How to Get to Sleep

Many people suffer from some form of insomnia to a greater or lesser degree and the art of getting a good night's sleep will be a topic we have all considered.

There are many factors that may affect our sleep patterns from physical or mental symptoms to our surroundings and atmosphere. The first action to take if physical or mental disorders are affecting sleep patterns is to see a Doctor.

Other solutions that may help include:
Setting the mood - Take a warm soothing bath or have a massage. Listen to calming music or sounds.Drink relaxing beverages - A glass of warm milk or herbal tea shortlty before bed has been found to help.Avoid stimulants - Common problems are caused by Caffeine, Tobacco and Alcohol.Keep to a routine - have a regular time for going to bed, avoid daytime naps, don't sleep in, get up earlier in the day, if you can't sleep - get up.Excercise - Try to do some form of physical excerise during the day

The one thing most people agree on is the need for a good quality bed to sleep on. So what do you need to look for when buying a new bed?

The Base Unit / Bed Frame

The base of the bed is the first thing to consider as this is what will provide the support for the mattress. A new base purchased with a new mattress is recommended because together they could last 10 years, putting a new mattress on an old base might not provide the proper support to the mattress if the base is worn or damaged.

Bases are available in a wide variety of designs of bed frames - metal, wooden, leather, or divan bases with storage options.

The Mattress

The mattress is possibly the most important part of the bed. If the mattress is a spring coil type then the more coils it has, the more support it will provide to the body. Usually the more coils the mattress has, the firmer it is.

The coils will also have a gauge rating. Heavy gauge coils are thicker and offer more support than the lighter thinner gauge coils. Beware mattresses with a low coil count and heavy gauge springs as it maybe firm initially, but can soon become lumpy due to the lack of coils.

Memory foam mattresses can provide more comfort by moulding to your body shape. Usually made from a Visco-Elastic foam that is responsive to body weight and heat it will mold to your body's shape and position. A heavier foam is recommended as it will last longer.

Finally, there is also Latex Foam that offers a hypo-allergenic, dust-mite resistant mattress that is breathable. This means it removes body moisture keeping you warmer in the winter and cooler in the summer. A latex foam rubber mattress usually lasts a lot longer than other types of mattress and can although initially expensive, can quite often be the best value for money in the long term due to it's life expectancy.

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Sleep Apnea Treatment Available to the Affected People

Sleep apnea is not a disease but a disorder that is characterised by difficulties in breathing. This results in lack of sleep for the victim. There are different types of sleep apnea treatments available to the affected individuals. These treatment options range from home remedies or behavior changes to nonsurgical and surgical options. However, each treatment option is administered to the affected person depending on the severity of his or her problem.

Home remedies/behavior changes:
These include things you can do yourself in order to ease the impact of sleep apnea on your body. Again, this form of treatment is applicable in the instances where the disorder is not severe, meaning the disorder is mild or moderate.

Home remedies/behavior changes that can be used involve lifestyle changes which include:

Loss of weight:
Various researches show that loss of excess weight can completely correct mild to moderate disorder among obese people. In fact, even a slight weight loss can help in opening the throat of the affected person thus improving symptoms.

Quitting smoking:
Smoking is known to cause sleep apnea by increasing inflammation and fluids retention in the throat plus the upper airway. Thus, quitting smoking can go a long way in easing the effects of the disorder. Other home remedies and behavioural changes that can act as sleep apnea treatments include avoiding alcohol, sedatives and sleeping pills especially before bedtime since they make the throat muscles relax and thus interfering with the breathing mechanisms. Additionally, you should avoid heavy meals and caffeine within one hour of going to sleep.

Nonsurgical options available for sleep apnea treatment include:

Continuous positive airway pressure:
This type of nonsurgical option is administered to patients who have moderate sleep apnea. However, most people find this method rather cumbersome and uncomfortable since it involves a machine that generates air pressure through a mask that is placed over the patient's nose while the patient is asleep. The generated air pressure is put slightly above the surrounding air, thus it helps in keeping the patient's upper airways passages open in order to prevent apnea and snoring. It is important to contact your doctor if you use this treatment and still continue to snore.

Adjustable airway pressure devices:
If the above option is not working, this type of treatment is applied to the patient. The pressure device routinely adjusts the pressure when the patient is asleep.

Oral appliance:
This is another nonsurgical treatment option available. The oral appliance is placed in the patient's throat to keep it open. The oral appliances are easy to use and they are used to open the patient's throat by bringing their jaw forward, thus relieving mild obstructive sleep apnea and snoring. Supplemental oxygen is another nonsurgical treatment option available to victims. The supplemental oxygen is used in instance where a patient has central sleep apnea. It is important to know that there are different forms of oxygen available as well as various devices that are used to administer oxygen in the patient's lungs.

Surgery:
This treatment option is considered to be the last option for treating the disorder when all other options have failed. The main aim of surgery is to remove excessive tissues from the patient's throat or noise that may be vibrating thus causing the patient to snore. Also, surgery removes the tissues that may be blocking the upper air passages thus causing the condition.

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Health Benefits of Sleep For a More Productive Life

Over the last couple days I've been sick and figured I ought to write about the health benefits of sleep. You see, I've been running full speed and haven't taken much time to just sit back and relax. I believe this has caught up to me and is the body's way of telling me I need to be getting additional rest. As a result I have also slept for 12 of the last 24 hours.

So really, what are the healthy benefits of sleep? Well for starters if you're getting enough sleep then your body would not react in ways that make you feel very uncomfortable. It will help lower stress levels while at the same time allowing your body to recharge from the previous day. What is enough sleep? For the majority of the population that would 7-8 hours a night. There are the rare individuals who can operate on less than that, but which is the minority.

Another of the health benefits of sleep is that your attention span is much clearer and sharper. When you get the sleep you want you are going to be able to think more clearly which allows you to be more productive. Trying to manage with little sleep will mean the quality of your work would suffer because you are in more of a fog and can't think clearly.

It is additionally believed that sleep aids you get to a healthy weight level and to maintain that wait. Dr. Rapoport of the NYU sleep disorders program states that: "Sleep and metabolism are controlled by the same sectors of the brain. When you are sleepy, certain hormones go up in your blood and those same hormones drive appetite." which just proves why so many individuals have the late night munchies. Your system is really telling you that you ought to be sleeping however in reality you begin eating instead.

Whether or not you think that you need additional sleep you can now you can see the health benefits of sleep. You ought to be encouraged to strive to get the rest you need in order to live a healthier lifestyle that will allow you be more concentrated on not only your health and fitness goals, but additionally whatever individual goals in life and business.

Sleep is the number one health benefit you could receive. Without it anything else you try to achieve is going to be worthless. Be sure to get your sleep and with enough then you can clearly focus on other areas of your life without the need for rest becoming an issue.

When getting enough sleep, you could concentrate more on other areas of your life. These top health tips will assist you remain engaged. A good exercise routine such as the Turbulence Training Program will also assist you get better rest.

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Which Pillow Is The Right Pillow For Me?

One of the key ingredients to getting a great nights' sleep is using a pillow that supports not only your head and neck, but your sleep habits and body style as well. Deciding which pillow is the right pillow for you can be as confusing as programming your VCR (remember those?) or setting up a new PC.

If you choose the wrong pillow, you will have to endure night after night of discomfort, frustration and sleeplessness. However, getting the right pillow can put you well on your way to lower stress, higher energy and great health thanks to night after night of beneficial sleep.

So, with literally hundreds of different pillows available on the market today, how do you make certain that you get this critical decision correct? And, is buying an expensive pillow worth it?

Know what kind of sleeper you are: Are you a back sleeper, a side sleeper or a stomach sleeper? Do you prefer firm or gentle support? A thick pillow, or a flat pillow? Before you make any changes in your sleep environment, especially rushing off to buy a new pillow, it is a good idea to first take inventory of where you are at right now. Even if your sleep habits are terrible, you need to know what, if anything, is working for you right now.

Avoid radical changes: The first step in picking the pillow that is right for you is to consider what kind of pillow you are using right now. If you are using a pillow that is flat and uniform throughout, you will have to ease yourself into a contoured or ergonomically shaped pillow. Going from a soft, squishy pillow to a firm foam or fiber pillow may be rough on you while you get accustomed to it.

Decide which type of support you need: If you are looking for your pillow to help relieve pain or discomfort, you will need an accommodating pillow which conforms to your body. Corrective and maintenance pillows help treat the cause of your problem by supporting the natural curve of your neck as you receive corrective care from a chiropractor, physical therapy or osteopath. While a few exceptions exist that serve the needs of all three categories (Accommodate, Correction and Maintenance), the majority of pillows will fall in only one or possibly two of these categories.

Identify the style of pillow which will serve you best: Once you have determined which type of support you need, you can narrow down the style of pillow that will serve you best. Memory foam, water pillows and air pillows are a perfect fit for those looking for an accommodating pillow which will conform to your body to help ease pain and discomfort. Most fiber pillows and foam pillows serve the needs of those who seek Correction or Maintenance support from their pillow.

If you need support for your shoulders, arms, hips and/or legs in addition to head and neck support, you will want to direct your search towards body pillows in addition to or in place of a head and neck pillow.

Get the size that is right for you: You can find the right type of pillow but still not enjoy a great quality of sleep, especially if your pillow isn't sized right for you. Some pillows come in a variety of sizes, while others come in only one or two but are designed so that they you can use different portions of the pillow to find the size that fits you well. Pillows which are adjustable, such as air pillows and water pillows, fit a variety of sizes and body builds.

Match your pillow to your sleep habits: If you are a side sleeper, you will want your pillow to give you enough support to keep your head and neck perpendicular to your shoulders, but not so much support that your head is pushed away from the bed into an unnatural position. Back sleepers will prefer pillows with thinner support behind the head and slightly thicker support behind the neck. Some pillows are designed only for one style sleeper or the other, while several will provide excellent support in either sleeping position.

Don't take their word for it: While a personal referral is a great way to find a hair stylist or a mechanic, it doesn't typically apply to the realm of pillow selection. If someone tells you that they love a particular pillow and that they get great results sleeping on it, don't blindly follow and expect to get the same results. Identify if your sleep habits are similar and if your needs are the same. Better yet, try theirs out first to see if it feels comfortable and supportive.

Price isn't everything: A majority of problems with pillows starts in the area of price. Don't think that just because a pillow costs a lot of money that it will give you a great nights' sleep. On the flip side, while getting a bargain is always nice, you don't want to skimp on your pillow nor your bed. Most of us spend about a third of our lives in bed, so it is best to give our bodies the greatest support that we can afford.

Look at the warranty: After going through the painstaking process of finding the right pillow for you, the last thing you want is for your new-found love to only last a few weeks or months. Look for manufacturers that warranty their pillows and stand behind their product. You should be able to get at least two years out of a good pillow, depending on how well you take care of it. The manufacturer should be willing to stand behind their pillow for at least a year if it is a quality product.

You can (and should) take it with you: Once you have found the pillow which consistently helps you get quality sleep, take it with you no matter where you go. If your pillow is too big and bulky to travel with you, then be sure to get a travel sized version of your pillow that you can keep with you. Away from home is not where you want to experience health problems from poor sleep.

Keep in mind that your pillow might not be the only factor keeping you from dreamland. If you are experiencing health problems that keep you from sleeping well, don't wait to get them taken care of. There are few things that are more important than sleep which will help your body return to and stay healthy.

Carlos Velez is the President of WisdomAndHealth.com, a leading provider of information and products for health, nutrition, fitness, and wellness. The company offers an array of products for the prevention and treatment of conditions such as pain and inflammation, sleep deficiency, and many others. Our products are well researched by our team to make sure that what we sell is high quality, safe, and effective.

Visit us at http://www.wisdomandhealth.com/ for all of your health and wellness needs.

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