The Weirdest and Strangest Sleepwalking Stories

Sleepwalking is a bizarre occurrence that is estimated to happen to around 15% of the population in the course of their lives. Also known as somnambulism, the behavior disorder occurs during slow wave sleep and can cause people to do a range of activities while in a state of low consciousness. These are generally just simple and routine, like walking, turning lights on moving objects around. However, there have been some strange cases of being doing much weirder and complex actions. Here is a round-up of some of the most bizarre, which you might not believe people actually did while sleeping!

The Man Who Paints Masterpieces

Most of us wish that we could be more talented, one day unlocking a secret skill that we did not know we could do. For a man in North Wales, this became a reality when he started waking up to find he had drawn incredible paintings and pictures across his walls, all whilst sleep. Lee Hadwin states that while wake he has no interest or any ability to draw, yet as soon as he is asleep he is able to draw amazingly detailed sketches. Major galleries have now started stocking his work due to the bizarre way they are painted and his art ranges from sketches of Marilyn Monroe to more abstract images of horses.

The Girl Who Climbed a 13-story Crane

One night in 2005, police were called to a possible suicide attempt in the heart of London. A girl could have seen 130ft on the top of the counterweight of a crane used on a construction site, as passerby's shouted for her to get back to safety. When fire-fighters climbed to aid the young girl, they found that, amazingly, she was fast sleep despite being perched higher than any of would ever dare climb. Fortunately, two and a half hours later, emergency services managed to get her back down on the ground without any injury. When reunited with her parents, they said that she was a frequent sleep walker and wondered what she would climb up next.

The Woman Who Cheated on Her Diet

Everyone would love an excuse to eat a bit more food every day, especially with strict diets becoming more and more prevalent. One woman found an extremely novel way of getting round her diet. When Anna Ryan discovered she had put on weight and gone up a few dress sizes, despite not eating any more food, she bought medical help. When doctors found nothing abnormal about her physiology, they decided to conduct a sleep study. During this study, they discovered that she was in fact eating while fast sleep. This bizarre condition actually affects a large number of people, and can cause huge weight gain as sufferers literally gorge on as much food as possible without knowing.

The Man who Mowed the Lawn Naked

The dreams where you are stranded somewhere without your clothes on have become a bit of a cliché in popular culture, frequently depicted in movies and TV. Unluckily, this actually happened to Ian Armstrong. When his wife awoke to a loud noise coming from the garden and her husband missing, she rushed downstairs. Looking out the window, she found him completely naked and mowing the lawn. Thinking that it would be dangerous to wake him (which is actually untrue, while sleepwalker might be a bit confused when roused, there are no severe consequences to waking them up) his wife unplugged the lawnmower and let him get on with it. When he awoke in the morning, he had no recollection of what he did and refused to believe his wife once she told him.

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Rest: One of the Best Things You Can Do For Yourself Daily

“Yawn … soooo tired …”. You spend the energy to post to Facebook on Wednesday morning …

Are you getting the rest you need?

I did not say want! In my past career and studies, rest is invariably discussed at least once a week. Seems simple, go to bed, sleep, wake-up and move on … Doctors can make anything complicated … let me give you the high points …

Approximately 90% of the world requires 7-10 hours of uninterrupted quality rest. There are a few who require less, but physiologically can not do with less than 4 hours (has to do with sleep cycles and stages). Docs say that if you can wake up when you are provided to without an alarm, you are getting enough sleep. Although probably very true, these people probably do not have kids or animals or much of a life for that matter … (just sayin “they be crazy” to think I can go to bed at 8:30 every night !!)

So what to do? Here is what they suggest. Get what sleep you can. So much like a romantic evening, you have to “set the mood”. A bedroom should be cool, dark and quiet (good luck with that New York !!). Keep flashing lights like on your phone off (I turn mine over so it minimizes the light), close the curtains closed to keep out alien search lights (what ??? !!) OK, street lights at bay, use a light fan or A / C.5 / 52 / Have a quiet room. If you have a TV in there, turn it off. Silence your cellphone from to keep the insomniac friend's Facebook habits to a morning review. If you need a little bit of noise, use a sound machine or soft music. Yep, see? Set the mood !!

Also make sure you are eating properly and drinking enough water (yes, a gallon is now the recommended amount … I personally think it is a joke by docs to cause us to run hourly to the bathroom !!). Get some exercise. Get 10-30 minutes of sunlight a day (has to do with melatonin and vitamin D relationship). Set evening routines to cue your body it is time to sleep. Limit caffeine (I know … horrible idea).

Instead of going to bed at the same time and getting up later, do the opposite. Go to bed earlier by a half hour every night until you can get up without an alarm (so the doc's say). I have experienced with this and found my “sleep number” is 7 hours and 45 minutes. But not life happens you make lemonade, then freeze it so you can throw it back at the doctors !!!

We will discuss naps later (Keep them 30 minutes or less or 2-3 hours in length). Naps are good in moderation !!

Without going too much into it (this diatribe is quite long enough), your body needs rest. Not just sleep.

Rest. One of the best things you can do for yourself daily.

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Insomnia Choices – Antidepressants, Sleeping Drugs, Natural Remedies

The “Sleep in America” ​​poll results were recently released from the National Sleep Foundation. More than half of all Americans (60%) said they experienced a sleep problem every night or almost every night. This ranged from snoring, waking in the night, waking up too early, or feeling unrefreshed when getting up in the morning.

This overall increase in insomnia has been bringing people to their doctors, to stores, and to the Internet for solutions that may help them sleep better.

While most people would prefer to take a natural, non-addictive remedy without dangerous side-effects, there is a scarcity of effective natural options, as well as a lack of education and information available to people outside of their doctor's office. Often medical doctors recommend drugs, but unexpectedly, not always the usual sleep medicines.

A ten-year study to discover which drugs are used to treat insomnia was published in the journal “Sleep”. It found that from 1987 to 1996, prescriptions for sleeping drugs have decreased by 53.7%, but that antidepressant drugs prescribed for insomnia increased by a surprising 146%. Examples of antidepressants that may be prescribed for insomnia are trazodone and amitriptyline.

According to Health. com, the side effects of these drugs may include sexual dysfunction, weight gain, dry mouth and throat, racing pulse, confusion, disturbed dreams, and an increased risk of suicide.

The authors of the study from “Sleep” have made their concluding statements and said: “Surveys indicate a stable or increasing prevalence of sleep disturbance. There has also been a dramatic shift to use of antidepressants in lieu of sleeping drugs (hyponotics) for the symptomatic treatment of insomnia, despite a paucity (lack) of data regarding their efficiency and the potential for serious side effects. ”

Regarding the nutritional approach to the problem of insomnia, Carl C. Pfeiffer, MD, Ph.D., known for his work in orthomolecular (nutritional) medicine, says, “We have found that if a drug can be found to do the job of medical healing, a nutrient can be found to do the same job. ”

Several research studies have shown certain minerals to be an effective natural insomnia remedy that helps people fall sleep and stay sleep through the night. In one study, published in the European Neurology Journal, researchers found that calcium levels in the body are higher during some of the deepest levels of sleep, such as the rapid eye movement (REM) phase.

In magnesium deficiency. Sleep is usually agitated with frequent nighttime awakenings. On the other hand, a high magnesium diet has been found to be associated with deeper, less interrupted sleep. This was shown in a study done by James Penland at the Human Nutrition Research Center in North Dakota.

It's important to note that a balanced ratio of twice as much calcium to magnesium is key to overall health, and that these two minerals should be taken together for best results. Natural remedies should be given a good try before any type of addictive drug is taken for insomnia.

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One Simple Idea To Get a Great Night’s Sleep

I've never been a good sleeper. Even from an early age, I remember getting to sleep was always a problem – and this continued into adulthood.

Going to bed later than everyone else, struggling to fall sleep and on many occasions getting up tired and irritable due to unfulfilled rest was normal for me. And to make matters worse, there was no consistency to it – it was not just that I could not get to sleep, sometimes when I did manage it, I would then frustratingly wake up in the middle of the night (early hours of the morning to be accurate) for no apparent reason and not be able to fall sleep again for two or three hours.

It really affected my social and business life. Usually, being tired and irritable does no-one any favors as you can imagine, and not being able to function at optimum performance consistently I know negatively my business negatively on many occasions.

For years I suffered with this 'condition' – and I tried all sorts of methods to resolve it. Herbal remedies, exercising at different times during the day, sleep therapy audios – nothing worked. Till I heard of this simple idea recently that I decided to try – and after only two days (well, nights) worked a treat. And it was so simple I did not believe it would work. I wish I had heard about it years ago.

And the idea is no more complicated than going to bed at the same time every night – then waking up at the same time the next morning. That's it. Simple. But it has to be done daily. No matter what, you need to stick to these timeframes. For me now it's bed 10pm every night, and up the next morning at 5pm. Consistently. And that's the key. You have to stick to this for it to work.

OK, we all have social occasions and events that sometimes come up that we like to attend and that's fine if we break the rule on the odd, very odd, occasion, but it's important to get back into your routine the very next night.

It's important because if you do have a sleep disorder or feel you're not getting enough rest through the night, lack of sleep can cause wide-ranging negative effects. I was surprised to find it can affect so many areas of our life:

1 – Decreased Mental Performance

Sleep deprivation adverse effects many of your cognitive responses. Your sense of judgment, elements of your reasoning, your attention span as well as problem solving abilities all get impaired when your body has not had enough rest. Your memory can also be affected as your brain's ability to process and store information is compromised due to the body's 'unrested' condition – and so you tend to forget things more often. For all these reasons it is difficult to maintain effective daily performance levels and productivity.

2 – You Age Faster

Lack of sleep contributes to the aging process and the way you look in general. Even after only a few sleep affected nights characteristics such as wrinkles, dark circles under the eyes and a draining of skin color become noticeable. The main reason for this is because of the higher levels of the stress hormone cortisol being produced by the body – something your body does when it does not have enough rest. The Cortisol is important in this case as breaks down collagen – a protein ingredient that keeps the skin tight, elastic and youthful looking.

3 – Problems to Your Health

A few sleepless nights here and there should not have any detrimental, long-term effects on your overall health – however suffering with this over weeks or months or even longer – definitely will do. Numerous diseases such as heart disease, diabetes and depression have all shown that chronic lack of sleep being a contributing factor.

4. Weight Gain

Yes – weight gain, and I was surprised as you are on this one, but studies have shown that weight gain and lack of sleep are – excuse the pun – co-operative bedfellows. It turns out that if you're not fully satisfied your body's production of certain hormones can get erratic, which has a direct impact on your weight. For example, inconsistent and shortened time can cause the body to increase the amount of the hunger-inducing hormone ghrelin it produces, while decreasing the levels of leptin (appetite suppressant hormone) it normally would in a fully rested body. Also, the production of Human Growth Hormone (HGH) which stimulates muscle growth and aids fat burning is reduced, which limits how your body can burn excess fat. This means that you're more likely to eat more and your body not burn off the calories at a fast enough rate if you do not sleep enough

5 – Risking your Life

We all know this – but it's very important to mention. Tiredness is one of the main causes of automobile accidents on our roads today. (The National Highway Traffic Safety Administration reports that Distracted Driving is the main cause of motor vehicle crashes.) The most common causes of distraction-related crashes are rubbernecking, texting and driver fatigue. maim, or cause any number of other unwanted results. Having enough rest is important when we undertake activities such as driving or using heavy machinery or equipment, especially for long periods of time.

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How to Treat Sleeping Disorders and Sleep Depravation

There are a variety of reasons why someone might suffer from a lack of sleep, several of which are medical. However, it is important to treat sleeping disorders as just that – disorders. This means that wherever you're suffering from a lack of sleep on a regular basis or just every time in a while it's important to overrot the cause of the problem and resolve the issue – before you suffer multiple sleepless nights.

Sleep deprivation is bad enough, but numerous studies say that this disorder is linked to many other issues that people suffer from. Plus, issues like weight gain, diabetes and even increased frustration can be caused if you do not treat sleeping disorders. While you may not have any ideas as to what is causing your problem, there are many possibilities. Mental diseases such as anxiety, unreliable bed times and even midnight snacks may be causing you to suffer from a loss of sleep. Whether you can not fall sleep to start with or you often find yourself waking up in the middle of the night, you're probably suffering from insomnia. While it is not necessarily easy to pinpoint the cause of this problem, the good news is that it is the most common type of tired. In fact, according to numerous recent studies, 1 in 3 Americans suffer from this disorder. Treatments range from “home remedies” to doctor prescribed medications to cognitive therapy.

If you want to treat sleeping disorders that are less common, never fear. The good news is that quite a bit of research has been performed in multiple areas of sleep loss. Sleep apnea, for instance, is caused by a pause in your breathing while you're asleep. While many sufferers of this type of sleep disorder do not even realize that it causes them to wake up, it does. What's more, sleep apnea can cause individuals to fall into states of depression, easily irritated and be very tired during the day. However, if you're diagnosed with sleep apnea, there is treatment available. Most doctors prescribe the use of a breathing machine during resting hours.

Another less common type of sleeping disorder is Narcolepsy. This is a sleep disorder in which an individual becomes excessively tired during the day, often falling asleep at unseemly times like during the work day or at a funeral. Fortunately, if you suffer from this tired disorder, you're in good company. In fact, Winston Churchill, Jimmy Kimmel and even Thomas Edison suffer or suffer from narcolepsy. However, narcolepsy, like other tired disorders, can be treated through the use of medication, lifestyle changes and therapy. Additional sleep disorders include Restless Leg Syndrome and Circadian Rhythm Disorders. To treat tired disorders such as these, it is often changes in lifestyle or prescribed medicines that do the trick.

While suffering from the need to sleep can be frustrating, the good news is that you can treat sleeping disorders, oftentimes no matter their cause. Using everything from simple lifestyle changes to doctor prescribed medicines or machinery and therapy, there is a way to improve your quality of life.

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Pros And Cons Of Sleep Disorder

A sleep disorder is a medical problem or condition that mainly affects ones sleeping pattern. There are different types of sleep disorders with some posing a great danger to the individuals suffering from this condition. Some of these disorders are serious enough such that they interfere with the normal emotional, mental, physical and social functioning of the person. The most common symptoms to these conditions are; anxiety, circadian rhythm, depression and neurological conditions. Sleep-disorder is caused by a number of issues, starting from bruxism which is commonly known as teeth clening to night terror.

Insomnia is a common type of sleep disorder that is mainly involved with difficulties in falling sleep or staying asleep for a longer time than normal. Other types of sleep-disorder include parasomnias, dyssomnias and sleeping sickness. Night terror is caused by abrupt awakening during the night and sleep walking. Some sleep disorders come as a result of medical conditions while others are caused by natural occurrences or emotional, physical, emotional and mental mishaps. Treatment to these conditions can be categorized into various categories depending on the types. Some of these treatments include medication, rehabilitation, somatic treatment and psychotherapy. The best way to solve these disorders is first identifying the root cause and analyzing the behavior of the patient.

Psychotherapeutic approach is the most recommended way of treating the disorders. This is because one can identify what affects them be it a physical, mental or an emotional ordinal. Once it has been identified, they can visit a psychiatrist who can help them solve the disorder. Some disorders need special equipments to control. These apply to the long term disorders that are severe to the patient. It also applies to those that have accepted to live with the disorder. Due to the advancement in science and technology in the field of medicine, there has been invention and discovery of medicines that have been helped cure these disorders. The scientists gave out their utmost attention to primary disorders and introduced new medicine such as sleep apnea and REM sleep. Sleep medicines are now recognized all over the world and are prescribed as family medicine. Sleep disorders are very common among people and it's about time that everyone should analyze their sleeping habits frequently to check on unusual occurrences. Sleep disorder not only affects the or changes the sleeping habit but can also be identified if one notes that other organs of the body such has arms, legs or even starts moving involuntarily or the sudden urge to move muscles.

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Effects of Air Mattresses On Sleep and Bed Climate

Maintain the Perfect Temperature for a Comfortable Sleep

There are many misconceptions as to the comfort offered by air mattresses. There was a time when mattresses were thought of to be very uncomfortable to sleep on. Today however, with the range of design features, durable construction and the choice of materials, you can be assured of a good night's sleep without any discomfort. The air mattress or the inflatable mattress, as it is known can only add to your convenience as it is easy to fold, carry around and also store. These mattresses can offer you a peaceful night's sleep.

Be Assured of Total Comfort with the Right Bed Climate in Air Mattresses

To enjoy a comfortable sleep, you must ensure the bed climate is fitted to you. For this you need to –

1. Make sure you opt for an air mattress specifically designed for cold climates. These mattresses feature heaters which are built in enabling optimum bed climate control.

2. Check the pressure on the mattress. As the pressure increases in the mattress, so will the temperature.

3. Know that your body heat can transfer to the air which is inside the mattress. If you need the bed climate to be on the warmer side, you can think of using a blanket to trap the body heat and apply the same to a larger portion of the area of ​​the inflatable mattress.

4. Keep a sleeping bag on your mattress on those hot summer nights, as this prevails the build-up of excess heat. So, an air mattress, with a few modifications can work well during summers and winters.

Peaceful Sleep can be Ensured with the Right Air Mattress

If you face any health issues like back pain leading to sleepless nights, you can opt for an inflatable mattress. You can be assured of a good night's sleep as these mattresses adjust to the shape of your body and provide relief for your back ache. You can also adjust the firmness of these mattresses within being able to modify the bed climate with a few changes, which makes sleeping comfortable.

Ensure you Benefit Maximum with your Air Mattress

Beside adjusting the bed climate in accordance with your requirement, make sure you inflate the mattress fully as these mattresses leak small amounts of air during the night. You also need to check the mattress despitely for any leaks if you have kept it in storage for some time as there are chances of the inflatable mattress developing cracks or holes. Keeping the bed climate in focus, make sure you have the necessary blankets to adjust the temperature. Finally, make sure you choose the right material for these air mattresses so that they do not get too hot during summers or too cold during winters.

With a little guidance you can be assured of the right bed climate you desire in your mattress and be assured of a good night's sleep.

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Tips for Getting a Better Sleep

There are instances when you go to bed to sleep after a busy and hectic day, but can not sleep due to one reason or another. You must know that you are not the only one with this problem and anyone can suffer from this problem at any stage of life. Daily six to eight hours of sleep is necessary for every individual. It helps you to maintain your focus throughout the day.

Here are a few guidelines for getting a good sleep:

1. Restrict using your bed for sleep only : It is a common practice for most of us to study or work in bed. Subconsciously we end up connecting our bed with stress. This affects our ability to sleep.

2. Switch off all Electronic Gadgets before Sleep : One common problem with almost everyone using electronic gadgets is that we do keep them on till the last moment. Using electronic gadgets while preparing to sleep keeps the mind distracted. Switch off your mobile phone and other electronic gadgets before going to sleep.

3. Follow a Timetable : You must stick to a particular schedule for sleeping and waking up. One common mistake most of us make is that we sleep early throughout the week, but on the weekends we go to sleep very late at night. This has a negative impact on our body and it affects the state of our mind. Therefore, making a schedule of sleeping and waking time is very important.

4. Exercise Regularly : Physical exercises keep your mind and body healthy. Introducing exercises in your daily routine, improve the quality of your sleep after a certain duration of time.

5. Keep your surrounding organized and suitable for sleep : If the lights in your room are too bright, or if your room is too cold, and if your bed is not right, you will not be able to sleep well. Remove all the distractions and unnecessary things that provide hindrances in your sleep. It keeps your efficiency and productivity level high through the day.

6. Find a cure for your Sleep Apnea : Sleep Apnea is a common sleeping disorder that is present among people these days. It results in breathing interruptions during sleep. A person suffering from Apnea suffers breathing interruptions many times during his sleep and the natural sleeping rhythm gets interrupted. This problem is treatable.

7. Eat a light snack at Night : Do not eat heavy meals at night before going to bed, it is harmful to your digestive and nervous system. Heavy and spicy foods take a long time for your digestive system to absorb.

By following the above guidelines, you can get a good deep sleep that will keep you productive and energized throughout the day. It is always better to find a natural way of overcoming problems with sleep.

Taking medicines and sleeping pills before going to bed is not good. One thing should be kept in mind every medicine we take has got some negative side effects .. Before, adopting a natural process to sleep is the right way to proceed forward.

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Step by Step Guide On How To Choose The Best Memory Foam Mattress

Are you looking for some sleep on a memory foam mattress? A good night's rest is crucial for your short and long-term health, so it is essential to choose a mattress that resonates with your body's physical needs and your sleep.

With that said and done, consider your budget and your personal preferences in making the overall decision on the kind of mattress you need.

Below is How To Choose The Best Memory Foam Mattress? Step by Step Guide;

Consider The Density Of the Mattress

Make sure that the memory foam mattress is of high density to support your weight without any problem. How do you know about that? The best way is to perform some checks on density package for the foam mattress.

Choose from the following mattress foams; cheap foam (2-3 lb density), Mid-grade foam (3-4.5lb density), and the Good foam (over 4.5lb density). The ideal density has been found to be 5.3-6.2lb and can support human body effectively and efficiently. Choosing a lighter foam while have negative effects on your health.

Check Temperature Sensitivity

Consider a memory foam mattress that is sensitive to temperature. The difference between the memory foam mattresses and other mattress is that it's sensitive to temperature. Sleeping for the first time, your body weight will melt away the mattress for some period of time until it is uniformly spread over the mattress surface.

Upon settling on the memory foam mattress with your body temperature, the mattress is affected, leading to it becoming soft especially in areas of high temperature. The tuning is what will lead to the unsurpassed comfort of the candid memory foam mattress.

Warranty Information

Carefully read and understand the warranty information. This will provide avenues for solving any warranty issue amicably. Are you responsible for transportation or shipping, packaging? This determines the liability of the person in case the goods never reach the destination as per the required nature of the state.

Appropriately, how long has the manufacturer be in business? This attempts to unmask the reputation of the business and who they handle customers over their years in service. A warranty issued from a small growing company awarding lifetime warranty is worthless.

Ask for a 'Comfort Test' period

You must have that test of the memory foam mattress for a certain period of time. During this period you will sleep on the mattress, proofing if actually it resonates with your preferences, physical and health needs after which you can present your issues to the shop or manufacturer.

Caution will be taken by the company by making sure hygiene is gathered for by covering the mattress with plastic, so that in case you do not buy it would still be good to be sold to another customer.

Final Verdict

Whenever you need to go shopping for a mattress, it will be prudent you are first being mindful of your health. Bad night sleeps are harmful to our bodies and sometimes may affect your body posture.

Get the right information from experts who will take you through getting the best, affordable and healthy memory foam mattress. To make your mattress last longer buy a waterproof mattress covers and put it under your sheets. To make life more enjoyable during your visit to the slumber land, buy yourself a pillow.

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Fall Fast Asleep Like A Baby

As a full time Certified Hypnotherapist with a full time private practice for 5 years now, I've seen a hundred of clients for sleep improvement.

Why do so many people have problems falling asleep at night?

1) Most people with sleeping problems have a lot on their minds and need to teach their brains and bodies to have a “thinking time” and a “thinking place” that has nothing to do with their bed or bedroom. Many people just go, go, through the day and have poor organization and scheduling habits. If you think of thoughts and emotions as a request, it would make sense that your mind would be trying to get your attention about: to do you have not gotten done or scheduled; as well as unresolved issues that have been stressing you out. When your mind is still, and it knows when there is no other distractions, it will remind you of those other thoughts you pushed away all day.

Having even just a brief morning meditation to allow unresolved issues to come to mind, in order to practice self awareness and serenity, it can help reduce and prevent stress. Having a “thinking time” and a “thinking place”, like 15 minutes in a den / study / coffee shop, with a calendar to schedule your to do's, can make a huge difference. And at night time, keeping a notepad nearby or using an app like Google Keep on your phone to immediately outsource the thoughts that come up will greatly improve your ability to fall sleep.

2) Also, it really helps your mind and body to wind down if it knows when that time is and there are cues to encourage it. For instance, keeping a routine of turning down lights at least 30 minutes before you get into bed, or using apps on your media devices like F.lux on your desktop / laptop and Twilight on your Android devices, can all be very helpful. These apps take out the blue light and warm up your displays as the sun sets, which helps mimic the way light naturally behaves. With the blue light removed / reduced, your displays will have an orange look, which invokes drowsiness. Sorry iOS users, there are no apps currently for your devices that do this.

I have found that many of the clients that come to see me to improve their sleep are trying to cram too much in everyday and are having problems giving them permission permission to rest or have some “me” time before falling asleep. Feeling stressed and unsatisfied is not the best way to end your day. Scheduling a bedtime with at least 15-30 minutes of a pleasant wind down time to close out your day can made a world of difference. It will allow you to fall sleep faster, sleep more pleasantly, and have more productive energy the next day.

3) Many people are using stimulants to stay awake during the day, which bleed over into sleep time. Caffeine can stay in one's system for up to 13 hours. Also, many people are working out and eating later at night because of their busy schedules. Depending on one's bedtime, no caffeine after 3pm, no eating or working 3 hours before bedtime are recommended.

4) Some people have had experiences, heard a story, or even seen a scary movie at one time of their life that may have led their minds to be more on guard than what's usually helpful in regards to falling and staying asleep. If a parent had a concern with a young child one evening, if there was a break in, a period of high stress with a period of insomnia, associations might have gotten stuck which can lead to an underlying anxiety. Those need to be cleared and resolved. You can always ask yourself questions to get to the bottom of this. Directing questions to any feelings of anxiety you're noticing in your body, things like: “What is making you (me) feel anxious right now?” “What are you afraid of?” Listen for a response, as if you're having a conversation with a child, and see if you can ask the feelings to give you a clear thought. Hopefully, you can find out information that can give you a course of action to take. Act on any actionable requests. When you are able to reassess yourself and clear your concerns, you allow uncomfortable feelings to release and turn into a more calm state or useful action.

Quick Tip:

When you're falling asleep, think of your bed and your bedroom as a place of absolute gift: a place of rest, comfort, pleasure. Notice how you are able to tell when you're drifting off. What happens just before you can tell sleep is moments or minutes away? Is it a feeling of your muscles releasing tension, feeling heavy or still? Is it when you forget what you were thinking and notice you're just aware but your mind suddenly feels more quiet and calm? Remember these feelings on purpose next time when you're falling asleep. In fact, you can purposely think in a slower, more drowsy, softer voice, as if you hear yourself falling asleep, to get the process to happen more quickly.

Just remember to practice any of these tips with a sense of trust, confidence and ease, not with stress or pressure. Know that you can not consciously make yourself fall sleep, but you can peacefully encourage your mind and body like you would coo a baby to sleep. Let go and trust that you will fall sleep and your body knows how. If it did not, you'd be dead by now. Just like you can practice good eating habits but do not know how to digest your food on purpose. Make sure you know when to eat and eat comfortably … the same goes with falling sleep.

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Mattress Foam Enhances The Sleep Experience

For years, the use of mattress foam has been acknowledged as a great improvement over the traditional coil spring counterparts. The qualities of this material in providing a more restful sleeping experience have been well documented. Not surprisingly, this has led to innovation both in the development of new materials and their application.

A Brief History

The genesis of mattress foam dates back to the 1970s. Also known as “temper foam,” this product was developed under a NASA contract. The original goal was to fabricate a material that would improve seat cushioning and crash protection for the crew and passengers in airline and aerospace industries. NASA ever released this material to the general public in the 1980s.

From that point, it would be less than a decade for a new industry to develop. Use of this cushioning product in mattresses first appeared in the early 1990s, and the popularity has continued to grow among consumers ever since. Newer innovations have expanded the concept and opened new potential products to the marketplace.

Different Types Have Different Attributes

Mattress foam has evolved into several different categories. Each type has its own positive hits that meet different demands of those customers looking for a better quality of sleep experience.

Standard / Traditional Memory Type

This is the classic version based on the original NASA-inspired product. It has long been favored for its ability to provide relief of pressure points, individualized contouring (allowing both occupants of the bed to have their own conforming space), and prohibiting motion transfer. While certainly the most popular, the fact that this type tends to retain body heat has been viewed as a negative by some users.

Gel-Infused Memory Type

This is a new product that has received a great deal of positive feedback in the marketplace. The major feature is that the gel will help disperse heat from the surface and make the sleeper more comfortable as a result. The gel is added to the foam in the form of a liquid or as tiny beads after the manufacturing process. Some products will use gel pockets or layers on the surface. In terms of performance, the gel-infused design has all the features of the traditional model with the added benefit of being cooler for sleepers.

Plant Based / “Green” Memory Type

The newest type presents itself as more environmentally safe and user-friendly than its competitors. Being plant-based, rather than petroleum-based, these “green” foam products produce zero emissions and contain zero toxic volatile, organic compounds. The fact that there is no reliance on body heat to add in conforming to a sleeper's shape has increased response and recovery time over the other designs. Combined with all of the other benefits of similar products, this design could well be the future of these products.

As technology continues to advance, developments relating to improvement of the quality of mattress foam can be expected to increase exponentially. Consumers looking for a better quality of sleep will find these advances to be a welcome change from the classic box spring and coil mattress design, and sleep will never be the same again.

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5 Tell-Tale Signs That Your Body Needs More Sleep

Sleep. Most of us can not get enough. Some people sleep too much and some can not get to sleep at all! Sleep is a pretty personal thing. Some of us need a lot more than others and others survive on a lot less! Typically, the average adult requires about 8 hours of sleep per night in order to feel refreshed and invigorated.

But why do we need to sleep?

When we sleep we:

– Rebuild our muscles
– Improve our memories
– Grow muscle
– Repair injury and fatigue
– Synthesise hormones

Our bodies do not just shut down when we sleep – they keep going and so do our brains. We remember some of what our brains get up to while we rest in the form of dreams but much occurs at the subconscious level meaning that we forget most of what goes on while we sleep. Interesting to think that there is a whole other side of ourselves at work while we are at rest.

When we do not get enough rest, there are consequences. You might even be experiencing some yourself! The odd late night will not do much damage but regular late nights, or chronic insomnia can have some nasty side effects. Here are 5 of the most common:

1. Feeling foggy

When we sleep well, we literally jump out of bed and into the day. When we do not sleep enough, our brains feel foggy; we find it hard to remember things, get started or think productively. This is because during sleep our brains consolidate our memories and our memory actually improvements with sleep. The brain can feel a bit delusional if it is not able to rest. That foggy feeling, especially if it persists through the day or week, is often because you have not slept well enough the night before.

2. Your sex drive has gone south

As sleep regulates hormones, which includes the hormones that incite sexual arousal, a regular lack of sleep can kill sexual desire. Resting well helps your hormones do their job. New mothers often experience a dip in their sex drive; a huge component in this as well as fluctuating hormonal levels and emotional adjustments, is the lack of sleep triggered by a newborn!

3. You're overestating

When we sleep poorly, our body has little energy. To compensate, it's common to binge eat or overindulge on certain foods, especially foods that are empty nutritionally but provide an instant energy hit such as sugary laden snacks like cakes and chocolates and processed foods. When we sleep well, our bodies feel energized so we tend to eat normally.

4. Depression

If you feel down in the dumps as well as lethargic, the key cause can be lack of sleep. Bad moods and poor sleep go hand in hand. The best thing you can do to beat depression is get a restful night's sleep, eat nutritionallyense foods and exercise – this is nature's way of defeating negativity!

5. Impaired justice

Our brain takes charge of all that we do, including our judgment. A poor night's sleep can lead us to make poor diet choices and can lead to poor bad judgment in just about every area!

The moral of the story? If in doubt, get your 8 hours!

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Importance of Sleep

For your body and mind to be at its optimal state, it needs adequate rest periods to repair and re-energize. In my last article I discussed the importance of taking rest days from your workouts. Today, I'll share the importance of getting adequate shut-eye, as well as some tips to improve the quality of your sleep.

In a perfect world, we're all get 7-9 hours of deep, restful, uninterrupted sleep each night. We would wake up with the sun feeling energized and ready to take on the day. Of course, the real world is not always perfect. While we may not get a good night sleep every night, there are compelling reasons why you should 'pack it in' a bit earlier each night and prioritize sleep. Good quality sleep plays an important role in your health.

Sleep:

Helps to stabilize blood sugar levels. Lack of sleep can interfere with insulin, and lead to higher than normal level of blood sugar.

Reduces risk of heart disease, kidney disease and high blood pressure.

Helps to maintain a healthy balance between hormones that control appetite. Lack of sleep, however, can increase your appetite. When you're sleep deprived, the hormone that makes you feel hungry, ghrelin goes up, and the hormone that makes you feel full (leptin) goes down.

Puts your body at the best state for repair of body tissues such as muscle and blood vessels.

Is important for a well-functioning immune system. Sleep deprivation increases your chances of getting sick.

Is important for learning, memory and decision-making.

Stabilizes your mood and energy levels.

Some people are naturally good sleepers. Others have to work at it a bit harder. If you are a shift worker, if you frequently travel across different time zones, if you have little ones keeping you up at night, or are in another situation that impedes your sleep, do your best. Here are some solutions to improve the amount and quality of your rest:

Go to bed and rise at the same time every day.

Maintain a regular eating schedule and avoid eating late at night. If you are really hungry, do eat, but avoid eating heavy meals before bed.

Avoid caffeine in the PM hours (past noon).

Fuel your body well! Eat protein, healthy fats, lots of non-starchy veggies and avoid sugar.

Exercise daily! Try to exercise earlier in the day as late night workouts may disrupt your sleep.

Keep your bedroom for sleeping and sex only. No TV! No iPads!

Sleep in the dark. Keep the lights off, and cover your alarm. No digital lights an hour before bed (iPhone, etc.). Use black out curtains to remove any ambient light.

If you have a tough time getting enough sleep and it affects your day (there are some people who function really well on shorter depths of sleep) talk to your health care provider for other solutions.

For optimal health and energy levels, and to maintain a healthy body weight, good quality sleep should be a priority. Get into the habit of hitting the pillow a bit earlier, and enjoy the benefits of good quality sleep! If you're reading this at night, go get into your jammies and go to bed!

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How Your Dentist Can Solve Your Snoring Problem

Dentists do more than care for our teeth. Occidentally, they treat medical conditions that might seem to be outside of their area of ​​expertise. For example, did you know that dental professionals often treat snoring? The common condition affects about half of all adults, but only rarely does it indicate a serious health concern. So, why does your dentist treat it?

In most cases, she will not treat the snoring directly, due to the fact that it is such a common issue. What she will treat, however, is sleep apnea – a disorder that often involves heavy snoring and can have serious health risks, including death. Other symptoms include irritability, depression, sleeping problems, and breathing cessation episodes.

Treatment Options

The good news is that dentists have access to a wide array of oral and dental devices that can be used to treat sleep apnea. Most work by opening up the airways, thereby increasing overall airflow. These products might not look pretty, but they are highly effective. Let us take a moment to discuss the two most popular options.

Mandibular Repositioning Tool

Probably the most popular option for sleep apnea sufferers is the mandibular advancement tool. The appliance looks like a sports mouthguard and works by forcing the lower jaw downward and slightly forward. This helps open up obstructed airways, thereby preventing nocturnal breathing problems. When properly fitted by your dentist, the appliance is extremely effective at treating sleep apnea and alleviating its most common symptom-snoring.

Cost

It may look like a sports mouthguard, but a mandibular repositioning tool can easily set you back a thousand bucks or more. We should also mention that dental insurance may only cover a small fraction of the price. Some exceptions may apply. If you suffer from obstructive sleep apnea (OSA), for example, insurance may pay most of the bill.

Tongue Retaining Appliance

As its name signatures, this device keeps or holds the tongue in a forward position during sleep. The medical appliance is actually a suction bulb that looks a lot like a baby's pacifier that protrudes from the patient's parted lips. Although some wearers find it uncomfortable, there is no doubt the tongue retainer is effective. Numerous studies have found that it can reduce the symptoms of OSA by up to 70 percent.

Cost

Just like the previous, the retainer is a customized oral appliance. As such, it can be extremely expensive to fit it into the exact dimensions of a patient's mouth. While cost does vary from one dentist to the next, the device will usually cost at least a thousand dollars. Once again, its cost will only be covered by dental insurance if the patient has a diagnosed case of obstructive sleep apnea.

Conclusion

Often used in combination with other treatments for sleep-related breathing issues, such as surgery, weight management, or positive airway pressure, oral appliance therapy is a popular option for patients with mild to moderate sleep apnea. Talk to your dentist for more information about these helpful medical treatments for snoring.

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Six Tips to Stay Asleep During the Night

A recent National Sleep Foundation poll reports that American insomnia rates have increased from 51% to 64% in the last few years. Insomnia can wreak havoc on the health and lives of its sufferers, causing excessive daytime sleepiness and extreme lack of energy.

The sleep-deprived can become irritable and depressed and may have trouble focusing on tasks, paying attention, learning and remembering. Insomnia can contribute to accidents with machinery, accidents from poor balance, and accidents on the road while driving.

Some people find it easier to fall sleep at the beginning of the night, but then wake up in the middle of the night and can not get back to sleep. The causes of this may come from hormonal changes, insufficient exercise, eating foods that are disagreeable, drinking alcohol, or general increase in stress. Whether it's at 2:00, 3:00 or 4:00 am, they find themselves habitually awake and unable to get back to sleep. Here are some sleep tips that may help:

1. Use a black eye mask to cover your eyes and use earplugs to keep the noise out. A dark, cool room is most ideal to help the body produce melatonin, the hormone produced by the brain which helps to regulate sleep and wake cycles. A recent study found that a cooler body temperature signals the body to fall sleep.

2. Get some sunlight by taking a walk during the day. Being out in the sun will also set one's wake-sleep cycle in a good way. Additionally, the exercise and body movement helps with a better, more restful sleep at night.

3. If headaches or tension are a problem, try using some magnesium. One German study found that 42 percent of the people taking magnesium reduced the duration and intensity of their migraine headaches.

4. For women that experience hot flashes and night sweats during the night, take some extra steps to keep yourself and your bedroom cool at night. Wear lighter bedclothes, use less blankets, and use a slightly damp washcloth on the forehead or neck.

5. Calcium is directly related to the cycles of sleep, there is highly absorbable calcium and magnesium supplements are effective. The pioneering nutritionist Adelle Davis advises that during premenopause or menopause, the lack of estrogen and progesterone can cause sever calcium deficiency symptoms to occur such as irritability, leg cramps, insomnia, hot flashes and night sweats.

6. It can work well for some people to take a calcium and magnesium supplement directly before bed. These minerals are natural relaxants that can carry one through the night better and with less sleep interruptions. Softgels that use natural oils mixed with the minerals are more fully absorbled than tablets. These supplements should have a two to one calcium to magnesium ratio (twice as much calcium as magnesium).

Here's to getting back to sleep at night and sleeping deer and longer.

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