Sleep Studies Recommended Before Bariatric Surgery

Sleep studies performed on 132 obese male and female patients has found a massive 64% suffered from a significant degree of obstructive sleep apnoea / apnea.

The study was conducted over three years and reported recently in the Journal of Sleep And Breathing. Diagnostic sleep studies (polysomnograms) were performed on patients preparing to undergo gastric bypass surgery between January 2004 and January 2007.

Where obstructive sleep apnoea / apnea (OSA) was found, it was graded as mild (less than 15 apnoeic events per hour of sleep), moderate (15 to 30 apnoeic events per hour of sleep) or severe (30 or more apnoeic events per hour of sleep), as measured by the apnoea hypopnoea index / apnea hypopnea index (AHI).

The study also considered factors such as the patients' gender, age, weight, height, body mass index, neck circumference, and waist circumference. In the patients with OSA, the body mass index (BMI), neck circumference and age were higher than in patients without OSA. An individual's waist circumference was not found to have any correlation with the existence of OSA, but BMI, age and male gender were each found to be independent predictors of sleep apnoea / apnea.

With the female patients, high BMI and age greater than 49 years were the only significant predictors of moderate or severe OSA. The study found that men and women over 49 years of age have the greatest risk for OSA. The prevalence of moderate or severe sleep apnoea / apnea was 71 percent in the male and 31 percent in the female patients.

The researchers recommend mandatory preoperative sleep studies for severely obese patients.

Interestingly, the existence of a sleep disordered breathing condition such as obstructive sleep apnoea / apnea has previously been found to be a cause of metabolic retardation. This raises an interesting question: Did the patients have a sleep disordered breathing condition in the first place which contributed to their obesity by slowing their metabolism? Or was the patient's sleep disordered breathing condition as a consequence of their obesity?

The relationship between obesity and sleep apnoea / apnea is probably circular. That is, obese patients are more likely to suffer from a sleep disordered breathing condition. At the same time, people with a sleep disordered breathing condition are more likely to have a slow metabolism and thus gain weight. Treatment for both conditions (obesity and sleep disordered breathing) should therefore be provided to patients who suffer from these co-morbidities.

The Sleep Therapy Clinics specialise in the diagnosis and treatment of sleep disordered breathing conditions such as snoring and obstructive sleep apnoea / apnea. For more information, visit http://www.sleeptherapyclinic.com/

Original article

Why Sleep Is So Important and How to Get The Sleep You Need

Do you often feel groggy when you wake up in the morning or sleepy during the day? Well, you are not alone! A National Sleep Foundation Poll showed that a majority of adult Americans experience sleep problems. That's not surprising given our world of smart phones, the internet and 24/7 access to news and entertainment. In this article, I explain why sleep is so important for your health and well-being and I give you 10 practical tips for getting a good night's rest. Wishing you pleasant dreams!

8 benefits of a good night's sleep

You'll Feel Better- people who sleep well tend to be less grumpy and have a lower chance of developing mood swings and depression.

You'll Have More Energy- more ZZZs at night translate into more get-up-and-go the next day.

You'll Think More Clearly- sleep helps your ability to concentrate and remember, so you will be less likely to make mistakes.

You'll Be More Productive- you may think you can get more done by cutting back on sleep, but limited sleep actually decreases your ability to complete tasks efficiently.

You'll Weigh Less- research from the University of Michigan suggests that an extra hour of sleep each night may help sleep-deprived people lose up to 14 lbs in one year. Possible reasons why: extra sleep replaces snacking and too little sleep can increase your appetite and promote fat storage.

You'll improve the function of your immune system- darkness triggers the release of melatonin, a hormone that regulates sleep and wake cycles. Melatonin also helps promote production of immune cells and can also block the growth of certain types of cancer.

You'll make your heart healthier- sleep helps keep blood pressure and cholesterol lower, which in turn lowers the risk of heart disease.

You'll decrease your risk of developing diabetes- blood sugar levels are more regular in people who get enough sleep than in those that are sleep-deprived.

Now that you know the benefits, here's what you can do....

Top Ten Tips for better sleep

Turn in 8 hours before your morning wake-up time most adults need between 7 and 9 hours of sleep each night, so be sure to give yourself enough time for adequate rest. Schedule sleep time into your daily calendar and you'll be more likely to do it. Keep your bedtime and wake-up time consistent, even on week-ends. Trying to catch up by sleeping in on the week-end can throw off your internal clock and make you even groggier.

Wind down at least ½ hour before bed- turn off the computer and TV. Quiet your mind by taking some slow, deep breaths, reading or listening to soft music.

Turn off all lights in your bedroom and remove or shut off any electronic devices that emit light- even with your eyes closed, light inhibits the hormone melatonin which is needed for sleep.

Keep your bedroom cool- like darkness, cooler temperatures activate sleep-inducing melatonin.

Block external noise- a sound machine that simulates falling rain or produces white noise can solve the problem of outside traffic or barking dogs.

Keep your bedroom a work-free zone- a stress free area will help you to relax come bedtime.

Exercise! But not too late in the day- exercise, especially cardio, improves the length and quality of sleep. Just make sure your work-out ends at least 4 hours before bedtime, so that the natural body temperature elevation that accompanies exercise has time to decrease and does not interfere with sleep.

Go caffeine-free after 2 PM- coffee, tea, or soda later in the day can keep you up at night. Eliminate alcohol- although a nightcap may help you fall asleep, it will increase the number of times you wake at night.

Stay in bed if you wake up at night- keep lights off and try some deep breathing or imagine a peaceful place. If you still can't get back to sleep, do something quiet and relaxing, like reading or gentle stretching.

If you are getting 7 -8 hours of sleep each night and still feel tired during the day, speak to your doctor, who can determine if you may have a sleep disorder or other underlying condition that may be interfering with your sleep.

Reina Marino, M.D.

Dr. Marino specializes in Integrative and Lifestyle Medicine in the Philadelphia area. She uses nutrition, stress management and exercise to help people lose weight, increase their energy, and decrease their stress so that they can look and feel like their younger selves and bring their best to their families, friends and work.

Find out more at http://drreinamarino.com/. You can contact Dr. Marino at rm@drreinamarino.com or by calling 267-519-0810

Original article

Your Bedding Can Help You Live Better

One of the most-respected authorities on sleep, the National Sleep Foundation (NSF), recently conducted one of its regular surveys. As is the theme for most of their studies, the theme of their latest surrounded sleep habits and needs. What the NSF told us was that the majority of people do not get the sleep they need, which is not exactly "news" as most of us know that we do not get the eight hours we need (this was another thing respondents told the NSF - that in spite of their median six and half hours of sleep, they need eight hours to function properly).

Causes of Lack of Sleep

Unfortunately, there are many reasons why people will not get the amount of sleep they need - stress, work/life schedules and so on. But something else that keeps people from getting the right amount of sleep is their bedding. A poor sleep environment will have a negative impact on sleep quality, just as will money problems, worrying about the kids, stress from work, etc.. In other words, even if you have the perfect, most-stress-free life, your bedroom can ruin your sleep experience.

Here are three things that are bedroom related that respondents said were important for them to get the right amount of sleep:

1. Comfortable Mattress

This should come as no surprise. A staggering 92% of respondents stated that a comfortable mattress was the top contributor to getting a good night's sleep. The problem is that too many people have the wrong mattress for their needs, which results in poor sleep or interrupted sleep. Owning the right mattress will encourage people to get to bed on time, help them get to sleep sooner and let them sleep through the entire night.

2. Comfortable Pillows and Sheets

No matter how great your mattress is, if your pillow doesn't support your neck and is not comfortable, and your sheets are not comfortable, you will not get a good night's sleep. Most respondents to the NSF survey said that their pillow and sheets kept them from getting the sleep they needed. So if you make sure you keep your sheets fresh (change them once per week and replace old-feeling sheets with fabrics you can love) and you use a pillow that supports you for your sleep type, then you will see an improvement to your sleep.

3. Keeping The Bedroom Clean

A solid 2/3 of respondents noted that the cleanliness of their bedroom impacts the sleep they get. By keeping your room tidy and organized you are more likely get a good night's sleep. Let's face it, we all want order in our lives and if our sleep sanctuary has the same kind of disorder and chaos as our jobs or financial lives, we will never be able to find the escape that we hope to find in sleep.

Summary

These seem like simple, common-sense solutions to getting a better night of sleep. First, make sure we have the "right" mattress for our needs, one that is comfortable and supportive enough to keep our bodies comfortable throughout the night. Second, a good pillow and clean sheets make for an inviting sleep environment. And lastly, keeping our bedroom clean, a task that might take two minutes a day to maintain, will help us relax better and enjoy better sleep and maybe even allow us to get the eight hours we know that we need.

--> Read more about the Importance of Sleep and what products work best for most sleeper and sleep-types at qMattresses.com.

As the Site Editor of qMattresses.com, Chris has written about the importance of sleep on a variety of occasions. Mattress ratings at the website show that the discounted Sleep Innovations memory foam mattresses with thickness of 8" to 12" provides the most comfortable sleep experience from a memory foam product.

Original article

Stop Snoring Products: How to Choose An Affordable And Effective Stop Snoring Device

In terms of availability, you can buy stop snoring products on the internet and in the shops.

Though we mentioned the availability of these snoring products on the market as an advantage, but when it comes to affordability, people with snoring problems are faced with the dilemma of making a choice from the maze of the products out there.

In order to help the reader of this article to be able to choose an affordable and effective stop snoring device, here is a summary of my findings on 4 anti-snoring devices.

Nasal dilators- They are made to be inserted into the nostrils and to be retained there during sleep. They are manufactured of plastic or stainless coil. In terms of stopping snoring, they are similar and not all that different from nasal strips. Nasal dilators help to keep the airway open. They also reduce the vibration which causes the snoring.

Anti-snoring pillow - A popular type is the Sandler Pillow (named after its inventor). By design this pillow compels the users to sleep on their sides. Sleeping on the side helps you to close your mouth. Lying down in this position helps to stop the noise of the snore from coming out through your mouth.

Throat sprays- They contain natural lubricating oils and are similar to saline sprays. The mode of their administration is by spraying the lubricating oil to the back of the throat. These sprays are quite good because they prevent or reduce the vibration in the airway during sleep.

Throat sprays also have some disadvantages. Regular usage of the spray can cause irritation to the lining of the throat. Some people also think that excessive use of the spray can also increase snoring.

Snore balls- These are devices that you could hang on your back while you sleep (you can put it in a pouch on the back of your pajamas). This is the idea behind the use of a snore ball. You are more likely to snore when you lay on your back. The purpose of keeping the snore ball on your back is to create some discomfort whenever you turn to that position. Each time that you feel the discomfort of the ball you will be compelled to turn on your side.

You can actually construct your own snore ball without having to spend any money. You can make your own snore ball out of any round-sized object that can fit into your pajamas. The advantage of using a snore ball is that, you will eventually develop the habit of sleeping on your side.

Now that you aware of advantages of using these 4 stop snoring products, you will able to decide on the choice of the stop snoring device that will meet your needs. But these are just few of the devices for you to consider. Apart from these 4 products, there are other alternatives such as stop snoring natural remedies that you can also use in conjunction with one of these products.

The writer of this article is Daniel Agbetorwoka, who is also the author of the best-selling book, You Can Stop Snoring Tonight in which he reveals everything you need to know about your snoring. If you enjoy this article and find it helpful, you can read more on how to stop your snoring by visiting: http://you-can-stop-snoring-tonight.com/blog/how-to-stop-snoring-at-night-without-stop-snoring-devices

Original article

The Importance of Sleep

Getting a good quality night's sleep is essential for a person's overall health and well being according to the National Sleep Foundation (NSF). But we don't need an expert organisation to tell us this as we all know how much better we feel when we have got a good night's sleep. When we haven't had enough sleep irritability, moodiness and disinhibition are some of the signs we experience from lack of sleep. Disinhibition is used to describe when we have lack of restraint and poor risk assessment. It is a process which results in a person having reduced capacity to edit or manage their immediate impulsive response to a situation. Sleep deprivation can also lead to a person having an impaired memory, slowed speech and an inability to multitask. This is not good for the busy lives we lead today.

The amount of sleep we need varies with each individual but on average an adult needs 8 hours of sleep. Some people are able to function well with just 6 hours sleep whereas others need 10.

The many scientists and psychologists which have studied sleep disorders have shown that lack of sleep can affect the following:

• The immune system - The immune system is a protection mechanism made up of a network of cells, tissues, and organs that work together to protect the body, it is the body's natural defence against infectious organisms such as bacteria, microbes, viruses, parasites and toxins.

• Metabolic functions - The processes necessary for the maintenance of a living organism.

• Brain and the nervous system - The brain controls everything we do and The nervous systems is a network of tissues that controls actions, thoughts, emotions, sensations, and all of the basic body functions.

• Cardiovascular system - This includes the heart and blood vessels, arteries, veins and capillaries. The system transports food, hormones, metabolic wastes, and gases such as oxygen and carbon dioxide to and from cells.

So as you can see by the list above it is very important to get good nights sleep. There are many reasons why some of us have trouble sleeping and many people who can sleep take it for granted. Insomnia could be one reason, insomnia is when you are tired during the day and struggle to nod off, and once you do nod off you sleep lightly and wake up too early. Insomnia can be caused by medical problems, substance use or an emotional issue. Sleep apnea is a sleep disorder caused by difficulty in breathing during sleep. Loud snoring and then long pauses in breathing followed by gasping for breath are the main symptoms. Stress could also be a factor in why some people can't sleep.

If your one of the millions that can relate to this article, then you should visit your doctor as soon as possible. Once your doctor has diagnosed you properly they will have a rough idea of where your problems stem from. Remember to be honest to your doctor about your lifestyle as it could just be a few simple changes that will make you get your sleeping back on track.

The importance of sleep should never be underestimated. Our brain is like a computer that needs power to work. Our brains need to shut down and rest so they are charged and ready to work for us each day.

If your problem with sleeping is to do with your snoring, try Stop snoring tonight with the acupressure Good Night Anti- Snore Ring. Complete with a 30 day money back guarantee.

Original article

3 Secret Ways to Reduce Sleep Disorders During the GFC

We all know that stress and anxiety are factors in getting a good night's sleep; so it's no surprise that the recent Global Financial Crisis (GFC) could be affecting sleep disorders. As if the GFC wasn't problem enough!

We are worried about our debt levels, the security of our jobs, whether we could survive if our partner (or ourselves) lost our job, what if interest rates go up again, what if our superannuation savings take yet another hit, we're asking when (and if) we can afford to retire, and worried that our children might not be provided for properly.

And of course, all this seems to present itself just when we are going to sleep, or worse, it wakes us in the middle of the night - when everything seems ten times worse. We all know that physical pain is an indication that something isn't right. Somehow though, when it comes to mental pain, we aren't so motivated to find out what's causing the problem, talk to our friends about it, or "go and have it looked at." Statistics vary on how many people suffer from a diagnosed anxiety disorder - but we ALL suffer from stress, some more than others. On a daily basis everyone deals with some pretty big stressors, and we need effective tools to deal with them.

So what are some scientifically proven ways to reduce stress and anxiety?

1. Daily Exercise

Yes, you've probably heard the before, but are you DOING it? There is no point knowing how to solve a problem if you aren't prepared to take the action to get the great result. And 'exercise' doesn't have to mean pumping out at the gym for 2 hours a day, a good walk for 45 minutes, 4 times a week will do wonders for your stress levels, and your good sleep. At the end of a day we are often mentally exhausted, but our bodies haven't really done a thing - walked to the train, sat at a desk at work, eaten food - that's not really enough to tire our bodies and gain physical/mental equilibrium.

2. Take a Nap or Meditate

Now before you think that I've "hipped-out" on you, have a look at the latest research. It used to be that we were advised not to take a nap if we had sleep disorders, but the latest research would disagree. In the "Take a Nap, Change Your Life" book written by Dr Sara Mednick the evidence shows that a nap during the day can reduce the time it takes to fall asleep by 14%, increased the ability to stay asleep during the night by 12% as well as a raft of other benefits like increased learning and memory function, creative problem solving, stamina and alertness. Siesta cultures have a lower rate of coronary heart disease (CHD), in fact, if people napped three times a week, their CHD reduced by a whopping 37%. So forget the coffee, go have a little nap - and the benefits can start with as little as six minutes!

3. Cognitive Behavioral Therapy

Basically it's a way to train your brain to start thinking differently - by first observing exactly what it thinks. E.g. When you first start feeling stressed and anxious, do you find yourself thinking very negatively about the last time this happened to you, worrying that you will get a panic attack, thinking about the worst instances when you felt this way - or do you catch your mind doing this and decide to concentrate on something else instead? It is this mental discipline that can change our lives significantly, and even permanently. It can be learned, you can read books about it, there are online clinics, or you can visit a professional who can help you with cognitive behavioral therapy.

The greatest benefits from reduced stress and having a great night's sleep, of course, are that the decisions that we make during stressful times are going to be better decisions, because they are not going to be emotionally charged decisions.

There are many other ways to combat stress and reduce sleep disorders, but why don't you try these three simple steps today to change your mind into health, happiness and being more relaxed about the world economy and other issues in your life. There are many opportunities (even financial) that are hidden from us when we're tired, stressed and negative.
And for sure, some bad decisions are being made while we are tired and stressed.

Elizabeth Shannon has been researching sleep and sleep disorders for over 10 years. She interviews experts and reviews successful case studies to identify and report on natural solutions for insomnia. Totally without the use of drugs.

At Sleepless No More, http://www.sleeplessnomore.com/, find information and natural solutions on topics from grief to tinnitus.

Original article

Treating Sinusitis With Balloon Sinuplasty

For patients suffering from chronic sinusitis, balloon sinusplasty has proved to be an ideal treatment option. In fact, this minimally invasive technique has improved recovery time and there are a number of studies which have confirmed its benefits as well.

Sinusitis causes terrible headaches, facial pain and nasal blockage. Patients who are not responding well to medication such as antibiotics or even topical steroids and treatment options can consider Balloon Sinusplasty to treat this painful condition. Chronic sinusitis is a condition in which inflammation of the nasal sinuses occurs. It is estimated that this conditions afflicts close to 37 million Americans every year.

The procedure is a simple outpatient technique which uses the same principle as balloon angioplasty. A small inflatable device is used in order to widen clogged sinus openings in patients. The procedure is preferred because it is safe, effective and a fast means to deal with the painful condition. Estimates have revealed that over 150,000 patients have used the Balloon Sinuplasty procedure.

The Procedure

It is important to confirm with an ENT specialist that this procedure could provide you relief from sinusitis based on your body and condition. With this option you could avoid endoscopic sinus surgery. Balloon Sinuplasty achieves the result of the endoscopic procedure without incisions or the cutting of tissue, freeing the patient of post-surgery pain and swelling. This procedure has helped treat patients with frontal sinus effectively as it is challenging process for endoscopic surgeons.

During this FDA approved procedure, your ENT doctor will open the inflamed sinus in the same manner that heart surgeons use to open blocked arteries during balloon angioplasty. Once the small un-inflated balloon is inserted into the opening of your sinus, it is inflated so it expands to 3 to 5 mm. In the process, it fractures the surrounding bones and widens the opening of the sinus providing you relief from sinusitis symptoms by draining the retained mucus.

Although the procedure has proven effective in most cases, it might not be successful if there is the presence of soft tissue growth in your nose which is otherwise known as polyps. Even if your underlying bone is inflamed, this procedure is not recommended.

Modern and Innovative Technique

In comparison to other painful procedures, Balloon Sinusplasty uses soft and flexible devices and is less invasive which lessens the pain inflicted and damage done to your nasal lining. If medications have failed to cure your sinusitis and you are not ready for surgical options, you could make use of Balloon Sinuplasty. Published clinical data has proved that this is a safe and effective option and patients who underwent the procedure did not experience any adverse effects and noticed significant improvement in their sinusitis symptoms as well.

Atlanta Snoring Institute specializes in snoring treatment such as Balloon Sinuplasty.

Stefano Grossi
Atlanta Snoring Institute
770-389-0000

Original article

Zenbev Drink Mix - How This Supplement Drink Can Help You

Zenbev Drink Mix is a supplement in beverage form that can help people who are having trouble summoning sleep. Lack of sleep can cause a myriad of health problems. It is important to get a good night's sleep in order to function well during the day. Learn how Zenbev Drink Mix can improve the quality of your sleep.

Zenbev is a good source of pumpkin seeds that helps supply tryptophan. This is actually the precursor of serotonin. If you take it at night, it will work in helping you sleep better. This is also the precursor of another hormone called melatonin. Both serotonin and melatonin are needed to ensure that the body can sleep better at night. Use this clinically tried and tested supplement to regulate sleep.

You can also take Zenbev drink mix during the day. This is not only used to improve sleep at night. It also has a myriad of benefits during the day. The main enzyme will work in boosting serotonin and melatonin production during the day so you won't feel the brunt of stress during the day and have a wonderful sleep at night.

Improve your mood with the help of Zenbev drink mix. Serotonin and melatonin are two key hormones needed to normalize mood and prevent mood swings. These are also the hormones needed to alleviate the symptoms of anxiety, depression and stress. Other benefits of this drink mix include regulating emotions and squelching cravings. If you frequently suffer from stress and this makes you feel ill at ease at night, try drinking this.

Zenbev has shown great results in alleviating chronic pain. Several studies conducted to test its efficacy have proven that it works in lessening the degree of physical pain felt. Both serotonin and melatonin work in lessening pain and inflammation. If you are suffering from illnesses related to the muscles, nerves or joints, this treatment might help you out.

Zenbev has shown great results in boosting libido. According to experts, lack of sleep can diminish sexual appetite. This has been proven time and again. If the body is lacking in sleep, the systemic functions are compromised. Use this to normalize mood and sleep. Melatonin and serotonin will ensure that you have the energy to engage in sexual activities.

Zenbev might promote weight loss. According to experts, another good effect of taking natural sleep enzyme is weight loss. Lack of sleep and stress can cause cravings that might lead to weight gain. Many people tend to turn to food for energy. This supplement will help normalize sleep patterns so your appetite can also go back to normal.

Zenbev is a wonderful natural supplement drink to try. It incorporates sleep enzyme into your system to promote a healthy production of melatonin and serotonin. This is what you need if you want to improve your mood during the day and if you want to have better sleep at night. It also helps alleviate the common symptoms of anxiety, and depression. If you want to alleviate chronic pain, this is a good supplement to try. Experts also suggest using sleep enzyme to increase sexual appetite. If you want to maintain your normal weight or reduce a bit of weight, opt for Zenbev.

Are you interested in buying Zenbev health supplements? This website about healthy sleep has all the information you need.

Original article

How to Live With Sleep Deprivation

Every person has and will endure periods of sleeplessness during their lifetime because of the physical, physiological, emotional and/or mental distress in their life. Maybe you're not suffering from chronic insomnia but rather just occasional sleeplessness. The good news is that occasional insomnia, when the causes are identified, can be treated easily.

There is much to be gained by having better sleep. After all, we are dealing with your overall health and well-being. Sleep is as vital as food, water and air. Whatever the reason for your lack of sleep, you need to get an adequate amount of rest and sleep for your body to recuperate. The amount of sleep you require will differ, but you'll know when you haven't had enough sleep.

What do you believe is the core issue of your sleep deprivation? When you know the main cause of your sleeplessness, it can help you to decide the best and quickest strategy to overcome your sleep deprivation. Get the underlying problems sorted and the physical and mental effects of your sleeplessness will sort themselves out and your sleep pattern will improve.

Addressing the exact reasons why you can't sleep is definitely the most effective course of action. Sit down and think about what the main causes could be.

Are you going through a rough time at the moment? Is your sleep disturbed by racing thoughts, anger and fear, maybe worries in general? Did you change your diet? Did you move and/or change your sleeping area? Did you quit your aerobic lesson?

Think of everything you can that relates to sleep. Now, think of possible changes that happened in your life. Why can't I sleep now whereas two months ago everything was just fine?

Stress-related sleep problems may be due to genetic predispositions, feelings of uneasiness and worries and concerns about work, life events and loved ones. However, when people say that they can't sleep because of stress, it's usually because their workload is too much or they have overextended themselves in some form or fashion.

There are contradicting sleep studies on how much physical exercise improves sleep. An analysis of different reports found that the impact of serious exercise was not as great as it appeared in previous studies. It questioned whether the potential benefits of exercise could be less for people with sleeping disorders.

However, the general opinion still is that exercise benefits people who can't sleep at night. And, it certainly won't have a negative impact on your sleep deprivation. Outdoor activities are very nourishing to the soul. Walks, hikes, aerobics, skiing, gardening, it will all greatly help with your health and well-being.

Get rid of foods that contain lots of cholesterol and fat. Choose healthier foods like fruits and vegetables.

Did you know that certain foods such as potatoes, oatmeal, turkey, whole-wheat bread and bananas have a good deal of potassium in them? Potassium is a much needed ingredient for good sleep. Supplements like melatonin, magnesium, vitamin B12, Vitamin D3 and Omega-3 can actually improve sleep. Homeopathic and herbal sleep remedies really work to help you relax.

The important tip to remember is to look for the causes of your sleeplessness. Once you've found the causes, you can look for more tips on insomnia for your particular situation.

If you're still unable to get to sleep after trying different solutions, you really should consult your doctor or a sleep specialist. Since sleeping is when your body recovers and deals with things, it's imperative that you get a good night's rest and a decent amount of sleep.

What if you just can't get to sleep? I know how hard it can be to lie in bed just tossing and turning before you finally get to sleep at 5 a.m., but if you want to fall asleep the second your head touches the pillow you'll just need to learn a few easy methods that work amazingly well. These techniques are simple to pick up and most methods don't take much practice. You can read how to do it here: How to fall asleep fast

Don't give up hope, it's NOT impossible. Learn the answer to questions such as why is sleep important and find several tips to fight your sleeping problems by clicking the link.

Original article

How's Your Night Life?

Get The NEWS: You'll Live Longer (And Better) With Sleep

I'm not a tell-all writer, and I don't like to talk about my personal experiences unless I think it'll help my readers and clients... but, wow, did I have an awesome night life last night.

I must've slept, what, nine hours!

I've coached a number of clients - consultants, business owners, and leaders in all types of jobs - who are stressed-out. Some have been near the breaking point. They always want to talk about the "stressors" placed on them by their jobs, but before we have that discussion, I always ask about the client's health habits. And I often find they've been neglected. Many stressed-out people behave as though they expect themselves to be what a colleague calls "a brain on a stick," able to function well mentally without taking care of their bodies.

A slew of new research confirms what we've known all along - you have to take care of your physical vitality if you expect to perform at your intellectual peak. In fact, several new studies talk about the importance of an often-neglected health habit: getting a good night's sleep.

Ever feel depressed? It might be sleep deprivation. This August's journal of the American Academy of Sleep Medicine reported that people who sleep 6-9 hours per night had higher self-reported scores for their quality of life, and lower scores for depression (and its severity) than those who didn't get at least six hours of sleep a night. (The report also says you can overdo it - the same scores were associated with those who averaged more than nine hours a night - though I wonder if depression caused some people to oversleep as opposed to the other way around.)

If you own a business or are running a high-performing organization, you don't want depression in your life. A report from BMC Medicine this past July noted that depression has definite effects on a person's ability to work (as well as form relationships and have a good quality of life). The report also said women are twice as likely to suffer depression as men, and that loss of a life partner (through separation or death) was a main contributing factor. But, perhaps surprisingly, the researchers found you're a little more likely to suffer depression in a high-income country (where fifteen percent of the population is likely to become depressed at some point) than in a low- or middle-income country (where that figure is eleven percent). Hard work and endurance of stress can build wealth, but can also take its toll on you if you don't protect yourself.

Finally, what about that "brain on a stick?" This July's proceedings of the National Academy of Sciences showed that you can't think at your best if you're not getting enough sleep. Interrupted sleep messes with your memory, according to the report; a minimum amount of continuous sleep is critical for memory consolidation. The Academy's researchers found that you don't need to be a "perfect sleeper" to keep your brain working well: memory was unaffected if the average duration of a person's sleep was maintained at a minimum of 62-73 percent of normal.

Sleep is one of the five key health habits I call The NEWS: you need to exercise at least some minimal discipline in the areas of Nutrition (cut out the garbage, and eat fresh food), Exercise (get your heart rate up 3-6 times a week), Water (get your two liters every day), Sleep (get your eight hours, for all the reasons discussed here), and Supplements (take at least one good daily multi-nutrient to give your body what it can't otherwise get these days).

Don't try to be a brain on a stick. Your brain needs your attention to your health habits, and if you're not getting enough sleep, re-disciplining your "night life" might be the best place to start.

by Michael D. Hume, M.S.

Michael Hume is a speaker, writer, and consultant specializing in helping people maximize their potential and enjoy inspiring lives. As part of his inspirational leadership mission, he coaches executives and leaders in growing their personal sense of well-being through wealth creation and management, along with personal vitality.

Michael and his wife, Kathryn, divide their time between homes in California and Colorado. They are very proud of their offspring, who grew up to include a homemaker, a rock star, a service talent, and a television expert. Two grandchildren also warm their hearts! Visit Michael's web site at http://michaelhume.net/

Original article

The Importance of Getting a Good Night Sleep

It is important to get a good night sleep. Ask my brother, he's a doctor and can't stress enough the importance of a proper night sleep. Sleeping is my favorite pass time and I have no trouble getting a full eight hours but my husband tosses and turns all night long. He rarely gets a full night sleep and it shows in his mood and health. The worst part is he argues with me over the need for good sleep. Unfortunately this is true for many people. Either they don't believe they need more sleep, don't know how to get good night sleep or don't understand the benefits of sleep.

Sleep is important. As reported by the National Institute of Neurological Disorders and Stroke, most adults need seven to eight hours of sleep each night. Are you getting that? It is proven that our bodies require sleep in the same way they it needs to eat, drink of breath. Healthy sleep habits promote physical health, longevity and emotional well-being. That's why you feel better after a good night sleep. I find the days I don't sleep well my judgment is poor, my mood is negative and ability to concentrate is weakened. Again, it's important. Studies have shown that those who do get the appropriate amount of sleep regularly live longer, healthier lives.

That brings us to people who want to sleep but can't seem to get that full night sleep. Obviously this needs to be a priority. Start by setting aside the eight hours need to sleep. Don't over-schedule yourself leaving five or six hours to sleep. Next, establish a healthy bedtime routine. Go to bed at the same time each night. Don't eat right before your turn in for the night. Engage in a relaxing activity before bedtime like reading, listening to music or meditating. If you have problems getting comfortable try using a body pillow or other kind of specialty pillow to prepare your body for rest.

The benefits of sleep are invaluable. It improves the quality and length of one's life. First it repairs your body by producing extra protein molecules while you're resting that strengthen the body's ability to fight infection. As we all know, sleep reduces stress by lowering blood pressure and elevated levels of stress hormones. For those women out there that have experienced pregnancy I believe you'd back me on the statement that sleep improves your memory. I swear I got dumber with each child but really I was simply sleep deprived. Sleeping well gives your brain a chance to organize and correlate memories and without it your mind feels foggy and you struggle to concentrate. Now this benefit is for my husband. Sleep can improve your mood. With insufficient sleep people become agitated and form a negative mood that follows them all day. Another great benefit is sleep helps control body weight issues by regulating the hormones that affect and control appetite. That's the only reason I need for getting enough sleep.

A good night sleep is important. Studies have shown that those who do get the appropriate amount of sleep regularly live longer, healthier lives. Make getting a good night sleep a priority by establishing a health bedtime routine so you can enjoy the many benefits of sleep, namely, a good mood. I love you honey.

Karlie Philpott is the creator of TheBodyPillowShop a destination for support and comfort. A place to find the body pillow you need.

Original article

Sleep Apnoea: Don't Ignore the Signs

Sleep apnoea (OSA) is little discussed considering its prevalence in the UK. Indeed, many people have never heard of it, although labour leader Ed Milliband's recent surgery brought the disorder into the public eye. Experts believe that somewhere between 2 and 4% of the UK population suffers from sleep apnoea, but that only a tenth of sufferers are diagnosed and receiving treatment. Considering the potentially serious complications and consequences associated with this disorder, this is worrying.

The problem with OSA is that sufferers tend to be unaware anything is wrong. The disorder does not strike whilst the sufferer is awake. It is when the individual sleeps that problems begin. Whilst the patient sleeps, the muscles surrounding the wind pipe relax, narrowing the space through which air can pass to the lungs. This causes loud snoring. However, sleep apnoea sufferers' windpipes become totally obstructed by the relaxed throat muscle and tissue, preventing any air from reaching the lungs. After a few seconds the brain becomes aware that there is a problem preventing air from reaching the lungs and pulls the sufferer gasping back into wakefulness. This moment of wakefulness is so brief that sufferers immediately fall back to sleep, and wake in the morning unaware that anything has occurred. Of course, over time this routine of waking several times through the night takes its toll and sleep apnoea patients suffer extreme tiredness and headaches. They may also become irritable, depressed or disinterested in sex. Unfortunately, too many put these symptoms down to other causes or simply become accustomed to them.

Those sufferers who share their bed or home with other people may have been told about their loud snoring. However a lack of awareness of the disorder leads many to assume it is simply snoring and not a cause for concern. In many cases partners become concerned by the gasping for breath they observe in their loved one and insist on a visit to the doctor.

Where loud snoring is a problem the cause will not necessarily be sleep apnoea, but there is a strong chance it is. Patients who are overweight, who smoke and who have larger neck measurements are more likely to have the disorder, so such patients should discuss the possibility of sleep apnoea when talking with a doctor about their snoring.

In the long term, diabetes, high blood pressure and cardiovascular disease have all been associated with sleep apnoea. For this reason we should all be vigilant for family members who snore excessively loudly.

There are a number of great resources for sleep apnoea information on the internet. One is from a leading healthcare company, DeVilbiss Healthcare. Their site can be found at http://www.devilbisshc.com/

Original article

What Is White Noise and How Can a White Noise Machine Help You Sleep Better

Sometimes a gentle background sound is more effective for sleep and relaxation than the complete absence of sound. Why is this? The answer probably lies in our biology. The brain notices sudden, isolated sound changes. With an absence of sound, the brain remains more active as it tries to pick out frequencies. The ringing in your ears may become more noticeable, and there is nothing to protect your sleep from a sudden disruptive burst of noise.

White noise contains all sound frequencies combined together, so the brain has a hard time focusing on a particular sound, such as a conversation in the next room or a noisy neighbor. Imagine you are having a conversation with someone in a quiet restaurant; you'll have no problem hearing them. Now imagine a room full of people all talking at once. It'll be very difficult to hear that one person, even if they are close by. The brain blends all these different voices into a constant sea of sound that approximates white noise. Distracting sounds elsewhere in the restaurant will be very hard to detect. This is the strategy used by sound machines and relaxation music. Using mechanical and/or digital sounds, they will mask out other noises with gentle and relatively unchanging background noise that will quickly become unnoticeable to you.

One thing to watch out for in choosing a sound machine is to pick one that doesn't loop. The key is randomness, not sound loops. Most electronic white noise machines do in fact loop; by looping I am referring to the playing of a short segment of sound over and over.The brain can unconsciously pick up patterns, leaving you more annoyed than asleep if you hear a sound repeating. With a sound machine that generates or creates its own sounds the brain has no repeating pattern of sound to pick up on. The result is will allow you to sleep better.

Does your baby sleep better in a running car or with the vacuum or a fan on? If so, a white noise machine sleep aid may be just the thing to aid your baby to sleep through the night and develope good sleep patterns. Helping your baby establish a regular sleep schedule can be a challenge for new parents. White noise can help your baby sleep better and be less apt to startle awake from other noises in the house. Be aware that babies have sensitive hearing and it is best to run white noise and other soothing sounds at the lowest volume that is effective.

Mike Kirtley is the author and he encourages you to visit his website at http://www.naturestapestry.com/ to find the white noise machine that is right for you.

Original article

Ways to Fall Asleep Naturally

Who doesn't want to know some good ways to get to sleep? At some point in our lives, we all have experienced sleeplessness. You might have felt restless or agitated by a particular situation, or you might have been nervous about your exams. Or maybe you simply ate so spicy that your bowels caused you to miss out on a good night's sleep. There are numerous reasons why people can't sleep, it happens to all of us at one time or another. Medical experts consider this normal, so there's no reason for alarm. But knowing a few good ways to fall asleep could definitely make your life easier, we all want to feel fit and energetic the next day.

Different ways to fall asleep entail either natural sleep techniques or chemical sleeping techniques and chemical techniques include taking supplements, sleeping pills or prescription medication for insomnia.

Natural techniques involve environmental changes, lifestyle changes, herbal remedies and other natural remedies to solve the problem of sleeplessness. These herbs are not only effective, but unlike prescription medication they won't cause dependence either. However, if you want to use herbal remedies as a way to fall asleep, you should carefully research the active ingredients of the sleeping aid. And if you plan on using herbal remedies together with other medications, it is important to ask your doctor for any adverse effect with the current medication you have.

Removing stress is one of the most recommended and best ways to fall asleep. It may be impossible to find a way to solve all your problems and worries in one night, but you may try to write all your stressors down to relieve you of stress. Keep a journal by your bedside where you can write down everything that bothers you before you go to sleep or just jot down the activities for the next day. This helps reducing the chaos in your head, and will give you a reassuring feeling that you won't forget about it tomorrow.

Aside from writing things down, why not talk to someone like a family member or your partner so they can help you out. Who knows, they may even have the solution to your problems all along.

If you have trouble falling asleep for a longer period of time, for unexplainable reasons, it may be time to consult a specialist. Sleeping specialists should diagnose your condition and based on the results of these examinations, causes of sleeplessness might be found in medication, physiological conditions or metabolic conditions.

What if you just can't get to sleep? I know how hard it can be to lie in bed just tossing and turning before you finally get to sleep at 6 A.M., but if you want to fall asleep the second your head touches the pillow you'll just need to learn a few easy methods that work amazingly well. These techniques are simple to pick up and most methods don't take much practice. You can read how to do here: How to fall asleep fast

Don't give up hope, it's NOT impossible. Learn more about the causes and effects of lack of sleep and how to overcome your sleeping problems by clicking the link.

Original article

Insomnia Solution or How to Finally Get a Good Night's Sleep

1. Exercise early in the day. Activity in fresh air is very helpful in eliminating free-floating energy in the body and creating a body that is physically tired enough to sleep at night. A simple, daily walk, outdoors in oxygen, for a minimum of 20 minutes a day will burn off excess energy built up from daily stress. It will improve your mood and allow you a true sense of well being.

2. Grab Some Sunlight. It helps set the body clock and produces melatonin in the brain, which adds up to a better night's rest and falling asleep becomes less of a chore.

3. Learn how to eat correctly, providing the body with Serotonin naturally. It's not difficult and simple to apply once you learn how to use protein properly. There really is a simple formula to produce a mind/body that is far less reactive during the day and throughout the night. It's exciting to use food rather than medications to create a less reactive mind and body, and induce a restful night's sleep. Falling asleep will never be a problem again once you learn to use foods to relax yourself. Best of all, this is accomplished by using the foods you already have in your kitchen.

4. Avoid alcohol as it creates adrenaline in the body. This makes it difficult to fall asleep at night and even more difficult to stay asleep. It becomes a stimulant in the body and wrecks your sleep. For many, this is worse than caffeine. If you are fed up with night panics, then give up the alcohol.

5. Avoid caffeine as this is a stimulant and interrupts sleep. Switch to herbal teas such as Chamomile. You will notice the difference in your relaxation levels within 24 hours and insomnia will fade away in the process. If you have been using caffeine regularly, take your time changing to a decaffeinated brand. Mix a little decaf in with the caffeinated one, adding more and more decaf each day. This way you will avoid caffeine withdrawal headaches.

6. Avoid nicotine. A cigarette speeds up the whole body system making sleep very difficult. It's the breathing in and out that is relaxing, which you can do without the aid of a cigarette. Nicotine is a chemical substance in cigarettes that is stimulating, not relaxing, to the system.

7. Tame Your Brain. Learn how to turn off the overactive mind by shifting to more productive thought. It will allow you to cut through the endless cycle of intrusive stressful thoughts that interrupt your sleep. It's time to retrain your brain, allowing you to control your sleep, your waking hours and your life in general. Learn how to choose how you wish to feel rather than being the victim of life. Taking control of your reactions is an incredible feeling. It's not difficult at all and allows you to excavate your stronger more powerful self, placing you back in charge of your life again.

Dr. Ronnie Freedman
Anxiety Busters, Inc.
http://www.anxietybusters.com/
Anxiety and Depersonalization Recovery

Original article

Is Your CPAP Mask Secure While You Sleep?

It's hard having sleep apnea. There are many people that suffer from this disease without even realizing they have it. This is why the CPAP machine has been invented.

Unfortunately, the stock equipment hasn't been perfected as a one-size-fits-all. It is safe to say at least 20 percent of CPAP users have issues with their equipment. This means that there have been a number of complaints that the mask falls off or shifts as the patient sleeps. Of course if the mask falls off, the patient isn't getting the correct amount of sleep.

CPAP masks are meant to be secured onto the face with a mask and pressurized air is forced into the throat via nose and mouth to keep the airway from closing.

Sleep apnea is when the throat closes up during sleep causing a person to wake up multiple times throughout the night. It is said that a person needs to wake up at a rate of a minimum of five times per hour to be considered suffering from the disease. When they are diagnosed they are warned of the risks of diabetes and heart/blood conditions. To prevent further damage, a CPAP machine is strongly advised. If problems persist then that may mean your mask is not secure and you need to take action on fixing it.

If you are feeling lethargic or weak during the day then you may have sleep apnea. If you have a CPAP machine and conditions persist you may have to replace your mask.

There are many different types of masks. You could only need a mask that covers solely your nose or just your mouth. This could help it stay on more securely although if you have severe sleep apnea it is going to be more effective to have a full sized mask. A full sized mask comes in many different shapes and sizes. You can have one fit to your face by seeing a doctor, or by trial and error.

It is also something to think about to get facial cushions and a strap to go around the back of your head to fully secure, and ultimately avoid chafing. Your cheeks and forehead can feel chafed because of how tight your mask is. It can get uncomfortable to have something digging in to your face and cause inability to sleep so the cushions are there to help.

It is also a good idea to get a bed clip so your hose doesn't twist and kink. Once you start moving around your hose is going to move too. This can pull the mask off your face causing an uneven air flow into your lungs. If you have a bed sheet clip, your hose will stay twist-free for a better more organized night rest.

Original article

What Causes Talking In Your Sleep?

Most of the time there is not a medical condition that causes sleep talking, but sometimes a person who talks in their sleep can suffer from more serious sleep disorders such as night terrors and/or REM sleep behavior disorder, or RBD for short. An average person who talks while they sleep will usually mumble, giggle, carry on a conversation with an unseen person, and even blurt out pretty obscene words or phrases. Sleep talkers who suffer with night terrors and RBD can violently yell and/or kick and thrash about during the deepest stage of sleep (REM), which can be very frightening to see. If you see your spouse or loved one kicking or yelling during their sleep it is best to talk to them calmly and keep them from hitting anything (such as a headboard or bedside table) that can harm them. It is very hard to wake someone who is having a night terror or RBD and it is not advised to attempt to wake the person up, because this could confuse and even frighten them or make them act out even more violently.

Night terrors and RBD are not the only thing that can cause sleep talking. Other possible reasons that a person sleep talks can be due to certain types of medications, drug abuse, drinking alcohol before bedtime, mental health issues, stressful events, or a fever. It is a good idea to speak with a doctor if your spouse or loved one suddenly notices you sleep talking in order to rule out any of the possible reasons stated previously. A doctor may want to order a sleep study to make sure everything is fine.

Another great thing to present to your doctor is a sleep journal. In this journal you will want to write down your nightly habits, the time of night when you go to sleep, what types of food and/or beverages you consumed before bedtime, any stressors that you may be having, and medications that you are taking. This sleep journal should be kept for a couple of weeks before presenting it to your doctor. Your doctor will likely tell you that there is really no way to prevent sleep talking, but there are a few things that might lessen your sleep talking. Avoiding stress as much as possible might help reduce sleep talking, as well as not drinking caffeinated or alcoholic beverages before going to sleep, avoiding a late supper and getting to bed at the same time each night might also help with not sleep talking.

Original article

Top Five Natural Supplements for Better Sleep

Getting restful sleep is vitally important to your body, mind, and mood. Unfortunately, many sleep solutions make a bad problem worse by cheating you out of restful sleep. They can prevent you from achieving REM sleep and actually make you feel more tired the next day. Narcotic sleep aids can also be addictive and leave you feeling groggy the following morning. Fortunately, they are a number of safe, effective supplements that can help you sleep restfully without the potential for addiction and "sleep hangovers".

Valerian

Valerian is commonly taken as a supplement in the form of an extract. The extract is taken from the roots of the valerian plant and contains 150 compounds to help calm your nerves. This safe and effective herb has been used since at least the 1800s to help promote restful, sound sleep. In one scientific study, volunteers taking 400 mg of valerian extract before bedtime enjoyed improved sleep time and quality over those taking a placebo.

Melatonin

Melatonin is a hormone naturally produced by the body. It helps regulate the body's circadian ryhthms or time clock. Blood levels of melatonin are highest right before sleep. Studies show that it reduces the time needed to fall asleep and may increase sleep duration. With melatonin, it is important to start with a small dosage and slowly work your way up until you find an effective dosage for yourself.

Magnesium

Many people are getting insufficient magnesium in their diets, and insomnia can be one negative outcome. Magnesium is responsible for over 300 enzyme reactions and is found in all bodily tissues. It is needed for many different functions, including helping muscles relax. If you experience frequent muscle cramps along with insomnia, you might try supplementing with magnesium.

Tryptophan

Tryptophan is used by the body to produce serotonin, a mood boosting substance that plays a role in mood and sleep. Tryptophan is found in drinks like milk and foods such as eggs, turkey, and certain kinds of fish. It is also available as a supplement in the form of L-Tryptophan. Recently, pharmacies have begun selling it as a supplement, and it is also available as a prescription drug, Tryptan, which some psychiatrists prescribe.

Chamomile

Chamomile has been used throughout the ages as a safe and effective sleep aid. It is an herb that is commonly ingested in the form of a relaxing tea taken approximately a half hour to forty-five minutes before bedtime. The main ingredient in chamomile that is believed to be responsible for its sleep-inducing effects is chrysin- a chemical also found in passionflower, another plant believed to help induce sleep.

Peter Wendt is a writer and researcher located in Central Texas. He is happily no longer an insomniac, thanks in part to his research efforts, which led him to NeuroScience supplements like Kavinace.

Original article

CPAP, BiPAP, APAP - What Is The Difference?

In the world of sleep apnea treatments, Positive Airway Pressure (PAP) is the king. But what is the difference between the machines that provide the pressure? They are also used to treat hypopnea and snoring.

There is CPAP, BiPAP and APAP. They all provide pressure to the airway to hold it open while you're sleeping. But the way they adjust (or don't as the case may be) the pressure is what differentiates them.

CPAP

The simplest (and least expensive) option is the CPAP machine. The "C" stands for Constant.

When you have a CPAP machine your sleep specialist will determine the lowest pressure setting that will provide you with relief from your sleep apnea under most conditions. Then your machine will be set to this pressure (which can vary between 4 and 20 mmHg).

There are two major drawbacks to CPAP. The first is that the pressure is always set for the worst case. That means that it will often be higher than it needs to be just in case.

The second drawback is that some people have trouble exhaling when the pressure is in the higher range. The pressure helps keep their airway open but they have to fight to breathe out.

BiPAP

To combat the second drawback described above, BiPAP machines are used. The "Bi" stands for Bi level.

A BiPAP machine has 2 pressure settings rather than just 1. They are referred to as IPAP and EPAP (Inspiratory PAP and Expiratory PAP respectively). The machine switches between the IPAP and EPAP settings as it detects you breathing in and out.

This makes it easier to breathe out than with a normal CPAP machine.

APAP

That brings us to APAP. Here, the "A" stands for Automatic. An APAP can actually be an automatic CPAP or automatic BiPAP. These machines address the fact that your body will need different pressures to provide relief over time.

Factors such as weight, stress levels, alcohol or tobacco use and even exhaustion can impact the amount of pressure required to prevent sleep apnea. The pressure your body needs can change from breath to breath during the night.

With APAP machines, the pressure is adjusted for each breath based on how your body is responding. When an apnea event is detected the machine will increase the pressure.

Conclusion

There are many other options that are available for CPAP machines, but the machines will fall into one of these 3 categories. Some have ramp up (start the pressure low and slowly increase to your set pressure) or flex settings (which allow you some flexibility to adjust pressures).

When you have a sleep study done, you can talk to your sleep doctor about which options are best to fit your needs.

Sweet dreams!

Bill Nickerson is a writer and a sleep apnea patient. Learning to live with this disorder has improved his quality of life immensely.

Bill writes about sleep apnea at Toxic Habits -- Sleep Apnea

Visit http://sleepapnea.toxichabits.com/ today!

Original article

Why Do People Need Sleep?

It's really odd that most people don't know the answer to such an ordinary daily necessity. Sleep is the one thing that is inevitable. After all, our bodies will succumb to it. And, it happens to every living creature.

It's like eating and drinking, we can't survive without it. But if we are already taking in energy with foods, then why is sleep important?

Have you ever faced a day with little sleep? You may have felt uneasy and may have had bouts of irritability the whole day. This alone should tell you how important sleep is, the body recuperates and recharges so that it gets ready for long, stressful or happy, fun and exciting days.
There are all kinds of opinions on this matter. Even sleep experts can't agree on the exact reasons why sleep is so important.

Why is sleep important then?

1. Like a machine that needs regular maintenance, our body maintains and regulates itself through sleep. The amount of sleep each person needs varies, but you'll know when you haven't had enough sleep. The average human needs about eight hours of sleep to totally recover from a tiring day. Some people claim that about five hours of sleep is enough to recharge after a hectic day, but this only goes for three percent of the population. And, as we age, the human body sleep amount will change.

2. Why is sleep important? Part of the answer is obvious; people who get an adequate amount of sleep perform better in activities, have a sharper memory and have a better cognitive ability than a person who lacks a good night's rest.

3. Growth hormones are released during sleep so it's essential for children to have enough sleep. However, it has become clear that growth hormones are important for adults too although they don't grow anymore. People who don't produce enough growth hormones have problems like depression, anxiety, lethargy and fatigue. These are the same exact symptoms we see in people with sleep deprivation.

4. Sleep is made up of 2 parts. Rapid Eye Movement (REM) sleep is found to be essential in maintaining brain function and the human ability to remember skills and procedures. Non Rapid Eye Movement (NREM) sleep (sleep stages 1 - 3 together), on the other hand, is necessary to maintain and/or remember factual knowledge.

5. Sleep experts agree that dreaming is important. Dreaming helps the body to regain memories and sort out thoughts. We dream after the sleeping stage of deep sleep, which is why uninterrupted sleep is very important for proper brain function.

6. Another answer to the question of why is sleep important is that a good night's sleep helps anyone to recover from physiologic illnesses and psychological conditions like depression. It also benefits people who are feeling restless and uneasy. A complete sleep calms the mind and allows the body system to reboot and recharge after physiologic or psychological stress.

7. The body performs its autonomic functions like digestion, breathing and blood circulation when we are in sleep. However, after a heavy meal, you should allow one to three hours before taking a nap or retiring for the night. Your digestion system must work hard after a meal so you can't sleep directly after eating.

8. It is during sleep that the body can heal itself. Also, various organs like the nervous system, immune system and muscular system can rejuvenate.

It's no secret that insomnia leads to all kinds of mental, physical and emotional difficulties. After all, a lack of sleep impairs concentration, decision making, emotions, problem solving and thinking skills. It's also been linked to depression and anxiety. Mental effects of sleep deprivation will lead to further stress, which will undermine your physical well-being as well as your relationships with the people around you.

Now, this may not completely answer the question as to why sleep is important and perhaps we will never know. But, listing the consequences of insomnia definitely makes it clear that we simply need sleep - we just cannot function without it.

What if you just can't get to sleep? I know how hard it can be to lie in bed just tossing and turning before you finally get to sleep at 6 A.M., but if you want to fall asleep the second your head touches the pillow you'll just need to learn a few easy methods that work amazingly well. These techniques are simple to pick up and most methods don't take much practice. You can read how to do it here: How to fall asleep fast

Don't give up hope, it's NOT impossible. Learn more about the importance of sleep and natural sleeping remedies to overcome your sleeping problems by clicking the link.

Original article

How Many Hours of Sleep Do You Need?

Some people seem to need more sleep than others. If you sleep for too short of a time and feel like you are alert, that could show as much a signal that there is a health issue as when you need much more sleep time than eight hours. There is a lot of research going on today about sleep and how it affects our functioning, our alertness and our mental health.

What is it that makes some need only a few hours sleep? According to Melinda Beck, writing for the Wall Street Journal, people who need less sleep, or "short sleepers", can get through the day with less sleep, while maintaining energy and high moods. They enjoy the extra time they have during the day to get things done. It comes naturally to them and they enjoy the time they have to relax and take advantage of getting more things done.

Short sleepers are only one to three percent of the population. They get less than six hours of sleep a night, yet go through the day with energy. Some researchers think this begins in childhood. There might a gene involved in short sleepers as it runs in families. While there are no tests to measure this, short sleepers do not tend to go to sleep centers for sleep tests, therefore it is hard to study this pattern.

One third of Americans get too little sleep and this leads to diabetes, obesity and high blood pressure. Just wanting to sleep fewer hours is not enough. It has to come naturally. With further research, we might able to understand this short sleeper phenomenon and be able to regulate how much sleep we need.

While short sleepers often consider it a benefit to not sleep, others are tired despite the fact that they are not able to sleep any more. There are the other side of the range where people need much more than eight hours of sleep or they have an issue staying asleep during the night.

It takes an average well rested person about 10-15 minutes to fall asleep. If you sleep as soon as your head hits the pillow, you are probably sleep deprived. Ideally everyone should get eight hours or so a night. If you already get that much and you are still tired, it is important to see your doctor to rule out sleep-onset conditions, such as sleep apnea.

If you fall asleep, but have trouble staying asleep, you may have depression or anxiety or it could be a symptom of sleep apnea. People who drink alcohol can wake up during the night, despite the fact that they may have had a drink to help them relax to sleep better. Alcohol will not result in quality sleep.

Snoring is a major problem for many people who wake up during the night because it is a major sleep disruptor. If you sleep with a snorer you have poor quality sleep. That is because sleeping next to a snorer, you wake up an average of 23 times a night. This can lead to weight gain and depression. This is when it is important to see a sleep specialist so that both people get better sleep.

Sleeping longer than eight hours may indicate that you have a sleep disorder and are not getting quality sleep, therefore needing more time in bed to feel rested. If this is the case, it is quite likely that you have sleep apnea, which is a serious condition. Sleep apnea is an illness that prevents proper air from entering the body. It can lead to heart problems, daytime sleepiness and depression. It is important to go to a sleep specialist to have this diagnosed and treated.

During these busy, high paced and often stressful times, there are many reasons why we might get the wrong amount of sleep for our body. It is easy just to say that is what your body likes or needs. In reality, it might be signaling that you need to change your pattern, diet or check to see that you do not have a sleep related illness.

Christine Frisbee is an inventor and marketing expert. She has invented several products that promote health and well-being. She has become an authority on snoring because of her snoring husband. This resulted in the patented SnoreEzzz Pillow. This is a two-pillow system that helps prevent and stop snoring. This grew to include other products under her company, First Impressions Productions, LLC. This company develops products and helps others develop products and bring them to market.

The Pillow Source is a website that offers unique pillows including the MinEzzz travel pillow, the Wrinkle Free Silk Pillow and Essential Oil Eye Pillows. Her more targeted sites are SnoreEzzz and Official SnoreEzzz.

Christine received her bachelors degree from Fairfield University and her Masters in Business Administration from the University of Connecticut.

http://www.thepillowsource.com/
http://www.officialsnoreezzz.com/

Original article

Sleep Apnea Symptoms, Or Are They?

We seem to be living in a world that increasingly has to diagnose everything as an illness that needs expensive professional help, special equipment and possibly medication. It is good to have a reality check on your sleep apnea symptoms.

Yes, you might find this article a little politically incorrect, but read on! Difficulty breathing and waking in the middle of the night can be a result of many different things - not just sleep apnea. Here are just two of them, with recommendations related to each one. Firstly, being overweight is a huge (excuse the pun) factor in sleep apnea. And yes, you might not want to be told that you are overweight, fat, chubby and large - but I know that some of you reading this are exactly that.

Trying to avoid those facts, and wanting to remain that way is not going to make your sleep apnea disappear. Making a bit of yourself disappear, now there's a different approach! If you think that losing weight is impossible, you're either kidding yourself, or hanging out with the wrong people - because it is absolutely possible. There are many people who can help you do this, many organizations, dieticians, exercise, etc.

But again, you don't have to 'over prescribe' your situation. Start walking every day for about 40 minutes. You don't have to run, you don't have to subscribe to a gym, and you don't have to punish yourself in any way - you just have to start moving your body more. If you aim to walk for 40 minutes every day, you will (hopefully) actually walk 40 minutes for 4 days or more a week (there is rain, an unexpected appointment, etc). What's more, it is a known fact that sleep apnea is associated with depression, and that exercise will help alleviate depression. In fact, exercise is thought by many experts to be the number one strategy around depression.

Another place I recommend for help losing weight is Weight Watchers (and no, I'm not being paid to recommend this). My personal experience with this system is that it helps people know how to manage exercise, portion size and subscribing to a good, balanced diet (which includes lots of fruit and vegetables). The trouble with 'brought in food' as a diet program is that you are left clueless as to how that system actually works. And another common problem is too much alcohol.

You need to empower yourself with the information and disciplines around a good healthy lifestyle. Losing weight will be the result of that. Having a body that is the correct weight will benefit you in many ways apart from sleeping better: you will have more energy, feel better, feel happier, improve your self-esteem, look better, change other people's opinion of you and improve all areas of your health. There are documented cases of people who no longer show sleep apnea symptoms and do not snore because they have lost a significant amount of weight.

Secondly, investigate if you have food allergies and/or food intolerance. Sleep apnea symptoms are very similar to the symptoms that manifest with certain food allergies and food intolerances. There are over 50 food additives and colorings that effect sleep, stuffy noses, difficulty breathing, restless sleep, waking in the middle of the night, light and broken sleep, snoring, etc.

A food allergy is a different thing to food intolerance. You need to know the difference. Food intolerance is a little harder to ascertain, as the symptoms can often show up much later, even days after a certain item (artificial additive/food coloring etc) has been eaten. You might have an intolerance to perfumes even, or naturally occurring substances (such as salicylates and amines) in normal healthy cooking and fruit and dried fruit.

To find out more about sleep apnea symptoms and food items visit the Food Intolerance Network's website. And finally, to cover myself here, if you do have sleep apnea symptoms you DO need to go and seek excellent professional advice because it does affect your health in significant and important ways. And you need to do it as a matter of urgency.

Elizabeth Shannon has been researching sleep and sleep disorders and sleep apnea symptoms for over 10 years. She interviews experts and reviews successful case studies to identify and report on natural solutions for insomnia. Totally without the use of drugs.

At Sleepless No More, http://www.sleeplessnomore.com/, find information and natural solutions on topics from grief to tinnitus.

Original article