Natural Sleep Aids – Great Ways to Help You Fall Asleep

Sleep is an important activity in your everyday life. It helps restore lost energy and repair tired muscles. You need to keep a healthy sleep routine to make sure you are prepared to handle whatever you have to do for the next day. The human body needs long hours of rest so it can fully recuperate especially after a long and tiring day at work or school. It is the only time your body can shut down and your brain can do minimal work. People have many questions regarding the importance of this activity. Here are some of them.

What happens if you do not get enough sleep?

You become weaker and you will not have enough energy to last through the day. Your thinking becomes cloudy, making you less alert. You will find yourself incapable of making the right decisions or actions, thus affecting your relationships. Whenever you stay stay late at night, you are not letting your body replenish its cells. It is like a computer, you need to turn it off or it will overheat under continued use. If you continue to keep yourself awake, your body grows more tired, opening you up to illnesses.

What if you can not fall sleep?

People who have problems with sleep usually complain they do not get the urge to rest. In this case, the brain is still busy attending to things to keep you awake. Most kids, nowdays, spend so much time in front of the TV or their computer late at night. Others love eating or drinking stuff they do not know can keep them awake.

How can you urge yourself to fall sleep?

If you do not want to take any pills for sleeping, you can rely on natural sleep aids. These are things to help you fall asleep without adding something in your system.

Sleeplessness means your body is still occupied with lots of thoughts. You need to keep away from things that make you continue using your brain in deep thought. Stay away from the computer and TV on a set time. Relax in bed and think of calming images to help you drift into dreams. Stop watching terrifying films before you sleep. These give you images that will keep you alert at night.

Sometimes the problem is your body is not too tired. You can do some stretches and exercises as natural sleep aids. Just like how you keep falling asleep in class, find something to tire your eyes out. Read a book until you feel drowsy.

Caffeinated drinks are stimulants to keep your senses awake. Coffee is not the only source of caffeine as you can also get them from specific flavors of tea and soda. Start a cleanse in your system and try drinking water as substitute. You may also try including tryptophan-rich foods in your diet. Tryptophan is an essential amino acid that helps in producing melatonin. This hormone helps regulate your sleep cycle. You can get this from brown rice, milk, cheese, and chicken.

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Benefits of Orthopedic Pillows

In this article you will acquire insight to the benefit of orthopedic pillows. You will find that they are definitely worth the investment. Especially on the first morning subsequent to using your new pillow when you wake feeling energized after experiencing that long awaited blissful night's sleep.

The types of pillows available today are numerous. They are offered in a range of styles, shapes, colors, materials, designs and sizes. The primary considerations when purchasing a good pillow are your body type and your current personal requirements. Are you recovering from a surgery, looking solely for comfort, pregnant, suffer from sleep apnea, snore intensely or simply have pressure in your legs, arms, shoulders, back or neck?

Also, there are many different types of fabrics available: polyester, cotton, foam, memory foam, microfiber, buckwheat hull, beans, feather, down and water, for instance. The outer cover is basically secondary to the actual interior material. I highly suggest you explore specific orthopedic pillows based on your sleeping patterns or tendencies. If you wake up with a stiff neck, take a look at cervical neck pillows, and if you have stiff shoulders, then a side sleeper pillow is recommended. Maybe you wake up with sore legs or ankles and are in need of a leg and knee pillow that you place between your knees and alleviate a lot of stress in the lower body.

They are many brands available but one of the greatest resources I have found is TriCore simply because they have been in the industry for twenty years and offer an extensive product line. I guess you can call it one stop shopping for a good night's sleep. Considering sleeping is the only process that allows our bodies to regenerate and reenergize it definitely should be our number one priority.

There are very expensive beds that conform to our bodies and mattresses that can definitely allow us to sleep better but the greatest asset to pillows is that they are small and can address our personal needs wherever it is our necks, upper backs, lower backs, hips , knees ankles or even feet.

Orthopedic pillows are specifically designed for our precise sleeping styles. The three basic types are: on our sides … two out of three people; on our stomachs … which you usually see with infants and small children, and on our backs .. a contributing factor to snoring or sleep apnea.

The way you sleep, whether it is with a mate or just cuddled up with multiple pillows and blankets, affect your sleep quality. Two thirds of the people sleep on their sides and frequently wake up multiple times throughout the night with a frozen shoulder. Since this is my greatest tendency, I will often change the location of my pillows or my body position in the effort to obtain a good morsel of rest.

You also must consider your body type when purchasing a pillow. There are three types: ectomorph, tall and thin; endomorph, muscular with consistent width; and mesomorph, broad and thick through the whole body. This along with your sleeping styles listed above will help you determine the appropriate size and type of pillow or pillows.

I recommend that you first became aware of your sleeping style and define your body type. Also take note of any patterns of discomfort that you may experience over multiple nights. This will give you the best information in order to buy an orthopedic pillow. You will find that any orthopedic pillow will greatly increase your success in experiencing a good night's sleep and Tricore pillows offer almost everything you are looking for. GOOD NIGHT AND SLEEP TIGHT!

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Sleep: The Sweet Oblivion and How to Reach It

This is something that we can all claim to be experts of but no one can is 100% right all the time. Here we are capable of dispensing advices as to how to get a good night sleep, but we are all haunted by sleepless nights at one time or the other. There are 1001 cure to counter this, but sometimes non of it works. The knowledge about the actual process of sleeping is still dismal at best, but we are gaining more grounded evidence and treatment strategies regarding sleep and sleep disorders.

What is sleep?

Sleeping is an active process where the body goes through a complex renewal and restoration matrix. It is a kind of cooling off period where the body is a state of active “shut down” where all the unnecessary catabolism and metabolism are slowed down. Thus in this state, the blood pressure is lowered, the pulse rate goes down, the respiration is lowered, and the brain function is coming to a slow rhythmic waltz.

There are two main stages of sleep:

1. NREM sleep (Non Rapid Eye Movement Sleep)

2. REM sleep (Rapid Eye Movement Sleep)

Each of these stages and the different sleep disorders (Insomnia and parasomnias) will be discussed in a post later. This post is more about going to sleep than sleep disorders.

A person generally requires about 5 -7 hours of sleep at least. But this amount varies from person to person. If that person does not get his / her lion's share of sleep the next day is going to be a hell to work through.

Sleep Hygiene

Sleep hygiene refers to a set of guidelines that can be taken to get a good night's sleep.

These include,

1. Setting up a regular time to go to sleep

2. Arrange a place of calm and quiet with adequate comfort

3. Avoid taking stimulants (caffeine, chocolate, alcohol, etc) or excess sugars before hitting the sack

4. Avoid places of loud noises or bright lights

5. Get regular dose of daily exercise

6. Have your meal about 2 hours prior to going to sleep

7. Avoid watching TV, using your PC / laptop or phone from your bed at that time

8. If you do not go to sleep by 2-3 minutes after you hit the sack, do not force it do something else to calm your self

So, you are not going to a peaceful sleep. What can you do …

There are several relaxation exercises that you can employ in these kinds of situations.

1. Leading and pacing

Do not try to force yourself to sleep. Try to woke your senses. Listen to the sound of the fan turning, the howling of the wind outside. Feel the sheets of the bed moving against your body. Smell the warm night air entering your body through the nostrils. And as you feel the, warm crisp air touching and caring your body, the sheets lulling you to calmness, and the sounds of the night cradling your head on the softness of the starry night, you are slowly drifting into an oblivion filled with peace, quiet and relaxation. There is nothing to worry about. There's nothing to trouble you. You are all alone and at peace with yourself and the world around you.

2. Vivid imagery techniques

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Others Have Sleep Paralysis Stories, Too

We have all heard about it. The stories where someone tosses and turns, moaning, “I can not fall sleep.” Those who have a condition called sleep paralysis may find that they have no problem falling asleep, but may find that upon awaking, their body is nearly paralyzed, and that they may only be able to move their eyes.

Occasionally called the “old hag,” these stories have revolved around dozens of different tales. Contrary to popular belief, sleep paralysis has been around for a very long time and has been recorded consistently in history.

Those who find themselves constantly saying, “I cant fall asleep,” may find themselves facing dozens of different challenges. Once someone knows what type of condition they are facing, it becomes much easier to research and find treatment.

What Does Sleep Paralysis Feel Like?

Contrary to popular belief, experiencing sleep paralysis is not uncommon. Those who experience this condition say that it frequently happens after experiencing periods of stress. Sometimes, those who happen to face the problem can see hallucinations and can have what are experienced as “wake nightmares.” Essentially, it is almost like the body is frozen in a half sleep, half awake state.

There have been multiple reports of different experiences that others have faced as the result of this condition. Some people do experience seeing demons, although this is only reported as a hallucination. “The scariest part of it is that you can not control your body. Those who suffer from sleep paralysis are instructed to move their eyes and their face, but this is usually not possible, as the brain is not enough to function.”

Those who suffer from this condition may also experience the feeling of being “pinned down”, as one person describes it. Essentially, this is like a feeling of being tied down to a bed, mattress, or where someone is lying, without any visible restraints.

I Think I Have This Condition

If someone thinks they have the condition they should speak to a doctor promptly. This will be the best way to get treatment effectively. Additionally, it will also ensure that the condition is diagnosed properly.

Those who are facing this condition should know that there are medications and products available to treat it. However, before taking any of these products, one should always speak to a doctor. This will ensure the best treatment that is available and the most accurate diagnosis possible.

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Eat Your Way to Relief From Sleep Apnoea and Snoring

Obstructive sleep apnea is a common occurrence in obese people and unfortunately the rate of obesity is climbing, not just in developed countries but worldwide. Much has been written about the obesity problem and its solution. The simplest answer and one well within the reach of everyone is cultivating and maintaining healthy eating habits and adding regular exercise.

By improving your eating habits, you can also improve your breathing when you sleep. Really, it's all about nutrition.

This is a very short guide but should steer you the right way.

Take note of these tips:

Lots of fresh green vegetables, fruits, whole grains and lean proteins should make your most frequent foods. The idea is to provide sufficient nutrition to your body, without overloading it with the low quality foods that tax your body's abilities to process, digest, eliminate and yes, detoxify.

Snacks should consist of fruits or, if you are really keen, vegetables such as celery sticks and carrot sticks are fantastic alternatives to chocolate bars and potato crisps.

How do you know when you're having enough vegetables in your diet? Look at your plate. Does it have at least half green, leafy vegetables with other colored vegetables around it?

Eat red meat sparingly, around 50 grams per meal maximum is best. Fish, especially deep-sea fish, is recommended five times a week for essential fatty acids and lean protein.

Reduce your portion sizes. Do not super-size. Shrink-size your meals. The emphasis is on quality. It is better to eat three to five smaller meals rather than loading yourself up with two or three meals a day.

Breakfast is the most important meal of the day so you should steer clear of heavy carbohydrates meals. Have some protein for breakfast, such as eggs. Eggs are a great source of protein but if you feel that eggs are too heavy, then a protein shake made from high quality whey protein isolate is an option.

Drink plenty of water throughout the day – eight to ten glasses each day. Physical labor causing sweating is an obvious reason to stay hydrated, but even working in an air-conditioned office can dry you up too. Air-conditioners de-humidify, and that includes your body.

The more water you drink, the better – except not half an hour before meals and two hours after meals. The logic is simple. Anytime you eat and then drink afterwards, it dilutes the acid in your stomach, slowing down your digestion.

You can reduce your cholesterol intake by simply eating fruits, vegetables and lean protein sources. Cold meats are generally no good and bacon is out of the question. Bear in mind that cholesterol is still necessary to make our bodies function properly. We are bombarded by simplistic media messages that fat is bad for us. The truth is that fat provides a buffer against the harmful chemicals and toxins that we inevitable digest. When the body can not eliminate the toxins, due to a decrease in cellular energy, they are stored and buffered in the body's fat tissues. Your job then is to gradually eliminate some of this fat and the toxins in it.

Beware when choosing so-called 'low-fat' processed foods. Low-fat items are often high-sugar items. If you eat low fat and high sugar foods, your body becomes frenzied with many biochemical switches quickly turning on and off. The reason is the crazy fluctuation of sugar levels in your blood. These foods will pre-dispose you to contract diabetes. In any case, the unused sugar will be turned to fat and stored by your body anyway.

Minimise added sugar products, like jellies, jams, desserts, candy, alcohol, sodas, chocolate drinks, and caffeine wines.

Reduce your intake of salt, with the exception of Celtic sea salt. It comes from ocean water brine and contains all the minerals your body needs to process it. Table salts are stripped of their minerals and act like toxins.

Chew your food. Your jaws and teeth are there to be used. It is always better to chew your food well and eat slowly in moderate quantities. Chew twenty times for every mouthful of food.

The suggestions here will work as is for most people. In some exceptions, you may have an overly acidic body or a 'toxic waist', referring to the toxins stored in the body fat about your middle. In such conditions, it may be necessary to undergo a rigorous cleaning and rejuvenation process first to help the body to shed those unwanted pounds.

You probably already know that fad diets only provide temporary weight reduction. You gain back all the weight plus some more as soon as you come off the diet. Diet is spelled 'DIE with a T' so, please , look after your lifestyle by sensible eating and exercise. Your weight will take care of itself. And your sleep breathing will improve.

By living a balanced lifestyle, you can maintain – and improve – your health and avoid many diseases and morbid conditions. A balanced lifestyle involves a balanced diet with lots of fresh fruit and vegetables, protein, whole grains, and less milk products, meat and carbohydrates.

Add regular exercise and you will be on top of your game. We'll look at exercise in the next article.

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Exercise Your Way to Relief From Sleep Apnoea and Snoring

Obstructive sleep apnea is a common occurrence in obese people and unfortunately the rate of obesity is climbing, not just in developed countries but worldwide. Much has been written about the obesity problem and its solution. The simplest answer and one well within the reach of everyone is cultivating and maintaining healthy eating habits and adding regular exercise.

We covered eating and nutrition in the previous article, and now will look at exercise for weight loss.

Exercise is as equally important as proper eating in maintaining good health. A sedentary lifestyle is hazardous to your health. You need to make exercise a part of your daily routine. Body movement powers your lymphatic system, which helps eliminate toxins from your body.

Include your children in the exercise period as well. It builds your relationship with them, as well as keeping them healthy from a young age. (More on this later.)

Losing excess weight should be a gradual process and exercise is an excellent way to achieve that ideal weight range.

Either exercise for half an hour each day or split that into ten-minute sessions. Take your age and physical condition into consideration and, if you have any doubts, consult your doctor.

Most people quit because they feel pain after the second and third day of exercise. Some are in agony from day one and decide it is all too hard. Do not be too ambitious at the start.

Begin really slow. Do ten minutes of walking and then the next day, increase that to eleven. As you gain more confidence, increase it further. You will find that, if you exceed your threshold, you quickly develop muscle pain.

If that happens, do not give up. Lower the intensity instead and continue with some exercise. If you persist past the fifth exercise session, your body will adjust and you will be thrilled to be exercising with less discomfort.

You can always start off by doing simple stretching and cardiovascular exercises. It is better not to strain; just develop an effective exercising schedule over a period of time. This reduces chances of injuries and sprains. It is your exercise regime and you can best fit it within the demands of your lifestyle.

Walking is the best form of exercise. You can try walking to your workplace, or ignore the lift and climb the stairs. Walk briskly, so that you raise a sweat. Jog in the neighborhood park.

You can also try aerobics, swimming, pilates or yoga. Use your leisure time to pull the weeds in your garden or join sports activities.

Ancient Greek philosophers agreed: 'healthy body, healthy mind.' With exercise you rebalance your body and its functions more efficiently. You will discover that you think better, perform faster and are able to keep going for longer.

Exercise helps the mind to produce creative ideas and positive thoughts that will further enhance your health. It's a self-enhancing loop of positive feedback.

There's also brain entrainment technology to give you a helping hand with your mental thought processes. Most of us have such negativity in our own internal conversations and thought patterns, it's a wonder that anything ever gets done. By fine tuning your brain-wave patterns and training through the use of scientific brain entrainment technology, you will find that you think better and are able to maximize your potential.

Now you have three different areas that can dramatically improve your situation; food, exercise and mind training.

Exercise Your Way to Relief from Sleep Apnoea and Snoring – Children's Edition

We have already covered lifestyle, healthy eating and regular exercise. We must also remember the impact that obesity-caused sleeping disorders can have on children and what parents and children can do about it.

Children, specifically, have a hard time – especially at school. If your child is overweight, he or she is likely to be laughed at in school. These leads to problems of self-esteem, which may affect their ability and motivation to learn. If a child is not performing academically, then teachers and parents become overly concerned and may rate him as ungifted. But do they recognize the real cause?

Research has uncovered that many childhood problems are due to development of bad eating and exercising habits during early childhood. Sorry parents, but most of you just do not know enough about food and exercise, yet mothers are supposed to be the nutritionist in the family. Also, the increasing toxic load on our bodies just makes it much more difficult to maintain a healthy balance in mind and body.

So, the child goes into a downward down spiral, their self-image crashes and their weight skyrockets. Even when the physical problems are eliminated, the child still has to contend with the deteriorating self-image.

This is where brain entrainment can be particularly useful. Some children do not sleep well because of their inner thoughts, some because of self-image issues, others because of fear, doubt and even guilt. You can not even begin to imagine how a child feels when they let their parents down. It is probably on the same level as accidentally 'killing' one of their parents, it is that traumatic.

Add to that mix, the stress of parental statements for good behavior, good grades, good friends and you have a recipe for disaster.

In conclusion, by living a balanced lifestyle, you can maintain – and improve – your health and avoid many diseases and morbid conditions. That goes for children as well. A balanced lifestyle involves a balanced diet with lots of fresh fruit and vegetables, protein, whole grains, and less milk products, meat and carbohydrates.

Add regular exercise and you will be on top of your game.

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Tart Cherry Juice – Drink Your Way to Overcome Insomnia

The major concern faced by the majority of Americans is none other than the inability to fall sleep or stay so. The severity of this condition leads to fatigue, weakness and other complications. According to the doctors, inadequate sleep results in various diseases or illnesses like obesity, diabetes, cardiovascular arrest, depression and even machinery or motor vehicle associated accidents.

The European Journal of Nutrition came out with the benefits of tart cherry juice being called as the best solution for a good night sleep. Researchers came up with a new finding that two glasses of tart cherry juice every day helped the adults to sleep 39 minutes supplementing the usual routine on an average. Apart from this the overall sleep effectively was proved to be 6% more when compared to the sleep after drinking a non cherry cocktail.

The sleep benefits of cherry are due to the presence of melatonin present within it. This component is known to be a power packed antioxidant that very aids in regulating the sleep-wake cycle. Advanced studies are being conducted by the experts to make it a sole treatment for sleep disorders by the professionals.

Anthocyanins, another powerful antioxidant present in tart cherry juice is responsible for the bright red color of this fruit. Experiments prove that it greatly helps in reducing any kind of inflammation resulting from heart diseases, arthritis or even muscle pain due to exercise.

It was found that each serving of the juice contained around 90 to 100 cherries with enough melatonin content that was finally found in the participant's bodies too. This component was noted to be highly responsible to elicit a better sleeping pattern and to improve it greatly.

Insomnia is a major concern these days and there are several reasons including stress, tension, diseases, discomfort or other complications that can results in this situation. It differs from one individual to another and it has already been proved that the food and drink consumed has a great effect on your sleeping pattern. With the new finding of tart cherry juice advantage on sleep the age old theory has become strong enough to support this fact.

There are pills available to give you a sound sleep and sometimes regular take can lead to serious issues. It is always good to have light food at night along with a glass of tart cherry juice to aid in a calm and sound sleep. You will obviously find the difference next morning as a result of the magnificent sleep you had after a long time!

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Sleep Disorders and Indoor Air Pollution: Is There A Link?

Fortunately, the answer appears to be 'yes'. Sleep disorders such as sleep apnea, twitching, and snoring affect millions of people every day. Until now, sleep disorder causes have been primarily focused on abnormalities or malfunctions in the body, genetic causes, and obesity. However, as people are finding varying degrees of relief from sleep disorders by cleaning up the indoor air in their sleeping areas, indoor air pollution is now being seen as potentially the main culprit. And that's good news, because indoor air pollution is something that can be fixed fairly easily.

More and more, the occurrence of snoring or other sleep disorders is being found directly related to the amount of airborne particles / chemicals present in the air. As recently as March of 2012, there was a study done by American Innovative Research Corporation with people that have COPD, testing to see if reducing / eliminating indoor air pollutants had an effect on sleep. The results showed conclusively that the test subjects who had an air cleaning system in the sleeping area got relatively good or better sleep and had less breathing issues the following day. Similar results have been found with regard to snoring. By cleaning up the air pollution in the home, there is less irritation of the tissues in the airway, which reduces emissions and allows the airway to remain more open (without these tissues touching while air goes past, which is what causes the snoring sound) .

One air pollutant known to get in the way of 'good sleep' is mold. Mold produces spores and mycotoxins, both of which cause all sorts of allergy-type reactions when they enter the nose, throat, bronchial and lung areas. There are serious health issues that can result from prolonged exposure to mold, but the more obvious immediate problem is inflammation of the tissues in the airway, which is one thing that causes to cause sleep interruptions. Does mold have a link to sleep apnea? Mold in the home may not cause sleep apnea, but as Dr. Steven Park states, “If you have an underlying sleep-breathing problem such as obstructive sleep apnea, you'll be extra sensitive to molds compared with someone without sleep apnea.” Wondering how to test for mold in your home? Simple mold air test kits are available to answer that question. These mold air test kits feature a test strip you rub on the wall, mail off in a postage paid envelope and in a few days you'll know for sure if your home has mold spores floating around, or not.

What else can you do to get good sleep? Well, instead of taking herbs, an easy, natural sleep aid is a quality air purifier that is 1) designed for removing mold spores / mycotoxins, and 2) quiet enough to be used in a sleeping area. One “sleep-oriented 'air purifier that is we have found perfect for mold concerns and cleaning up the air in your home in general is the Blueair 450E. negative ions to further purify the air, activated carbon to remove chemical vapors, and an available lifetime warranty. to grow in your home and that's a problem that needs to be found and fixed.

As always, if you have any questions, give us a call at 1-800-701-2513. The expert staff at Air Purifiers and is standing by to help.

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What Is Obstructive Sleep Apnea?

Obstructive Sleep Apnea (OSA) is a sleep disorder that involves a significant decrease or complete cessation of airflow while sleeping. It is the most common type of sleep disorder. It affects approximately 1 in 4 men and 1 in 9 women in the United States. Even with these staggering statistics, Obstructive Sleep Apnea is one of the most under-recognized disorders among doctors. As a result, approximately 80% of Americans with Obstructive Sleep Apnea are not diagnosed.

What are the symptoms?

1. Waking up in the morning and still feeling sleepy or drowsy.
2. Have difficulty staying awake while driving, watching TV or reading.
3. Snoring soon after falling asleep. (Not everyone who has sleep apnea snores).
4. Difficulty staying asleep.
5. Awakening with a dry mouth or sore throat.
6. Depression

Symptoms family members might notice:

7. Disrupted breathing that is interrupted by a long silence when no breathing occurs, followed by a loud snort and / or grass.
8. Impatience and irritability
9. Severe leg swelling, in some people.
10. Hyperactive behavior, especially in children.

Why is it important to treat obstructive sleep apnea?

Aside from the need for better sleep, it's important to treat obstructive sleep apnea because it can cause other serious conditions, both physical and psychological.

Untreated sleep apnea is associated with pulmonary hypertension, high blood pressure, heart disease, stroke, diabetes, weight gain, and certain mental illnesses like depression, anxiety, and sleep deprivation induced psychosis.

What Can You Do About It?

If you suspect you have Obstructive Sleep Apnea, be sure to consult with your physician as soon as possible. Fortunately, your physician can order a sleep study for you and you can find out absolutely whether you have Obstructive Sleep Apnea or not.

There are different types of sleep studies, but these are the 4 most common.

1. Polysomnogram – involves a stay overnight in a hospital or sleep center where a pulmonologist is able to monitor the amount of oxygen in your blood, air movement through your nose while you breathe, snoring and chest movements. They often also observe if you have abnormal limb movement to rule out Restless Leg Syndrome, which can also contribute to sleep problems.

2. Multiple Sleep Latency Test – is a daytime study that usually takes place the morning after the Polysomnogram. This test can provide further information that can help a physician diagnose other disorders such as narcolepsy, a disturbance of the central nervous system that causes sleep attacks.

3. Maintenance of Wakefulness Test – This is another daytime test that can take place the day after the Polysomnogram. Your ability or inability to stay awake can help determine if a safety concern.

4. Home-Based Portable Monitor – This type of test is becoming more and more common. This test requires use of a portable monitor while you sleep. The monitor will record some of the same information as a Polysomnogram, such as the amount of oxygen in your blood, air movement through your nose, your heart rate, and chest movements.

What Happens If You Have Obstructive Sleep Apnea?

If you are diagnosed with Obstructive Sleep Apnea, your quality of life will soon improve. The primary treatment for sleep apnea is the use of a machine that pushes air through your airway on a continuous basis to prevent the obstacles that have been impairing your sleep. It may take a few days to get used to the machine, but before you know it, you'll start to feel like a new person. It's important to get the right equipment specifically for you. Since no two people are alike, do not try to use someone else's equipment. Most insurance companies will help pay for the equipment, but even if they will not, you can get good equipment at a reasonable price at some online specialty stores.

If you have any other questions about Obstructive Sleep Apnea that were not answered here, feel free to post a comment below, and I'll do the research to answer your question.

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Improve Your Life Expectancy Dramatically: It All Starts in the Land of Nod

What do all of the worlds healthy centurions have in common? Is it diet, genetics, exercise, or even sun exposure? It`s probably some or all of those, but one major factor that definitely plays a huge role is sleep.

Many studies are now providing what scientists have believed for years. That people with poor sleep patterns through their lives die younger, but encouragingly the same studies show good sleep equates to a longer, healthier life.

Sleep is so important for us all as human beings. Don`t forget that we spend (or should spend) at least 1/3 of our lives sleeping. That`s 232,960 hours of sleep for an 80 year old.

This is more time than we`ll ever spend exercising or eating, yet it`s common for many people to consider sleep as a big, boring waste of time. However, the evidence out there shows just how vital it is for many, many functions and it plays a huge part in our health.

If you want to live long and prosper then the first thing you should do is look at your sleep quality.

A recent study based in China has shown that a persons perceived amount and quality of sleep reflects the duration of their lives. Based on 15,638 people, the researchers found that good quality sleep among old adults have implications for achieving longevity, and that health, sleep quality and longevity are all strongly linked.

Researchers from the University of California showed that you have a better chance of long term survival on around 6 hours sleep. This is potentially huge news for all those of you worrying about sleeping too little. This just goes to show that sleep quality not quantity is of utmost importance.

Many scientists believe that if we can stave off heart disease, cancer and autoimmune disorders then we can live to a ripe old age. And guess what, good sleep will help with all three of the big 3 killers:

  1. Heart disease . In a study containing 470,00 participants over 8 countries Professor Francesco Cappuccio states: “If you sleep less than six hours per night and have disturbed sleep you stand a 48% greater chance of developing or dying from heart disease.
  2. Cancer . New evidence shows how sleep can help cure cancer. Obviously there will need to be others treatments used, but this show the power of sleep. If sleep can fight cancer, just think what it can do for the rest of your body.
  3. Autoimmune disorders. These are problems that are not discussed as much as the other two but it`s still a major killer and a hidden killer at that. Sleep is now believed to be a cause and consequence of autoimmune disorders.

OK, so that shows the power of sleep when it comes to defending the body against killers, but we all want to live long and live an active, healthy lifestyle.

So, how does sleep help us through our lives. There`s no point in living till we are 100 if we don`t enjoy the last 40 years of our lives.

When I was suffering from bouts of insomnia, I noticed my alertness dropped, and my ability to learn new things also suffered. I`ma musician by trade and I struggled to create anything new which is dangerous when my livelihood depends on it.

Not only that, but other things such as feeling down and maybe slightly depressed. There`s many more reasons why you must start sleeping better tonight. Here`s a list of some of the health benefits of good sleep:

  • Improves memory
  • Prevents inflammation
  • Aids creativity
  • Higher intelligence
  • Be more alert
  • Improves weight
  • Have a better balance of hormones
  • Reduces stress
  • Lowers the risk of accidents
  • Prevents depression

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CPAP Masks: Why You Need To Buy Them Carefully

When recommended CPAP or Continuous Positive Air Pressure therapy for the first time, most users get desperate to have more information about the CPAP masks, more than anything else. This therapy has been recognized as one of the most effective therapeutic options for the management of mild to moderate sleep apnea. What makes this particular item the most-discussed item in the equipment set?

Gathering more information about a component before you understand the therapy does not really make sense. Let us first try to get a grasp of what this therapy is all about. The rest will follow naturally.

ABC of therapy

This therapy essentially provides artificial ventilation to prevent the airway from collapsing and keep it open during sleep. This function is accomplished with the help of pumping in pre-set pressurized air directly into the lungs on a continuous basis so that the airway remains open and the patient can experience pause-free breathing during sleep.

Many components are involved in making the equipment work:

– Device that produces the pressurized air

– Mask that acts as an interface between the device and the user. It carries the air into the lungs and can be worn to cover the nose, mouth or both.

– Hose that connects the device to the mask.

What makes this component so important?

Although the desired results can not be expected from the equipment without all the components worked efficiently, the role of the sleep apnea masks is considered to be most important of them all.

To understand the ratione, one has to go deeper into the therapy. Its primary goal is to deliver the requisite amount of pressurized air into the lungs without any seepage or break. It is the job of the mask to do it. In case of air leakage, the effectiveness of the therapy is completely lost and discontinuation of therapy is the inevitable exit.

How comfortable is the component to the user? How convenient is it to use such a gadget? These are important considerations before purchase. In case the user finds any problem in such areas, chances are that the therapy would be restarted immediately

Which of these are suited for you?

Perhaps the only common factor shared by the different varieties available is that they are triangular in shape to suit the contours of the face. Yet people need various types since their sleeping and breathing habits differ. Some breathe through the mouth, while some prefer to sleep on the back. Thus, such considerations and preferences should be kept in mind, while making the purchase. Several types are available in the market. Some common ones are:

– CPAP nasal mask: This type suits practically everyone. Many sizes and shapes are available to suit the shape of the face. It covers the nose extending up to the upper lip. So that it does not shift during sleep, there are straps that go around the head.

– CPAP full face mask: Mouth breathers find it most convenient. Starting from the bridge of the nose it extends up to the lower lip covering the chin. For retaining its position during sleep, it has extra straps located at the level of the forehead and mouth.

– CPAP gel mask: Users allergic to silicone or plastic, materials Most tasks are made of, find such type most useful. In terms of comfort, this variety scores over others. Made from gelatin combined with a soft plastic conforming to the face snugly, there is however one major drawback. They may not last as long as other CPAP masks, which are made from harder plastic. The comfort-gel can be heated and molded according to the shape of the face.

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Sleeping Problems and Ways You Can Banish Them

All of us have experienced what it is like to lie wake in the middle of night, tossing, turning, and finding it hard to sleep. When we experience this, we usually have a terrible start to our morning and it follows us through the day as we go about our work and activities. It is a big problem already when this happens. Now, this may be a rare occurrence to some people, but just imagine if sleeping problems occur to you on a regular basis which would later progress into a habit.

It will hamper your ability to function properly and think logically. Once you realize this happening to you, then it is time you address the problem immediately.

Know the symptoms and the signs involved so you can determine whether it was just another bad night or a sleep disorder has already formed.

If you are experiencing these signs then chances are you are suffering from a sleeping disorder.

1. Do you often feel irritable and sleepy during the day?
2. Do you have difficulty concentrating?
3. Do you have a slow reaction time to most situations?
4. Do you get easily irritated or have a hard time controlling your emotions?

If you answered “yes” to most or all of these questions then you may be dealing with a sleep disorder.

Some sleep disorders may require you to visit your doctor and ask for professional treatment, there are still so many ways which you can improve the sleeping problems you feel on your own.

One of the best ways to help you sleep better is to improve your hygiene to encourage good sleep habits. Having a warm (not hot) bath before you go to bed will help your body prepare itself for sleep.
But you need to do this an hour or more before your daily bedtime as you need to give your body a chance to cool down.

The warm water will help alleviate your tension and relax your muscles. Using chamomile or lavender oil has been proven to aid people relax and get better sleep as well.

There is a need for the body to cool down in order for it to fall sleep and stay sleep. Therefore, keeping your room cold will help you achieve the sleep that you so crave. Find the temperature that works best for you and keeps you relaxed. That way you will be able to sleep more soundly.

Find out ways to block out unnecessary noise. Now, white noise can be useful if you can tolerate it. That means that you can actually have a much longer sleep even when you hear noises outside your bedroom. But loud, aggressive noise is not only irritating but your ears actually still pick up the sound making your brain process it while you sleep. That is why when you wake up with the radio left on the whole night you feel less restful.

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To Live Better Means To Sleep Better

When people tell you that you “need some sleep” most of us will just brush it off and think nothing of it – there is a good reason, however, to take heed when you think you need to get some more sleep! In order to get a good rest and wake up spontaneously, feeling refreshed and ready to go, you need to get at least 7 hours of sleep. As a matter of fact, people who have problems with insomnia have a 45% greater chance of a heart attack.

To be a healthy sleeper means you are living a more, all around healthy life. When you decide to put as much thought into a healthy sleeping schedule, you will feel the effects of it as you wake up, take care of the kids, go to work or school, and exercise.

Just to list a few of the benefits when you get a good night's rest, some are as follows:

  • Lower Blood Pressure – When you sleep, blood pressure usually falls. Most of it happens during your slow-wave sleep, so if you're not reaching that point at night, your blood pressure is not hitting that dip it needs. This causes elevation over time.
  • Lower Diabetes Risk – You might not think about preventing diabetes with sleep, but gaining more sleep can actually help you in this regard. You can even develop a resistance to insulin after days of restricted sleep.
  • Tougher Immune System – Your body needs to sleep in order to regain and conserve energy and resources to that your immune system needs to fight against sicknesses. Not receiving enough sleep will make you more susceptible to getting a cold. Sleep is definitely a big factor in being able to properly defend yourself from viruses!
  • More Energy – Ever had one of those days where you are simply dragging yourself out of bed? What about the opposite of this experience? When you've had a solid night's sleep, you are going to wake up feeling more physically able to get through the day. You need to let your body recharge and renew, especially if you're being physically active.

Staying along the lines of having more energy and repairing your body, eating healthily will also help you sleep better and help your body recharge. Hydration is an important key to this, as staying hydrated will allow you to perform better and wake you up in the morning along with a good night's sleep.

The Wonder Water Story will provide you with not just a healthy change in your life, but will present you with a business opportunity by helping peoples' lives through positive healthy choices. Get started today!

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Overcoming Insomnia Can Be Easier Than You Think

A lot of people believe that overcoming insomnia is going to prove to be difficult and one major problem is they actually get frustrated at the entire situation and this will only ever lead to making the entire problem worse. Instead, it is much more beneficial to the sufferer to take some time looking at ways to treat the condition and there are a number of methods that have indeed worked for other people.

One of the first things you need to do is actually look at establishing a regular sleep pattern. A major problem is people becoming rather erratic with the time they go to bed at and this then upsets the body clock and makes it harder to sleep and then a struggle to get up at the right time in the morning so doing this can help to gradually overcome the problem.

This erratic behavior often leads to feeling a nap is required during the day but this is actually a bad thing to do. The result is you will then find it takes longer for you to get tired at night, which then upsets the sleeping pattern, and problems such as insomnia can then start to arise.

Another mistake people tend to make is just getting ready and going to bed without paying attention to how they unwind. If you suffer from insomnia then the entire ritual of getting ready for bed should begin a couple of hours earlier by thinking of a soak in the bath followed by reading a nice book but avoid television and music as these keep the brain more awake.

Consider some exercise at some point in the day, especially if you work in an office and sat at a desk all the time, as it helps when your body itself is feeling tired. You do not have to go for a heavy workout because even something such as a good walk or on an exercise bike at home can make a huge difference and then encourage your body to sleep at the right time.

A number of people think that sleeping pills are going to be the answer however, even though they will indeed make you sleep, the type you end up getting is not going to be natural meaning it is not of the same quality. Instead look at natural sleeping aids especially those that contain melatonin as this is something we produce when we sleep and is a hormone that helps you. Look at taking it around thirty minutes before bed to give it time to work.

The final tip on overcoming insomnia is that if you are struggling then get up and do something. Do not drink anything that has even a hint of caffeine as this will make the problem worse but instead look at using up some energy before going back and trying again just remember to not get frustrated.

So you can therefore see that overcoming insomnia is indeed possible and, as was stated at the very beginning, one of the main things is to avoid frustration. Be aware that not every potential method will work for everyone so be ready for some trial and error before you finally come across the method or technique that works for you.

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Are Your Family Members Bothered By Your Loud Snoring? Achieve Quiet Sleep With These Handy Tips

Loud Snoring can be rather annoying, and it affects millions of people all over the world. While snoring is just a nuisance for some people, for others it is symptomatic of a serious health condition. You can use this advice if you want to keep yourself or someone around you from snoring.

Avoid falling asleep on your back; this can reduce the amount of snoring you do in the middle of the night. If you can not avoid sleeping on your back, you should try to attach a large- sized item to the back side of your pajamas. The object will be impossible to sleep on, and you will stay off your back.

One of the first steps to eliminating snoring is dealing with allergies. You may have a stuffy nose and respiratory difficulties due to allergies. Not to mention allergy sufferers will breathe through their mouths, which combined with other conditions, will cause snoring. Use anti-allergy medication, along with a humidifier, to limit the effect of allergies on your breathing.

If you are concerned with your snoring, try to avoid consuming a lot of food prior to falling sleep. When the stomach is weighed down, it pushes on the diaphragm. Pressure on the diaphragm causes airways to be restricted which results in increased snoring. Put several hours between eating and sleeping to avoid this problem.

Snoring and smoking are not a good combination, so it's yet another good reason for you to quit. Smoking causes the tissues in your throat to become irritated, which in turn causes your throat to swell. Having a swollen throat can cause a lot of snoring.

If you suffer from allergies, avoid antihistamines before sleeping, if you snore. Antihistamines may cause drowsiness, and also dry out nasal passageways. And this can lead to loud snoring. If you have to take one, do so before bed.

If you eat less at night, you will not snore as much. Large meals eaten later in the day may overfill your stomach. A full stomach pushes your diaphragm toward your throat, partly blocking your throat. Reduced air flow and a narrow throat are two of the main factors in snoring.

You might find nasal strips a worthwhile solution. These strips adhere to the outside of the nose, opening the nostrils up. Keeping the nostrils open helps minimize nose-based snoring. However, nasal strips are not recommended if you have sleep apnea.

If snoring is something you suffer from at night, using a humidifier prior to calling it a night is sound advice. The great thing about humidifiers is that they give off moisture that penetrates into your lungs and throat, which clears out your airways, making it much easier to breathe during sleep.

If your nasal passes remain open, you can prevent yourself from snoring. A nose that is clogged or constracted in another way can cause you to snore. Use neti pots, steam showers, eucalyptus rubs and humidifiers to keep your nose clear when you are ill. Nasal strips are another good option. These lift your nose open and let more air in.

Making goofy “fish faces” may help reduce snoring. These exercises will help strengthen your face and throat muscles, which will help reduce or even eliminate snoring. To perform the exercise purse your lips and draw your cheeks in. Move your lips around like a fish would. Do this a few times per day.

As mentioned, most of the time, loud snoring is merely a nuisance; however, it can be indicative of more serious issues. If you are worried about your snoring, it's a good idea to consult with your doctor. If you implement the tips provided here, it should be possible for you to get relief and restorative sleep.

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