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

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

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

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

Here are three nutrition tips to keep in mind …

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

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

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

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

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

Foods an excellent source of this amino acid include …

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

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

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

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How To Sleep Better And Achieve More

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

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

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

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

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

Try this for yourself and see what happens.

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Is Your Snoring Really a Sign of Sleep Apnea?

There are two different types of sleep apnea.

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

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

Who Is More Likely to Develop it?

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

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

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

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

Should I Be Worried about Developing Sleep Apnea?

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

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

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

How Can I Tell If I Have Sleep Apnea?

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

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

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

• Waking up with a very dry or very sore throat

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

• Feeling excessively sleepy or lacking energy during the daytime

• Being aware that you sleep restlessly

• Feeling sleepy when you drive

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

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

What to Do

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

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

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

Making Lifestyle Changes

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

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

Using a Custom-Made Dental Appliance to Treat Sleep Apnea

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

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

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

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Lucid Dreaming

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

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

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

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

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

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

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

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

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

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

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

Awareness of the dream state (orientation)

Awareness of the capacity to make decisions

Awareness of memory functions

Awareness of self

Awareness of the dream environment

Awareness of the meaning of the dream

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

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

The dreamer is aware that they are dreaming

Objects disappear after waking

Physical laws need not apply in the dream

The dreamer has a clear memory of the waking world

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

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

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Sleeping Through the Night

Sleep your way to a healthy and fit body.

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

Signs that you need to get more sleep.

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

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


1. Remove all distractions.

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

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

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

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

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

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

2. Buy yourself a comfortable bed.

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

3. Go to bed early.

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

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

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Why Sleep Will Optimize Your Natural Immune Power, It’s So Easy A Baby Can Do It

Have you ever been so drained that you can not think clearly; had trouble paying attention; or simply can not perform up to your full potential?

If so … Then you probably had a shorten night of sleep or even a restless sleep.

Well in this article, I'll break down some of the negatives to Sleep Deprivation – as well as some of the positives to getting 7 to 8 hours of Restful Sleep a night – and what kind of affects both can have on your body's natural immune power .

Now, sleep deprivation is when you get less than the recommended 7-8 hours of sleep per night. This can take a toll on your body's system especially your natural immune power – lessening the production of natural killer cells, leaving you more vulnerable to infection and chronic health issues.

… Triggering the release of stress hormones such as adrenaline and cortisol – reducing the production of growth hormone – damaging an essential for natural immune power leaving it unable to help restore and maintain cells, tissues, organs and more.

So, are you getting enough sleep per night?

If you do not get the recommended 7 to 8 hours of sleep per night …

Well I have some BAD news – it ever catches up to you – like a cheetah chasing down a gazelle!

One of the main Health Effects of sleep deprivation is that it can cause, Insomnia; leading to decreased natural immune power, increased drowsiness, lack of motivation to exercise, reduced work productivity, mood shifts, depression and anxiety, impaired memory, and poor physical coordination.

Now during normal restful sleep, your heart rate and blood pressure drops by about 10% – giving your heart and vascular system the breath it needs which is essential for maintaining cardiovascular health.

In fact, if you do not get enough sleep – let's say you're getting 4 to 5 hours on average a night – your heart rate and blood pressure are not getting the full slowdown process.

This will raise the risk of cardiovascular issues, heart health issues, blood fat problems, irregular heartbeat, brain attacks, blood sugar issues, and even accelerate your aging.

Oh now do not be afraid – there is some GOOD news – actually it's quite simple.

You see …

All you have to do is sleep for the recommend 7-8 hours every night and your natural immune power will be able to restore and properly protect your body's systems.

During normal sleep your heart rate, blood pressure, metabolism slow, allowing your brain and internal organs to steer themselves away from the stresses of the coming day.

Also, your natural immune power is able to perform its tasks without the distraction of the immune-hampering stress hormones that you normally produce as you go about your daily routine.

Research shows that the lifestyle factor most consistently associated with an increased risk of death was not poor diet, lack of exercise, or even smoking – its SLEEP LOSS.

– With death rates being higher amongst people who average 4 hours or less sleep a night.

– The death rate was lowest among people who slept about 8 hours a night.

Bottom line getting the proper amount of sleep each night is essential to balancing your natural immune power to be able to protect you through your wake hours.

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CPAP Machines – Enhancing Restful Sleep

A good night's sleep is an important aspect of your health as it allows your body to rest and renew itself. Any condition that interferes with your sleep should be treated as soon as it comes to light. A condition that causes you to have interrupted sleep is known as sleep apnea. This condition causes you to stop breathing in intervals. The breathing gaps can be up to thirty in an hour. When you stop breathing, you will move from deep to light sleep, causing you to have insufficiency sleep. CPAP machines are used to treat sleep apnea so that you can enjoy a good night's sleep.

Types Of Sleep Apnea

Sleep apnea can occur as one of two types: central sleep apnea or obstructive sleep apnea. CPAP machines are used in the treatment of OSA and snoring. OSA happens when the walls at the back of your throat relax causing the airways to block when you are sleep. Due to the lack of oxygen, your brain will cause you to move from deep sleep to a light sleep, or you alike woke. This helps to open up the blocked airway and you can then breathe again.

This cycle can continue all through the night. When a round of apnea takes place, you will snort and gasp loudly. The problem with OSA is that you will not remember that your sleep was continuously interrupted. You will there before be tired and sleepy during the day. Your family members are the ones who may observe that there is a problem with how you sleep.


Your doctor may recommend that you use one of the CPAP machines once he has established that you have OSA. Continuous positive airway pressure (CPAP) therapy is mainly used in the treatment of OSA. The therapy is made up of a motor, a mask and a tube. The motor is used to suck in air from the room and gently apply pressure to it. The motor has a filter to ensure that the air which is sucked in is free from impurities. You can decide to purchase a CPAP machine which can warm the air you breathe in. This is done through a tiny water tank which heats up so releasing warm moisture to the air when the machine is turned on. The hose is used to move the air which is pressurized from the motor to the mask, while the mask which is worn over your nose and mouth enables you to receive the pressurized air into your airways.

Types Of Masks

There are many types of masks and they come in different shapes and sizes so that you can get one which fits you just right. A full mask is one which is placed over both your nose and mouth. On the other hand, a nasal mask is one which is placed over your nose. A nasal pillow mask is fitted right under your nose. You also have the option of choosing a full face mask which will go over your eyes in addition to your nose and mouth. There is also a variation of nose masks which have spikes that go inside your nose. It is important to ensure that the mask is properly sealed so that the air pressure is constant.

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The Different Components Of CPAP Machines

If you often feel tired in the morning, or you feel sleepy during the day yet you slip through the night, then it might be time to have yourself checked by a doctor. This is because there are certain conditions which may cause you not to sleep well. Obstructive sleep apnea is a condition that interferes with the quality of your sleep. There are various ways in which the condition can be managed and one of the solutions is the use of CPAP machines.

What Are CPAP Machines?

Continuous positive airway pressure (CPAP) machines are used to enable a person that has obstructive sleep apnea to sleep better. Obstructive sleep apnea (OSA) is a condition wherey your airway gets blocked when you are sleeping. This blockage is caused when the muscles of the throat relax, making the tissues of the throat and the tongue to block the airway. This causes you to take in shallow breaths or you may be unable to breathe for a few seconds.

The lack of air reduces the flow of blood to the brain. This causes your brain to awaken and signal the muscles responsible for breathing to function. You will normally take in a deep breath which is followed by a grunting noise. Your brain will then go back to sleep and will awaken again once the erection occurs once more. This process greatly affects your sleep and you may not be aware of it.

Components Of A CPAP Machine

CPAP machines are generally consist of a motor, a hose and a mask. The motor sucks in air from the room and pressurizes it enough to ensure that your airway does not collapse. There are machines which have a humidifier, which is made up of a water tank that heats up the water so that you can breathe in air that has moisture. This ensures that you do not suffer from a dry throttle when using the machine. A hose is used to move the air that has been pressurized from the motor to the mask.

Most machines which have a humidifier are made with hoses that can be heated. The heating is important in order to avoid condensation due to the moist air that passes through the hose. The diameter of the hose normally depends on the type of machine that you will use. There are mainly three different types of masks which are used with CPAP machines. You can use a mask which covers the nose only, one which covers the nose and the mouth or you can use nasal prongs which are fitted into the nose.

Increasing Effectiveness Of CPAP Machines

There are different types of CPAP machines and it is important to identify the machine that will be most effective for you. You can decide to hire a machine to check whether it is suitable for you and then you can later buy it or buy a similar one. In case you experience a congested and runny nose after using the machine, your doctor can recommend medicines which you can spray directly into the nose to tie the congestion. You should always make sure that your mask fits properly so that the air does not leak. Using the machine daily will get rid of the symptoms of obstructive sleep apnea.

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Treating Sleep Disorders For Better Rest

There are many benefits that come with having enough sleep. When you sleep well enough at night, you will have better health. Your risks of suffering from heart disease and diabetes goes down as you sleep well at night. After a good night's rest, you will be alert during the day which lowers your risk of injury.

If you are nursing an injury, having enough rest at night reduces your pain. You will also be in good spirits during the day which helps in having a good relationship with others. Sleeping disorders such as obstructive sleep apnea can cause you not to sleep well which affects your health. CPAP machines are used to ensure that you sleep well despite having a sleeping disorder.

What Do CPAP Machines Treat?

CPAP machines are used to treat sleeping disorders, specifically obstructive sleep apnea (OSA). OSA is a condition where you take shallow breath during sleep or you stop breathing for brief moments when sleeping. When you are sleepy, your throat muscles relax and the throat tissues may end up pressing against the airway though blocking it. Your brain will then wake you up so that you can take in a deep breath. You will there wake up briefly and take in enough breath to open up the airway.

As you breathe in, you will normally gasp or snore loudly and then go back to sleep. You will again awaken briefly when the airway blocks again. This causes you to have very poor quality of sleep depending on how often the airway blocks in one night.

How Do CPAP Machines Manage Sleep Disorders?

The continuous positive airway pressure (CPAP) machines blow air that has been pressurized into your throat so that your airway does not collapse when you are sleeping. The machines have a motor which takes in air from the room and adds the required amount of pressure to it. This air is then blown gently into your throat at a constant pressure.

In order to provide clean air, the motor is fitted with a filter which keeps out any impurities. The machine can also be fitted with humidifier which moisturizes the air that you will breathe in. The humidifier is made up of a small water tank and this water gets heated up once the motor is switched on.

The machines also have a long hose which may be six inches in length, and it is used to move the air from the motor to the mask. Different machines typically use hoses of different diameters. The hose is connected to a mask which delivers the air to your throat. There are full face masks which cover the nose and the mouth and there are masks which only cover the nose. You can also decide to use prongs which are inserted into the nose.

Results Of CPAP Treatment

Once you begin using a CPAP machine, you will be able to sleep better at night. This means that you will be alert during the day, enabling you to focus better on your work. Your health will also improve and so will your memory, which will enable you to learn new skills and create new memories. You will also probably be in a better mood when you are well rested.

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How To Find The Best CPAP Machine For You

Lack of a proper night's sleep can lead to many undesirable effects such as feeling fatigued and sleepy through the day. You will also end up feeling irritable and your concentration may be affected. There are various things that may cause you to have poor quality of sleep including breathing disorders.

One of the breathing disorders that is known to negatively affect the quality of sleep is obstructive sleep apnea. The good news is that in case you have this condition, you can still have a good night's rest by using CPAP machines.

What Is Obstructive Sleep Apnea?

Obstructive sleep apnea is a condition wherey your airway to gets blocked during sleep. You there before end up having shallow breaths and you can even stop breathing for a few seconds at a time. When you start breathing again, you may grunt very loudly as the air rushes into your airway.

This interruption in breathing can happen several times in one night. This means that the organs of your body are deprived of a constant supply of oxygen which causes your heartbeat to be irregular.

Importance Of CPAP Therapy

Many people who have obstructive sleep apnea can be treated using continuous positive airway pressure machines. CPAP machines are used to blow air which has been pressurized into the airway so that the airway does not collapse during sleep. Once you begin using the machine, you will begin to enjoy better quality sleep. This means that you will be more alert during the day and can there be more productive.

The use of a CPAP machine will also ensure that you have fewer problems with your health. In case you have coronary artery disease, your risks of experiencing heart failure will significantly reduce.

Identifying The Best CPAP Machine For You

There are different types of CPAP machines and your sleep therapist will want to identify the machine that will give you the best results. You may there be required to undergo a sleep study which will give the doctor information about the severity of your condition.

From the study, he will be able to determine whether the use of a CPAP machine is the best option to manage your condition. He can then go further and ask you to stay overnight at the clinic. The doctor will then use different tasks and machines on you in order to determine the most effective machine for you.

Living With A CPAP Machine

When your doctor recommends a CPAP machine, you will be required to use it every night. It may take some time before you get used to sleeping with the machine. During the first few days, you may experience a runny nose that is congested. You may also have a sore throat and a dry mouth.

These side effects should reduce with time as you get used to the machine. However, if you continue to experience problems after some time, it is a good idea to consult your doctor. He can either adjust the machine or recommend a different one that will be both comfortable and effective for you. You should use the machine on a daily basis in order to get rid of obstructive sleep apnea symptoms.

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Effective Therapy For Treating Sleep Apnea

If you have been experiencing fatigue during the day yet you normally have enough hours of sleep at night, it may be possible that you may be having a sleep disorder. One of the most common sleep disorders is obstructive sleep apnea. When you have this condition, you may not be aware of it but it negatively affects your health. This is because it interferees with your sleep which lowers your concentration during the day. It is however important to note that you can sleep well despite having the condition by using CPAP machines.

Understanding Sleep Apnea

Sleep apnea refers to a sleeping disorder which causes you to stop breathing for short periods of time during sleep. You can stop breathing a few times each night and if your condition is severe, your breathing may get interrupted hundreds of times per night. Each time you stop breathing, your brain is forced to come out of deep sleep in order to enable you to breathe again.

Obstructive sleep apnea is the most common type of sleep apnea which occurs when the airway gets blocked. When you sleep, the muscles on your throat relax and the soft tissues on your throat may fall on the airway though blocking it. The lack of oxygen reduces the flow of blood to the brain which causes it to get out of deep sleep in order to motion to the muscles responsible for breathing to take in air. You will there before be awake for a brief moment as you take in a deep breath which opens up the obstruction.

Symptoms Of Sleep Apnea

When you have sleep apnea, you will be sleepy during the day and you may also be irritable due to the lack of proper rest. You may also experience headaches in the morning since the oxygen that flows to your brain keeps getting interrupted. When you wake up briefly to take in a deep breath, you will normally snore or grunt very loudly. Your partner or family members can have their sleep disrupted due to these noises.

Risks Of Obstructive Sleep Apnea

You can be at a higher risk of suffering from obstructive sleep apnea if you are overweight. This is because you may have excess soft tissues on your throat which can end up obstruction the airway as you sleep. You may also naturally be at risk of having OSA if you have a large tongue or a narrow throttle that easily gets constructed. As you grow older, the risk of having OSA increases since your throat muscles become weaker and can collapse easily.

CPAP As A Solution

If you suspect that you may be suffering from obstructive sleep apnea, it is a good idea to book an appointment with a sleep therapist. The therapist will carry out a sleep study on you by placing monitors on your body.

The monitors will help the doctor to determine your heart rate and blood pressure among other things. This test will determine how much the OSA is and whether CPAP machines will be the most effective treatment for you. The doctor may also try different machines on you in order to recommend the machine that will give you the best results.

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Why Do Women Need 7-8 Hours Sleep?

Why is sleep important to women and what has it got to do with Fashion?

Sleep is considered to be one of the most important practices in a human beings lifetime – Without the correct amount of sleep, we feel tired, irritable and unable to concentrate. Does this sound like you right now?

I've made a note of every Fashion icon of daily amount of sleep and wanted to see if this is the amount that you're getting every night?

Here's a list of some well Fashion icon in the world who make in their duty to get enough sleep:

Jennifer Lopez – 8 Hours
Lauren Conrad – 9 Hours
Gwyneth Paltrow – 7 Hours

So here we can see that some of the most successful women are taking full ADVANTAGE of their time to sleep. So why are not you? What is stopping you from getting 7 – 9 Hours of rest each night?

A snippet of information from the says the following about benefits of a good night's sleep, “You need sleep because it's when your brain and complex nervous systems perform much-needed daily maintenance on themselves. better emotionally and stabilizes your blood sugar “. Feeling great in the morning can only serve to having a fantastic day!

So what has this got to do with Fashion? Well apart from feeling better and banishing those under eye circles, it can actually influence what you wear in the morning. If you feel tired and irritable in the morning (due to a lack of sleep) it's more likely that you will wear darker colors as it reflects your mood.

It can also reduce stress levels, ( released a snippet of information from Dr. Jean who advises that it can reduce stress levels and significantly reduce the chances of heart disease, “Sleep can definitively reduce levels of stress, and with that people can have better control of their blood pressure,” Dr. Jean says. “It's also believed that sleep affects cholesterol levels, which plays a significant role in heart disease.”

So what can you do about it?

There is no simple 24 Hour fix, but if you implement and repeat the below three points religiously, it will dramatically increase your sleep effectiveness by 69% depending on sleep studies in 2 weeks time:

Have some wind down time. An hour before bed, turn off the iPhone and TV. Then read a book or do something that does not involve an LED screen before bed. This will dramatically help your mind ease off and prepare for rest.

Get some pyjamas. Believe it or not, pyjamas can play a massive psychological part in the effectiveness of your sleep. It's just like going to work or going out for the night, do not you feel more comfortable when your dressed for the occasion?

Cold is better. A cold room is much better than a warm room, so before you go to bed make sure the heating if OFF so your mind and body can completely relax.

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How To See Clues That A Person Lacks Sleep With Early Warning of Health Issues

Signals of a Lack of Sleep or Improper Sleep

If one is not simply getting enough sleep, the body extremely begins revealing outside indications. Among the very first indications of being denied of your sleep is feeling tired through the day.

Somewhat surprising to some, another indication is, if you are able to lie down at night and fall sleep in 5 minutes or less. While some people believe this is excellent, having the ability to go to sleep so quickly. It typically indicates that you are simply without enough sleep or a good enough restful sleep.

Some other active individuals experience Microsleeps or a condition where you experience brief bursts of sleep in an individual that is active, possibly monitoring a computer screen or even driving a vehicle. These unintended bursts are very brief, we are talking a split second as when a head snaps or quickly nods or even as much as 30 seconds at a time; but a loss of attention as this can be a serious safety issue in some circumstances. Your absence of sleep can trigger you to feel dazed, raising your threat of falling asleep at your desk or behind the wheel of your cars and truck. When this effect occurs, often you may feel as though you do not know exactly what simply took place or that you were not actually there for that quick time.

Lots of people who are denied of sleep typically discover that alcohol actually affects them more so. When some individuals are not well rested, they are more vulnerable to feeling the results of consuming liquor more.

You will also discover that they do not work really well for you if you turn to consuming caffeine in beverages and other types of beverages to keep you awake. This is due to the fact that your Sleep Debt becomes so high.

Sleep Debt is the variety of hours of sleep your body is doing not have due to not sleeping enough. This number in fact increases each night you do not sleep effectively. A good character is that you can lower your Sleep Debt numbers when catching up or restoring your sleep patterns.

Other signs of sleep deprivation coordinator of snoring, suffering with leg cramps or experiencing those t sensations . When sleeping your breathing patterns could change causing the grogginess in the next day too. Sleep labs are often recommended to verify and are most helpful. This method you can track when you experience a great night's sleep and when you simply can not sleep. Experts also suggest keeping a journal for a 2 week duration, this method you can get a great summary of how well you are, or are not, sleeping.

How Lack of Sleep Affects Your Health

Absence of sleep has both physical and unfavorable results on you. Getting adequate quality sleep is vital.

Sleep Apnea – a breathing issue that disrupts sleep, and can result in numerous sickness if left without treatment consisting of cardiovascular disease and stroke, Type 2 diabetes as diabetes prevails to individuals who have sleep apnea.

Your danger for both sleep apnea and diabetes are greater if you are overweight. Sleep apnea can make hypertension worse., Having sleep apnea makes it more difficult to lose weight.

Other Health Concerns from Absence of Sleep

1. Absence of sleep can lead to uninspired skin, great lines, and dark circles under the eyes. Persistent absence of sleep enables the body to launch the excess tension hormonal agent cortisol which breaks down skin collagen that keeps skin smooth and flexible.

2. Anxiety and stress. Individuals who do not get adequate sleep are 10 times most likely to establish stress and anxiety conditions. Also as stress can keep your brain hyperactive, stress increases risk of insomnia. If you are chronically stressed, it may be robbing you of sleep entirely.

3. Reduced immune function and higher threat for health problem. In accordance with the Mayo Clinic, when you do not get enough sleep your body immune system reduces, increasing your threats for capturing the influenza and acute rhinitis or the common cold.

4. Increased danger of heart angina, stroke and attack. Enduring insomnia is connected with increased heart rate, boost in high blood pressure and greater levels of particular chemicals related to replacing that can put additional stress on your heart.

5. Increased threat of mishaps and death. Absence of sleep affects your concentration, making it more difficult to remain focused when driving.

6. Increased danger for breast cancer. A connection in between much shorter sleep patterns and an increased danger or recurrence of breast cancer growth has actually been discovered.

7. Hypertension. High blood pressure can be connected to much shorter sleep cycles.

8. Weight problems. Individuals who have the tendency to sleep less are most likely to eat way too much and make bad food options.

9. Absence of libido. Males and female who do not get adequate sleep or quality sleep typically have lower sex drives and are less thinking about sex.

10. Boosts tension. Absence of sleep adds to more tension, which in turn results in less sleep.

11. Disturbs great state of mind that result relationships. Those who get a bad night's sleep frequently feel irritable and moody, which they frequently forecast onto others.

The very best recommendations for anyone who is having difficulty sleeping is to obtain aid medical advice from your physician, if you do not your health can really be affected and you might end up with a severe health issue.

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The Right Pillow Can Help You Rest Better

Most people do not allocate enough hours each night for sleep. Then they do not sleep well and they wake up tired and irritable. It can be hard to get through the day when you are sleepy and suffering from fatigue. Doing all you can to make sure the time you carve out for sleeping goes well is important. You do not have to just deal with it or take sleep aids to rest well.

Changing Pillows

It may be time to change pillows so you can start to sleep better. Then you can wake up refreshed, alert, and reach to tackle your day. Both your mind and your body will benefit when you sleep better. Changing to a miracle bamboo pillow may be exactly what you need to get things in order. Most people notice significant improvements the first night!

Memory Foam

Each of us has a different body shape and a way that we sleep. Part of the value from a miracle bamboo pillow stems from it being made from memory foam. It is going to form and contour to the shape of your boy and the way you lay on it. Since it forms to your body and not you trying to adjust to it, this will work for anyone better than your typical product.

It is also soft and relaxing to use. Since a miracle bamboo pillow is not hard and stiff, you do not have to worry about it being difficult to work with. You will stay cool and comfortable all night long because the design also helps to regulate temperature. One of the main reasons why people wake up at night is because they are either too hot or too cold.

Healthy for you

While you may wash your bedding often, there can be plenty of germs that stay on your pillows. Since a miracle bamboo pillow is both hypoallergenic and antimicrobial, you do not have to worry about such problems. You can sleep better, cut your risk of germs, and also cut your risk of itching while you try to rest.

Washing your pillowcase alone is not enough to take care of those common germs, dust mites, and more. Some studies show acne can be reduced with this type of pillow too because it is not exposing the face to harmful radicals while you rest on it.

Reduce Aches and Pains

Many people start their day with aches and pains around the neck, shoulders, and back. They do not realize this may be due to the current pillow they are using. The wrong pillow can cause the spell to be out-of-place while you sleep. It can put too much pressure on the neck region. Switching to the miracle bamboo pillow may the change to put an end to the problem.


The price of a miracle bamboo pillow is more than just a regular one you will buy at a local retailer. However, it is going to gently cradle your head and offer support in all the right places. This includes your neck, spine, and shoulders. The product is made from high quality materials so it is going to hold shape and last for a very long time.

It is worth the investment as you will sleep better, reduce common problems due to pillow issues, and enjoy the way it feels. You simply can not put a price tag on how good it feels to wake up feeling wonderful and knowing you slept very deeply. The prices can vary based on where you buy. Compare pricing to get a great deal. You should also look for free shipping offers.

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A Short Nap Can Optimize Your Performance

That big reception is coming this evening. It is crucial that you are fully present, alert and engaging for this event. You have to be on your game mentally to impress the dignitaries coming to the event. At around 3:30 PM, you begin to feel fatigued. You search for ways to stay wake and maintain your alertness. That old standby, caffeine, comes to the rescue. The problem is that it wears off and you have to keep consuming it to sustain the effect.

In your caffeine-supported state, you appear mentally alert and very jittery, not the relaxed and confident person you were having to be. Your guests are not too impressed and to make matters worse, you can not sleep that night due to a caffeine overload. Next time, try taking a nap for about 20 to 25 minutes. Find a quiet corner somewhere and snooze. Keep it to 20 minutes or you'll start to engage deer sleep cycles that will leave you feeling groggy.

A 20-minute nap can recharge your batteries better than a cup of coffee; it will last longer and without the side effects. You will be as alert and energetic as you were when you arrived for work in the morning. Your mind will also be clear of all the clutter that added to your stress levels during the day. A nap can also enhance your senses, making you more aware of everything around you. You will appear alert, relaxed, engaged and enthusiastic.

A nap will improve your mood, so you'll approach the events in a positive state of mind, which usually produces better results. Sleep helps your body to regulate the serotonin in your brain to counteract the anxiety or irritability that developed from other events.
Your stamina will also be increased, so if the event you are preparing for is a race or some other athletic competition, you'll find you can keep your energy up longer. No need to sleep in late on the day of the race; just take a nap beforehand.

If the event you are preparing for is an exam or other form of test, taking a nap before each study session as well as before the event itself will increase your ability to absorb information and recall. Staying refreshed helps to keep you going to avoid the crash that happens when you burn out, or stay up late to cram for the exam. Your mental performance and memory recall of important information will improve.

Insufficient sleep is attributed to a wide range of health issues. The stress of battling to stay wake after too little sleep causes the body to release the cortisol hormone, which helps us fight stress events. Continued raised levels of cortisol can lead to a weakened immune system, poor mental performance and glucose intolerance among other things. These conditions increase the risk of heart disease and diabetes. A short afternoon nap is like releasing the pressure valve. If you're feeling really stressed, take a slightly longer nap to allow the body to relax and return the hormone levels to normal.

If you're drowsy on a long drive, you may stop regularly to fill up with coffee and to treat yourself of the previous cup. Try taking a 25-minute nap immediately after drinking the coffee. You'll wake up right about the time the caffeine kicks in, your alert levels will be very high, and they'll stay that way longer. Finding a place to take a nap can be challenging sometimes, but be creative and you'll be rewarded with a fresh, positive outlook each time.

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