Sleep Your Way To Better Health

There is much evidence to support the fact that the amount of time you sleep could be the most
important predictor of how long you will live!

As a person who has been deep into nutrition for many years, the above statement was pretty
shocking to me. My own knowledge and sharing of nutrition do’s and don’t’s with others has
focused primarily on eating your fruits and veggies, taking some good nutritional supplements,
getting adequate exercise, and not being subjected to too much stress. But the right amount of
sleep as a predictor of longevity??? Well, here’s some things I have learned, much of this
acquired from a book, SUPER FOODS HEALTHSTYLE, written by Steven G. Pratt, M.D., and
Kathy Matthews.

A poll taken in the year 2000 by the National Sleep Foundation found that sleep debt is a
problem for more than half of America’s workforce. Their data suggests that in the last century
we’ve reduced the average amount of time we sleep by 20 percent.

Of course, I suppose that most of us recognize that if we don’t get adequate sleep for a night or
two, we may not function as well the next day. If we work a job where accuracy is super
important, or if we are driving a long distance, we sure don’t want to be sleepy. And we may
even realize that adequate sleep affects our immune system. With a lack of sleep, we may be
more likely to get sick. But tying the optimum amount of sleep into various diseases and even
our longevity...well, maybe that’s another food for thought!

In reality, sleep deprivation is taking a serious toll on our overall health! A sleep debt of merely
3 or 4 hours in a week may have a direct bearing on the following:

• Obesity
• Coronary heart disease
• Hypertension
• Diabetes
• Immune function
• Cognitive performance
• Longevity

You do not have to lose huge amounts of sleep before it takes a toll. One study found that
sleeping less than 4 hours per night was associated with a 2.8 times higher rate of mortality for
men and a 1.5 times higher rate for women. “The author of this study also found that length of
sleep time was a better predictor of mortality than smoking, cardiac disease, or hypertension.”
Another study found that people who slept six hours or less a night had a 70 per cent higher
mortality rate over a nine-year period than those who slept seven to eight hours a night!

How much sleep do we need?

• A six to twelve year old will need between 10 and a half and 11 and a half hours
of sleep a night.

• A teen-ager will require a little less sleep, probably around 9 or 10 hours a night.

• An adult should be getting 7 to 8 hours sleep each night.

In addition, it is better for you to sleep at night than during the daytime. In fact, sleeping between
the hours of 10 P.M. and 6 A.M. is considered to be optimal. This allows for your body to
restore its needed melatonin levels in a natural way.

Melatonin is a natural hormone made by your body’s pineal gland. During the day the pineal is
inactive, but when darkness comes, the pineal is “turned on” and begins to actively produce
melatonin. This writer believes that allowing your body to produce melatonin in a natural way,
by sleeping at night, is much wiser for most people, than purchasing melatonin as a supplement.

So, close your eyes at night to avoid diabetes, to lose weight, to strengthen your immune system,
to feel better, and to live longer!

Sleep Studies: Helping Out Determine Sleep Problems

All night long, you have been tossing and turning on your bed, but still you can't fall asleep. No need to fret about your night time struggles. You are not alone in your battle with insomnia. Sleep problems affects millions of Americans and the numbers seem to rise with each new year. While some people suffer from mild sleeping problems, such as having occasional nightmares, others have extremely severe sleep disorders that can negatively affect their health, if left untreated. This astonishing number means that a huge number of people aren't getting the treatment they need, putting them in danger of permanently damaging their health.

Sleep disorders involve any difficulties related to sleeping, including difficulty falling or staying asleep, falling asleep at inappropriate times, excessive total sleep time, or abnormal behaviors associated with sleep. There are more than 100 different disorders of sleeping and waking that have been identified. They can be grouped in four main categories such as:

Problems with falling and staying asleep

Problems with staying awake

Problems with adhering to a regular sleep schedule

Sleep-disruptive behaviors

But there are certain types of diagnostic sleep studies that are given by physicians to determine the causes of sleep problems. Sleep studies are tests that watch what happens to the body during sleep. The most common sleep studies or diagnostic procedures include the Polysomnogram, Multiple Sleep Latency Test (MSLT) and Multiple Wake Test (MWT).

Doctors may request a patient take polysomnograms to determine what is going on during sleep during the course of the night. The tests are done in a sleep laboratory. Patients are advised to avoid naps, caffeine, and alcohol on the day of their polysomnogram. This test records several body functions during sleep. Once in the sleeping room, monitoring devices are applied to the body of the patient or volunteer as a means to collect information. Sensors monitor the brain waves (EEG activity), heart rate (EKG), eye movements, leg muscle activity, and chest and stomach movement. Air flow from nose and mouth are also recorded. A sensor that clips onto a finger monitors the amount of oxygen in the blood.

If the doctor has specific questions, other monitors might be applied. Information is gathered from all leads and fed into a computer and outputted as a series of wavefront tracings which enable the technician to visualize the various waveforms, assign a score for the test, and assist in the diagnostic process. Usually, a polysomnogram ends around six o'clock in the morning and the patients can return to their usual daytime routine.

An MSLT test is a series of recordings to monitor a person's sleep patterns. This test measures how long it takes for a person to fall asleep during naps taken over the course of a day. Electrodes are placed on the face and head to record eye movement, muscle tone, and brain waves. The tests usually held from 8 in the morning until 4 in the afternoon. A technologist will glue “recording electrodes” on the patient's scalp and face and a special jelly is applied to each electrode. The patient is taken into a “sleeping” room with lights turned off and the patient is asked to sleep for 15 to 30 minutes. Recordings are taken while the patient is asleep, even if the patient cannot sleep during the test, the information taken will still be useful.

The Multiple Wake Test is also called maintenance of wakefulness test, and is intended to measure the ability to stay awake during a designated wakeful time. This test is given during the daytime. MWT usually follows an all-night sleep study. It consists of a series of 40-minute trials, during which the patient tries ti stay awake. The test is given every two hours throughout the day, with each trial lasting about 40 minutes, During each trial, sensors and electrodes record data on body functions such as heartbeat, breathing, etc. Sleeping problems are very common among us but there are different resources one can get answers for all their sleeping woes, and the tossing and turning can be just a thing of the past.

Pampering Natural Sleeping Aids For Your Body

Sleeping is one of the body's most essential needs, hence, much fuss is raised when it comes to the subject of lost sleep. Today's fast and hectic lifestyle contributes to the increasing incidence of lost sleep among most people. Increasing work demands together social pressures are enough reasons for a person to lose sleep.

Most often than not, people who experience bouts of lost sleep try all sorts of medicines and treatments that promise sufficient shut-eye. However, most people do not realize that what they need is to slow down, take a break, and just pamper themselves to recover lost sleep. The following are some natural sleeping aids that can help one get some well-deserved shut-eye sans the drugs:

- Soothing music

Listening to soothing music before going to bed can calm the senses and provide a sense of peace and well-being. Since being calm and relaxed is important for quality sleep, soothing music prepares the body and mind for sleep. Aside from these benefits, soothing music can also block obtrusive background noises that can disturb sleep.

- Quality bed linens

People often settle for what is practical when shopping for bed linens and sheets. Most think that spending for 500-thread count sheets is impractical when in fact, spending a bit more can help them save a lot. Lost sleep can trigger sub-par work performance, decreased productivity, and deteriorating health. These can cost more than some great sheets. Sheets with 500-thread count are more comfortable and relaxing than regular sheets and can help induce stress-free sleep.

- Great feather pillows

Pillows are essential for having a good night's sleep. They provide additional comfort as well as neck and head support during sleep. Regular feather pillows are great for sleeping but they can get flat over the years. Ideally, feather pillows must be replaced or, at least, refilled every one or two years to enjoy maximum comfort and support.

- Memory foam pillows and mattresses

Some people experience allergic reactions to down and feathers. In this case, using pillows made of memory foam are more beneficial for restful sleep. Memory foam is called as such since it follows the contours of your head and body which enables it to provide sufficient support for a comfortable sleep.

- Warm bubble baths

Soaking in a warm bath can induce sleepiness and promote restful sleep. The warmth of the water and its gentle movement calm the nerves and relieve stress. In addition, the gradual lessening of body temperature after a soak can help a person fall asleep easily.

- Aromatherapy

It is common knowledge that certain scents are capable of relaxing the body and promoting peaceful sleep. Lavender and chamomile oils are two popular items that are often used in aromatherapy for sleeplessness. Lighting chamomile-scented candles, slathering on lotions scented with lavender, or putting aromatic pouches inside pillows can help a lot in inducing sleep.

- Sleep-friendly diet

Foods rich in tryptophan – an essential amino acid with sedative properties – can help promote better sleep. Turkey is one of the known sources of tryptophan so having a light turkey dinner before bedtime can help prime the body for sleeping. In addition, milk and herbal teas are also great in inducing sleep.

Infant Sleep Aids to Benefit Mom and Her Baby Naturally

Lack of sleep are some of the most common problems parents face with their kids. Getting and keeping a child asleep at night is a major concern. Not only is the little one uncomfortable, but so are their mothers. Anyone who has ever had a young child or baby in the house is well aware of the misery that follows a sleepless night. Infants under a month old and some older babies often appreciate being swaddled. They should be snugly wrapped in a blanket for warmth and security. It can help calm a baby down and may keep her from being awakened by her own “startle reflex” at night. Establishing a predictable bedtime routine is one of the best ways to ensure that everyone in the house will get a good night's rest. With very young infants, the process will take time and they still need middle of the night feedings. It is very helpful that young babies establish a feeding schedule in the night. Once the nighttime feedings become a thing of the past, a great baby sleep aid is to warm a bottle or breastfeed right before the baby is laid down. Being fed and comforted with the warmth of a mother, a baby usually will help them settle in for the night. Children at such a young age need their sleep in order to grow healthy and have the energy their little bodies need.

Warm milk is naturally the most famous of the home remedies designed to help an infant go to sleep. The babies will benefit from a comforting drink. Giving them a warm bath is also recommendable. This will also help the baby sleep and get healthy rest.

Some children may have chronic sleep difficulties. Other children are actually going through their days deprived of sleep. But of course, an infant does not need to be given formulas and other potentially harmful preparations just to induce sleep. Little ones' bodies are definitely not ready to tolerate over the counter infant sleep aids and they shouldn't have to. Many medicines for children contain additives, artificial color and preservatives. Some are addictive and others may cause side effects which end up being worse than the condition that they are supposed to treat. The best alternative, barring that the bedtime routine didn't work, is to use a natural infant sleep aids. Carefully check the label of any product and make sure that it doesn't contain anything that could be potentially harmful. Infant sleep aids should be safe and gentle.
Most infants go through one or more periods when they have great deal of difficulty sleeping. Often the sleeplessness is linked to sickness or rapid physical or emotional development. These days, infants sleep aids can be used to help them fall asleep or sleep longer. But drugs do not help children deal with the underlying reason for the difficulties sleeping. It is usually best to try to determine the reason for the sleeping problems and work with the infant to improve his or her sleep in natural ways.
Of course, we don't want to give harsh chemicals to a child simply to encourage sleep. However, looking for a natural infant sleeping aids and some well-timed schedules may help both the mother and the infant get the rest they need.

A Sleep Aid to Dream About

Just when one thinks that there is just one too many sleep aids available in the market, think again. A new sleep aid that can promote dreaming has been formulated by drug researchers and pharmacologists. The said is also said to be effective in improving one's memory. This medication specifically targets the orexin system, which is also associated with the urges connected with feeding and addiction. Orexin is a type of hormone that was discovered in 1998 and is known to control or induce a number of physiological reactions and conditions such as narcolepsy, a sleeping disorder where people can fall asleep several times a day and experience paralyzing musculo-skeletal contractions.

A Swiss drug company named Actelion has also unveiled a new candidate drug known as orexin-RA-1 that can block the orexin system. Laboratory rats slept soundly and performed better in maze tests the following day than rats given with only conventional sleep aids, suggesting that the drug improves memory capacity. Measurements of muscle tone and brain activity revealed an increase in the dream phase of sleep. According to Actelion CEO Jean Paul Clozel, the dream phase is when memory is hardwired in the brain. According to Clozel, older medications reduce REM sleep. Lack of REM sleep makes people still feel tired even after they just woke up.

Shahrad Taheri, a doctor from the University of Bristol, said that orexin has great potential for promoting sleep and regulating appetite. Taheri said that orexin can be used to reduce cravings for food.

The new sleep aid drug is now undergoing stage trials. Clozel says that the drug could be available in the market by 2012. He admitted that there are plans to extend its application beyond insomnia. Unlike older generations of sleep medications, orexin-RA-1 showed no signs of being addictive or of losing its effects over time. However, this type of medication should have a thorough inspection for possible unwanted side effects. Existing sleep aids being sold in the market are known to have a number of side effects. Tests should be done in order to fully analze a new drug's effects in the brain, and how it can provide other beneficial effects without harming other human internal systems.

Aside from using medications, people with insomnia should continue receiving non-medical help to overcome sleeplessness. Among the most common advice given to insomniacs by doctors and behavioral therapists include:

Cutting down on caffeinated drinks especially during hours that are too near sleeping time
Avoiding stimulating activities such as games, exercise, and watching action movies when on is about to sleep
Keeping the bedroom as a private place for sleeping. An insomniac should not do work inside the sleeping quarters.
The room must be kept dark, free from noise, and comfortable enough to induce relaxation and drowsiness.

In very severe cases of sleep deprivation, the help of medical and psychiatric professionals should be sought. Insomniacs, however, must make sure to consul these professionals first before using any sleep aid. Using sleep aids without proper consultation could lead to substance abuse and, worse, to accidental death. Sleep aid overdose is a very serious risk faced by insomniacs who use medications without the proper prescription.

Soon, however, new drugs such as orexin may help people with severe sleep deprivation gain back the ability to sleep, rest, and dream about better days and nights ahead.

Sleep is the Best Therapy

There is a good question everybody asks: how many hours of sleep are required to feel well? The answers may alter. According to the statistics people require from seven to nine hours to be in shape. However there are people that state that they feel exhausted and worn out even after a nine-hour sleep. On the contrary we have individuals who may be quite content with a three-hour sleep. These variations are explained as difference in the genetic codes. To prove that the older the nation gets the less it sleeps, scientists held a simple test. They compared the average length of sleep in the nineteenth century with the length in twentieth. The result showed that the duration of sleep has been 20% reduced. Modern society now sleeps half an hour less than it used to do two hundred years ago. Technical innovations that are destined to make our lives easier make us stressed out and take time from us. There is no living human that does not like sleeping. Sleep is extremely good for the immune system and for the state of the body in general. There was a good rule in my family when I was a little kid. When someone was sound asleep, nobody had a right to wake him/her up, unless there was a fair reason to do so.

Seems quite possible to plan rest and work, but daily problems surround us every minute. Parents and children wake up early to get to the kindergarten, to school to work and million other places. There are some professions that require their holders to be at work late at night and those poor people go there every day. Students usually sit up late with their current tasks assignments and prepare for future tests. For some people life starts after dark when clubs, pubs, casinos, cafes attract people that enjoy such an atmosphere. Sometimes they start their new day after having only a two-hour sleep or even having no sleep at all. Such mornings do not bring anything pleasant but headaches, exhaustion and aggression. This rhythm of life does more harm than brings pleasure. Lack of sleep also causes obesity, says Canadian scientist. If the body demands rest, let the brain rest also. Sound sleep is a gift. Nightmares are even worse than being awake. If a person remembers dreams after the night, this means that your brain was not resting and what you have as a result is constant headache and broken nerves. Live a healthy life and take care of yourself and others around you and youThere is a good question everybody asks: how many hours of sleep are required to feel well? The answers may alter. According to the statistics people require from seven to nine hours to be in shape. However there are people that state that they feel exhausted and worn out even after a nine-hour sleep. On the contrary we have individuals who may be quite content with a three-hour sleep. These variations are explained as difference in the genetic codes. To prove that the older the nation gets the less it sleeps, scientists held a simple test. They compared the average length of sleep in the nineteenth century with the length in twentieth. The result showed that the duration of sleep has been 20% reduced. Modern society now sleeps half an hour less than it used to do two hundred years ago. Technical innovations that are destined to make our lives easier make us stressed out and take time from us. There is no living human that does not like sleeping. Sleep is extremely good for the immune system and for the state of the body in general. There was a good rule in my family when I was a little kid. When someone was sound asleep, nobody had a right to wake him/her up, unless there was a fair reason to do so.

Seems quite possible to plan rest and work, but daily problems surround us every minute. Parents and children wake up early to get to the kindergarten, to school to work and million other places. There are some professions that require their holders to be at work late at night and those poor people go there every day. Students usually sit up late with their current tasks assignments and prepare for future tests. For some people life starts after dark when clubs, pubs, casinos, cafes attract people that enjoy such an atmosphere. Sometimes they start their new day after having only a two-hour sleep or even having no sleep at all. Such mornings do not bring anything pleasant but headaches, exhaustion and aggression. This rhythm of life does more harm than brings pleasure. Lack of sleep also causes obesity, says Canadian scientist. If the body demands rest, let the brain rest also. Sound sleep is a gift. Nightmares are even worse than being awake. If a person remembers dreams after the night, this means that your brain was not resting and what you have as a result is constant headache and broken nerves. Live a healthy life and take care of yourself and others around you and your life will start to seem easier.r life will start to seem easier.

Sleep Disorders - Sleep Apnea

All over the world in millions of homes, each night people are having a lousy nights sleep caused by our infamous dreaded enemy. Every night we all look forward to a peaceful night’s sleep and every night like clockwork we get a call from that dreaded enemy in the form of our partner or spouse. You no sooner start to fall asleep than your partner or spouse starts to snore. This results in sleep deprivation. Snoring can be more far-reaching than the cause of frustration and sleep disturbance. Snoring could possibly be a symptom of a more serious sleep disorder known as Sleep Apnea.

If you stop breathing for 10 or more seconds at a time and more than ten times an hour during sleep, and if you snore, you may have what has been widely diagnosed as Sleep Apnea. Many people, who are overweight fight an endless battle with restless sleep at night and find themselves nodding off during the day. If you stop breathing during sleep, your brain receives a signal telling you to wake up. The more times you wake from a deep sleep, the more restless you become. In the morning you awaken only to find that you feel like you never slept at all. If you suspect that you have Sleep Apnea, consult your health care provider who will send you to a specialist who can make the diagnosis.

Sleep Apnea is a rather serious problem as it blocks the throat and causes the sleeper to stop breathing for several seconds. As a result you awaken several times a night trying to catch your breath. Such breaks in your sleep pattern can result in significant health issues. Over time snoring could lead to other problems such as diabetes, high blood pressure, heart problems, and stroke and in some severe cases even death. Other symptoms of the sleep disorder Sleep Apnea include choking/gasping while sleeping, morning headaches, and tiredness during the day, personality changes, memory impairment, poor concentration, poor judgment, mood swings, recent weight gain, polyurea, and impotence. The signs to look out for are obesity, senility, stress (including anxiety and depression), hypertension, cardiac arrhythmia, ischemic heart disease, hypothyroidism, and acromegaly, dislocated temporomandibular joint and neuromuscular disease. Tonsillar Hypertrophy is the most common cause of Sleep Apnea in children.

The idea behind treatment of Sleep Apnea is to keep the airway open and prevent stoppages in breathing during sleep. Various methods used to alleviate Sleep Apnea include:

Behavioral Therapy, which should include avoiding alcohol and CNS depressants close to bedtime, weight reduction and sleep posture modification.

Continuous Positive Airway Pressure (CPAP), which is an effective noninvasive medical treatment to eliminate snoring and prevent Sleep Apnea. The machine gently blows pressurized air through the nasal passage at a pressure high enough to prevent collapsing of the throat during sleep.

Oral appliances may be used to reposition the lower jaw and tongue, thus opening the throat to allow air to flow freely, while helping treat Sleep Apnea. There are various devices used to prevent the tongue from falling back over the airway.

Surgery such as Uvulopalatopharyngoplasty (UPPP)
UPPP is the most common type of surgery used to treat Sleep Apnea. It removes all the redundant tissue from the pharynx.

Laser-assisted Uvulopalatoplasty (LAUP) is a procedure which is performed by a specialist in his/her office. It involves the use of a laser to remove a part of the soft palate, shorten the Uvula (the soft tissue that hangs from the roof of your mouth at the entrance to your throat) and remove excess tissue from the Pharynx.

Tracheostomy, in which a small hole is made in the Trachea or windpipe below the point of obstruction and a small tube is inserted. This tube is only opened during sleeping hours, so that air is able to flow freely and directly into the lungs, by bypassing the blockage that occurs in the throat during sleep.

Another relatively new procedure in the treatment of the sleep disorder Sleep Apnea is radiofrequency ablation (RFA), which makes use of radiofrequency energy to remove tissue from the Uvula, soft palate and tongue thereby helping treat Sleep Apnea. The removal of enlarged Tonsils or Adenoids is the most viable option in the treatment of Sleep Apnea in children and adolescents.

A Sleepless Nation 70 Million Strong

A new report by the National Academies' Institute of Medicine shows that between 50 and 70 million Americans struggle with chronic sleep problems, and according to the United States Surgeon General, sleep deprivation and disorders cost the nation $15 billion in health care expenses and $50 billion in lost productivity each year.

A lack of sleep can take a toll both psychologically and physically, from daytime sleepiness to weakened immune systems. Long-term sleep deprivation leads to problems that can include memory lapses, depression, irritability and impaired work performance.

To win the battle over sleepless nights, many Americans are turning to medication. In 2005, 42 million prescriptions for sleeping pills were filled. An analysis by Medco Health Solutions, Inc. found that the number of adults ages 20 to 44 using sleeping medications rose 128 percent between 2000 and 2005, and was up 114 percent among 10 to 19-year-olds in that same time period.

Insomnia is the most common sleep disorder, affecting between 30 and 40 percent of adults within a given year. Other sleep disorders include sleep apnea-a temporary suspension of breathing that occurs throughout the night-and restless leg syndrome, which is characterized by intense discomfort, mostly felt in the legs when at rest. One of the first steps to relieving sleep problems is to talk to your doctor or pharmacist about it.

Here are some tips for insomniacs:

• Keep to a regular sleep schedule: Go to sleep and wake up at about the same time each day, even on weekends.

• Exercise regularly: Exercise done early in the day can reduce stress and help put you to sleep at night.

• Watch what you eat and drink: Avoid alcohol, caffeine and meals close to bedtime, but a cup of warm milk can help make you sleepy.

• Unplug: This is particularly important for teens with sleep problems-make sure the bedroom is free of computers, video games, TVs and phones.

Sleep troubles can be a symptom of a physical or psychological condition that requires treatment, so it's important to see your doctor if your sleep problem persists. Depending on the diagnosis, your physician may recommend a behavioral therapy and possibly drug treatments for serious sleep disorders. Medications include both over-the-counter and prescription drugs called hypnotics. Drug therapy is usually only recommended for short-term use. A combination of medication and behavioral interventions is often more effective than either approach alone for those with chronic insomnia.

As many as one in four Americans report trouble sleeping.

Sleep Apnea And Snoring

Of all the snoring related physical ailments, arguably the most severe and ironically least understood is a condition called Sleep Apnea. These two words should be emblazoned in the minds of every snorer, and anyone who lives with or cares about the safety and well being of a snorer.

The word apnea in the term sleep apnea derives from the Greek term for absence of breathing. That, in a nutshell, gives a sense of how dangerous sleep apnea can be; it literally refers to a condition where breathing stops during sleep.

There are two types of sleep apnea:

1) Obstructive Sleep Apnea (OSA) - This most common form of apnea occurs when throat muscles relax.

2) Central Sleep Apnea - This form of apnea occurs when the brain fails to send proper signals to the muscles that control breathing.

Sleep apnea and snoring are directly linked because during snoring the airway of the trachea is constantly subjected to repetitive collapse and obstruction; in fact, it is that collapse and obstruction that leads to the vibration that, ultimately, manifests itself as audible snoring. Obstructive Sleep Apnea thus occurs when, due to that continuous collapse of the airway, breathing actually stops.

Although Obstructive Sleep Apnea occurs two to three times as often in older male adults, it can affect young or old, male or female. Even children can have sleep apnea, a problem more common than once thought.

Certain factors can put you more at risk of getting sleep apnea:

Obesity & excess weight (leading to an enlarged neck and excess soft tissue in the trachea)

Enlarged adenoids and/or tonsils (airway can become blocked when tonsils or adenoids are too large)

Sex and age (older men are more likely to suffer from sleep apnea than women are)

Drinking alcohol (sedates the throat muscles and causes them to collapse)

Cigarette smoking (which inflames the upper airway)

While death is obviously possible due to Obstructive Sleep Apnea (and subsequent lack of breathing), there are many very serious effects that, while not fatal, are most certainly severe.

Even when it is not fatal, Sleep apnea deprives the body of essential oxygen; and hence, overall blood oxygen levels are reduced and concurrently, carbon dioxide levels rise. This can lead to toxic buildup that can cause heart disease, stroke, and brain damage.

Sleep Deprived? There Is Life Beyond Sleeping Pills!

Every progress made by mankind in terms of technology and development is hailed as another step towards making life on earth comfortable. However, the irony is all these advances have only served to take away sleep from a huge proportion of the earth’s population.

An increasing number of men and women are spending the time between getting up from bed and crashing back into it in a whir. And those intervals between getting up and going to sleep are growing longer and longer. Everywhere there is a mad rush to avoid being left out. From reaching your office, dropping kids at school, shopping at the local grocery store, every simple task leaves us stressed out and tired.

A recent study shows that most adults compromise on their sleep time. This may be due to hectic work schedules or simply because sleep eludes them. A poll held recently showed that only 50 per cent of Americans were getting the sleep they needed.

Many people take the easy way out -- pop a sleeping pill. Sleeping pills are okay if you are unwell and your doctor has advised them. Taking them is also okay if they help you through a traumatic period in your life, like the loss of a loved one. But if your sleep is totally depended on sleeping pills and sleeping disorders are constantly troubling you, alarm bells should start ringing.

It is indisputable that the modern way of life leads to sleep loss. Never-ending deadlines, the stresses of a competitive life, long-distance travel and jet lag, almost everything that we are forced to do by circumstances in the modern life lead to sleep loss and sleep disorders.

Add to that the environmental factors – the rising noise levels, the rising toxicity, the rising background radiation... We don’t give our bodies any reason not to be stressed!

The fact is a healthy body with no stress will have no problem relaxing and falling asleep. Since we cannot avoid the sleep-depriving factors around us, all we can do is learn to combat them.

That is where a group of wonder sugars that have only recently come to scientists’ attention can help. These wonder sugars, called glyconutrients, are a group of plant sugars. Glyconutrients are essential for the cell-to-cell communication. And they play an important role in modulating our response to stress.

Glyconutrients attach themselves to the proteins and the lipids on the cell walls in a process is called glycosylation. This process is seen to be drastically altered under different types of stress, such as illness, accidents, and other mental trauma. In times of stress the level of glycoforms increased significantly to help in the restoration of normal cell function and help manage stress. The correlation between glyconutrients and stress is very clear here.

The problem is stress also makes the complex process for synthesizing glyconutrients in the human body to go awry. Simply put, the stressed out body cannot get the requisite quantity of glyconutrients. Which is why taking glyconutritionals or glyconutrient supplements regularly is necessary to combat stress and sleep loss.

Sleep Apnea: A Sleeping Disorder

In the middle of every night, do you suddenly wake up choking and gasping for air? It can not be due to a nightmare every night. You definitely need to look into the matter as you might be suffering from a sleep disorder known as Sleep Apnea.

In the night, does your snoring often make your partner wake up? And in the mornings, are headaches and a dry mouth regular occurrences? As soon as you experience these symptoms, its time to see a doctor, you may be suffering from Sleep Apnea!

Sleep Apnea is a type of sleeping disorder. The word “apnea” is a Greek word, it’s meaning, “want of breath”. Sleep Apnea is a disorder that causes disruption of breathing during sleep. Your breathing either becomes slow or stops completely during sleep. The frequency of disruption can range up to 20 times in an hour. The duration of disruption can last up to 20 seconds, bringing you close to death.

Sleep Apnea devastates your sleeping routine. It also affects your body. There are three categories of sleep apnea. All three are equally lethal.

Obstructive Sleep Apnea
Obstructive Sleep Apnea is a widely prevalent type of sleep apnea. It’s caused when your airway gets obstructed due to relaxation of the muscles of the soft palate around the base of tongue. When the airway gets obstructed, it lowers the level of oxygen in the blood and leads to a condition known as hypoxia. It also elevates the blood pressure and increases stress on your heart. These conditions prevent the patient from entering into sound sleep. This makes a person suffer from lack of quality sleep. A person suffering from Obstructive Sleep Apnea snores in the night and wakes up choking several times and tries desperately to sleep again.

Central Sleep Apnea
Central Sleep Apnea is not common. It is marked by a brain signal flaw. In Central Sleep Apnea, the brain’s signals instructing the body to breathe get flawed. As a result of this delayed signal to breathe, throat breathing, abdominal breathing and oral breathing cease simultaneously. Though the duration of interruption lasts a few seconds, it lowers the oxygen supply to blood and tissues significantly. A person suffering from central sleep apnea experiences high blood pressure, irregular heart beat and even heart stroke.

Mixed Sleep Apnea
Mixed Sleep Apnea is a condition characterized by a person experiencing the combination of symptoms of the two Sleep Apnea conditions— Obstructive Sleep Apnea and Central Sleep Apnea.

Obstructive Sleep Apnea is highly prevalent and common in people suffering from Sleep Apnea disorder. Let’s look deep into the symptoms, causes and treatments required for Obstructive Sleep Apnea.

Causes
There can be several causes that lead to the obstruction of your airway passage during sleep, leading to Obstructive Sleep Apnea. One of the major reasons is that your throat muscles and tongue relax and shrink excessively than normal.

If you are overweight, the soft tissue in your throat can become stiff and enlarged and causes obstruction in the airway passage. The other reasons could be increased size of your adenoids and tonsils, which further contribute in the disruption of flow of air.

Symptoms
The common symptoms of Obstructive Sleep Apnea are choking and gasping for air several times in the night. Snoring loudly is also among a number of symptoms of Obstructive Sleep Apnea. If you suffer from Obstructive Sleep Apnea, you would experience sleepiness during the daytime as well. You would not be able to concentrate and would suffer from dry throat and headache in the mornings. Among other symptoms are rapid weight gain, lethargy, high blood pressure, and lack of concentration and even depression.

Treatments
There are many treatments available for Obstructive Sleep Apnea. The common ones are losing weight, avoiding alcohol consumption during the evening and sleeping on your side. Medical treatments include Continuous Positive Airway Pressure (CPAP) and Oxygen Administration. Surgeries are also performed and tracheostomy is a surgery used in treatment of severe Sleep Apnea conditions.

If you feel you are displaying symptoms of sleep apnea you should visit your doctor immediately for formal diagnosis.

Melatonin: All-Natural Alternative Sleep Inducer

When you find it hard to fall asleep; wake up too often in the middle of the night; and still feel tired after you wake up in the morning ---- chances are, you are suffering from a sleeping disorder. In many cases, all that a sleepless person needs to do to solve his nite woes is to take a natural sleep aid. This type of sleep aids help induce sleep due to the bio-chemical effects brought about by herbs and other natural ingredients.
Studies suggest that melatonin supplements help induce sleep in people with disrupted circadian rhythms such as those suffering from jet lag or poor vision or those who work the night shift. Those with low melatonin levels, usually the elderly and individuals with schizophrenia, have benefited from the use of melatonin. In fact, a recent review of scientific studies found that melatonin supplements help prevent jet lag, particularly in people who cross five or more time zones.
A few studies suggest that when taken for short periods of time, melatonin is significantly more effective than a placebo in decreasing the amount of time required to fall asleep; in increasing the number of sleeping hours; and for boosting daytime alertness. Another study indicates that melatonin may improve the quality of life in people who suffer from insomnia and some experts suggest that melatonin may be helpful for insomniac children who also suffer from learning disabilities.
There are now a number of products that serve as all-natural alternatives prescription and over-the-counter sleeping pills. Aside from treating insomnia and combat jet lag, melatonin has been shown to be effective for the:
Prevention of pregnancy;
Protection from free-radicals;
Boosting the immune system; and
Preventing cancer.
But what is melatonin in the first place? Melatonin is a hormone secreted by the pineal gland in the brain that helps regulate other hormones and maintains the body's circadian rhythm. The circadian rhythm is an internal 24-hour time-keeping system that plays a critical role in determining when we fall asleep and when we wake up. Darkness stimulates the production of melatonin while light suppresses its activity. Exposure to excessive light in the evening or too little light during the day can disrupt the body’s normal melatonin cycles. For example, jet lag, shift work, and poor vision can disrupt melatonin cycles. In addition, some experts claim that exposure to low-frequency electromagnetic fields (common in household appliances) may disrupt normal cycles and production of melatonin.
The proper dosage varies greatly from person to person. Pills are available in a range of doses (commonly from 1mg to 3mg). It is typically suggested to begin with a small dose (around 1milligram) and work way up to larger doses if necessary. Melatonin should only be taken at nighttime. It is usually most effective when taken about thirty minutes prior to going to sleep.
If a person is traveling across multiple time zones and wishes to use melatonin to counteract the effects of jet lag, he or she may want to take a dosage prior to getting on the flight and a higher dosage prior to going to bed. If a person commonly sleeps during the night, melatonin should not normally be taken during the day, and vice versa because melatonin can influence the body's internal clock.
When thinking about using melatonin as a sleep aid there are some issues that everyone should be aware of. First, there has been no long-term research on the safety and effectiveness of melatonin as a sleep inducer. There is also a lack of information regarding melatonin’s interaction with other medications.
Melatonin is only for adult use. It should not be used by children, teenagers, pregnant or lactating women. If a person has diabetes, epilepsy, leukemia or taking a monoamine oxidase (MAO) inhibitor, consult a physician before taking them.

Oversleeping- the opposite of Insomnia?

When it comes to sleep disorders, the more common complaints are from people who are having trouble falling asleep and getting "quality" sleep.

Not much have been said about those on the others side of the coin. Some people have the opposite problem. They sleep too much…

I personally used to sleep up to 14 hours a "night". Sometimes I'd hit the snooze button for HOURS.

Improving the quality of my sleep was absolutely necessary in order to reduce the amount of sleep I get. After replacing a few bad habits, I now sleep less and feel much more lively and energetic throughout the day, then when I had slept longer.

However, improving the quality of my sleep was only one part of the process.

If you're sleeping too much and having trouble getting yourself out of bed, it's not only because of some bad sleeping habits.

As you know, when you wake up you're not completely in control of your thoughts and your actions. At this stage your subconscious is more dominant.

You may have to admit having some kind of emotional issues, which are suppressed deeply in your subconscious.

Oversleeping can obviously CAUSE problems. The embarrassment when you fail to wake up on time, being late to work or loss of what could be your "free time", and the tiredness that usually comes after an excessive sleep episode, all of those aren't going to do you any good.

You should start putting your sleep system back to order, by going to sleep and waking up at the same time every day, no matter when you've gone to sleep, no matter what time you go to work, and even if you have a day off.

Practice it for at least 3 weeks (they say it takes 21 days to establish a new habit).

However, if you fail to wake up on time, you should focus on self-discipline first.

You see, most people wake up on time every morning, no matter how much or how well they had slept.

Don't beat yourself up when you fail. Instead, try to think what went wrong. Try to remember your actions and your thoughts at that morning. Then come up with a plan for tomorrow.

If you can’t even remember what went through your head when the alarm went off, try going to sleep earlier or setting the alarm to a later time.

Most importantly, dig inside yourself to find the reason you oversleep. Ask yourself a simple, yet hard question: "What are you running away from"?

On Matters of Sleep and the Body

The human body is often cited to be a complex machine, with several subsections that are working in conjunction with one another. As such, it can be seen that there is some truth to the traditional Chinese medicine concept of treating overall balance, rather than individual symptoms. Since all the systems are inevitably interconnected, then what affects one aspect of a person's physical or mental health can also have an effect other aspects. While everyone and their grandmother knows that disrupting one's sleep patterns or a lack of sleep can have an effect on the body, new research is revealing that there may be more side effects than conventional knowledge is aware of.

Most people are already aware of the more immediate effects of sleep problems, such as insomnia. There is a noticeable drop in alertness and cognitive ability, which can sometimes appear to be cumulative if the lack of sleep is prolonged. Sensory information can sometimes be processed slower than normal. There are also some studies that point to partial temporary memory loss as an effect. The ability to control body temperature is also disrupted, with some people losing the ability to regulate body heat altogether after prolonged periods with disrupted or broken sleep cycles. Significant lack of sleep has also been known to speed up the aging process of the skin, making a person seem older than they actually are.

However, there are even more problems for those with chronic lack of sleep or broken sleep cycles. According to research recently completed by the U.S. Air Force Office of Scientific Research, the metabolism of a person may also be subject to side effects of sleep deprivation. There were profound differences in the metabolic rates of the people who were subjected to controlled levels of sleep deprivation. The results showed that glucose tolerance, one of the key indicators used to determine whether someone has diabetes, changed. Rather than showing a normal glucose tolerance for their age, the sleep deprived test subjects exhibited the tolerance of someone in the early stages of diabetes. The results seem to indicate that the body's ability to metabolize glucose is hampered by sleep debt.

The results suggest that sleep deprivation may play a role in the onset of diabetes, as well as being considered as a possible factor in the statistic rise of people with diabetes in developed countries. Other effects that the study noted included hypertension, more rapid aging of skin cells, a decreased metabolic rate (which may lead to obesity), and various memory-related issues. The study was conducted only on a short-term basis (for this type of research), lasting only 16 days. It is speculated that the recorded effects can only get worse if the sleep deprivation period was prolonged.

It is notable that, unlike studies that have come before it, this research team was not interested in the cognitive effects. There has always been speculation on the concrete physical effects of a lack of sleep on the body, but there has never been a study dedicated solely to pursuing what those effects are. The study is actually considered rather timely, mainly because most of the working population spends less than the recommended eight hours of sleep. While the difference of eight hours to the average sleep time of five hours may not seem that significant, the results emerged from test subjects who were subjected to just five hours of sleep per 24-hour period.

Melatonin: Another Natural Sleep Aid Out in Focus

Too much noise and light keeps even a tired man awake. Too many distractions and disturbing thoughts in our minds are also factors that can keep a person's eyes open when they should be tightly shut at night. Although the body may be ready or more than ready for sleep, the mind will not turn off. Thoughts and worries continue to keep our minds active, which keeps us awake or following us into sleep causing restless sleep, nightmares and disorders.
Not getting enough sleep can make a person feel out of sorts and unfocused. It is almost like a person is one step behind the usual self. It can even make a person feel out of sync with situations and people around them. Every person's sleep requirements are different, most adults require seven to nine hours of sleep at night, while others can function on as little as 5 hours of sleep.
The amount of sleep a person needs decreases with age. A newborn baby might sleep 20 hours a day. By age four, the average is 12 hours a day. By age 10, the average falls to 10 hours a day. Senior citizens can often get by with six or seven hours a day. A study conducted at the University of Chicago Medical Center suggests that people not only sleep less than they should, but less than they think they do.
If you are not getting enough sleep, there are a lot of over-the-counter medications are available in the market today, however, it is best to take a natural solution first. Those in tune with nature and the human body will say that humans are born equipped with all of the healing properties we will need in life. What isn't produced within our bodies can be supplemented through natural, safe means. Whether or not you agree with this philosophy, there is no doubt about the incredibly beneficial features of a natural sleep aid called melatonin. To better understand why this substance, already produced in the body, is so helpful for eliminating insomnia and other sleep problems, there is no harm to know a little about it and where to get it.
One of the major reasons melatonin is considered an all natural sleep aid is because this substance is produced in the pineal gland located in the brain. The pineal gland release melatonin when our eyes send messages to the brain that darkness is falling. It is responsible for regulating our wake and sleep cycles. No one is sure why, but studies suggest that older people may not produce as much melatonin as they did when they were younger and this may be the leading cause of insomnia in older adults. That definitely doesn't mean that younger people can't be affected as well. Using a product containing melatonin is a great way to aid natural sleep.
Aside from being a non-addictive and an all natural sleep aid, melatonin may have other healthy benefits as well. Recent studies have suggested that people who used this type of product find beneficial results in an overall feeling of wellness and it is thought that it might strengthen the immune system and reduce the number of free radicals hanging out in the body.

Some Pricking to Make You Fall Asleep

Ever been pricked by this tiny metallic thing called needles? They are the ones used by our grandmothers for stitching or sewing. But more often than not, this pointed little thing is usually used in hospitals in almost everything; such as getting blood samples, injecting liquid medications and so on. It is that thing that most of us are so afraid to even look at. Although, a lot of people fear them, needles should be considered beneficial --- but only if used for the right manner and purpose.
A lot of people have tried this ancient medication using hair like thin needles, and research have shown that its popularity is continually increasing. Acupuncture is a safe and effective natural therapy that is used to heal illness, prevent disease and improve well-being. Tiny, hair-thin needles are inserted into specific points in the body, where they are gently stimulated to trigger the body's natural healing response.
Acupuncture can be traced back as far as the Stone Age in China. It was during the time when stone knives and pointed rocks were used to relieve pain and diseases. Later these stones were replaced by needles made of bamboo and slivers of animal bone. During the Shang Dynasty, bronze casting techniques made metal needles possible, which conducted electricity (which were thought by the Chinese to be the ‘qi’ or internal energy) and later led to the mapping of the meridian system or “channels” of energy within the body. It harmonizes the body's energy to influence the health of both body and mind.
Acupuncture has become an increasingly popular alternative therapy for a wide variety of ills in the United States and other Western nations over the last 25 years. It can relieve a person from illnesses and discomforts such as headaches, neck pains, allergies, arthritis, digestive problems, painful menstruation and, according to some reports, can even treat some causes of infertility and sleep disorders.
Over 50 million Americans suffer from sleep disorders including insomnia, excessive drowsiness, sleep apnea, and restless movement during sleep. To get enough rest, many of these people rely on sleep aid pills. However, medication often hides the root cause of a sleep disorder and leads to even more dangerous health risks and possibly, even drug dependencies.
Problems with the sleep cycle can result in various other signs of discomfort. Some people will find that they have problems falling asleep, and this can involve several mechanisms. Sometimes internal imbalances of the internal organs, known as the zhang-fu, can lead to sleep disorders. One result is a mind which never shuts down and is still active when the patient lies down in bed. Another disorder results in a quiet mind, but the patient remains awake and unable to fall asleep. Disorders of the zhang fu or the channels can lead to awakening after falling asleep, sometimes at the same time every night. Taking a good history and performing a thorough evaluation of the channels, the abdomen, the pulse and the tongue can help an Oriental physician determine the mechanism of disease and to formulate an appropriate treatment using acupuncture.
Although modern physicians are rarely taught much about dealing with sleep disorders other than to prescribe sleep aid pills, even the type and imagery of dreams might be helpful to diagnose the particular sleep disorder. Unfortunately, most sleep aid pills popular with physicians do not assist in obtaining physiologically normal sleep,
Tapping into acupuncture for sleep problem cures means opting for safe alternatives to conventional insomnia treatment. Someone who chooses this avenue can look forward to effective and long-lasting sleep problem solutions. With the use of acupuncture for sleep problems, stress hormones are successfully reduced and a deep calm is achieved. Plus, opting for acupuncture brings balance or homeostasis to the nervous system.
Acupuncture is considered an ancient wonder treatment or therapy for almost two thousand years and this phenomenon is still evident even in the modern world where technology seems to never stop exploring and inventing cures for illnesses.

Sleeping Pill Suicide Information

Statistically speaking, a sleeping pill overdose is among the most common ways used by women to attempt or to commit suicide. Sleeping pills act by slowing down the body functions, by relaxing the muscles, and chemically lulling a person to sleep. In theory, a sleeping pill overdose would pretty much shut down the entire body, including the nervous system, respiratory system, and the cardiovascular systems --- all of which would eventually lead to death. A sleeping pill overdose, thanks to the tranquilizing and anesthetic qualities of those medications, can kill a person without pain or agony, which is also the reason why it is very common in suicide cases --- one of which is the death of Marilyn Monroe. However, as police investigators and those who actually survived a suicide attempt can attest, a sleeping pill overdose does not always work.

The fact is, most of the sleeping pills that are potent enough to be used as a means to commit suicide are no longer being prescribed by doctors. Some relatively high dosage pills might still be available in hospitals but these are only used for anesthetic purposed during major surgery. Sleeping pills that are still sold in the market have milder formulas and are no longer as potentially lethal as the sleep-inducing medications available some years back. In other words, the current generation of pills are now chemically and purposefully designed to be safer. One of the main goals is to make sleeping pills less potent and make sleeping pill overdose lose its “appeal” as a painless means of committing suicide. However, that doesn't mean that there won't be significant damage to the body or mind, as those factors are still present despite the lower risks of modern pills.

One more factor to consider would be the specifics involved in the overdose. Some people might have a tolerance for the components of the sleeping pills, thus increasing the chances of survival. Other factors including blood chemistry and the possibility of intervention during the attempted suicide can reduce the probabilities of death. In many cases, alcohol was used supposedly to speed up the effects of the pills. since a sleeping pill overdose does requires time to fully work and deliver its fatal effects.

Modern sleeping pill overdose situations can still cause considerable damage since present-day drugs almost always produces an effect on the central nervous system. Normal doses only pose very minimal risks but side-effects can still be expected after using large quantities of the drug. The most serious side effect would be the complete shutdown of the neural pathways and receptors that control some of the body's systems. Someone who survives a sleeping pill overdose might find himself completely paralyzed, with little or no control over his bodily functions --- left only to live life as a “vegetable.”



Sleeping pill overdose is also a very significant issue in the realm of psychology. Most people would assume that a person who chooses to end life via a sleeping pill overdose has a very serious psychological problem. In most cases, physical stress or a mental illness can be associated to suicides. Mentally-ill individuals who survived their own suicide attempt using sleeping pills are in danger of suffering memory loss, which can occur due to the lack of oxygen in the brain. Other suicide survivors have exhibited paranoid delusional tendencies or were found to have psychological disorders prior to the suicide attempt.

When Did You Last Have A Good Sleep

Tempurpedic Mattresses, generically known as Memory Foam, are becoming more popular every day. However, with all the different choices and prices of foam on the market, the consumer should know about the major differences between these products before paying a major amount of money for a bed they will be sleeping on for many years. It adapts to the contours of the body much better than an innerspring mattress. Each person has different preferences due to weight and sleeping habits. The best thing to do is to visit your local bed store and try laying down on a few different models. (When the sales staff have to wake you up, you know you've found the right brand.)

The importance of a good night's sleep can't be overstated. No-one functions well on lack of sleep. The majority of people in the western world are sleep-deprived, and sleep deprivation is a significant cause of accidents. Remember the Exxon Valdez? That accident took place in the early hours of the morning, and industrial accidents peak on the midnight shift. Students who are sleep-deprived learn poorly. Chronic sleep deprivation affects the appetite centers of the brain, causing overeating and subsequent obesity. Any bed system conducive to a deeper, more restful sleep improves your quality of life.

There are several advantages to memory foam over a conventional mattress: it's hypoallergenic, molds to fit anyone's body, and provides some insulation on cold nights so you need fewer heavy, dusty blankets and comforters. All the pressure points that cause discomfort, and subsequent tossing and turning, are eliminated.

Tempurpedic is the brand name of the pioneer of memory foam, a company in Sweden. It's the top-of-the-line product, but expensive, and there are dozens of cheaper competing brands, some made in America, some in China or other countries. HOWEVER, be warned: not all memory foam products are alike, as with any merchandise, you tend to get what you pay for, both in quality and longevity.

Memory foam is visco-elastic, and it responds to temperature changes much as bubble gum does. Good quality memory foam has a wide range of temperature responsiveness, but some of the cheaper brands can become as hard as wood if you let the bedroom go below 60 degrees. Eventually, as you change position the foam warms up and responds to your body shape, but this can take a few minutes, during which time you will be uncomfortable and may wake up. And cheaper brands may become too soft on hot summer nights, offering no support. Better brands of memory foam, such as Sensus and Temperpedic, specifically state their consistent performance through a wide temperature range.

Another issue is the longevity of the memory foam before it finally breaks down and loses its springiness. Better memory foams offer longer guarantees, 20 years, whereas the cheaper brands offer 10 years.

So, in summary, you don't have to buy the most expensive product, but don't buy the cheapest either. You'll spend many nights regretting your decision. A few hundred dollars extra isn't really a lot when spread out over decades of memory foam mattress use.

As well as differences in quality, there are also differences in memory foam mattress construction. Mattresses can have either 3 or 4 inches of memory foam over a denser supportive core, and more is not always better, because if the top layer of memory foam is too thick, you'll sink in quite far before hitting the supporting layer underneath. Stomach sleepers should buy 2 inch foam, side sleepers and medium sized people should purchase mattresses with 3 inch memory foam, very large people or back sleepers should buy the 4 inch.

The base of the bed can vary as well. Some models feature loose sheets of foam of different firmness levels that can be arranged to the sleeper's personal taste, others are laminated together. Also, man-made (petrochemical foam products) are about 1/3 the cost of natural latex. People who are sensitive to out-gassing of man-made products should consider a natural product.

Thirteen Tips For Sound Sleep

Sleep is essential to ensure our health and fitness. However, thousands if not millions of people struggle with sleeplessness every single day or, more appropriately, every night. Due to sleep deprivation, these people develop a number of illnesses that, in turn, adversely affect their work, business, relationships, and overall quality of life.

Insomniacs and other people with milder sleeping problems usually, almost by instinct, would consider using sleep medications. But before purchasing sleeping pills, people should first try making certain lifestyle adjustments. The suggested lifestyle changes shown below would perhaps save you the effort and cost of buying a sleep aid product:

1. Drink a cup of chamomile tea. Chamomile is an herb that people have been using for centuries. It is known to promote sleep and treat other ailments like upset stomach.

2. Avoid any strenuous exercise three hours before bed. Exercising and engaging in intense physical activities a couple of hours before going to sleep may increase the adrenaline levels in the body and cause sleep disruptions.

3. Eat potatoes, whether still warm or at room temperature, before going to bed. Potatoes are complex carbohydrates that are recommended to be consumed just before going to bed for natural, restful sleep.

4. Drink a mug of hot milk with honey. Milk contains high levels of melatonin while honey is said to have sleep-inducing properties and may act as a sedative.


5. Minimize naps. Naps are usually recommended to be not over one hour because napping too much may disrupt sleep during the night.

6. Doze, rest and meditate. Meditation is a practice where one focuses on a certain sound, object, or thought. Visualization, breathing, and controlled body movements all make up the health-giving practice of meditation. Many clinical studies suggest that this activity actually relieves stress and promotes relaxation.

7. Avoid stimulants such as tea and coffee in the evening – These drinks are high in caffeine, a substance that is known to decrease ability to sleep. For some, caffeine may also increase anxiety and nervousness at high doses.

8. Take magnesium supplements. Doses of about 250 milligrams may induce sleep. Consuming magnesium-rich foods like kelp, wheat bran, almonds, and cashew nuts may help promote sound sleep.

9. Maintain evening rituals. Reading, sewing, playing card games, and other activities one likes to do should be done before going to bed. Health experts suggest that any activity that is ritually done before going to bed helps signal the body that sleeping time is coming up.

10. Find out if you have sleep apnea. Sleep apnea is a sleep condition in which breathing stops for a few seconds during sleep. This condition is one of the causes of daytime sleepiness.

11. Take the amino acid supplements called Gaba. This kind of amino acid induces relaxation and promotes sound sleep.

12. Use white noise. Boxes are available that produce what is called `White Noise'. It is that this kind of noise may aid individuals who are having difficulty in their sleep.

13. Take the dietary supplement melatonin. Melatonin is a hormone that is produced in the pineal gland, a small gland in the brain that is responsible for sleep regulation and wake cycles. Medical studies show that high levels of this hormone may promote sleep. Melatonin supplements are widely considered as a safe and effective sleep aid.

With some lifestyle changes, sound and quality sleep can be achieved. If these lifestyle changes fail, ask your health practitioner about sleep aid medications that can be used to treat your condition. Be sure to carefully follow the instructions to avoid side effects and drug interactions.

To Sleep Or Not To Sleep

A teacher wrote this note in one of her students' records; “Always late in class. Seems inattentive during discussions. To inquire regarding his situation.” One day after class, the teacher met with this student to ask regarding his condition. She was expecting that her student might relate some problems with his family or financially that interferes with his academic performance. She was surprised, however, to learn that the reason for her student's constant tardiness and poor performance in school is lack of sleep and difficulty in sleeping. She thought that her student was just making up a lame excuse and reprimanded him severely. Later that week, when she casually related this to her friend who happens to be a doctor, he told her that her student may actually have a serious medical problem called insomnia.

Insomnia is defined as a sleeping disorder where a person has difficulty sleeping or remaining asleep, thus, lacking a high-quality of sleep. The length of time that this condition persists may vary; from a single night to possibly a week or more. This condition may be caused by different factors such as physical illness or psychological problems. Moreover, its effects may largely impair a person's life which is why this condition must be regarded seriously. However, like most health problems, insomnia is manageable or cured given proper treatment.

The length of time that the sleep problem is experienced serves as basis for classification of the different types of insomnia. The first type which is called transient insomnia or short-term insomnia may last one night, a few nights or a few weeks. Another type of insomnia which persists for a longer period of time, a few months or even years, is termed as chronic insomnia or long-term insomnia. Another classification of the condition depends on the factors or causes related to it. If the problem exists without any underlying condition and is mainly caused by harmful sleeping habits, it is considered as primary insomnia. On the other hand, when sleeping disorders arise as a symptom of another preexisting condition it is then classified as secondary insomnia. The latter method of classification helps a lot in determining what form of management or treatment should be applied to cure the problem.

As mentioned earlier, insomnia may be brought about by different factors or causes. It can be triggered by mental conditions, food or drugs, sleeping behaviors or habits, sleeping environment and medical or health condition. When a person is under stress, anxiety or fear, this may have an effect in his or her quality of sleep. Some medications, caffeine, nicotine and some herbal supplements may also affect sleep. Sleeping can be hindered or interfered by events such as a change in time zone or work shifts and by activities such as napping during the day, exercising before bedtime and eating or drinking too much before sleeping. A noisy environment, disruptive sleep partner, uncomfortable type of bed and unwanted room temperature can also make it difficult for a person to fall asleep. Lastly, trouble in sleeping may also be experienced when a person has any illness or pain, undergoes hormonal changes or has medical conditions like attention deficit hyperactivity disorder (ADHD).

Having this condition can greatly disturb or trouble a person's sleeping and waking hours. Usually, people with insomnia will undergo undesirable changes in their mood and daily activities. They may feel irritable and impatient most of the time and experience difficulty in concentrating and focusing on tasks. This condition may also lead them to often feel depressed and anxious. As a result, they exhibit poor performance in school and at work, and somehow become more accident-prone.

Those who are diagnosed to have insomnia, however, should not panic or feel hopeless because of their condition. Fortunately, various treatments or solutions are already available to address this problem. Medications such as hypnotics and sedatives such as benzodiazepines, ramelteon and anti-depressants can be prescribed by sleep doctors to help decrease or eliminate difficulty in sleeping. Another therapy available is called cognitive-behavior therapy where a person is advised to modify his or her daily activities towards having better sleeping habits. Alternative and traditional Chinese medicine such as acupuncture and aromatherapy as well as other substances like herbal supplements can also be used to treat sleeping disorders. These treatments, however, should not be taken or undergone without proper prescription or advice from medical professionals. Inappropriate use or application of these may cause untoward reactions and side effects such as nausea, dizziness and diarrhea, cognitive and memory disturbance, substance abuse and even death. It is therefore necessary to always seek professional advice regarding matters of treatment.

Insomnia is probably one of those unfamiliar or misunderstood health problems. This does not mean, however, that the condition is uncommon. Everyone probably has experienced or knows someone who had experienced one or more causes of insomnia. Everyone is also vulnerable to having it. Therefore, it is important to be knowledgeable of this condition to be able to address it properly. Had the teacher in the situation stated earlier known what insomnia is, what causes it, how it affects one's life and what treatments or solutions are available, she may have appropriately done something to make her student's life better.

Stop Snoring And Get A Good Night's Sleep

When most people think of snoring, they think of it as an almost humorous nuisance. But snoring can have very serious effects on the quality of your life and your health.

Snoring has several causes. A cold or other infection can make breathing difficult and cause the sound of snoring as the sleeping person struggles to draw air through blocked nasal passages and throat.

Sometimes snoring is the result of a medical condition, such as swollen tonsils and adenoids (lymphoid tissues located at the back of the throat).

Snoring can also be caused by a misshapen wall separating the nasal cavity, called a deviated nasal septum, or a growth in the cavity, called a nasal polyp, both of which cause nasal blockages.

Snoring can also occur when flabby throat muscles are drawn into the airway, particularly when muscular control is overly relaxed by alcohol, drugs, or deep sleep.

The larger the tissues in your soft palate, the more likely you are to snore while sleeping. Alcohol or sedatives taken shortly before sleep also promote snoring. These drugs cause greater relaxation of the tissues in your throat and mouth.

Not everyone who snores has sleep apnea, but people who have sleep apnea typically do snore loudly and frequently. Sleep apnea is a serious sleep disorder, and its hallmark is loud, frequent snoring linked to intermittent brief pauses in breathing while sleeping.

Even if you don’t experience these breathing pauses, snoring can still be a problem for you as well as for your bed partner. The increased breathing effort associated with snoring can impair your sleep quality and lead to many of the same health consequences as sleep apnea.

Treating chronic congestion and refraining from alcohol or sedatives before sleeping can also stop snoring. In some adults, snoring can be relieved by dental appliances that reposition the soft tissues in the mouth.

Although numerous over-the-counter nasal strips and sprays claim to relieve snoring, no scientific evidence supports those claims.

Tips for a sound night’s sleep: relax before bed and try not to worry about whether or not you will be able to sleep, avoid drinking caffeine or alcohol before bedtime as caffeine can keep you awake and alcohol can cause you to wake up during the night (try a hot milky drink instead).

Try not to nap in the afternoon or early evening, try to take some exercise in the late afternoon or early evening , but make sure you are finished at least three hours before bedtime.

Try to avoid disrupting your regular sleeping pattern (this will help your body clock to know when it’s time to sleep)

Try wearing an eyemask or earplugs to help block out noise and light which can may be affecting your sleep.

Stop Insomnia And End Your Sleepless Nights

Insomnia is a common sleep sickness that has bothered many people around the world. But the consequences brought about by this disorder may not be as ordinary as it may seem. It can be downright punishing.

You know the frustration of looking repeatedly at your clock while endlessly moving around in your bed. It's mental and emotional agony to say the least. The tension builds up to its peak when you see the sunrise, and you have to go to the office lacking so much energy
after spending a sleepless night.

You don't have to suffer anymore. Here are some tips to help you snooze faster than you could ever expect.

1) Wake up and go to bed at the same time everyday, even during the weekends. Some insomniacs tend to sleep at any time of the day to catch up on some sleep they lose during the night. Now this is the biggest mistake you can make. It ruins your body clock and will only worsen your insomnia. If you can't sleep one night, get up the usual time the next morning. You'll be sleeping soundly like a baby the next night.

2) Don't eat within 4 hours before you go to bed. If in case you went hungry, try some crackers or light snack. But don't indulge in an "eat-all-you-can" feast right before bedtime. Your food won't be digested well, resulting in poor and uncomfortable sleep.

3) Don't drink caffeine or alcohol. Caffeine can obstruct your ability to sleep. Alcohol can make you drowsy, but it can wake you up in the middle of the night and bring you side effects that will hinder a continuous sleep process.

4) Relax and stay fit. Avoid having a stressful lifestyle. Exercise daily to release tension. Engage in breathing exercises to relax your body. Most important of all, don't carry your problems or emotional baggage to sleep with you. Forget about it for the mean time. You can go back and solve your dilemma better the next day after a restful sleep.

5) Never force yourself to sleep. Trying your best to sleep requires some work. You don't want to work when you want to doze off. Sleep comes best if you are in a relaxed and comfortable state. Just
lie down, relax, and let the sleeping fairy cast its spell upon you.

Proper Consultation and Dosage: Making Sleeping Pills Safe

Burt Reynolds, the star of Smokey and the Bandit, and many other movies, once went into a coma while trying to kick his sleeping pill addiction. He went into a coma for about eight or nine hours. At one point, the doctors already told his wife Loni to say her goodbyes. Reynolds said that at one point during his coma, he had what was called an “out-of-body experience.” He said that, in the operating room, he even heard the doctor say, “We're losing him.” That experience helped Reynolds get rid of his drug addiction.

Robbie Williams was another celebrity who battled with addiction. According to reports, he has checked himself into rehab to escape a spiral of caffeine and sleeping pill overdose, in addition to an addiction to antidepressant medications. News reports also revealed that the pop star is addicted to an antidepressant called Seroxat on top of his compulsive consumption of caffeinated drinks. It is said that Williams can consume over 50 highly caffeinated drinks a day in the form of double espressos or cans of Red Bull tonic. In a newspaper interview, Williams said: “I can’t honestly say that I don’t take too many prescription drugs. How many is too many? I don’t know. If you drink as much coffee as I do, you can easily get into the too-many-sleeping-tablets thing.”

In Robbie William's case, his caffeine addiction led him to an addiction to sleeping pills. But for millions of other people, the addiction to sleeping pills began due to the classic difficulty of sleeplessness. Having difficulty sleeping is a common problem shared by many. This is why sleeping pills are one of the most common medications in the market. Chronic insomnia can lead to an overall inability to cope and function in the world. Sleeping pills offer the promise of an improved night's sleep and an overall improved capacity to cope with worries and anxieties that usually keep an insomniac wide awake till the wee hours of the morning. Sleeplessness leads to a kind of desperation that makes sleeping pills like Ambien, Sonata, Restoril and Dalmane seem positively irresistible. But are they all they're made out to be? Do they in fact improve sleep and overall daytime functioning? The case against sleeping pills is compelling.

The following information points out some important reasons why the use of sleeping pills should be regulated and allowed only with doctor's approval.

ท Those who use sleeping pills have significantly higher mortality rates than those who do not.
ท Sleeping pills do little or nothing to improve chronic insomnia and cause long-term chemical dependency.
ท Sleeping pills reduce brain cell activity during the day, affecting short-term memory as well as causing a hangover effect.
ท Sleeping pills accentuate the GABA neurotransmitter, which keeps the nerve cells in the lung tissue from firing. This is why an overdose of sleeping pills will cause asphyxiation and over 1000 overdose related deaths each year.
ท GABA actuation is also responsible for impaired physical ability. Each year, thousands of traffic deaths, car accidents and falls (especially in the elderly) are attributed to sleeping pills.
ท Sleep Apnea Patients should never take sleeping pills. Sleeping pills increase the pauses and length of pause in breathing. Someone with sleep apnea could suffer brain or ocular damage from the lack of oxygen or even death.
ท Anyone over the age of 40 should be cautioned against the use of sleeping pills, and anyone over the age of 65 should never take sleeping pills. Studies show that almost all people over 40 have some symptoms of sleep apnea, and anyone over 65 would be clinically diagnosed with sleep apnea.
ท Sleeping pills create a hypnotic dependency similar to alcohol and lower inhibitions and fear of pain or consequences. This is one reason why sleeping pills contribute to accidents and why chronic sleeping pill users are less likely to worry or take care of themselves.
ท Sleeping pills are highly addictive. Sleeping pills are similar to barbiturates and are extremely difficult to stop using.
ท Although sleeping pills do not improve daytime functioning, people still prefer taking them because of the barbiturate feel-good effect they produce. As with many addictive drugs, they may not be helpful, but we feel good when we take them.

Long-term studies on the effects of sleeping pills surely point out the need for regulation and education about its uses and effects. But with proper consultation and dosage, people who need medical aids for sleeping be assured of greater safety in the use of these medications.

Over the Holidays, Give Yourself the Gift of Sleep

During this busy holiday season, as you nestle snug in your bed, forget the presents yet to be wrapped and settle your brain for a long winter's nap.

Sleep specialists say the best gift you can give yourself this year is the gift of sleep. According to a study published in the September 2005 issue of the journal Sleep, the average sleep duration among U.S. adults is only 6.9 hours per night, and 39 percent get less than the 7 to 9 hours recommended by the American Academy of Sleep Medicine (AASM).

Add to that the extra demands of the holiday season - shopping for gifts after work, party preparation, waiting until the kids are asleep to wrap the gifts -and it's easy to see why many people are more sleep-deprived than ever this time of year.

"We see more people in sleep centers after the holidays because the hectic season took a toll on their sleep," said Dr. Donna Arand, sleep specialist for the AASM. "You also will not enjoy the holidays as much if you are getting up early, going to bed late and are stressed out. You can't be your best holiday self if you are fighting sleep deprivation."

The AASM offers these suggestions for better sleep during the holiday season:

* Take time to relax. Even if you have a lot to do, allow yourself to stop at a certain point in the evening. Giving your brain time to wind down before bed will help you sleep better.

* Keep your sleep pattern on schedule. Maintain a regular bedtime and wake-up time. Other regular rituals, such as a warm bath, a light snack or a few minutes of reading, also may help.

* Plan ahead for holiday chores. Set aside time earlier in the day to wrap gifts, decorate the house, plan your holiday menu and similar tasks. To stay on track, write these "appointments" in your daily planner.

* Love eggnog? Avoid too much alcoholic eggnog or coffee at evening holiday parties. Alcohol and caffeine can inhibit your normal sleep pattern.

Teens Just Can't Get Enough Sleep!

Some people just can't get themselves to sleep even if they want to. Teen-agers are not exempted from getting sleep problems not only because they are usually overloaded with school projects which take most of their sleeping time. Even with all the hustle and bustle that comes with school, teenagers' normally have enough adrenalin to last them till the wee hours of the morning.
Still, frequent sleep deprivation can cause problems even for the most healthy and vibrant youngster. Young people who experience sleep deficit have difficulty concentrating, studying, and working effectively. Long-term sleep deprivation can actually lead to emotional problems like depression.
According to recent studies, teenagers need 8ฝ to more than 9 hours of sleep every night. However, during the stage of adolescence, the body's internal biological clock, also known as circadian rhythm, is reset. The changes in the circadian rhythm makes them fall asleep later at night and wake up later in the morning. Experts attribute this change in the circadian rhythm to the fact that the brain hormone called melatonin is produced later at night in teens. Melatonin is released earlier in the night among kids and adults. Also, the delay in the sleep–wake cycle can worsen and possibly affect a person's daily performance at school or at work. This is called the delayed sleep phase syndrome.
Aside from changes in their body clocks, young people may also lose sleep due to insomnia, or the inability to fall asleep or staying asleep, which is commonly caused by stress. But there are other factors which may cause insomnia. These include physical discomfort such as stuffy nose due to colds or headaches; emotional problems like family issues or relationship troubles; and uncomfortable sleeping conditions, such as lying in a room that is too hot, cold, or noisy. Trying to sleep in a cramped bed or using pillows that are too soft or too firm also contributes to sleep deprivation.
Insomnia is also one of the most common problems associated with sleep deprivation. This sleeping problem lasts for a long period of time without relief. Chronic insomnia can be caused by a number of different problems, including medical conditions, mental health problems, medication side effects, or substance abuse. In extreme cases, chronic insomnia may lead to psychophysiologic insomnia --- a condition where a person's mind and body are severely affected by sleep deprivation. Sufferers of chronic insomnia are advised to seek help the help of physicians, therapists, or counselors for their condition.
A nightmare is a common experience among teens which can disrupt sleep patterns. Certain medications can trigger nightmares. Drugs and alcohol can also cause sleep altering patterns. However, stress and anxiety can also trigger nightmares. If nightmares interfere with sleep, it's time to talk to medical health professionals. Other conditions that can affect sleep in young people include Periodic Limb Disorder, Restless Legs Syndrome, Obstructive Sleep Apnea, Reflux, Narcolepsy, and Sleepwalking.
When there's a feeling of fatigue even after getting enough rest, a consultation with your doctor is advised. Excessive fatigue can be due to a number of health reasons, not just a sleep disorder. Doctors can do a physical examination and may review a person's medical history when they suspect the presence of other conditions that interfere with sleep.
Some sleep disorders can be treated with over-the-counter sleeping pills while others can be addressed through special therapy meant to reset a person's body clock. Teens are encouraged to make lifestyle changes that promote good sleeping habits such as avoiding playing video games or watching TV before sleeping, as well as drinking too much coffee at nighttime.

The Benefits of Using Natural Sleeping Aids

Sleep is an integral component of human existence, such that without sleep, you eventually die. There isn't a whole lot that people understand about how sleep works, or how it manages to do what it does for the body. Humans simply have an instinctive understanding that sleep is an important part of their lives and it just isn't a good idea to cut down on it so much. However, trouble getting enough sleep is a problem that is becoming increasingly common in the modern world, as shown by the statistics of how many people are buying sleeping pills. This is, of course, far from being a recent problem. On the contrary, people have been using natural sleeping aids for centuries, because getting enough sleep has apparently been a problem for people for just as long.

Most natural sleeping aids, of course, are of the herbal variety. This is understandable, as they are likely to be more easily available and the source is unlikely to bite back while someone is trying to harvest the necessary ingredient. There are modern drugs that can do the job just as well as their ancient, herbal counterparts, but they have been known to cause some side effects. Besides, with going “all-natural” being such a popular thing nowadays, is it any wonder just how many people are experimenting with natural sleeping aids? In a manner similar to modern drugs and the industry they are in, there are a couple of herbs and tinctures that are proving more popular than others.

Among the most commonly used is chamomile, which is an herb that is often used as a tea. It is easily the most popular among the natural sleeping aids available in the market, largely because it has been in use for centuries. Science is not entirely sure how chamomile works, but some theorize that it has connections to a component of the tea known as apipogen. However, this is only speculation and other components of the tea may be responsible for the sleep-inducing effects. However, as effective as it is, there are a few problems with using this. While it is not narcotic and not habit-forming (as much as any type of tea is, at least, it may cause allergic effects on people who are sensitive to daisies.

Another popular option is Valerian, which also enjoys a history of being used as a potent sleep aid. This plant has a distinct smell that has been compared to that of old socks, caused by some of the acidic components of the herb. It can help if used as a short-term solution, but has better, more pronounced effects if employed as a long-term natural sleeping aid. Patients who have made use of this herb have reported having less trouble getting to sleep and staying asleep. However, while Valerian is effective and does not cause the side effects that modern sleep medication does, it can sometimes cause effects such as dizziness and nausea if given in large doses.

There are a multitude of options aside from the ones listed here, but there are things that need to be considered before taking one in. For example, some of these natural sleeping aids are better used in the long-term and short-term use may not have the desired effects. In contrast, others are easily tolerated by the body and cease to become effective in the long-term, or after continuous use.

Sleeping Pills : Science's Answer To The Sandman's Magic Dust?

There's a song that goes, “Mister Sandman, bring me a dream.” Do you remember the folklore that old people used to tell kids to lull them to sleep? It's about this mystical person that brings sleep by sprinkling magic dust into children's eyes. Enter Sandman.

Sleeping disorders have become more and more prominent over the ages. More than 60 million American adults encounter difficulty falling asleep, staying asleep, or sleeping well. Stress and environment also contribute to sleep disorders. Stress causes sleep disorder in such a way that the brain is active as the person thinking about things such as finances, marital problems, health issues and extreme boredom to name a few. Environment also plays a role in such a way that a noisy neighborhood can disrupt your sleep if not stop you from getting your well deserved rest. Living in a loud environment, working on the night shift, excessive consumption of caffeine-containing products, these may cause you to lose sleep.

The three most common of sleeping disorders are: sleep apnea (snoring), restless legs syndrome (RLS), and insomnia. The term apnea was derived from the latin prefix a- for absence, and the suffix -pnea for breathe. Snoring starts when the air passage is not fully open and it air is forced through it. Those with RLS feel a strong urge to move their legs, it is characterized by a tingling feeling in the legs while sitting or lying still as if something is crawling on the legs. Worst cases of RLS prevents a person from falling asleep. Insomnia, being the most common among the three disorders listed, is the inability to fall asleep, remain asleep or sleep restfully through the night; this may include constantly awakening too early.

There are several ways to work around insomnia. Regular exercise, especially during the afternoons or early evenings have proven beneficial to getting a good night's sleep. Engaging in relaxing activities such as reading, watching TV, or taking a warm bath is also helpful to induce sleep as it calms the mind and body. In cases where hunger is the reason for having difficulty sleeping, a light snack might help. Resisting the urge to smoke before bedtime also helps as nicotine is a kind of stimulant that may keep you awake for the rest of the night. The best way to get around it is to establish a regular bedtime until the body has been accustomed to sleeping at a specific time of day.

If all else fails, take a sleeping pill. Sleeping pills are sleep-promoting medications that are generally used to establish a sleeping habit when all other natural means have failed. These medications are closely related to sedatives as is a mild form of sedative. Heavy doses are prescribed for people with anxiety disorders. It is only effective if difficulty sleeping is still on its early stage. Once insomnia has been on-going for a long while, it will prove to be less helpful as no sleep-inducing medication should be used as long term treatment.

According to recent surveys, health professionals have decreased prescribing sleeping pills. Only when the sleeping disorder proves to be hazardous to a patient's health do they advise the use of these pills. Over the counter sleeping pills are available in the market, though it is advised that sleeping pills should never be taken if it isn't prescribed by a doctor as side effects might emerge.

Side effects of sleeping pills being used for long periods of time include increased mortality rate. Research shows that people who use it long term are more likely to die early than those who smoke. Sleeping pills doesn't cure chronic insomnia, but continuous ingestion of the medication may cause chemical dependency to it. It may also affect short-term memory, giving you a sort of hangover effect. Sleeping pills intensify certain neurotransmitters that stop the lungs from firing up, causing asphyxiation. People with sleep apnea must not use sleeping pills because it will increase the number of pauses and lengthen the pause time in breathing which may cause serious brain damage due to lack of oxygen.

Sleeping pills, however convenient it is to use, isn't a cure for any sleeping disorder. It cannot be used to treat insomnia's underlying causes, it can only give you temporary relief by giving you the rest you need at the moment. It is best to exhaust all natural means of getting through sleeping disorders as their effects are longer lasting than that induced by sleeping pills.

Teens Just Can't Get Enough Sleep

Some people just can't get themselves to sleep even if they want to. Teen-agers are not exempted from getting sleep problems not only because they are usually overloaded with school projects which take most of their sleeping time. Even with all the hustle and bustle that comes with school, teenagers' normally have enough adrenalin to last them till the wee hours of the morning.
Still, frequent sleep deprivation can cause problems even for the most healthy and vibrant youngster. Young people who experience sleep deficit have difficulty concentrating, studying, and working effectively. Long-term sleep deprivation can actually lead to emotional problems like depression.
According to recent studies, teenagers need 8ฝ to more than 9 hours of sleep every night. However, during the stage of adolescence, the body's internal biological clock, also known as circadian rhythm, is reset. The changes in the circadian rhythm makes them fall asleep later at night and wake up later in the morning. Experts attribute this change in the circadian rhythm to the fact that the brain hormone called melatonin is produced later at night in teens. Melatonin is released earlier in the night among kids and adults. Also, the delay in the sleep–wake cycle can worsen and possibly affect a person's daily performance at school or at work. This is called the delayed sleep phase syndrome.
Aside from changes in their body clocks, young people may also lose sleep due to insomnia, or the inability to fall asleep or staying asleep, which is commonly caused by stress. But there are other factors which may cause insomnia. These include physical discomfort such as stuffy nose due to colds or headaches; emotional problems like family issues or relationship troubles; and uncomfortable sleeping conditions, such as lying in a room that is too hot, cold, or noisy. Trying to sleep in a cramped bed or using pillows that are too soft or too firm also contributes to sleep deprivation.
Insomnia is also one of the most common problems associated with sleep deprivation. This sleeping problem lasts for a long period of time without relief. Chronic insomnia can be caused by a number of different problems, including medical conditions, mental health problems, medication side effects, or substance abuse. In extreme cases, chronic insomnia may lead to psychophysiologic insomnia --- a condition where a person's mind and body are severely affected by sleep deprivation. Sufferers of chronic insomnia are advised to seek help the help of physicians, therapists, or counselors for their condition.
A nightmare is a common experience among teens which can disrupt sleep patterns. Certain medications can trigger nightmares. Drugs and alcohol can also cause sleep altering patterns. However, stress and anxiety can also trigger nightmares. If nightmares interfere with sleep, it's time to talk to medical health professionals. Other conditions that can affect sleep in young people include Periodic Limb Disorder, Restless Legs Syndrome, Obstructive Sleep Apnea, Reflux, Narcolepsy, and Sleepwalking.
When there's a feeling of fatigue even after getting enough rest, a consultation with your doctor is advised. Excessive fatigue can be due to a number of health reasons, not just a sleep disorder. Doctors can do a physical examination and may review a person's medical history when they suspect the presence of other conditions that interfere with sleep.
Some sleep disorders can be treated with over-the-counter sleeping pills while others can be addressed through special therapy meant to reset a person's body clock. Teens are encouraged to make lifestyle changes that promote good sleeping habits such as avoiding playing video games or watching TV before sleeping, as well as drinking too much coffee at nighttime.