Snoring Mouthpiece for a Good Night’s Sleep

Are you having trouble with your snoring? Snoring looks like a minor issue but it becomes a major issue when it begins to interrupt your sleep. If you are constantly snoring while sleeping, you may end up waking up several times at night and could have a hard time getting the full recommended eight hours of sleep each night. Your snoring may also be affecting other people, such as a husband or wife, due to the fact

If you have been thinking of the different options you will have to help reduce the snoring, you may have been wondering if the snoring mouthpiece for a good night's sleep will do any good. There are several different types of anti-snoring mouthpieces. These mouthpieces work for the vast majority of people who use them and they are also custom fitted for each individual mouth. These mouthpieces will actually lower the jaw and open up the throat so that the airways are clear. There have been a lot of positive reviews about these particular snoring devices.

There are so many different reasons as to why people snore. Some people snore because of their sinuses, allergies, or because they have sleep apnea. There are other factors that can cause snoring as well, which includes being overweight / obese, sleeping in a certain position, or going through the process of menopause. With so many different factors that can cause snoring, it is often difficult for people to pinpoint the exact reason they have such a problem with snoring. However, with the mouthpiece, snoring becomes less of a major issue because the mouthpiece can dramatically reduce snoring.

Along with using the snoring mouthpiece, it is also important to follow healthier habits. People who exercise regularly are less likely to snore at night. And, people who are not overweight or obese are far less likely to snore at night than those who are overweight or obese. You should also try to cut back on your cigarette intake and alcohol consumption, as smoking and drinking frequently can lead to some serious snoring. While making these few adjustments and using a mouthpiece, you will have the potential to eliminate your snoring for good, which means a better night's sleep for you and for everyone else too. Now if you share this with others who are fighting it out with snoring – you are sure to some brownie points here. Things will only get better from here.

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Use a Cooling Pillow to Get Better Sleep

As a person who often gets up in the middle of the night to read or watch the television, I always like to hear about new ways to get more restful sleep. You see, I've been struggling to get better sleep for years. And I've tried all sorts of products and supplements to get the job done. Unfortunately, none of these wonder drugs or magic products has worked up to this point. However, a friend had just recently told me about a product designed to cool your head. I thought this was a funny way to improve overall sleep. But I thought to myself, “what the heck, why not?” So, the purpose of this article will be to share my experience with this new product. Hopefully you get something out of this article, or maybe not.

When I first tried this product, it occurred to me that I found myself trying to prove the product wrong. So it was difficult to come up with an unbiased opinion. But, with a little bit of determination, I kept my mind off the fact that I was using this item to improve my sleep. The results were overwhelming. I found that not only was I falling asleep faster, but I was staying sleep. This was new for me as you already know I've had problems in the past.

Over the course of the next month, I noticed that my energy levels were way above the normal range. I had more excitation for the tasks and activities I would be participating in on a daily basis. Overall, my mood was much better, and people were starting to notice. My skin was much clearer, my hair was healthy looking, and overall I simply felt better as a person. Confidence was now something I was getting used to.

I give the cooling pillow an A + because it helped me get more sleep, improved energy levels, and a much better attitude. If there is one thing that I can promise you, it would be you can not lose anything from trying this pillow. Unfortunately, everyone will have different responses to this pillow. I can not promise that it will work for you; I can only say that it has worked great for me, and I will be purchasing another one in the future. I hope that you decide to give it a try. It really is a great product, and I am glad I tried it.

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Three Health Factors That Make Snoring Worse

What is snoring? This seemingly ubiquitous nightly nuisance is more than just the butt of a few exaggerated jokes often seen in cartoons. While many find snoring to be rather comical, it may actually be a serious red flag that you should pay attention to. Unbeknownst to many snoring can actually be caused by and made worse by poor health decisions. Undeniably, as well your mental and physical health are closely connected and nightly snoring has an effect on both.

Typical culprits of snoring include poor diet, lack of exercise, as well as drug and alcohol abuse. With a poor diet one is much more likely to become obese. Just as you may build fat around your waistline, your neck itself can become padded with unwanted fat. This excess fat places additional weight on your airway and can worsen any preexisting erection that you may already have. The sound you hear when someone snores is actually the sound of a vibration occurring within the airway because the tissue has collapsed in on itself. The last thing a snorer needs is the addition of excess fat to put greater pressure on the already obstructed airway.

Drug and alcohol abuse, in specific muscle relaxers, benzodiazepines, and other drugs in the “downers” category tend to contribute to snoring problems, and can very poorly any preexisting conditions. Snoring is often caused by muscles which are “too relaxed” and do not hold their rigidity when the body is at rest. In the muscles in your airway were not overly relaxed it would not be possible for them to collapse on top of each other in your sleep and cause a vibration noise.

A lack of exercise contributes to many health problems, and a regular exercise routine could have the most effective, and most permanent remedy to snoring. There are many exercise programs out there that do not necessarily focus on pumping iron, but rather a different kind of exercise. Vocal and tongue exercises. Learning to play an instrument such as the didgeridoo can actually strengthen the muscles in your airway to the point that they remain firm even when the rest of your body is relaxed.

There are various other exercises used to stop snoring that are very similar to vocal warm ups that performers use before a big performance. If you are serious about exploring your options when it comes to learning how to stop snoring, enrolling in a vocal training class would not be a bad idea what so ever.

If you are what is commonly known as a tongue snorer, than tongue exercises would be much more effective in helping to remedy your problem. A simple exercises for tongue snorers involves the following. Push your tongue out as far as possible and hold it in that position for a few seconds. Then, push your tongue out as far as possible and try to touch your chin. Hold it in that position for a few seconds. Next do the same thing, except this time try to touch your nose. Lastly, hold your facial muscles in an exaggerated smile for up to 10 seconds and release. This exercise practiced over and over can help aid you in eliminating the problem once and for all.

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Snoring Aids to Eliminate Snoring

Snoring is something that most people, unfortunately, will have to deal with at some point in the future. There are a lot of people of all different ages and size who snore on a regular basis. And, while snoring may seem harmless, it can cause plenty of problems. Your snoring can end up waking you up through the night, which means your sleep will be disrupted. If you share a bed with your significant other, this can cause tension because you may be keeping them away with your snoring. If snoring has become a problem for you, there are snoring aids that can assist with reducing and eliminating the snoring.

You can start by trying out natural snoring aids to eliminate snoring. There are several different natural aids that can assist with this problem. Exercising is one natural way to reduce snoring. If you are exercising on a daily basis, you are not only losing weight and getting in shape; you are also improving your overall health. Studies show that people who exercise on a routine basis are far less likely to snore at night. It is also important that you get the recommended hours of sleep each night. People who do not get enough sleep often become overtired and then they end up snoring when they finally get a chance to sleep.

Opening up your nasal passes is also quite important. You can do this by rinsing your nose with warm salt water while you are in the shower. In doing this, you are helping to open your nasal passes which will absolutely enable you to breathe better. And, when you can breathe better at night, you are less likely to start snoring. These natural methods are quite simple to follow but you have to be willing to make a change to your daily habits, which include exercising regularly.

There are also several snoring aids that you can purchase in the stores. It is important to avoid medication that is known for being a “sleep-aid” because those medications can actually cause you to snore. Instead, you may want to look into the strips that can be placed on your nose, helping you to breathe better so that you are not snoring all through the night. When you make minor adjustments, you will certainly see results and you will no longer have to worry about disturbed sleep because of your snoring.

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Benefits Of Sleeping In Zero Gravity

In the evolution of technology and progress, every aspect in life is given a modern take to provide not just convenience but also better experience. Anything that is made today has been studied well and integrated with the modern world to give a higher level of role in the everyday life. One of these innovations today is that of the adjustable bed. Although this bed has been used by medical facilities, it has started to make its way into the homes of many people. This is especially popular to those who want to have the proper posture even when sleeping. With adjustable beds, users will be able to choose a zero gravity position.

For most, having a comfortable bed is enough to get by and take as much sleep as they want. But then again there are times that even a foam bed can not lull you to sleep and need to roll on your sides until finally the body is too tired to care. With an adjustable bed, you allow the body to be in the pose that makes it weightless. That is why the position is called zero gravity. This is where the head and back is slightly elevated and the torso and the thigh is given elevation as well. As the bed is controlled remotely, you only need to push buttons to arrive at such state of weightlessness. Zero gravity sleeping makes less pressure on the spine.

This just makes sense when you think about how the sleeping can be difficult to achieve even if you are already in a relaxed manner. With a flat bed, lying on your back can be sufficient at first but to those with back pain, it will not be that easy. When you lay flat on the back, there is more pressure on the chest part making less blood circulation in the body. Lying down on the back can also increase the incidence of snoring, which can lead to sleep apnea. Sleep apnea has been researched to cause some heart conditions and other health problems.

Sleep is a serious business for many individuals and there are specialists that handle patients with sleeping problems. If you are not getting enough sleep, it is equal to not getting the right diet. Most people are aware that not eating the proper food will lead to obesity as well as other health disorders. Therefore, those that are not sleeping as recommended, health disorders also ensue. While it is still early, be informed on how to get as much sleep as you need.

When taking advantage of an adjustable bed, you can sleep on the back as the bed can be positioned to put you in zero gravity pose. No need to sleep on the side to promote sleepiness during the night especially when lying supine is the favorite one. As the body is poised for perfection, sleep will come in no time. Waking up the next day will bring freshness that might have been forgotten for the longest time.

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How Do I Know If I Have a Deviated Septum?

If you've been having trouble breathing through your nose, or if you get frequent sinus infections, you may be worried that you have a deviated septum. This article will give a brief overview of the symptoms to help you determine if you may be suffering from the condition.


A “septum” is a divider wall inside a body cavity made of bone or cartilage. The “nasal septum” is such a divider inside the nose. When there is a deviated septum, the nasal septum is displaced or crooked. The result is one nasal cavity is larger than the other, affecting airflow.


A very common cause is from blunt force trauma to the face, most often the result of sports injuries or car accidents. However, it is not uncommon to be born with a deviated septum. In fact, 80% of people's nasal septums are off center. Most people do not notice a problem, and live their lives normally. In some cases, though, aging will cause a natural deterioration of the cartilage causing problems later in life.


Blocked Nasal Passages

The primary symptom would notice is difficulty breathing through the nose. In general, because the septum is crooked, one nasal passage will be freer than the other. Often a cold or sinus infection where there is congestion will make this symptom most noticeable. To test for this, simply close one nostril with your finger and breathe deeply. Listen to hear if there is more blockage on one side or the other. In some cases, both sides are not clear.


Often a deviated septum will cause the surface of the septum to become dry, causing frequent nosebleeds.

Sinus Infections

If the sinuses are not allowed to drain properly, sinus infections may occur. The result being inflammation of the mucus membranes. If you experience frequent sinus infections, they could be an indicator your septum is displaced.

Headaches, Postnasal Drip

Suffering from frequent headaches or postnasal drip can be associated with a sinus infection, or independently related to the deviated septum.

Facial Pain

Most often found in those who have a deviated septum from an injury, facial pain may be a symptom. The septum may be pressing against the outside wall of the nose.

Noisy Breathing During Sleep

This symptom is almost exclusively found in infants and children. It is not referring to mere snoring. Snoring occurs when the soft tissue in the throat slides back and blocks the airway. The oxygen struggles to get through the smaller opening and vibrates the soft tissue, causing snoring. When related to a deviated septum, the noisy breathing is located in the nose.

When to See a Doctor

If you are experiencing any of the above symptoms, especially pain or frequent nosebleeds and sinus infections, you should see an ENT (ear, nose and throat) doctor. He or she will be able to determine the cause of your symptoms, be it a deviated septum or something different, and help you find the right treatment.

For more information on sinus conditions , contact an ENT near you. If you are in Georgia, Atlanta sinus specialists can help answer your questions.

Sinus Center of Atlanta

Atlanta, Georgia

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Eight Things Your Car Dreams May Be Trying To Show You

With the proliferation of motor vehicle's traveling across the face of this Earth, it should come as no surprise that these gas-eating, smog generating, necessities drive through our dreams from time to time. I can almost guarantee that back in the day people dreamt about their horses or chariots, and before that, their feet. And, I would venture to bet that humanity will probably dream of their aero-cars and jet packs in the future. Our vehicles have become almost as applicable in today's society as electricity and indoor plumbing.

According to the dictionary, a vehicle is: 1) Any means in or by someone traveling or something is transported or conveyed; a means of transport or transport: a motor vehicle; space vehicles. 2) A means of transmission or passage: Air is the vehicle of sound. 3) A carrier, as of infection. 4) A medium of communication, expression, or display. 5) A means of accomplishing a purpose . In dreams your car, or vehicle can represent any of these meanings much more.

Many dream researchers, by studying thousands of dreams, have concluded that most often cars (vehicles) represent:

1. The vehicle or means by which you move through the journey of life. Are you stuck in a rut or is life passing you by?

2. A general warning concerning a car accident or incident, depending on the contents of the dream, of course. If, for example you dream of your car stalling, then you might want to check your motor, rather than worry about an accident.

3. How you're dealing with life's issues. For example, if you dream of a speeding car, this may be suggesting that you're hurrying or forcing an issue.

4. Often times, a vehicle represents the physical body and its condition. What condition is the vehicle in? Is it all banged up, or is it shiny and new? Is it running out of gas, or ready to fall apart?

5. A car (or vehicle) may also symbolize your mind or ideas. Is the car old and outdated? Are you having difficulty steering or stopping? Is that old antique (antiquated belief or idea) still sitting in your garage?

6. Very often, a car (or vehicle) represents your deep (often unacknowledged) drives and aspirations … what drives you, what motivates you. Examine the rest of the dream for further clues to what's under the hood so to speak.

7. These days, your car may be a representation of your status or social standing. But, of course, you must decide if this is what it represents for you. Some dreamers are completely unconcerned with these issues, while others are very sensitive to them.

8. And lastly, a car may represent your self-control or lack of it. Who's driving the vehicle? How is the car being driven, erratically, dangerously, slowly? Does the vehicle slip and slide or is it doing donuts in a parking lot?

There are a variety of different situations and imagery involving cars (or vehicles in general) you may find in your dreams. To learn more about what your car dreams of trying to tell you, and to understand what's driving your life, visit: Terry Gillis Dream Analysts's Site for additional symbolism and interpretations.

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Truck Drivers With Untreated Sleep Apnea Are Dangerous On The Road

Sleep Apnea is a major problem in the trucking industry today. Millions of truck drivers suffer with it and these drivers are at an increased risk of being involved in accidents. Accidents involving heavy trucks are often fatal for both truck drivers and others on the road. The reason sleep apnea if left untreated is so dangerous for drivers is because it is a condition which often leads to daytime sleepiness. This means that many truck drivers are actually sleepy while driving.

Sleep apnea negatively affects the quality of sleep for truck drivers if it is not treated. The level of alertness and performance of drivers with this condition is greatly diminished. This can make it difficult for truck drivers to say wake and be alert enough to focus their eyes. This often makes it difficult for drivers to react quickly in an emergency situation while driving. This is why truck drivers with untreated sleep apnea have an increased risk of being involved in a driver fatigue related motor vehicle accident.

The typical victim of sleep apnea is an overweight male over the age of 40. This includes the major of truck drivers on the roads today. Although, the majority of drivers who have this condition are overweight, one certainly does not have to be overweight to suffer with it.

Obstructive sleep apnea is the most common type and it is the type that affects most truck drivers. This is basically long pauses in breathing during sleep.This can happen repeatedly through the night.This can be followed by choking or gasing for breath. The objective of treating this condition is to keep the airways open while the victim is sleep.

Many drivers are unaware that they have sleep apnea which is why it is important for them to be screened for it. Phillip, a 20 year veteran longhaul truck driver was one of those drivers who suffers with it and was totally unaware that he had it. Fortunately, the trucking company he worked for had their drivers screened for it. Phillip was sent to a sleep clinic for an evaluation and the results confirmed that he had obstructive sleep apnea. When asked if he had previously experienced any symptoms of it such as snoring or daytime sleepiness he admitted that he had. He stated that his wife had complained for years about his loud snoring but he did not think it was a serious condition. He says he continued to drive for years despite he was often tired and sleepy. He also advised that he was often so sleepy while driving his truck that he is destined to not have been involved in an accident.

The treatment recommended for Phillip's condition was a continuous positive airway pressure (CPAP) machine. A CPAP machine includes a mask, tubes and a fan which allows air to pass through the throat. This reduces snoring and pregnents sleep apnea disturbances. Phillip admits that he does not actually like the CPAP machine, but states that it has made all the difference in the quality of sleep he gets each night. He says he wakes up refreshed and does not worry about trying to stay awake while driving. He stated that he initially had some trouble with the mask so he got a different mask and says it is much better. He says the CPAP machine is not a cure for sleep apnea but just a treatment so he uses it whenever he sleeps even for naps.

Truck drivers who have sleep problems should be tested for sleep apnea. If they get a positive diagnosis for it they should not panic because it can be treated. Treatment will definitely improve the quality of sleep for those drivers. Some truck drivers with obstructive sleep apnea do not need a CPAP machine. The CPAP machine is a popular method of treatment but other treatments are available. Alternative treatments are also available which may help for those who suffer with mild conditions.

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What Do Nasal Strips Do For a Heavy Sleeper?

Let us skip for the moment to the reasons that people snore. This will help us determine the information we need to deal with the heavy sleeper and his relationship with nasal strips.

People snore when they are obstructed or partly obstructed inside the nasal passages, Obstructions are caused by tissue swapping in the nose at allergy time or during cold season. A person may have a structural change in the wall that separates the nostrils, which is a deviated nasal septum. Your throat or tongue muscles may be too flaccid: they can fold back into your airway cutting off your air supply to the lungs. These actions can take place from deep sleep, from several kinds of sleeping pills, alcohol ingestion and the process of aging which will cause even more relaxation in the throat muscles. Alcohol has an effect on sleep rhythms by acting as a sedative at first, then a few hours later, when your blood sugar drops. you will wake up.

Snoring occurs when there is an erection of some degree in the throat, you take a deep “in” breath, there is a swiftly moving amount of air sucked into your throat and pushing to get beyond the soft palate and the uvula. This is where the snoring noise comes from. If the erection is only letting a small amount of air pass through one breath, the pitch of this noise can be high and you will not be getting much air into your lungs. You can see why it is important to resist those cookies and milk at bedtime to keep the weight off, especially if you tend to pack on the weight around your neck and jowls.

Nasal strips are manufactured for the purpose of alleviating snoring and its noise. In fact, they are only useful for those who have nasal obstructions like deviated septum or polyps or stuff nose from colds or allergies. In any case the blockage of polyps and / or a deviated septum can not be tolerated for too long. Nasal strips are designed to be placed over the bridge of your nose and press down to stick to the side of the nose to keep the nasal tissue flared out and presenting an unobstructed entry into the airway.

People snore eccentricly and need to be considered as an individual with his very own symptoms. There is not just one cure.

There are occasional and habitual snorers, The occasional snorers can use the nasal strips and benefit whenever they are over-tired or have a snuffly cold or allergies that cause swelling tissues. The habitual snorers may be at risk for more troublesome health problems and need to have their significant other monitor their breathing for a night or two, If there is no breath taken in 10 seconds or more, the habitual snorer may be experiencing a blockage of some degree. Please call this to the attention of your doctor.

Heavy sleepers can not keep their throats muscles tense enough to keep their airway open. Others will sleep lightly to keep their throat and tongue muscles tight and allow air to pass. Neither of these can use the nasal strips, in my opinion, because the strips hold the nares open and the problem is in the throat.

Sleep researchers tell us that only ten percent of the leading brand nasal strip users will get relief: the nasal strips will do no harm, but will not control snoring as well as taking room air by mask or using oral appliances, or surgery.

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Doctor, I Can’t Get to Sleep!

Persons mentioned in this article, apart from the author, are fictional. They bear no relation to any person, living or dead.

I had not had a great morning. I had flounced into Lagos from Abuja on a particularly wet, August morning and the weather was as gloomy as it was unfriendly. As usually happens on such days, vehicular movement all over Lagos was as its most awkward, turning my trip to the mainland into an entire nightmare. As it was, therefore, by the time I arrived at my destination, my mood mirrored the foul weather to the point of exactitude. But all that went into a reversal the moment I stepped into the Penthouse office of the firm's Chief Executive Officer. I found her standing, facing the tall windows which afforded a panoramic and breathtaking view of the Marina. With hands clasped behind her, she stood statuesquely built at about six feet in a black trouser suit and low-heeled shoes. As she turned round to acknowledge my presence, the entire atmosphere, including my mood, was instantly transformed by her warm and enchanting smile. A stunning beauty by even the most exacting set of standards, Mrs. Daisy Davies was at a stage of physical perfection rarely achieved by any member of the feminine gender. Striding elegantly to the center of the room, she smilingly proffered a handshake and ushered me to a set of leather lounge seats set in a wall recess. Daisy Davies, at thirty seven, sat atop a multi-million dollar Real Estate concern, whose clientele ranged from the upper levels of government to the cream of the organized private sector. Evidently, she was as highly accomplished in business as she was in her looks and comportment. However, despite the obvious air of sophistication, beauty and glittering divisions that emanated from her, she had a problem.


“What exactly do you mean by that?” I asked.

I have not had any satisfactory depth of sleep in the past three months. mad. Please help me. ”

“Mrs. Davies, is this an isolated incident, or have you experienced such episodes in the past?”

“Frankly, Doctor, I have sporadically experienced sleeplessness since my university days, but the present episode is the worst.”

After a moment's pause, I quickly realized this was a case that deserved my focused attention. And so began an intensive series of dialogue whichasted three consecutive days.

“Mrs. Davies, what you suffer from is technically termed insomnia, which far from being a benign, harmless condition, can actually cause serious dislocations in family life, corporate performance and domestic equilibrium.”

She roled her eyes skyward and said, “You can say that again, doctor. My husband is quite fed up, and the members of my board are almost giving up on me.”

“Indeed, Mrs. Davies, insomnia can be quite a costy ailment. The most common forms of it are: difficulty with falling sleep, difficulty with staying sleep, difficulty with getting back to sleep after waking up at night and feeling drowsily tired on awakening in the morning, and this can extend into the rest of the day. Which of these applies to you? ”

“I have experienced each of them, at some time or the other!”

“Insomnia is insufficient, disturbed and non -orative sleep. In my practice, I now recognize three types of insomnia: Occasional insomnia of one to two nights, short term insomnia of three nights to two weeks or so, and chronic insomnia of longer than two weeks, or frequent episodes of this chronicity. ”

She smiled prettily and said, “I am guilty of chronic insomnia!”

I laughed. “Are you a lawyer, madam?”

“Yes, I am. How did you guess?”

“Mild legal language comes glibly to you. Now, on a serious note, chronic insomnia is a fairly common problem. Worldwide, it is estimated that about two percent of the general populace is afflicted with it, and of course, most of these people fall into the elitist class. ”

She smiled again, and quietly said, “The tragedy of affluence!”

I laughed. “I will not dispute that, madam!”

However, chronic, recurrent insomnia can usually be traced to specific causes. “We all have biological clocks deep within our brains, which control regular fluctuations in body functions, such as hormone secretions, temperature regulation and the sleep-wake cycles. , this 'normal' cycle can become abnormally shortened or prolonged. ”

“How very fascinating,” she exclaimed, wide eyed.

“Other causative factors are what we call OTC or over-the-counter medications, which include nasal decongestants, cough syrups, diet pills and many others. , thereby worsening the very problem they are designed to alleviate. “Of course, substances of abuse, such as alcohol, nicotine, caffeine and cocaine, can also disturb sleep patterns, and so interfere with sleep.”

She looked horrific and scandalized at the same time. “Count me out of all these!” She declared.

For example, people who have been on tranquilizers and pain killers can develop insomnia when they suddenly stop them. In fact, the withdrawal of long – term usage of sleeping pills can cause a well-known condition called Rebound Insomnia, and this can last for weeks. ”

But one of the most significant causes of insomnia is the way one responds to one's inability to sleep. Worried, frustrated and even depressed. This causes them to add psychological pressure on themselves to sleep, which in turn leads to increased anxiety at bedtime and this further interferes with sleep. “This pattern anticipates what I've come to term in the vicious cycle of” failure-worry-more failure-more worry, “and once this vicious cycle is established, the sleep-failure pattern becomes self-perpetuating.”

At this point, Mrs. Davies unfurled her long legs, which had hit her to been elegantly crossed, leaned forward in her chair, and looking at me earnestly, said, “Doctor, you have just described, to the finest point of detail, my problem. ! ”

With that, we concluded the first phase of our dialogue.

I arrived at her office at nine am on the second day of our encounter, and after instructing her executive assistant to ensure that we remained undisturbed for three hours, we ensconced ourselves comfortably in her wall- recessed lounge. I studied her carefully. This delectable and stunningly attractive Chief Executive Officer of an upscale real estate firm on the Lagos mainland, constantly her outward signs of enviable worldly success, was afflicted by particularly disturbing bouts of episodic, chronic insomnia, which she bravely attempted to live with behind a polished veneer of sophistication and a formidable intellect.

“Tell me, Mrs. Davies, how was your night? Did you sleep well?”

“I decidedly did not sleep well, doctor!”

“I would like you to relive your experience to me in precise detail. As an afterthought, and possibly to simplify the entire exercise, permit me to ask you certain leading questions, since in that manner, we shall conveniently dispense with the waste of valuable time on the irrelevant. ”

“That is perfectly alright with me,” she replied, as she settled more comfortably into her seat.

“Did you try to 'will' yourself to sleep?”

“Yes, I did.”

“Did you remain in bed, in the dark, all the while hoping that blissful sleep would come?”

“Guilty as charged!”

“Kindly permit me to indulge in some legalese.” I put it to you that while still there in the dark, you entertained a subtly unconscious, yet patently fearful expectation of failure in getting to sleep. Is this summary accurate? ”

“Absolutely, doctor, absolutely.”

Leaning forward in my seat, I gazed intently at her.

“Mrs. Davies, I'm afraid you belong to the category of insomniacs who have formed negative associations with their bedrooms, such as lying in bed, in the dark, for hours on end, literally learning to fear the very act of trying to get to sleep, and in the process, becoming negatively conditioned about success in this area. This unfortunate tension is not like what men experience when they have an attack of erectile impotence. ”

“How very intriguing!” she said, in obvious fascination.

“Let me drive home certain unassailable and incontrovertible facts. The harder you try to make yourself sleep, the less success you will achieve. problem lasts, the more difficult it will be correct, for the simple reason that, over time, you are likely to inculcate more bad habits, and more negative associations. problem in the first instance may not necessarily be the ones that are responsible for its protraction. “Furthermore, as you would not doubt have discovered by now, sleeping pills are rarely the answer to this malignant problem.”

“Now, let us turn to remedies and possible solutions …”

“And about time too!” she interjected, flashing me her divine smile.

“First, let us establish just how much sleep is enough.” From an understandable expert point of view, I would say that although this would vary from one individual to the next, the amount of sleep that is appropriate for you is that amount which can you to remain wide-awake, alert and energetic throughout the day, and for most adults this will range between seven and nine hours, although some can feel wake and energetic on as little as four to five hours of sleep. ”

“Now, Mrs. Davies, based on an assumption that your experience over the years would have vacillated between episodes of occasional, short-term and chronic insomnia, I will be quite comprehensive in my coverage of possible solutions, so that you may be in a position to derive maximal benefit from our joint excursion, and so that you may also be able to counsel other people who may be afflicted with the same problem.

She proposed a thirty- minute tea break, during which she shealed me with hilarious tales of her various boardroom battles in the years of her long climb up a corporate ladder that was dominated by old-old male prejudice and insufferable chauvinism. I felt her story bought to serve as potent motivational material for countless other young women, and encouraged her to write an illuminating book chronicling her experiences. She read agreed with me, and promised to start work on it as soon as she had resolved her sleep difficulty.

“The first step in approaching sleep-related problems is to ask oneself certain pertinent questions: When did the problem begin? Is the problem mainly getting to sleep, staying asleep or both? Did the problem of the problem coincide with some medical problem, psychological trauma, stressful life event, starting or stopping a prescription of Over The Counter medication? Is one of sleep normal in other environments, such as a hotel or possibly another room in one's house? ”

“The best way to deal with the isolated one night of sleep difficulty is simply to go to bed early the next evening. time tasks before going home. ”

She looked away guiltily and brave a short laugh.

“Do you, as a habit, take afternoon naps?”

“Yes, I do,” was her prompt response.

“Well, I can tell you that, in your particular case, going to bed early would be infinitely better than taking a daytime nap, for while it may be validly argued that these naps can make you less tired during the day, they may make you less able to sleep at night.What is more, the habit can interfere with the re-institution of your normal sleep-wake cycle. ”

“I would advise against the use of caffeine to keep you awake during the day, or alcohol to assist in getting you to sleep at night.”

“Tell me, doctor, why is it so important to avoid using these substitutes for those purposes?”

“Both of them alter the normal sleeping cycles in the brain and can lead to further insomnia, which can become long-standing. two nights, as longer use of such drugs can also disrupt the normal sleep patterns in your brain. ”

“Longer periods of insomnia, say for one to three weeks, are usually caused by stressful life events. This is short-term insomnia, and the delayed loss of sleep can lead to poor daytime output, irritability and a further decrease in one's ability to accept with stress, and this will in turn lead to anger, worry and frustration, which will further aggravate sleep, especially instituting a vicious cycle. Egypt conflicts in your life and try to resolve them as quickly as possible. Refuse to sweep them under the carpet. The pre-eminent aim should always be to re-institute normal sleep patterns as quickly as possible, because the longer insomnia lasts, the greater the tendency towards bad sleeping habits. here, as they are often preferred to allowing your body to be impoverished of badly-needed rest for weeks at a time. However, you must limit yourself to no more than a week or two of use, and definitely under a doctor's supervision. Again, the goal is simply to restore normal sleep pattern as quickly as possible, and once this is achieved, the need for further medication will disappear. Please note that if you do have to use sleeping pills for more than seven days in a row, it is not advisable to stop their usage on an abrupt note. Ideally, you should gradually decrease the dose or frequency of use. As you can see, the therapeutic approach to insomnia of several days in a row is really quite simple: swift and aggressive intervention to quickly cure it and prevent long-term problems, such as the development of bad sleep habits and other negative associations. Do not wait for two to three weeks before deciding to act. If you have not slept for three days in a row, call your doctor! ”

At this point, I determined we would adjourn for the day, as I did not want my client to suffer from information overload.

On the third and final day of our consultation, Mrs. Davies had to host an extraordinary meeting of her firm's board of directors, and this took the larger part of the morning. At noon, her executive assistant came to fetch me from the library where I'd close myself all morning. It was gratifying to know that even real estate firms repose some interest in an eclectic collection of books from a wide and varied spectrum, and given my procllivity towards, in the main, literature of a sublime slant of focus, that is saying a lot about that library's collection.

As we settled down to the day's tutorial, I asked my client if she had had a good night's sleep. She replied in the decidedly negative, although she did not, in the least, look like someone who had been stripped of badly- needed sleep.

I gazed thoughtfully at her over the rim of my mug as I sipped my tea. Maybe she took an elective course in 'composition,' I thought to myself as I could not help admiring someone who had the handicap of a long-standing sleep difficulty, and yet managed to look more refreshed than those who had their full sleep complement ! Despite the glossy exterior however, I knew only too well that she was merely putting up a bold front, and must needlessly be feeling quite drained of energy.

“Having deployed so much time into learning exhaustively about insomnia in general, I think in your case I can comfortably entertain a diagnosis of chronic insomnia.”

“I think I would readily agree with you,” she replied, her brow creasing in a worried frown.

“We must always keep at the back of our mind that insomnia always has a cause. There could, in fact be multiple causes, and the ones that precipitated the problem may no longer be the ones sustaining it. We must consider the following probable causes : medical ailments that cause causesome night-time symptoms, for example heart disease and thyroid disease. Psychiatric conditions associated with anxiety or worry often keep people from falling asleep, while depression often results in early morning awakening, or difficulty in remaining sleep. ”

“Certain commonly- used substances can also contribute to insomnia. Excessive use of caffeine to maintain daytime wakefulness can lead to withdrawal symptoms including headache and sleeplessness at night. Apart from leading to a dependent state, alcohol can also disrupt normal brain activity during sleep. Admittedly, its sedative and calming effect can help get people to sleep initially, but it promises to increase night-time awakening, and reduces Stage 3 brain activity which is needed for proper rest. ”

As she appeared eager to say something, I paused.

“On an intellectual level, I find myself quite interested in the role of negative conditioning and negative associations in the evolution of chronic insomnia.

“Indeed, there is an ever present constellation of conditioned thoughts, feelings and behavioral responses that become associated with, especially, one's sleeping environment. Of course, insomnia-sustaining behavior, such as staying in bed for far too long when you can not get to sleep, can also aggravate the problem. fact that people tend to finally get to sleep well in places that they do not normally associate with sleep, finding, for instance that they may not have trouble sleeping on vacations, or at a friend's home. unplanned naps at their own homes, while trying to sleep at 'bedtime' remains a herculean task. ”

“There are other conditioned responses that lead to bad sleep habits. These include failure to attend to a consistent sleep-wake schedule, trying to catch up on lost sleep over the weekend, thinking of work-related problems during the night, excessive time awareness or frequent clock-watching while in bed and exercising too vigorously too close to bedtime. ”

“To what degree do environmental factors influence sleep?” She asked.

“A safe, quiet and comfortable sleep environment is very important to anyone having trouble sleeping. or even your neighbors. If minor noises disturb you, consider using a constant background noise to help you get to sleep. You might also consider using ear plugs. These are particularly helpful in coping with partners who snore. ”

“Also, time-watching could pose a problem for people who are trying to get to sleep. night is unnecessary behavior that should be avoided, and to help you with this, you could probably keep hours away from your bed. its alarm, make sure the face of the clock is turned away from you. The essence is simply to ensure that you avoid focusing on time, or putting yourself under time pressure of any kind. ”

The pensive look on my client's face told me she might have been a victim of quite a few of the negative factors I had mentioned.

“Now, doctor, I am really interested in how one could possibly reverse the insomnia-producing effects of negative-conditioning and poor sleep habits.”

“Mrs. Davies, these habits can be reversed, but it is important that right from the outset they are approached with a great deal of patience, since most established habits are difficult, but certainly not impossible to overcome. -sleep rituals for instance. You could try reading, a warm bath, listening to soft music or anything else that can help put you in a relaxed mode before going to bed. This translates, roughly, to making sure that you do not use your bed for any other purpose than sleep. Refuse to do official work, or watching watching on your bed. you finally feel sleepy, stop these activities and go to your bed. The beauty of this strategy is that it positively associates your bed with feeling sleepy. ”

“Another effective strategy is to 'avoid trying to sleep.' The more you try to 'will' yourself to sleep, the worse your problem will become. not willfully trying to do anything. Refuse to allow thoughts of work-place problems and projects clutter your mind. . Try to think about stupid, inconsequential things instead. Do you know that it is much easier to change the focus of your thinking than to keep yourself from thinking at all? ”

She raised her eyebrows, smiling quizzically.

“Is that so, doctor?”

“Join me in a little experiment, if you will. Think about goats roaming about in your village.”

She nodded.

“Now, think about a quiet lake with a row boat floating peacefully on its surface.

Smiling prettily, she nodded in the affirmative.

“One of the best ways to break an insomnia problem is the disciplined establishment of a consistent wake-up time, and to adhere strictly to it. you vacate your bed at that time. Refuse to get up late at weekends. The disciplined establishment of a consistent wake-up time encourages your body and brain to adopt an equally consistent sleep-wake pattern, which will take over naturally on its own after a while. ”

“And now, I will offer you the icing on the cake.” I said mysteriously.

'Are you due to go on a business trip anytime in the very near future? “I added.

“As a matter of fact, yes I am. Why do you ask?”

“You will discover the reason for that inquiry soon enough, madam!”

With that, I bought my three day encounter with the charming lady to a close.

A month later, I received this electronic mail from Mrs. Davies.

“Doctor, the most amazing thing happened! I had to travel to Accra, Ghana, to attend an international symposium on best practices. laid my head on the pillow for a moment of recovery after my exhausting flight. And that was the last awareness I had of my conscious self. in environment to break my insomnia! ”

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Snoring Devices That Actually Work

Are you a snorer? Is your significant other bothered by your snoring because it keeps them up at night? Or, is your own snoring keeping you up at night, disabling your sleep and waking you up periodically? Regardless of the reason for wanting a snoring device, there are several different devices that can assist in helping to reduce the snoring so that it is no longer a problem for you or for anyone else around you. If you want to improve your sleep and stay sleep through the night without being awakened by your own snoring, these devices may come in handy, which is why you need to consider which devices you will purchase.

There are many people who, like yourself, are interested in finding out more about snoring devices that actually work. These people are tired of their sleep being disrupted because of their snoring and want it to stop. There are tons of products on the market for snoring but it is important to weed through the products that do not work and stick with the products that do offer some sort of relief. Acurest is known for being one of the best products that can be bought to eliminate snoring. Basically, with this product, pressure is applied to the reflex points of the fingers with the use of something that looks like a bandage. It is known to eliminate snoring and the undering issues behind snoring.

The Breathe Right Nasal Strips are also commonly used on people who constantly snore. These strips can be inserted on the nose overnight, allowing you to breathe better. In return, you not only breathe better, you will definitely sleep better and will not have disturbed sleep since your snoring will have dramatically reduced, possibly even eliminated for good. The strips have been able to help thousands of individuals with their terrible snoring.

If you are looking to find snoring devices that will work, you really have to do your research. Many people who have already used these products in the past will end up leaving ratings and reviews on the products. As someone who is interested in getting help for their storing, you must read through these reviews to find out which product has a higher success rate than some of the other snoring products on the market. Out of all the different devices for snoring, the Acurest product and Breathe Right Nasal Strips are definitely two of the best.

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Your 7 Steps to Better Sleep

Let's face it, we all love our sleep. Ask practically anyone about how well they sleep and the common answer is, they do not. Usually there is too much focus on how long we should sleep when the reality of it is, we should be more concerned about the quality of our sleep, not the duration.

Follow these steps and you will enjoy better sleep and more importantly, better quality sleep, that will leave you feeling refreshed and awake when you approach the next day.

1) Do not take naps in the afternoon. Sleeping during the day will alter your sleep pattern and you may not need as much sleep at night, which then gives you the impression that you are not sleeping when in fact you are just not tired.

2) Only go to bed when you are tired. This may sound strange, but going bed too early will result in you lying awake. If you only go bed when you are sleepy and you get up at the usual time the next day, you will be tired earlier the following night. After a few weeks of doing this you will form a pattern that will see you going to bed at a regular time because you are tired and not because you think you need to go bed.

3) Always get up at the same time of the morning, including weekends.

4) If you love coffee (and most of us do), then you need to understand that drinking coffee can have a serious impact on our sleep. Coffee is a stimulant, so drinking coffee right before we go bed is not a good idea. In fact, drinking coffee after 1pm should be avoided, which will allow your body plenty of time to let the stimulant wear off. Drinking no coffee at all is even better.

5) Do not sit in bed reading electronic devices or watching television. Reading a book on your iPad may feel like something relaxing to do before you go to sleep, but it has a big impact on your sleep pattern. The light from electronic devices send signals to your brain that keep you awake. Your body uses the dimming of light to prepare for sleep, so if you are sitting playing Xbox, reading on an electronic device or watching TV right before you go bed then it will affect your sleep. It is worth noting that all these devices are used to stimulate our minds, which again, is not a good thing right before we want to go sleep.

6) Take some melatonin. Melatonin is a natural product released by the body to signal that is readying itself for sleep. You can help this process along by supplementing melatonin a few hours before you are ready to go bed.

7) Exercise tires you and is great for people who have issues sleeping.

Follow these steps and you will enjoy quality sleep, the likes of which you've probably not felt in years.

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Ways That Could Help In Treating Sleep Apnea

Sleep apnea is a respiratory disorder where one has unusual breathing when sleeping. The breathing is usually characterized as having pauses or is slower than usual.

The main way of treating this disorder is using the CPAP therapy. CPAP stands for Continuous Positive Airway Pressure. As the name suggests, there is a continuous passage of air so that the breathing is stabilized and remain constant through. This is the one of the most common ways of treating sleep apnea. However, there are other methods can help reduce or eliminate sleep apnea. Get this right: these methods are not to be used as substitutes to the CPAP therapy. They actually complement it.

The methods are as follows:
– For the people who are overweight, losing weight will help in reducing and eliminating the apnea. However, if your disorder is delicate, then you should consider other ways. If your apnea is not a junk one, you should consult with your doctor to find out some of the weight loss programs you can enroll in. Loss of weight helps in changing the airway's shape. When this happens, it is highly unlikely that the airway will collapse.

– Stay away from alcohol before sleeping. It is known that alcohol has a way of relaxing the muscles that are found in the airway. This is what causes snoring and breathing problems when sleeping. The best solution for this would be to avoid alcohol before going to sleep.

– Avoid sleeping on your back or on your stomach. It has been found out that people who are sleep on their side have snore less compared to people who sleep on their backs. When you sleep on your back, there are greater chances of your airway collapsing. This is because of the impact of gravity on your tongue and jaw.

– The head of the bed should be in an elevated position. Sleeping in a position where your head is slightly elevated is better because there will be better passage of air through the airways. Sleeping flat on the bed may make you get into a deep sleep and the airway may easily collapse. Thus, it is advisable to sleep in a position where your head is elevated.

The above are just a few methods that can be used together with the CPAP therapy to eliminate and reduce sleep apnea. Consultation with a sleep specialist can help you gain better results when treating this disorder.

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Remedies for Snoring – Some Very Handy Insights

There are many different people who snore, people of all ages and size. The vast majority of people will snore at some point in their life. Snoring may not seem like a huge problem but if it is disabling your sleep or the sleep of other people around you, it is important to do something about it. You do not need need to go to a doctor or take a prescription medication for your snoring problem. Instead, you should work on finding out what is causing your snoring and then change some of your habits, making a few adjustments to your lifestyle.

Some of the main causes of snoring include age, sinus problems, overweight / obesity, alcohol and smoking, and posture. And, while there are several different causes for snoring, there are also plenty of remedies for snoring available too. If you are overweight or out of shape, your best bet to reduce and eliminate snoring is to start working out. You should start exercising for at least an hour a day. The benefits from exercise will be generous, as you will be able to lose weight and reduce your snoring problem. If you are a smoker or drinker, it is important to cut back. People who drink alcohol regularly or chain smoke will usually snore heavily through the night.

Changing your sleeping date can also make a huge difference. If you sleep on your back or stomach, you are more likely to snore than those who sleep on their side. Sleeping on your side will help to reduce some of the snoring. If you are not used to sleeping on your side, you can purchase a full-body pillow, which will add to the comfort and will also help you to keep your leg elevated while you are sleeping.

One of the most important snoring remedies of all is to start following a healthy sleeping pattern. You should be getting plenty of hours of sleep each night; otherwise you are more likely to snore through the night. People who suffer from a lack of sleep are not only tired all day long; they also end up having disrupted sleep because of their snoring. It is generally important for you to make sure you sleep for at least eight hours every night, even if it means going to bed earlier than you normally would. With these adjustments, you can eliminate a lot of the snoring you once were doing.

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Sleep Better With No Snoring – You Heard That Right

If you are snoring at night, it might be causing you some trouble. Snoring becomes a problem when it starts to keep you up at night. Most people do not realize that snoring can cause such a huge issue until it starts to wake them up while they are sound sleep. If snoring is interfering your sleep or the sleep of the people around you, there are different treatment options and solutions that you can follow in order to dramatically reduce the snoring and begin sleeping better.

Getting a Good Night's Sleep

Getting a good night's sleep may seem difficult if you are dealing with a snoring problem. However, there are ways for you to reduce the snoring. The first step to reduce snoring and begin sleeping better is to address the underage issue behind the snoring. Snoring can be caused due to old age, obesity, menopause, smoking and drinking, and even sinus problems.

If any of these relates to you, there is something that you can do about it. While you can not prevent aging or menopause, you can still start exercising daily, which its generally important to do if you are overweight or obese. Exercising comes with a long list of benefits and one of those happens to be a reduction in snoring.

You can also start cutting back on the cigarettes and alcohol. It will not necessarily be easy but if you are tired of snoring, it needs to be done. You can still drink occasionally but should not do it on a regular basis. It is also best if you quit smoking cigarettes completely because once you do, you will breathe better and extremely sleep better, with far less snoring than you were doing before. A change of habits can make such a difference for someone who snores.

If you want to sleep better with no snoring, you should also change the way that you sleep. If you sleep on your back or stomach, you need to change positions and start going to sleep while on your side. You can sleep on your side with a body pillow in between your legs. This is the position that doctors often recommend to those who snore. Not only will it decrease your snoring, it is also a comfortable position to sleep in. There are also nasal sprays that can be used, on occasion, to open up the nasal passes and reduce snoring.

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