How An Herbal Sleep Aid Can Help You Sleep

Statistics show that 1 out of 10 individuals suffer from some form of sleep disorder. Men and women who have struggled with sleep disorders know the benefits of a good herbal sleep aid. Although there are narcotics and sedatives that can be used to immediately rectify this problem, more patients nowdays prefer to look for natural sleeping remedies to avoid the harmful side effects of drugs. Powerful sleeping medications prescribed by doctors help you fall sleep at first, but the dangers far outweigh the benefits. Natural remedies, on the other hand, are effective in treating sleep disorders, and they come with few of the side effects. An herbal sleep aid will allow you to fall sleep naturally and it will help you restore your body's natural rhythms.

Chamomile is one of the most popular herbal remedies. It can be purchased as a tea or in potpourri. Aside from inducing sleep, the chamomile herbs also have anti-inflammatory and anti-bacterial properties which make it ideal for those who are suffering from other ailments. As for being used as potpourri, this can be attributed to the herb's relaxing scent which makes it very useful in aromatherapy.

Valerian root extracts which can be purchased over the counter in most drug stores are also popular among people with insomnia. Its natural, sedating effect makes it a highly recommended herbal sleep aid but you need to be careful with its dosage. Despite being safer than pharmaceutical drugs, natural remedies can still have some side effects. If the Valerian root extract is taken in large doses, it may cause vomiting or dizziness. Just like any vitamin or supplement, only take the recommended dosage.

Lemon balm tea as well as cowslip tea can be taken at bedtime to help induce sleep naturally. An herbal sleep aid that comes in tea form not only provides a tasty drink but it's convenient too. Moreover, most herbal tea extracts can also be purchased in capsule form which is another simple way to administrator the herb. This is especially true for passion flower as it can be purchased in both tea and capsule forms. Patients with sleep disorders find this type of herbal sleep aid to be particularly helpful as it also contains some of the basic components that are present in Chamomile.

Now that you are aware of some of the more popular herbal sleeping remedies, you can try them out and find out which one works best for you. You are one step closer to getting those much needed nights of rest. Just keep in mind that despite these sleeping remedies are natural, it is still recommended that you consult your doctor before taking any type of herbal sleep aid.

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Stop Snoring Methods

If you are aware that you snore, do you know why you do so? If it is a problem and you need to stop it, what are the best methods to use?

Can I introduce myself?

Hi, I'm “Rem” and I am a forty-year old male. I first discovered that I snored at the age of sixteen. It was never a problem back then as I was single and slept alone. It did not bother anyone and then it did not bother me.

As I matured I met members of the opposite sex. I slept with them. They were obviously in the same bed as me but I do not think they slept very well. Each and everyone complained that I snored too loudly and surely a fair few of them dumped me over this.

I am now happily married and I still snore. However I no longer snore as loudly as before and not very frequently. It was not always the case and in the past my wife has discussed separation with me.

So how did I reduce my snoring? Well, my wife did a lot of research and became something of an expert in stop snoring methods.

I'd like to go through some of the methods I used, some of them may be suitable for you, although everyone's different.

1. I lost some weight.

I've always been, what do they say? Heavily boned? I've struggled with my weight throughout my life and as I got older the weight piled on. By decreasing my weight I lost some of the fatty tissue around my neck, ie lost a few chins, and this lessened the snoring.

2. I cut down on my smoking.

I still smoke occasionally but before I used to be a heavy smoker and would always have a cigarette just before going to bed. I stopped doing this and it helped.

3. I stopped eating before bed time.

I used to have a cup of tea and half a packet of biscuits while watching the television before bed. Biscuits are quite rich and do not help. By cutting this out and avoiding food after 6pm at night I not only reduced the snoring but also helped out with point 1.

4. I stopped sleeping on my back.

I used to always sleep on my back. Not anymore. I now predominately sleep on my front and take care to position myself this way as a settle into sleep. Of course I still roll over sometimes.

One trick is to sew a tennis ball into the back of your pyjamas to try to prevent this. I do not wear anything in bed so could not do this. However I find that so long as I position myself before dropping off, I rarely turn over. Everyone different though.

5. I purchased a mandibular splint.

This is a form of mouth guard that is molded to pull your lower jaw forward of your upper jaw. This then opens the airway more to stop the snore. It was very cheap and you had to mold it yourself by heating it up with boiling water. It was very uncomfortable to begin with but I kept at it and have now gotten used to it.

I found that this device significantly reduced the snoring. You have to remould it every so often to keep your lower jaw in place. I still used it to this day. As said it can be uncomfortable and not for everyone.

There are many more remedies to snoring. Some are natural ones like I've mentioned above. Others required you to spend some money so please do you research beforehand.

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I Have A Snoring Problem

Does the above statement apply to you? How long has it been an issue? Have you typed this string of words into Google out of despair?

Do not worry. There are solutions to the problem. You're not the only person who snores, there are millions of us. We've all suffered from the issues surrounding this troublesome habit.

Firstly ask yourself this. Is it you that saying, “I have a snoring problem”, or is someone else?

If it's a loved one that is complaining, you may still be in denial. Only when you can really accept that it's your snoring that's the issue can you really start to combat it.

Does the following apply to you?

1. You wake up in the morning feeling like a zombie and struggle to focus through the day.

2. You constantly think about sleep, and even consider trying to grab a quick forty winks while at work.

3. Your partner leaves the bedroom and finds alternative sleeping arrangements in the house within the first hour of going to bed.

4. You wake up in the morning to find strange bruises on your legs (your partner has been kicking you!)

5. Your partner gives you the “silent treatment” through the next day and generally looks to resent you.

6. Your family tells you that you have to sleep downstairs for the sake of everyone else's well-being.

7. You suggest a family holiday abroad in an apartment and the rest of the family pret not to hear you.

8. Your partner tells you that she is sick of your snoring, fed up with her own sleep deprivation, and suggests you separate. (you have probability left it too late if this is the case).

If you can answer YES to just one of the above statements then it is high time that you addressed your snoring habit. Not only is it destroying your health, it is also have a negative impact on those around you.

If you answered YES to the last statement, you need to rescue the situation pronto. Explain to your partner that you are now aware of how bad the snoring is, you understand it's impact and that you are now willing to take immediate action to remedy it.

And do so.

I would suggest that you use the world-wide web to find out a little bit more about snoring. Trust me, there is plenty of available information out there.

There are all manner of anti snoring devices available on the market, as well as a host of information on natural remedies that could assist you.

Speak to your doctor and explain the impact the habit is having on you. He / she will be able to give you even more information and help you on your quest to eliminating this habit.

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Too Little Sleep and Excess Stress Can Impact Blood Pressure

When the one-two punch of getting too little sleep and high levels of stress are combined, a new study finds that blood pressure goes up – by as much as 10 points. Earlier studies have shown us all the value of sleep to the body, and that missing out on vital sleep can affect blood pressure. We also know that stress can do the same, but there's been little work that looks at the impact when the two things that are all too common today, being sleepy and under pressure, combine.

For most of us, stress is a constant companion, and as a result both mind and body pay a heavy price.

Thing is … the body can not tell the difference between a genuinely stressful event and the kind of internal, psychological stress we create for ourselves, and reacts exactly the same to both. This leaves your emergency stress response on all the time. The more you activate this system, the easier it is to set off, and the harder to shut off.

Chronic stress disruptions almost every system of the body – raising blood pressure, suppressing the immune system, raising the risk of heart attack and stroke, playing a part in infertility and aging.

Constant stress also contributions to sleep deprivation, which cuts your ability to perform … to be alert, as well as impacts memory, adds stress to relationships and hurts your quality of life. Not getting the sleep you need makes it more likely you'll be hurt on the job or on the road.

Over the long term, experts know that sleep deprivation has many health consequences, high blood pressure, heart attack or failure, stroke, obesity, psychiatric issues like depression, ADD, mental injury and more.

To conduct the research into sleep, stress and the body, the research team recruited 20 young adults who were healthy and measured their resting blood pressure and also after they had completed a stressful task – defending themselves against a wrongful accusation of a traffic infringement or stealing a wallet. A week afterwards the subjects stayed up all night and then took the test yet again.

Their systolic (top) blood pressure went up almost 10 points when the tired subjects were defending themselves through speeches than it had when they were performing very same task but with enough rest beforehand. Researchers believe that not getting the sleep your body needs can be involved in developing heart disease.

Those ten points might not sound like much, to the experts this difference is important … clinically relevant.

The CDC puts the number of Americans with high blood pressure at one in three, and one in five have blood pressure that's uncontrolled – either not responding to medications or it remains unknown. High blood pressure is a serious condition rightfully labeled the “silent killer”, as it damages the body silently, with few outward symptoms.

If you have trouble with blood pressure control, it makes sense to pay particular attention to how much good quality sleep you're getting on a regular basis. Make too little sleep a thing of the past by practicing good sleep habits to be sure your body is getting the rest it needs.

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How to Treat Insomnia

Many people are suffering from insomnia. It is the common problem in which you have difficulty in staying sleep.There are lots of contributing factors to insomnia. Causes range from psychological factors such as stress and worry, to physical causes like too much caffeine, medication side effects, or the condition known as sleep apnea. Some forms of mental disorder also have features of chronic insomnia such as in depression, anxiety, or bipolar disorder. Some of the medications used to treat insomnia or even bipolar disorder will help with both symptom management and falling sleep.

There seems to be different types of insomnia. Although technically insomnia means the inability to fall sleep, or to only fall asleep after a long duration of time, people often describe themselves as having periods of insomnia throughout the night as when they frequently wake up, wake up in the middle of the night for no apparent reason, or are frequently awakened by bad dreams or restless leg syndrome.

Whatever symptoms you are having for your bouts of insomnia, there are treatments of all kinds to treat insomnia.

Treatments for Insomnia

Behaviors that support sleep promotion involve changing your bedroom around to make sure it is dark enough, making sure that your bedding is comfortable, and avoiding stimulants or exercise too close to bed time. Exercise is good, but should be avoided two hours before sleep.

Treatments for insomnia range from avoiding caffeine close to bed time, establishing a regular sleep pattern, taking medications such as over the counter diphenhydramine to induce drowsiness, or behavioral approaches such as making your eyes tired by reading too much just before sleep. Finally, consider sleeping aids such as an insomnia pillow.

If you find that you are chronically snoring in all sleep positions, have frequent awakenings where you are sputtering or coughing a lot to regain your breath, have mild to sever obesity, perhaps you have a very serious condition known as sleep apnea. To rule out that syndrome you should talk to your physicist to see if you need to participate in a sleep study (a test ordered by your doctor).

Other approaches involve sleep aids to help you remain comfortable, which is also important to getting good sleep. In fact, one aid, an insomnia pillow, will help you get your sleep by helping to keep your spine straight, provide a gentler neck support, and a cool environment that will help you sleep.

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Six Easy and Natural Solutions to Sleeplessness

Once realizing how much sleep deprivation can curse your life, it is probably time to look at some solutions. The most common solution has been mostly to take pills. But many of us prefer not to start a relationship with sleeping pills. There are many better ways to address sleeplessness!

Sleeplessness needs to be addressed before you go to sleep at night. Some changes in your evening routine and a few relaxation exercises can change everything – naturally and easily.

Solution 1: Stop overeating before bedtime. Eating a heavy meal can disrupt your ability to fall sleep, or will wake you up shortly after you fall sleep. As a general rule, it will be wise to avoid too many ingredients in a meal and too much food late at night.

Solution 2: Stop fighting. No one likes to be or feel angry, it's just not a great feeling and fighting of course does not feel very good either. When we are in this state, we are tense and stirred-up. This does not contribute to quality sleep.

You can decide to resolve your conflict before you get to bed even if it's at the cost of sleeping fewer hours that night. At least you'll sleep better and wake up happier.

Solution 3: Stop watching television. OK, this is a tough one. For most of us, television is inseparable from our evening routine. But have you considered what you are watching and how it can affect your sleep?

With most shows showcasing turmoil and pain, you are allowing this information into your life and the images stay in your head. This creates tension; it can disrupt your dreams or cause some irrational fears.

With less or a better list of television shows, you will find it is easier to fall sleep, stay asleep, and your dreams will not be a replay of horror you watched before you went to bed.

Solution 4: When you wake up in the middle of the night, do not start doing things. We've heard this advice over and over again from leading experts and it makes no sense! What are the chances you will get back to sleep while you are cleaning the kitchen or writing emails?

When you start doing things at night, you are teaching yourself to solve your problems or find distractions to your problems in the middle of the night. It becomes a habit and instead of learning to let go and fall sleep, you are adding fuel to your fire.

Solution 5: Relaxation techniques . There are many relaxation techniques available. You can do them yourself or find an MP3 with guided exercises and music. You can easily find a progressive relaxation exercise, self-hypnosis and meditation recordings. These techniques are designed to calm the mind and the body so you can disconnect from all the day's stress and get to sleep

Solution 6: Breathing exercise . Lay down in bed and placed both hands on your abdomen. As you breathe in, just before you have reached the peak of your ambition you lightly pressed the palms of your hands onto your abdomen. Hold on the count of three, and then exhale slowly. You do this for three cycles.

Use any of these or any combination of these solutions to find your natural and healthy path to great sleep nightly.

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Improve Your Sleep Through The Use Of Biofeedback

Sleep. Sounds like such a natural thing for the body to accomplish, yet more than 30% of the population suffers from insomnia. For the vast majority of people, the inability to fall sleep stems from stress and anxiety. We lay awake thinking about the events of the day, our chores for tomorrow, relationships, finances, or a host of other stressful situations going on in our lives. The secret to solving the issue is to take your mind off the problems of the day and stop your mind from going 100 miles per hour. Thus the concept of counting sleep.

Better than counting sheep to relax your mind and stop it from spinning is the use of biofeedback. Biofeedback generally relays on machines that measure heart rate, muscle tension, or even brain waves. As you calm your mind with pleasant thoughts or breathing techniques and your body transitions from a stressed state to a relaxed state, your body undergoes physiological changes which are measured and identified by the biofeedback machine. As you relax, the machine picks up the changes in your body and generates a pattern of lights and tones to let you know that you are headed towards a state of relaxation. The feedback from the machine reinforces the fact that you are ridding your mind of stress, and it helps you identify internal changes within in you. In other words, you learn to control your body and stress levels with your mind. It is a practical, drug free solution for insomnia and other sleep issues.

My own personal experience with curing my insomnia through the use of biofeedback began 6 months ago. For months my mind would be spinning at bed time with thoughts of all kinds. I would often resort to taking over the counter sleep medication or having a couple of drinks to fall sleep. There were many times when I would still be wide awake at four in the morning. After informing my holistic doctor of my issues, he recommended the use of a small portable biofeedback machine. I was skeptical at first, but after much research, I decided to purchase the device. Each night when I went to bed, I would connect the clip-like sensor from the biofeedback device to my thumb. I would concentrate on my breathing and my heart, and replace the stressful thoughts of the day with thoughts of joy and relaxation. As the device measured the smoothness of my heart beat, its LED lights would change from red to blue to green if it detected a change in my heart rhythms indicative of coherence, or a sense of relaxation. Guided by the lights along with a series of tones emitted by the machine, I was able to tell if I was reaching a state of relaxation or not, and adjust my thoughts accordingly. It took about an hour a night for a couple of weeks to get used to the device and learn how to guide my thoughts to achieve the desired results. Now, after using the biofeedback machine for a half hour each night, I am able to fall sleep within 15 minutes. In addition, I obtain a much deeper level of sleep than I did through the use of medications or alcohol.

It's truly incredible how thoughts can change your physiology. Next time you experience an extended number of nights having trouble falling asleep due to stress, try using a portable biofeedback device. It will help take your mind off the stressful events in your life and allow your mind and body to attain a state of relaxation conducive to sleep.

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Insomnia Cure – 15 Tips That End Sleeplessness for Good

When I hear the word insomnia I picture lying in bed for hours in a state of sleeplessness. Did you know that it actually refers to that and waking several times through your sleep cycle?

I'm going to focus on the type of insomnia that has you posting on your website at 3am. Lying in bed for hours on end wide awake is extremely frustrating but luckily there are some tips and tricks that can help. Have you ever been asked if you have clean Sleep Hygiene? It's a term meaning you have good sleep habits.

These 15 Tips will show you how to Beat Insomnia and become a Clean Sleeper!

Do not drink caffeine after lunch: This one is a no brainer. Caffeine keeps you awake long after you drink it.

Avoid Exercise 3-4 hours before bedtime: You might think exercise will tire you out but it actually revs you up, giving you a jolt of energy and keeping you up.

Do not Nap: This is hard if insomnia has kept you awake the night before, but napping is a no no. You want to be as tired as possible when you hit the hay.

Do not eat after dinner and keep liquid consumption to a minimum: Indigestion and the urge to urinate can keep you up or wake you up when you're first drifting off to sleep.

Create an environment conducive to sleep: Using the following things can help you fall sleep quicker and stay sleep: Heavy curtains for your windows, a comfortable bed, a noise machine, soft music or nature sounds and a comfortable temperature.

Set a Sleep Schedule: Go to bed at the same time and wake up at the same time every day. Even on the weekends (ok maybe you can sleep a bit longer but stick to a schedule!)

Your Bed is for Sleep and Sex ONLY: Your body gets confused and thinks that your bed is for relaxation time like reading a book or watching tv. When you go to bed, you brain does not shut down because you've trained it to believe that it's OK to just chill and not sleep.

If you do not fall sleep within 30 minutes, Get Up: This is connected to # 7. You're telling your body that if it's not sleeping, it's not in bed. Go downstairs for a bit, drink some tea (decaffeinated!) And relax. Try not to turn on many lights. Lights trigger your brain to wake up. Ambient lighting only. When you're feeling sleepy, go back to bed and try again.

Take some YOU time: Take a hot shower or bath before bed: Not only does this relax your body but it relaxes your mind.

Make Whoopie: It will tire you out, it will certainly distract you and hopefully your partner will nicely cares you after lulling you into sleep.

Relaxation techniques in bed: Lie on your back and start to breathe slowly through your nose and out your mouth. Next imagine all the weight is being dropped from each part of your body into the bed starting at your toes and ending at the top of your head. Another technique is to squeeze that part of the body for a few seconds and let go.

Practice visualization: Lie in bed and imagine you are in your favorite place. Take a walk around and explore. Do not imagine people with you because you'll end up getting into an imaginary conversation which will wake you up. Just walk around alone and check everything out.

Give the Sheep a break! Count Sheep – Kind of: Instead of counting sheep try a wish list. Go one by one listing the things you wish for and say “I wish” before each one. I wish my dog ​​would stop eating my books. I wish someone else would get my oil changed in my car. I wish anyone was reading this post would “like” my blog on Facebook … You get the point.

Count backwards: If # 13 does not work for you, simply count backwards. From one thousand. Count with your breathing. Breathe in one thousand. Breathe out nine hundred, ninety-nine. Breathe in nine hundred, ninety-eight …

Turn off your phone: If your phone is like mine, it buzzes and beeps with every email, text message, Facebook update etc … Turn it off. If there is a true emergency, who is trying to reach you will find a way.

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I Snore Loudly

Is this a statement you find yourself agreeing with? Do you dream of the days when you and you partners sleep time is unencumbered by you roaring like a banshee?

It took me a long time to accept it, but I am now comfortable with this statement. For many years I chose ignore over the truth, pretending that “it was not that bad” and “it did not matter”. When I found that it did matter I chose to say, “well, it's part of who I am, I can not stop snoring, can I?”

Finally the wool was pulled from my eyes (by my wife). She managed to convince me that not only did I snore loudly, but there was something I could do about it.

Look, I'll be completely honest with you here. I have not been cured. I still snore. But what I have managed to do is cut it down to infrequent periods and most importantly, significantly lower the volume!

I'm sure that there are thousands of people about who have completely cured their snoring. There must be, or so much information would not be written about how to do it.

I'm just saying that I'm not totally there yet. Just far enough along to be able to sleep with someone next to my side.

So, what have I done?

Well, I did not get any surgery. Nope, not for me that one. Looks too painful and too expensive. Plus, I've heard that it does not work for everyone, and if I'm paying good money I expect good results.

I did not go for a CPAP machine either. If you have not got a clue what I'm talking about here, I'm referring to something called a “continuous positive airway pressure” machine. You put a mask over your face at bedtime, which is connected to a machine providing the air pressure. You sound like Darth Vader. It basically keeps your airway open.

For me these machines look too expensive, too restrictive, and TOO NOISY! I'm trying to lower the volume in the bedroom not enhance it. I steered clear of anything like this.

I did try a mandibular splint. This is a form of mouth guard that you mold around your jaws and wear at bedtime. The idea here is that the splint brings forward your lower jaw, opening the airway to stop the snore. They are uncomfortable at first but I can verify an improvement using this type of device. It was cheap as well so that's the bonus.

Can you see a common theme here? I do not like spending money!

For the misers like me in the world I can not recommend highly enough the positives of using natural remedies to curb you snoring.

I have made simple adjustments to my diet, my bad habits and my routine directly before bedtime and I have seen vast improvements.

Like I said, I have not completely stopped the snoring, but it is at least now manageable!

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Insomnia and Creativity

It's 2am and you've been laying wide awake in bed for at least an hour or so now. Not sure why, no clue what to do. In the old days it was a sign to get up, heat some milk to drink and go back to bed. But we live in the day of lactose intolerance and homogenized milk loaded with synthetic hormones that challenge our emotions and well-being. Insomnia is not a fun place to be. I know some who have bought a time share there and can not give it away! I realize it can be quite debilitating for any repeated amount of time, but in unusual instances I believe it is a call to creativity.

How is it that we absorb angels of inspiration get off work at 10pm? How many times have we been in that twilight realm of sleep hearing the answers we need for the troubled burdens we had carried that week? What number ofventions came to the creator in the middle of the night? Which thoughts of inspiration, poetry or prose rested up the soul of the ready writer between the hours of 9 to 5? We are by very nature creative beanies, but it is in the management of the creativity where we often get waylaid.

Recognizing opportunity is merely raising the call, the midnight's call if it be, to respond. Willing vessels are always open to fresh ideas, new books to write, songs to sing. There is a place in the soul that actually cries out for the joke wherey we cross from the mundane to the extraordinary. We were made to build, compose, and conceive. The very fabric of our being is designed to imagine, initiate and invent. How we long to consummate, perpetrate and percolate! There must be an outlet for such creative genius or the soul of a man will languish.

Leonardo Da Vinci was a great artist but he actually became famous because of all the other things he could do. He was a sculptor, a scientist, an inventor, an architect, a musician, and a mathematician. Do you think he may have been up late a night or two?

Sir Isaac Newton, the famous British mathematician, astronomer and philosopher, one of the leading pioneers of scientific discovery, who is associated with the laws of gravitation, was known to have sleep deprivation issues.

Thomas Edison the most famous and prolific inventor in history also had great difficulty in falling asleep as did Benjamin Franklin, Abraham Lincoln and Theodore Roosevelt. Margaret Thatcher also had insomnia and has been reported as saying: “Sleeping is for wimps!”

Well known writers, who were known to have suffered from insomnia, were Shakespeare, Dickens, Marcel Proust, and Scott Fitzgerald. What do you think the odds are that any of these innovative people used the quiet of the night to engage in their artistic creations?

Could it be that the lack of sleep is actually a key to the process itself? Rich Maloof mentions in his article “Sleepless Creativity” that there may be a link between insomnia and inspiration. In 1959 a disc jockey named Peter Tripp accepted a challenge as a public stunt to stay awake for more than 200 hours. After the first few days his mind started to play tricks on him. He described strange visual experiences and heard things no one else could hear. One theory was that he had flummoxed the brain's prefrontal cortex which just so happens to be the same part of the brain a jazz musician uses when improving! Some believe “creative insomnia” alters one's consciousness and gives opportunity for the individual to be free from the constraints of reality.

So consider this food for thought the next time you're tossing and turning. Maybe it's time to answer the call to create and generate, inaugurate, promote and resist the tendency to procrastinate! Understand that imaginative people tend to be driven by an overactive mind. They exchange sleep for artistic fulfillment, which is exactly what I am doing right now as I finish this article at 4am.

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What You Should Know About Sleep Apnea

Sleep Apnea is a type of sleep disorder. It is characterized by unusual pauses or low breathing, when sleeping. It is an ordinary disorder that can become serious if proper attention and care is not given to it.

There are three basic types of this disorder rarely, obstructive, central and mixed or complex types. The most common type is the obstructive one. As the word sounds, it means that one is unable to get in enough air into their lungs because of an obstruction. If enough air is not going into the body, there may be a drop in the amount of oxygen that is making its way into the body. When this happens, breathing is often resumed with a choking or snorting sound. Another one is the central type, this is less serious and has to do with the central nervous system, it happens when the brain fails to notify the muscles in charge of breathing. People with this type of apnea rarely snore. The third and final one is the complex type, this occurs when the obstructive and the central are combined.

It is usually characterized by loud snoring, notwithstanding, not everyone that snores has this disorder and not all that has it snores. Despite the type, people with this problem fail to realize most times that they have it even when woken up! It is often identified by another person observing the sufferer sleep. One of the major sign is how one feels during the day.

This disorder can often go unnoticed for years and even decades. People, who suffer from this, are at high risk of being involved in accidents, an example is car accident because they tend to lose focus and often have vision problems. There are also other effects that this can have on the body like daytime fatigue, reduced motivation and vigilance, stroke, heart failure, heart attacks, depression, drowsiness, aggressiveness and can also affect how people behave at the work place.

A person is at risk of this disorder, if they are overweight, over the age of forty, have nasal obstruction due to a deviated septum, have a large tongue, male, over the age of forty, have a medical condition that brings about nasal congestion, having a large neck size, etc. However, there are a few changes in lifestyle that can reduce these risks and improve quality of life and sleep. Weight loss is one change that can improve your health and deal with this sleep disorder. This is because when you lose weight, your throat opens up and more air is able to pass through. Avoid heavy meals and caffeine at least within two hours of going to bed. Avoid sedatives, alcohol and sleeping pills as they make the throat muscles relax thereby interfering with breathing.

Some of these things can also be done before going to bed to prevent and reduce the risk, sleeping on the side, elevating the head with a pillow from the waist up and making the airways open by using saline sprays or breathing strips. It is advised to see a health care practitioner for some medical intervention especially if it is a separate one. The doctor may suggest surgery to remove the excess tissue located at the back of the throat or within the nose, in several cases.

Although treatable, this disorder can also be cured. A cure is vital, even if not for the person suffering from it, at least for the person sleeping next to the person with this sleep disorder. It can be cured by applying some self-care and in severe cases, seeking medical intervention. The doctor first examines the jaw and facial bones, and then checks the throat and palate, tonsils and uvula to see the level or clarity of the air passage. Tests are usually conducted in sequence for diagnosis, then the patient may be attached to a machine that monitors sleep and heart in other to observe them. The doctor also observes how many times the person wakes up and the irregularity of the heartbeat. These tests are conducted and several more, in other to determine how many times one gets up from slumber and determine the right medication. It is advised to seek medical attention if one is diagnosed with sleep apnea, as there are several discomforts that come with it.

Sleep apnea is a dangerous disorder, but can be managed with the right lifestyle and medicine.

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Learn About the Health Risks of Snoring

Out of all the sleep disorders that exist, snoring is by far the most common one. This disorder can affect anyone, at any age. Although, it has been proven that men are more likely to snore than women and people who are overweight are also more likely to be snorers. It is amazing to think about about 45% of adults are occasional snorers and 25% of adults are habitual snorers. That is a huge percentage, and it is so high because most people do not think there is any risk associated with snoring. As a result, they will not treat the problem and continue to snore for the rest of their lives. That is a mistake, because snoring may seem harmless but there are health risks associated with it.

Reasons for Snoring

Snoring is caused by the obstruction to the flow of air through the mouth and nose. The walls of the throat vibrate and that results in the sound that is associated with snoring. This happens because of proven nasal airways, poor muscle tone in the throat, bulky throat tissue, and long soft palates. There are various risks that are associated with snoring. Habitual snorers are the ones who have to worry; occasional snorers are not in danger of any health risks. Those who snore habitually tend to also have or develop obstructive sleep apnea. These results in long breathing interruptions (often more than ten seconds) that is caused by partial or total obstruction of the airways.

If there is a serious case, there could be total blockage episodes many times during the night. People who suffer also end up waking up a lot during the middle of the night; however they sometimes may not even realize they are doing so. They also sleep very light because they must keep their throats tense so that they can maintain airflow and continue to breathe safely. Blood oxygen levels are also very low, and that causes the heart to work harder to pump blood into the veins and that result in blood pressure rises and more stress up the heart as well. All of these symptoms cause you to have a very poor night's sleep and that leads to drowsiness in the day and a very poor lifestyle indeed. Always being sleepy and never getting the quality of rest that one needs to survive is not healthy in the long term.

Long-term Affects of Snoring

Also, prolonged suffering from these symptoms results in even higher blood pressure and can even cause the heart to enlarge. That means there are much higher risks of heart attacks or strokes. Another factor is the adrenaline produced by the body because it is not getting enough oxygen. Adrenaline, in turn, leads to an increase in the amount of sugar in our bodies and can lead to diabetes.

Snoring looks like such a trivial problem. Many who snore just laugh it off and make jokes about who snores the loudest and the most often. However, if they read this article and saw the risk they were putting themselves in, they would realize that snoring is something that must be prevented as much as possible. Health is such an important concern for most people, who take vitamins, eat healthy foods and avoid exposure to hazardous materials. All of those things are good, but if a matter as simple as snoring is not deal with, all rest of your healthy efforts will be put in jeopardy. It is no good being healthy but having a heart attack because of the stress that snoring placed upon your heart. This is a very curable problem, so if you have a habitual snoring problem please see a doctor and seek treatment; you will lead a better and healthier life.

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Sleep Apnea and High Blood Pressure

High blood pressure has been linked to sleep apnea for years, and researchers are finally making some headway in figuring out what it is about this sleep disorder that can aggravate it as it's also associated with an increased risk of heart attack, stroke, and kidney disease .

Sleep apnea can go undiagnosed for years and if you live alone without a partner to make you aware that you stop breathing during the night you may never realize that you are suffering from it. The only symptoms you may be aware of are daytime drowsiness, and frequently waking up during the night.

In the US, there are some 15 million people believed to have this sleep disorder, and 75% of them are men. Only a small percentage of the people with this sleep disorder have been diagnosed and treated, and with the link between sleep apnea and elevated blood pressure it may mean that there are potentially millions of people that go untreated with this disease.

People suffering from sleep apnea are more likely to have damage to the layer of cells that lines blood vessels and which regulates blood pressure by allowing the vessels to dilate when needed.

Sleep apnea has been shown as an independent cause of kidney damage, even when other factors are absent. That means that this sleep disorder in an otherwise healthy person may start a damaging cycle of kidney damage and elevated blood pressure, with the increase in other risks that goes along with it.

People who have this sleep disorder may stop breathing dozens of times during the night as their airway collapses. The combination of oxygen deprivation and the spike in night time blood pressure that results from it, may be the cause of endothelial damage. Researchers believe that treating heavy snoring may improve these health problems, making any treatments more successful.

Those who get treatment for sleep apnea typically feel much better during the daytime and are far less likely to suffer from the risks of sleep deprivation, which can include danger in operating machinery or driving.

The primary treatment for this sleep disorder is losing weight, but avoiding sleeping on the back, and avoiding alcohol, smoking, and sleeping pills can help too. Some people find relief from sleep apnea from using a Continuous Positive Airway Pressure, or CPAP machine, that fits over the face at night and anticipates the airways from collapsing.

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Melatonin Side Effects – Should You Take Sleeping Medications?

Letely we have witnessed more and more patients using melatonin for their sleeping problems. Neverheless, the fact is that melatonin may be rather throttling for the body. This comes because melatonin has shown to have unwanted side effects which can form dangerous complications for the health.

Some figures show that millions of American citizens get sleeping pills to cure their sleeping disorders. While insomnia and other sleeping disorders are indeed quite frustrating to fight with, sleeping tablets should not be your primary alternative. There are plenty of other methods for treating sleep apnea that do not have to do with any sleeping tablets.

Neverheless, if you have decided that using pills for insomnia is the most sensible decision, you should bear other things in mind. Most sleeping pills contain melatonin, which originally is a natural hormone that controls people's sleeping manners. Scientists thought that people who have trouble sleeping should use the same hormone for treating the disorder and there before they made melatonin sleeping tablets.

If you have started considering taking melatonin sleeping pills, you must be aware of melatonin side effects. People who used sleeping pills containing melatonin have reported dizziness, headaches, feeling misunderstood, nightmares, sleepwalking and disturbance. Even though these sure do not seem too dangerous, you must be aware that the list does not finish here.

Patients who have gotten melatonin and simultaneously tried to make a baby said that melatonin is definitely lowered their odds for conceiving. As a result, melatonin has even began to be used as a contraption for the people who do not want to get pregnant. Beside for this side effect, people using melatonin have also reported feeling frustrated and irritated by most things and any person around them at the time they took melatonin. This is another melatonin side effect that makes people feel frustrated even by the slightest thing.

Melatonin can not be mixed with a number of pills, which include blood thinning medications, immunosuppressants, contraceptive pills and diabetes pills. It would be harmful to combine melatonin with those medications since they may interact and lead to undesirable conditions to the patient using melatonin.

Melatonin overdose is a lot dangerous and the patient should at all times be vigilant when it is about the dose. Another research has shown that melatonin overdose, coupled for being very wicked for the health, it also has no effect on those who take it to fight their sleeping disorders. Regularly, 0.3 mg of melatonin has proved to be too successful and any more than that can only lead to complications.

To conclude all that has been said, melatonin is a sleeping medicament and it serves its purpose well enough! Nonetheless, it also has a number of harmful side effects that make it harmful for the health of the person taking it. As a result, consulting with a doctor first is always better if you are struggling with sleeping problems.

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Why Do I Constantly Feel Fatigued?

You know the feeling – that “get up and go” has turned into “hit snooze and turn over.” Yet no matter how much sleep you get, you still feel tired and fatigued. That's not a pleasant place to be in and if the following tips do not sort out out, it's definitely worth a trip to your doctor to see if there's an undering problem.

1. Watch your stress levels

Stress is part and parcel of our modern, 21st century, lives. Short of quitting society and becoming a hermit, living in a cave somewhere really obscure, you'll have some stress in your life. Guaranteed.

The trick is to keep your stress to a manageable level if at all possible.

Too much work and too much pressure will take their toll on you. If you push yourself too far, your body will eventually say “stop.” Usually with some kind of serious heart or other attack. Then you'll have to relax in a hospital bed, maybe with oxygen being piped into you.

So pay attention to your stress levels and check out which method of reducing stress works best for you. Ideally without artificial additives, so do not just hit the bottle in an effort to mask your stress. Check out things like yoga, meditation or even just a nice walk or swim.

2. Go to sleep at a regular time

We're creatures of habit. If you're burning the midnight oil one night and trying to go to sleep as soon as the early evening news has finished another night, your body will not have a clue what time bedtime is.

Pick a regular bedtime and stick reasonably close to it. Sure, there'll be a variance but it should not be regularly measured in hours. Otherwise you'll have your own personal perpetual version of jet lag.

And while you're at it, make sure that your bedroom is not too hot or too cold as that can affect how well we sleep at night.

3. Cut down on the junk food

Sure, junk food tastes nice. The manufacturers would not have it any other way, otherwise sales would drop.

But a diet of just junk food is not good for you – watch the movie Super Size Me if you need any more proof of that.

If your life schedule is too hectic to make your own food on a regular basis, take a look at some of the other options available to you. TV dinners are not brilliant but they're probably lower in things like salt and fat than a regular fast food takeaway. And at least you can read the ingredients at your leisure. Plus if you count in things like driving time, it's probably quicker to “prepare” one of these meals in the microwave than it is to have a take out.

4. Get some more exercise

Which may actually mean “get some exercise” if you're less active than you've led yourself to believe.

Simple things are fine – you do not need to trek down to the gym to get exercise. A brisk walk around the block or in the park will work fine. Truth be known, it's probably an order of magnitude more exercise than you're doing at the moment.

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