Is Menopause Keeping You Awake? Find Out How to Sleep Better

Many women who are used to sleeping normally may suddenly find themselves suffering from insomnia and unsure how to sleep better. Why? One leading cause of older women's insomnia is menopause. Those unexpected hot flushes and nighttime sweating that appear out of now that can disturb a peaceful sleep are symptoms of menopause approaching.

Cause of Insomnia

This period is also called the menopause transition (perimenopause). This hormonal imbalance starts when a woman's reproductive system stops producing eggs and, in consequence, reduce the production of the hormone estrogen. When ovulation stops, a woman's body also reduces the production of progesterone. As the sex hormones estrogen and progesterone decline in amounts in a woman's body, symptoms such as sudden hot flushes that also result in nighttime sweating can appear out of now.

Hot flashes can jolt you wake since these hot flushes are an indication of the body producing adrenalin that will ruse your brain and will not allow you to go back to sleep immediately. Some lucky women may not experience hot flushes but for the majority of menopausal women, it is something that they have to deal with.

Also, as adrenalin is being pumped in the body, the hot sensation you feel will make you produce sweat. Here, nighttime sweating can leave women drenched and sometimes require them to change their bed sheets.

Since the brain is racing with adrenalin, many women, after the hot flushes are over, find themselves capable to quiet their minds and think of things over and over. This can cause women to be sleep deprived and wondering how to sleep better.

Your Diet Matters

As the body goes through these changes, women need to support and nourish their bodies to diminish the effects. While there is no trial-and-tested formula to combat the resulting sleep deprivation, the following are good ways to start:

Nighttime diet is important so instead of drinking or eating anything that contains caffeine such as coffee, make sure to take something that can make you relax. Milk has been proven to induce sleep since it acts as a sedative thanks to the tryptophan it contains. An alternative to milk is drinking chamomile tea that also promotes relaxation.

Cut your smoking habit too since cigarettes contain stimulants that can keep you awake. It may not be strictly related to diet but as a result of damaging your lungs, you are inhaling stimulants that can compound your problem of insomnia.

Avoid triggers to hot flushes like wine and spicy foods that trigger nighttime sweating. There are sound studies that have found that alcohol and spicy foods do trigger these symptoms.

Your Environment Too

Make your bedroom cool and well-ventilated. Wearing breathable clothing such as clothes made of cotton fiber helps.

Removing the TV from the bedroom can improve your sleep since your mind will be less active because it is not stimulated as much.

Natural Cure

Plant-based sources of estrogen have been found to help combat hot flushes. Women in Asia have more soy (which contains estrogen) in their diet and this is the reason why only 30% of Asian menopausal women experience hot flushes unlike in North America where the range is between 80% to 90%.

Because of the changes that occur in your body during menopause, working out how to sleep better may need to include methods that address these changes. But you will also benefit from knowing how to manage regular insomnia and understand what is important to encourage healthy sleep.

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Child Exposed to Violence Prone to Sleep Disorders

When a child is exposed to a real life violence, the annoyance can continue into their sleep, according to research in Cleveland. The impact can be measurable and can be affected by the relentlessness of the violence, and its effect can last over a matter of time.

In a study published last June 12 at SLEEP 2012, it reveals how the severity of the violence affects a child's quality and quantity of sleep. The more severe the violence, the greater amount of sleep is affected. A child who has long been exposed to violence may suffer problems in sleeping such as nightmares and insomnia. Neverheless, the said study found out that characteristics of the violence affects different aspects of a child's sleep.

The study concluded that children who are victimized during violence are more likely to have a disrupted or less sleep than children who witness violence but were not victimized. Moreover, children who have witnessed homeless have more inconsistent sleep as time passes since the violence happened.

According to the study's principal investigator, James Spilsbury, PhD, violence invades the society, and this work shows that experiencing even a single violence either as a victim of just as a witness may affect sleep behavior in different ways, which later on may affect a child's health and functioning in a negative manner.

Children who do not get the right amount of sleep are prior to developmental and behavioral problems. Sleep deprivation also has been linked to some serious health risks such as high blood pressure, heart disease, depression, diabetes, obesity, accidents and even lower grades in school.

In the said study, Spilsbury and colleagues at Case Western Reserve University and the Cleveland Clinic Multidisciplinary Research Training Program observed the sleep of 46 children, ages 8 to 16, who were participating in a social service program for children exposed to violence. Ethnicity was mixed, but the children were significantly in need and living in urban areas.

Sleep data were collected for seven days through actigraphy, a method used to monitor a patient-wom sensor to measure activity during day and night. Three months later, a follow up study was conducted three months later. During the analysis of results, Spilsbury and associates considered several factors such as age, sex, family income and exposure to violence in the previous year.

Spilsbury said that even after controlling for the potential effect of exposure to violence in the previous year, they saw that the severity of the more recent event had a measurable, negative effect on a child's quantity and quality of sleep.

The abstract “Association between exposure to violence and objectively measured sleep characteristics: a plot longitudinal study was presented at SLEEP 2012, the 26th annual meeting of the Associated Professional Sleep Professional Sleep Societies in Boston.

In such sleep deprivation due by violence to a child, no sleep aids could ever solve such growing problem. Solution should begin at the main source of the problem.

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Is Insomnia Ruining Your Retirement? It Can Be Cured

One of the most common complaints of older adults in America today is insomnia. It can have a debilitating impact on your life, especially when you are in your later years and can not enjoy your retirement because of it. Now is the time that you need to relax and unwind after all those years of hard work. If you find that sleeping problems are slowly ruining your retirement, then you need to find out how to cure insomnia fast.

Insomnia is the inability to fall sleep, stay sleep, or wake up feeling like no sleep was had, causing a lack of renovation from sleep. Although stress and worry are common causes for insomnia, medications or other underlying conditions can induce insomnia, including lifestyle habits such as drinking, smoking, caffeine, take, dietary and lifestyle habits. Caffeine intake should be lessened, and not consumed late in the day. Ginseng is a great alternative to caffeine. Avoid alcohol and nicotine close to bedtime, and although exercise is helpful, do it early in the day, not within three hours of bedtime.

Sometimes insomnia is caused by behaviors, and sometimes even the thought of bedtime is a stress inducer, as one may fear another restless night. Some people with insomnia feel sleepy during the day, leading to the need for a nap. By avoiding naps, your body can adjust to a normal bedtime and sleep schedule. If you feel that you can not get through the day without a nap, try taking short, ten to twenty minute naps, lying down in a dark room, and not sleeping past the twenty minute mark.

Regaining a healthy lifestyle and eating habits is the best way to fight of lack of sleep. By eating healthy and life giving foods, along with moderate exercise, the body can get back on track to finding a normal sleeping pattern. Exercise is a great stress reliever, even if just by taking a walk every day or taking the stairs instead of the elevator. By exercising in the morning, you are able to keep a higher energy level through the day.

Along with exercise, food can be a major factor in the difference between sleeping or not. Try to replace high carbohydrate meals with a balance of carbohydrates and protein. Also, look at what snacks you keep in your desk at work. Try replacing candy bars with energy bars, or whole food meal bars, or even fresh fruit. Sugar can cause a spike in energy, but will always pull you back down, perhaps making you feel even sleepier after eating it.

There are natural cures and remedies to reduce insomnia. The first step is to establish regular sleeping routines. By going to bed at the same time each evening, and awaking at the same time every morning, the body can be re-trained to sleep. Eliminate disturbances in the bedroom. Use the bedroom only for sleep and sex, and eliminate anything that could keep you awake, whether it's light, noise or temperature. Some find it helpful to have a fan on to cancel out other disturbing noises that may inhibit falling asleep. Sometimes learning a relaxation technique can help; try yoga, meditation or breathing exercises.

Suggestions include herbal supplements such as Valerian or Melatonin; but as always, seek advice from your doctor before beginning any supplement regimen. Another suggestion for a supplementary cure includes an equal intake of calcium and magnesium. You can also take Spirulina or Chlorella tablets for green energy, or Coenzyme Q10 which vital nutrient is involved in cellular energy production through the body.

If you are uncomfortable with supplementary healing, why not try meditation? By choosing single words or phrases, and focusing on them, you can focus your mind on the words, and take the attention off the mind chatter many insomniacs experience. Instead of thinking about the fact that you are not sleepy, choose to focus on positive, soothing words or pictures. Enjoy the fact that you are comfortable in bed and able to relax and rest. Focus on positive thoughts and do not stress about not being able to sleep. By finding out how to cure insomnia, and claiming back the retirement you planned can take time. And it is well worth the effort.

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Natural Sleep Remedies for Stress Insomnia

One of the greatest challenges being faced in modern day life is trying to find a balance between doing what feels like a thousand things each day and being all things to all people. Today we are living much more complicated lives than we were even a decade ago. Our days are busier, the demands made upon us are greater and with the advances in technology we are more often than not 'plugged in' via email, messaging platforms and social media to friends and collections for long periods of time. Anthropologically the human species may be in a process of learning how to adapt, however whilst in this phase of transition many people are suffering from higher levels of stress and this is increasingly interfering with natural sleeping patterns and affecting health and wellbeing.

Stress is the adverse reaction people have to excessive pressure. We are all vulnerable to stress, depending on the level of sustained pressure we are under at any given time. If excessive pressure lasts for an extended period leads to stress, which in turn may lead to mental and physical ill health. An increasing symptom of high levels of stress is periodic bouts of insomnia. This is because stress has can negatively interfere with your ability to initiate and maintain sleep. It may also affect the composition of your sleep stages, reducing your periods of deep sleep, leaving you in lighter spaces of sleep and therefore more susceptible to environmental disruption such as external noise and light. If you have reached this point, here are 3 natural sleep remedies that you can implement immediately to alleviate your insomnia.

No. 1: Isolate the source of your sleep problem.
If your insomnia appears to come and go in line with a noticeable occurrence or a particular set of circumstances, then your first remedy is to simply undertake the practice of “just watching”, that is to pay close attention to your life and personal circumstances. By acting as a sleep detective you can clearly identify your insomnia triggers; once identified you then need to take some form of action, no matter how small, to minimize the stressor and your bout of insomnia will quickly diminish.

No. 2: Develop a wind down plan.
Stress induced insomnia can be relieved by the creation of a wind down ritual, particularly if you find that your mind is overactive with thoughts of the day and the myriad of tasks that need to be completed over the forthcoming next few days. A wind down plan acts as a natural and powerful psychological signal to slow down your brain's stimulating and activating processes. Your plan may include:

(a) Dimming the lights. Melatonin, is a naturally occurring hormone produced by the pineal gland, and is a powerful antioxidant that acts to regulate our sleep and wake cycles. The body produces more melatonin in the evening, in response to less light, and meets higher levels over night, which encourages sleep.

(b) Consciously prepping for the next day. By taking time out to wind up your day you signal to yourself that you are entering your wind down zone. Activities may include, sorting your clothes for the next day, packing your bag, cleaning your shoes or simply compiling a to do list for tomorrow.

(c) Develop a ritual that prepares you for bed. Switch off your electronic items, layout your pyjamas, use the bathroom, wash your face, brush your teeth, put on your pajamas, set the alarm clock and get into bed. Whatever going to bed ritual you create for yourself, the importance is to follow it routinely. These actions will then act as cues and triggers to your brain that it is time for relaxation and sleep.

No. 3: Eat for success.
It is highly documented that what you eat affects how you sleep. For example, stimulants such as caffeine, nicotine and foods high in sugar are associated with poor sleep. It goes without saying that if you are tossing and turning at night that you should consider identifying and reducing the amount of stimulants you ingest before bedtime. Global nutritional studies are indicating that super foods which are high in natural antioxidants mop up free radicals, reduce the stress hormone cortisol, calm brain activity, regulate our moods and relax nerve and muscle activity.

These three simple natural sleep remedies practiced over a period of two to three weeks can have a positive effect on stress related insomnia. It is important to note that if your insomnia persists to the extent that it is having a direct impact on your daily life, the way you feel and are able to function during the day you should think about speaking to your doctor or health advisor.

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How to Easily Get to Sleep

Let's face it, counting sheep does not often cut it when you want to easily get to sleep. You spend more time concentrating on the wooly creatures than you do falling to sleep. Here are some techniques that will help you to get sleep easily without resorting to pills and potions.

Give yourself some unwind time

Your mind does not have an on / off switch. It needs time to slow down. So if it's still buzzing when you decide to go off to bed, it just will not play ball.

It needs time to calm down.

Give yourself 30 to 60 minutes relax time before you go to bed. You'll find that you're rewarded with a much better night's sleep.

Get a routine

Your body is a creation of habit. Which means that it likes to do things at certain times.

Take a look at your daily routine and see how much of it really does fit a pattern.

Your sleep times should be just as ritualized. Sure, there can be some variation so you can stay up and watch that late movie every now and then.

But as a general option, keep your bed time roughly the same most nights.

Your body will then get used to the idea that at a certain time you're in bed and that soon soon after that you're in the land of dreams.

Cut out background noise if possible

Some noises you have control over, others are external and you can not do much – if anything – about them.

Any noises and buzzes from stuff around the house need addressing. It could simply be a matter of closing another door to give that extra distance from the noises in question.

External noises are less easy to deal with and you may have to settle for masking them with some extra noise of your own. This is easy to do if you sleep alone, a lot less easy if you share your room with a partner.

But if you – or both of you – can cope with some low level extra background noise that could be a good solution. Whale sounds, rainfall, ambient music, whatever works for you. You can even get pillows with built in speakers nowdays,

Go dark

Historically we slept in the dark, give or take some moonlight or twinling stars. There's so much light pollution nowdays that we need to counteract it.

Blackout curtains or curtain liners are inexpensive but they only work for external lights.

Chances are that you've got other lights in your bedroom – your alarm clock, the standby lights that glow, that kind of thing. Take the time to cover up these extra sources so that your bedroom is as close to pitch black as possible.

Use hypnosis

There are hypnosis downloads out there which will help you to drift off to sleep easily.

They have several advantages over other techniques – they're a one-off cost, they come with built in relaxation and someone else is doing the hard work of concentrating on what needs to be said, leaving you with just one task: easily getting to sleep.

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Pillow Fillings – Which One to Choose

The pillow you choose has a direct impact on the night's sleep you get – well, in a lot of cases anyway. So, how do you choose from the array of different pillow fillings, and what's the difference?

Choosing between feathers and down is the big decision that rages in the pillow fillings debate. These materials come from ducks and geese and down is considered a better material for longevity and also seen as softer than feather pillows. Mixtures of the two are also available.

Feather Pillows:
The feathers in pillows are good for comfort, but are still not seen to be as comfortable as down. These feathers come from ducks and geese, and contain quills that often end up heavier than the down pillows, which do not have these quills. Feathers are also flat in their shape, whereas down is thick and multi-dimensional and so holds shape better. Pillows do not tend to be filled with feathers only for the aforementioned reasons.

Down Pillows:
This is the material that is held below the feathers in ducks and geese. It is a soft and fluffy material that is multidimensional and is made up of small fibers that link together and keep heat in. Generally, down is found on the chests of birds and is seen as a long lasting and strong material and is up to 15 per cent of the bird's total weight. These pillows are also washable, the clusters of down also keep the material cool in summer as they turn the heat into moisture.

Siberian white geese have the best down in the world, however this is expensive as it is a labor intensive effort and the down has to be taken by hand. This down is from old geese from the northern climes of Russia and is harvested around three times a year. The reason they are hand harvested is because it allows them to hold the maximum amount of heat. However, although expensive you may never have to buy another pillow again, once the item is looked after. This is because of the high quality and the longevity of the material. When you take into consideration its comfort levels you also get an idea of ​​the value at hand.

A Mixture of Down and Feather Pillows:
Most pillows with natural fillings are made from a mixture of down and feathers. These two items come together to give you ultimate comfort, as well as breathability and longevity.

Holofibre and microfibre pillows are synthetic, man-made materials. These may not have the luxurious image that feathers and down have, but they still offer a great level of comfort. In addition, people who suffer from allergies will appreciate pillows with this sort of filling. If one of your limitations is budget, consider one of these fillings as their price is lower, but they still offer a good amount of support and they tend to retain their shape better than the natural fillings.

Choosing a pillow for your hotel is dependent on a number of things, but buying within your budget, and buying something that suits your guests the most is of utmost importance.

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The Best Known Sleep Aid That Isn’t a Pill

If you are like millions of people who suffer from more than the occasional lack of sleep, popping a sleeping pill may just seem like the best solution there is. Perhaps in the short-term; but, why submit to the dangers of habit-forming prescription drugs when there is a non-drug option that is even better and healthier. Recent research confirms that the best known sleep aid around is cognitive behavioral therapy (CBT). The problem is, not enough doctors seem to know how to apply CBT to the many chronic insomniacs.

Medical practitioners are more than equipped to provide care for mental health sufferers with anxiety disorders, depression, and obsessive compulsive behavior (OCD) but when it comes to adapting CBT to insomniacs they lack the corrective approach that formal training provides.

For doctors to apply cognitive behavioral therapy to sleep deprived patients they first need to streamline the technique to fit in with the unique problems associated with the disorder. This includes understanding how to manipulate two of the most basic processes that will improve sleep:

1. Learnt behaviors. Activities to avoid before bed are those that stimulate the brain to stay alert (coffee-drinking, smoking, performing work related activities in bed) and lying awake in bed coaxing yourself to fall sleep

2. Overthinking. Musings and worry that goes on before sleep

Why Cognitive Behavioral Therapy Works

Cognitive behavioral therapy has received numerous accolades in the science community as a non-drug treatment for mental illness. CBT is also clinically proven to help insomniacs sleep better.

CBT works by changing negative, destructive thinking patterns into more constructive, affirmation patterns that directly impacts behavior. The process works by adjusting your perception of a would-be problem that results in worrying less, relaxing more, and feeling more in control of your “world.”

The latest research examined the effectiveness of the treatment in 55 insomniacs with long term physical health problems. Participants were handed self-help instructional pamphlets on CBT for home application. Telephone support was also provided for patients when needed.

At the end of the research, people reported longer, more rested sleep durations and less reliance on medication. The results provided insights in which at-home CBT training is an effective alternative.

How Cognitive Behavioral Therapy Works

1. The first step in CBT is keeping a detailed sleep log. This includes times and activities performed just before bed and sleep-wake patterns over the course of a few weeks. Based on your log your therapist evaluates your bedtime routine and develops a plan for you.

2. Afterwards, your therapist will give guidelines on how to modify sub-conscious thoughts patterns to effect behavior change. Further instructions will be given on the times to go to bed, times not to, and specific times to arise to encourage a biological rhythm for peaceful rest.

The minute you begin a log you will realize how erratic your sleep habits are and will eagerly want to begin a CBT schedule to fix it.

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How To Sleep Better And Bounce Out Of Bed Each Morning

Knowing how to sleep better is very important, as not sleeping can cause all kinds of serious health problems. The sad truth is that there are many people who are not sleeping well at night, and also find that their concentration may be reduced, their mind minds fuzzy, and their body does not respond as well as usual. If all this is sounding familiar to you, it might be time to find out how you can sleep and be able to bounce out of bed in the morning.

Want to know how you can sleep better? Here are a few things that you can do:

  • Set a schedule – Your body is accredited to sleeping a certain number of hours, but failing to keep your body to a schedule is going to cause you to be tired due to the fact that you are pulling your body out of its routine. If you want to know how to sleep better, get accustomed to going to bed at the same time every night – as well as getting up at the same time every morning. Within a few weeks, your body will be used to it and you will be a whole lot less tired.
  • Go easy before bed – When you do active things in the evening, your body produces cortisol – the hormone that causes adrenaline to flood your body. This is also the result of stress, so it's important that you take the time to wind down in the evening. Do not do anything too active, and try not to bring stress back home with you. Just cool down, relax, and your body will go to sleep on its own.
  • Do not eat or drink a lot – If you eat food immediately before going to bed, your digestive system will have to spark up in order to process all of the foods that you ate. This means that your body will still be running even when you're trying to sleep, and this can cause you to toss and turn because your body is working.
  • Avoid light and sound – Most people who have problems with not sleeping enough at night will often find that they are woken up by even the slightest noise or light. If you want to prevent this and get a good night's sleep, try sleeping in a room that is completely dark. You can use a blindfold to help you sleep better, as it will block out all light. Also, you may want to consider playing white noise in the background, as that will help to block out all the background noise.
  • Sleep comfortably – The fact that you're not sleeping at night may have something to do with your position, and the way you sleep can have a large effect on how you sleep. Those who sleep on their stomachs usually sleep more deeply, but it can cause neck pain. Those who sleep on their sides are usually the most comfortable, although you may want to place a pillow between your knees if you're a man.
  • Get a new mattress – One of the best ways to be comfortable at night is to sleep on a new mattress, as it will be firm and completely smooth. Old mattresses tend to have dips in the middle, and they can be fairly uncomfortable. Upgrade your mattress for more comfort as you sleep!

These are very important things to do if you want to know how to sleep better, and you will find that doing them will help you to get out of bed in the morning fresh and ready for a new day!

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Heavy Cellphone Use Linked to Sleep Disorders Among Young People

In a research at the University of Gothenburg, Sweden, it revealed that heavy cellphone and computer use among young people leads to sleep deprivation.

Aside from sleep deprivation, the researchers also found out that excessive cellphone use can be linked to mental health problems and stress.

According to one of the researchers, Sara Thomee of Sahlgrenska Acamdemy at the above-said university, public health advice should potentially include information on the health use of such hand held devices.

Thomee together with her research team conducted four separate researchers. The studies aimed at investigate the correlation between computers and cell phones its impact on the health of young people.

During the study, the researchers wave questionnaires to 4,100 young people aging between 20 and 24. They also interviewed 32 heavy cell phone and computer users.

The researchers agreed that extreme use of cell phones and computers may be linked to sleep deprivation, stress and depressive symptoms. However, the researchers could not determine relationship. Therefore, it may be that people with depression or sleep disorders are simply more likely to communicate to other people using cell phones and computers.

Further results of the research will be published in Thomee's upcoming thesis since she and her research team is still looking at the effects both in quantitative and qualitative aspects and then followed up the volunteers a year after.

The researchers showed for an example, that heavy cell phone use is linked with an increase in sleeping difficulties in men while an increase in depressed symptoms was found in both men and women.

Thomee added that those who have an easy access to cell phones, and other hand held devices to be stressful are most likely to report mental symptoms.

Meanwhile, heavy use of computers without breaks also increase the risk of stress, sleeping disorders and depressive symptoms in women, while men tend to develop more sleeping disorders.

Regular use of computer late at night comes not only with sleep disorders, but as well as with stress and depressive symptoms in both genders, according to Thomee.

A combination of heavy use of cell phone and computer strengthened the link. Therefore, researchers believed that public health ads should advise young people on how to use properly use technology without risking health.

Proper use of technology includes taking rest breaks, taking time to recover after extensive use, and most importantly, putting limits on your availability, explained Thomee.

If only people would observe proper use of technology like cell phones, computers and other hand-held devices, sleep disorders could be avoided. People do not have to take any sleep aids to help them get sleep. Moreover, serious mental health problems and stress could be avoided as well, meaning a healthy lifestyle had just opened its door for you.

Nowadays, people are getting hooked to latest technology devices. Living a healthy lifestyle keeps people off from illness and diseases. Therefore, do not rely too much devices provided by today's modern technology.

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A Parent’s Guide to Sleepless Nights

Your children can be a helpful for you as a parent, throughout the day, and when bedtime comes there's usually a comfort of relief after their bedroom door is closed and all is quiet. Unless you are one of those parents who does not get the hour or two of relaxation before your own bedtime because your child suffers from insomnia. Does any of this sound familiar in your home? This unfortunately common occurrence can lead to your child being tired, irritable, unfocused and disruptive among other things during the day. It's highly likely that you, as the parent, are also experiencing some of these symptoms as well since you may have had to end the sleepless nights along with your child. Over time this can become overwhelming, but there are ways to remedy the situation.

There are many different reasons why sleep can elude your child, ranging from diet to erratic sleeping habits, to physical or mental health issues. It could be a short-term thing because your child has a test on Friday, or it could go deeper if, for example, you are going through a divorce. Your child could be wondering why Dad is never there to tuck him in and check for monsters under the bed anymore.

Start by trying to figure out what exactly is causing your child's sleepless nights. Before running to the doctor and putting your child on medication do a little investigation and use the process of elimination. Start out by asking yourself a few questions: Does your child have a high caffeine or sugar intake? Is there a set time and routine for when they go to bed? Are there any difficulties in the family like sickness or divorce? Maybe it's something that's actually good like an upcoming vacation. No doubt you remember how excited you got waiting for your birthday party, or on Christmas Day. Once you take a look at all the possibilities it's time to move on to the next step.

One of the easiest things you can do, though your child may not agree, is to cut down on how much caffeine and sugar your child has. If there is a substantial enough change from just cutting down their caffeine eye take completely eliminate it to see if there is a bigger response. When it comes to sugars you do not need to have cut out the sweet treats, just give them less and not too close to bedtime.

If you have your child on a low sugar, caffeine free diet and nothing seems to be changing it's time to move on to the next phase. Along with providing them with a healthy diet make sure they are getting a good amount of exercise and fresh air throughout the day so they'll be worn out at night. Then set a time for your child to go to bed and about a half hour before turn off the TV or video game and start them on their “getting ready for bed” routine. For some it's helpful to drink honey milk or an herbal tea to help relax them into sleep. Some things that can be helpful are reading them a story or turning on soothing music. If they're afraid of the dark give them a nightlight.

Hopefully one of the above mentioned methods will end your child's insomnia, but if after an extended period there is still an issue it would be a good idea to take your child to a doctor or a psychologist. There could be some kind of physical problem like asthma or some form of sleep apnea that has not been diagnosed. If it's not a physical condition, there could be a problem like ADHD or depression. Sleepless nights can be helped though like everything else in parenting, it can take time and problem solving for what is right for your individual child.

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Frequently Asked Questions About Anti Snoring Mouthpieces

From anti-snoring pillows up to anti-snoring rings, the market is filled with devices promising to eliminate snoring. And since snoring are caused by different factors (such as enlarged tonsils, and low and thick soft palate), these devices have different working principles. But even though this is the case, they are geared towards one common objective, and that is to make sure that the airway remains unobstructed. One of the most popular of these devices is an anti snoring mouthpiece.

What is an anti snoring mouthpiece? How does it work?

In a nutshell, this device looks like dentures that you would slip into your mouth. It works by pushing your lower jaw forward, thereby making it harder for you to snore. While some of these snoring devices come in different sizes, most manufacturers offer a one-size-fits-all device. It comes with a calibration feature to make sure that they are perfectly molded to fit your teeth.

Do these products work?

According to manufacturers, the success rate of their product falls somewhere between 80 to 90%. And based on feedback and ratings, many customer seem to agree with this number.

What are the advantages of getting yourself one of these devices?

First, because of its small size, this tool has great portability. You can take it anywhere even when you plan on taking a vacation. In addition to that, it can fit perfectly in any bag as if it's not there. Second, it is adjustable. With a reliable calibration feature, you can easily position this device the way your jaws are aligned for a snug fit. Third, this device offers an immediate remedy to your snoring problems. Anyone can buy one for himself and then use it immediately.

Do these products have limitations and disadvantages?

Although it offers an immediate remedy, this device is not the ultimate solution to snoring problems. As a matter of fact, snoring will still continue when you decide not to wear it. In addition, snores have different causes, so they will only go away if the cause of the problem is addressed properly (for instance, through surgical means). Also, as other users have pointed out, the product can be uncomfortable and unnatural to wear.

How much does one anti snoring mouthpiece cost?

The price depends on the manufacturer, but on the average, you can get them at less than $ 20. And if you know where to look, you can have one at a discounted rate. Online stores and e-commerce sites, for instance, offer different coupons and discount codes that you can redeem automatically at checkout. So you might want to shop online.

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How to Stop Snoring Naturally

There is no doubt that snoring can cause major inconvenience especially at night. So if you snore a lot and your partner often complains about it, it's time to take action. You can go for expensive surgical treatments to finally put an end to your problem, or you can rely on natural remedies to get rid of snoring altogether.

Why choose natural remedies? For one, they are a lot cheaper than the surgical treatments and commercial products available. Second, anyone can do them even without medical assistance. Third, because they are home remedies, they do not pose any threat to humans and the environment.

Here are some easy ways on how to stop snoring naturally.

1. Avoid excessive alcohol intake.
Normally, when we sleep, our muscles tend to be relaxed. But if you drink alcohol, the relaxation that your muscles feel is a lot more than the usual, causing snoring. Or sometimes, in worse cases, this will cause sleep apnea.

2. Lose excess fats.
Snoring is oftentimes associated with large people or those who are suffering from obesity. The reason behind this is that the throat and the breathing airway are clogged with excess fats. This clogging results to a narrow air passageway, which usually leads you to snore.

3. Stop smoking.
There are two things that smoking does to you in relation to snoring. First, it relaxes the muscles in your throat. Second, it causes congestion in your nasal cavity. The more you smoke, the narrower your passageway becomes and the louder your snores will be.

4. Sleep on your side, or use special kinds of pillows.
When you do not sleep in the right position, your airways get blocked. Experts suggest that you sleep on your side to clear out any obstruction in your throat. Also, you might want to get a special type of pillow that can give you the elevation that you need. These pillows vary in brands, but the most popular types include contoured and latex foam pillows.

5. Exercise regularly.
Having an effective exercise regimen will not only open up your airway, but you will also lose excess fats. In addition to those, exercising also results to a healthier and fitter body.

6. Be picky when it comes to what you eat at dinner.
Some food items such as dairy products tend to produce mucus, which clogs either your throat or nasal cavity. So as much as possible, do not eat a heavy meal during dinner.

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Insomnia Cures For Teenagers Who Can’t Sleep

Insomnia is a sleep disorder in which you have difficulty falling asleep or difficulty staying asleep through the night. When a teenager suffers from insomnia it can have a negative effect on their performance in school, their attitude and it can even lead to depression. After a full night in bed, those who suffer from insomnia are often plagued with restlessness and have trouble functioning throughout the day. If you are concerned that your teen may be having problems sleeping, they may need you to step in and help them to learn about, and use, the insomnia cures that are available.

If you are dealing with a teenager who may suffer from insomnia, it can be difficult as they are likely to feel exhausted, and experience mood swings and irritability. On average your teenager needs 8.5 to 9.5 hours sleep a night to wake up fully rested. However, if your teenager has trouble sleeping they can easily agitated and have trouble concentrating on their school work resulting in poor academic performance.

The biggest cause for insomnia is stress. If your teenager is overwhelmed with school worries, family problems, or a huge workload including extra-curricular activities and sports, they can develop difficulties falling or staying sleep at night. Other causes for insomnia could include high caffeine consumption, an irregular sleep schedule or a medication that might be affecting their ability to sleep soundly.

Take the time to talk with your teenager and help them identify the cause of their insomnia. Talking to your teen about any issues they have with their school work, sports teams or relationships with peers can help them to identify the root of their anxiety. Once identified, you can work with them to manage their stress and to put various insomnia cures in place.

Creating a peaceful environment to sleep in is one of the most important steps in helping your teenager to overcome insomnia. Light plays a huge factor in a person's ability to fall and stay sleep and the darker the room the better for sleep. If your teenager's room has too much light coming in from the hallway or the windows, it may be necessary to buy blinds or thicker curtains to block out the early morning light. Overly hard mattresses as well as scratchy and irritating linen and blankets can be uncomfortable and keep your teenager awake at night. Investing in a soft duvet as well as an adequate amount of pillows can help create a more pleasant setting for them to fall sleep in. In addition, the temperature of a room plays a key role in encouraging sleep. Try adjusting the temperature of the bedroom to see what conditions make for a more comfortable environment and beware of pesky drafts that sneak under doors or open windows that let in the summer heat.

Fortunately, there are also many natural remedies that can help your teenager cure their insomnia and regulate their sleep cycle. The herb valerian has a relaxing action that helps improve and deepen the sleep of users as well as relieve them of their anxiety. Another herbal remedy is the hormone melatonin which when taken as a supplement can help regulate and control one's sleep cycle. Changing their diet by cutting back on sweets as well as caffeine, especially late in the day, can lead to a better night sleep. Other natural remedies such as meditation and yoga are also very beneficial in helping cure insomnia. Many of these suggestions will be alien to most modern-day teens, and it will probably take some encouragement to get them to accept so called “old wives tales” and reasonable bedtimes, when they have waited years to be allowed to stay up late, and claim their independence.

Thanks to a long list of remedies and other insomnia cures, sleepless nights in teens are a very treatable problem. So talk to your teenager, help them to identify the cause of their insomnia, try the recommended cures and create a better sleep environment so that your teen can get back to a regular and healthy sleep cycle as soon as possible!

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How to Quiet Your Mind for Sleep

If you almost always seem to be going to bed but your mind is buzzing then it's high time to learn how to quiet your mind for sleep. As you've already discovered, your mind has not got an on / off switch. It takes time to slow down in much the same way as a supertanker needs lots of distance to slow or make a turn. Here are some tricks to help you to quieten your mind so that you can get a good night's sleep.

Give yourself an hour or so to unwind before you go to sleep

Slow down whatever you're doing as bed time approaches.

That means stepping away from the computer rather than having one last game of Call of Duty or checking what your friends have been up to on Facebook.

It also means turning off the television, especially if you have a habit of watching something like the news that makes your mind think too much.

And also those work projects – you will not produce your best quality work if you're sleep deprived.

A long soak in a bath can help as can listening to soothing music.

Whatever it takes to move your mind from fifth gear into something closer to neutral.

Try progressive muscle relaxation

You can get guided versions of this and they're often a good place to start but once you know the technique, it's dead easy to use even without these audio aids.

Lay down, ready for sleep.

Then working either head to toe or the other way round, address each part of your body in turn and ask it to go to sleep.

This sounds a bit weird at first but actually works nicely.

It does not matter if you do not know all the different names for the parts of your body, just get a sense of the area you're addressing.

And do not be afraid to get into quite small detail – relaxing your scalp, followed by your forehead, then your eyebrows, eyes, nose, mouth and lips, etc.

Spend as long as necessary on each body part and before you leave that part just give it the suggestion that it will go deeper into sleep as each next part relaxes and goes to sleep.

Just go with the flow on this and be prepared to have fallen sleep well before you reach the other end of your body!

Stop obsessing about falling asleep

When our mind is too busy, most of us start thinking thoughts about how we can not get to sleep. Which reinforces all the thoughts going through our noisy mind and makes the matter worse.

So when you find your mind obsessing about how you can not get to sleep, distract it.

Let the thoughts that are stopping you having a quiet mind just pass through rather than trying to trap them and hold onto them as though they're the most important thoughts you've had all day.

Using a relaxation MP3 or a meditation technique will help you shift the focus of your mind away from these distracting thoughts and onto letting your mind go quiet so that you can drift off to sleep naturally.

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Dealing With Chronic Insomnia In Your Later Years

Calling all veteran insomniacs!

Do you dread going to bed?

Are you tired of existing on less than a full night's rest?

Would it help to know you are in a tired majority?

The deprivation caused by chronic insomnia can be more destructive than you may realize. Current studies have demonstrated how prolonged insomnia rapidly wears down both your mind and body. Fortunately, this ailment, which affects over half of all adults, is treatable. While no universal cure exists, there are various guidelines which can help you to effectively address this othersome condition.

When you have insomnia, it can be seem unbelievable when you think back to times when you treated sleep like an optional extra. It had seemed so easy to give up a good night's sleep at the time, and so different from your current longing for a few hours of much needed sleep. When it comes to lack of sleep, children, teens and young adults tend to compensate better and recover more quickly than older adults. The unfortunate reality is that your ability to sleep soundly diminishes with age. This is especially true among women. The reasons for this decline stem from a variety of different factors.

Stress tops the list as the number one slumber thief. Chronic pain, medication, sleep apnea, depression, boredom and hormonal imbalances also provoke insomnia. Other culprits include vitamin and mineral deficiencies, temperature, light and noise variances. Lastly, lifestyle behaviors involving alcohol, caffeine and nicotine, significantly hamper your ability to sleep.

Chronic insomnia is not a fatal diagnosis, although you probably feel like it is, on a bad day. But left untreated, this condition can accelerate other debilitating maladies in your later years, by weakening your body's ability to fight back. Case studies also show that those who sleep less develop a greater appetite which can lead to weight gain. The good news is that there are plenty of efficient and practical measures to treat insomnia.

Start with the basics and check out your bedding. A cheap or worn out mattress and pillow can interfere with your sleep. Replacing these items may be all that is required. Noise and lighting issues are also easy to remedy. If noise is a problem, you may opt for a “white noise” machine which cancels out unwelcome sounds. For those with overactive minds … deep breathing, meditation and prayer have a fundamental calming effect.

A nutritious, well-balanced diet is also important for achieving adequate rest. Let's face it, life is hectic. Do you find yourself succumbing to the temptation of fast food, coffee and energy drinks to get by? The ingredients in these items alone will wreak havoc on your ability to sleep. One viable option is to substitute healthier alternatives like fruit and vegetable snacks, tea and also quality power bars or drinks. Alcohol and nicotine readily contribute to insomnia, especially when used prior to bed. It's also wise to avoid eating or drinking within two hours of sleeping. Digesting food requires an intense amount of energy and a full bladder will not care when it wakes you up.

Experts recommend getting moderate exercise, especially outdoors to obtain the Vitamin D benefits of sunlight. Try taking a stroll after dinner, parking further away from a destination or using the stairs instead of an elevator are simple ways to get moving. Setting a consistent bedtime routine is also conducive to sleeping well. Instead of watching the news, read a good book in a dimly lit room. Additionally, if you do not fall sleep within 30 minutes, get up and read or listen to music until sleepy then try again.

Since we spend nearly a third of our lives in bed, should not we put a premium on getting the best sleep we possibly can? This is especially true as we get older. Chronic insomnia not only affects your nights, it also follows you around in the daytime, as you agree with tiredness, and wonder if you will ever get some sleep. Maybe you have heard of many of these methods and cures, but not put them into practice ??? Use them to get to know your body and what it needs to sleep well. It will no doubt require some changes, but once you provide your mind and body with all it needs you will reap the rewards of many nights of good sleep.

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