognize they're dreaming. That is because the work of creating aware picks at the same time as sound sleep reasons the conscious thoughts are upward push from its slumber, potentially arousing the weakening country.

This could be triumph over with exercise, but there may be a way that can help. Earlier than you doze off, plan on what you may do for your lucid goals. This removes an element of aware choice at some point of your dreams, which can also help you live within the dream country.

Paul Tholey, a German oneirologist and Gestalt theorist, laid the epistemological basis for the research of lucid dreams, proposing seven different conditions of clarity that a dream must fulfill in order to be defined as a lucid dream.

Awareness of the dream state (orientation)

Awareness of the capacity to make decisions

Awareness of memory functions

Awareness of self

Awareness of the dream environment

Awareness of the meaning of the dream

Awareness of concentration and focus (the subjective clarity of that state).

Later, In 1992, a study by Deirdre Barrett examined whether lucid dreams contained four “corollaries” of lucidity:

The dreamer is aware that they are dreaming

Objects disappear after waking

Physical laws need not apply in the dream

The dreamer has a clear memory of the waking world

Barrett found less than a quarter of lucidity accounts exhibited all four.

Subsequently, Stephen LaBerge, a psychophysiologist of Stanford University, studied the prevalence of being able to control the dream scenario among lucid dreams, and found that while dream control and dream awareness are correlated, however requires the other. LaBerge found dreams that exhibit one clearly without the capacity for the other; Also, in some dreams where the dreamer is lucid and aware they could exercise control, they choose simply to observe.

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Sleeping Through the Night

Sleep your way to a healthy and fit body.

What we do while we are awake is just as important as what happens when we close our eyes to rest for the night. While sleeping might seem like a simple task the truth of the matter is that a lot of people suffer from insomnia and other sleeping disorders. It can be a rehabilitating state of affairs that can easily upset a person's health and general well-being and lead to more problems in the future. A lot can happen if a person does not get the required amount of sleep every night.

Signs that you need to get more sleep.

  • Feeling tired and lethargic
  • Waking up exhausted
  • Having trouble falling asleep
  • Feeling irritable
  • Suffering from nerves
  • Constantly dozing off
  • Having a hard time remembering simple things

In order to ensure that you sleep better at night you may consider considering the following things:


1. Remove all distractions.

If you have electronic gadgets in your bedroom, get rid of them.

Your TV is both a visual and audio stimulant that may still engage your senses while you are trying to get some sleep.

Your radio is an audio stimulant and noise has never been a companion to sleep.

Your laptop should always be used far away from your bed. Surfing the internet just before bedtime is a bad idea. Stop opening page after page of interesting stories and get to sleep early. It's a rabbit hole do not even try to click that first link.

The biggest culprit is your phone. It's like a silent siren drawing you to your ultimate downfall. Remember that time you spent the night chatting away on your phone only to regret it the following morning? Not only does it ring but just having it near will encourage you. Leave it in another room and use a bedside alarm to wake up in the morning.

So Items like the radio and the TV can stop you from sleeping early and soundly and remove them will be a good start.

2. Buy yourself a comfortable bed.

A lumpy mattress will do a lot of damage to your body. There is nothing worse than waking up with an aching body. As long as your body is not comfortable, you will not sleep well. Make an investment in yourself and buy a comfortable mattress that your body will thank you for.

3. Go to bed early.

Adjust your bedtime and trick your body slowly but certainly into sleeping early. Adding a few more hours to your sleeping time will do wonders for you. You may toss and turn for a few hours during the first days, but the persistence will eventually pay off in time. In a few days, your body will realize that there is no point putting up a fight and allow you to sleep.

Treat your body the way it describes and allows yourself to rest through the night.

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