What is snoring?
In short, snoring occurs when a person breathes through their mouth and causes vibrations in the soft palate and uvula. Generally occurring during sleep, snoring comes in many different sounds that occur in men and women, the young and the old and even animals. Snoring in one person can be very slight and soft, while in another the snoring can be loud. The loudness of the sound usually depends upon the person and why they are snoring.
What causes snoring?
When a person sleeps, the muscles not in use begin to relax and the airways will narrow. Snoring occurs when the air is being pushed through a person’s airway. Depending on how forceful the air is being pushed, the loudness of the snore will vary. Men are often louder than women because their necks are generally larger. It is also believed that a hormone produced by women, known as progesterone, works to prevent or significantly reduce instances of snoring. There are many different causes that could lead to snoring. For example, if a person suffers from allergies that could clog the airways or takes medications that dry up the nasal cavities, they may suffer from snoring.
Anything that will clog, irritate, or otherwise block the airway can be a cause for snoring, such as a common cold, the flu, thick nasal tissues, nasal sprays, swollen thyroid gland, tonsillitis, swollen adenoids, large tongue, obesity, alcohol, aging, and smoking cigarettes. All of these can lead to the occurrence of snoring in any person.
Does snoring affect anyone other than the snorer?
In one word, YES! Snoring can affect everyone in the household. When snoring occurs, usually the person doing the snoring has no idea they are doing so. Everyone around them will likely be perfectly aware of it. There are a variety of things that can occur with those who have to live with a snorer. They will likely lose sleep and this can lead to many other emotional disturbances.
Is there a cure for snoring?
There are many different actions a snorer can take to cure snoring. There is surgery available, however, there are a few things to consider before undergoing surgery. For one, the cost of surgery is high and your insurance may not provide coverage for surgery to stop snorong. Another is that some people are more vulnerable to having complications following surgery. There could also be side effects, medication needed, or even the possibility that surgery was pointless and the snoring continued (due to other underlying causes for the snoring).
Some people look towards alternative methods for treating snoring such as medications, devices, exercise, diet, and changing sleep position.
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Friday, January 30, 2009
Sunday, January 25, 2009
Excessive Snoring & What It Could Mean To You
It may be difficult to know whether you suffer from typical or excessive snoring. A large part of the problem comes from the fact that it can be difficult to diagnose your own snoring habits while you are asleep. Perhaps the most useful information would come from a spouse, who may be awoken through the night as a result of the snoring. He/she will be more familiar with your snoring and may be able to offer an opinion as to whether they notice excessive snoring.
So, just what is excessive snoring? Perhaps it could best be defined as repetitive, loud, disruptive and continual. Regular snoring is often the result of the airway passages becoming restricted through the night. This is generally caused by the fatty tissues relaxing in the back of the throat and causing a vibration, which is snoring. Excessive snoring, however, may be a sign of something much more serious. In fact, excessive snoring is a direct symptom of sleep apnea. Sufferers of this disorder actually stop breathing on more than one occasion during the night. This results from the airways becoming completely blocked and, if left untreated, sleep apnea may lead to heart disease, a stroke or other serious medical problem.
If you suffer from excessive snoring, it may be time to consider visiting the doctor for a proper diagnosis. If it is determined that you have sleep apnea, you may need treatment to prevent the disorder from causing further problems. If you simply suffer from excessive snoring, there may be various snoring remedies that can curb your nighttime nuisance. Among them, sleeping on your side instead of your back, ridding your home of allergens, losing weight if previously diagnosed with obesity, giving up cigarettes and alcohol, etc. In addition, some anti-snoring devices may be able to stop snoring immediately. One such device, known as the Sleep Genie, is doctor approved and comfortably supports the jaw while keeping the mouth closed during sleep. It is virtually impossible to snore with your mouth closed, which is why the Sleep Genie is popular among snoring sufferers. It is important to remember that the Sleep Genie is not intended to cure sleep apnea, but rather help to eliminate snoring and add better quality sleep.
This article is intended for informational purposes only. It should not be used as, or in place of, professional medical advice. Before beginning any treatment for snoring, please consult a doctor for a proper diagnosis and remedy.
One of the most effective ways to cure sleep apnea is through weight loss. Obesity is one of the leading causes of sleep apnea and, therefore, is a large part of it’s cure. By beginning a well-balanced program consisting of diet and exercise, you will not only be helping to cure sleep apnea, but also taking a big step toward warding off future illnesses associated with obesity.
It is important to remember that only a physician can properly diagnose sleep apnea. This is confirmed through a series of questions and possibly a sleep study, which is when the patient spends the night at a sleep center where there breathing patterns are monitored. After every possible attempt to cure sleep apnea has proven unsuccessful, a physician may recommend surgery. Before electing for surgery, the patient should be aware of all risks associated with the procedure. At the same time, it is very important to cure sleep apnea or suffer the increased risks of heart disease, stroke and other serious illnesses. Many physicians will recommend use of a device called a Continuous Positive Airway Pressure (CPAP) device, which provides continual air pressure for the sufferer throughout the night. Some users of the CPAP machine find additional comfort with the Sleep Genie, which helps the mouth to remain closed and prevents the escape of the CPAP air treatments. While not intended as a cure for sleep apnea, the Sleep Genie often provides for better quality sleep to sufferers.
This article is intended for informational purposes only. It should not be used as, or in place of, professional medical advice. Before beginning any treatment for snoring, please consult a doctor for a proper diagnosis and remedy.
So, just what is excessive snoring? Perhaps it could best be defined as repetitive, loud, disruptive and continual. Regular snoring is often the result of the airway passages becoming restricted through the night. This is generally caused by the fatty tissues relaxing in the back of the throat and causing a vibration, which is snoring. Excessive snoring, however, may be a sign of something much more serious. In fact, excessive snoring is a direct symptom of sleep apnea. Sufferers of this disorder actually stop breathing on more than one occasion during the night. This results from the airways becoming completely blocked and, if left untreated, sleep apnea may lead to heart disease, a stroke or other serious medical problem.
If you suffer from excessive snoring, it may be time to consider visiting the doctor for a proper diagnosis. If it is determined that you have sleep apnea, you may need treatment to prevent the disorder from causing further problems. If you simply suffer from excessive snoring, there may be various snoring remedies that can curb your nighttime nuisance. Among them, sleeping on your side instead of your back, ridding your home of allergens, losing weight if previously diagnosed with obesity, giving up cigarettes and alcohol, etc. In addition, some anti-snoring devices may be able to stop snoring immediately. One such device, known as the Sleep Genie, is doctor approved and comfortably supports the jaw while keeping the mouth closed during sleep. It is virtually impossible to snore with your mouth closed, which is why the Sleep Genie is popular among snoring sufferers. It is important to remember that the Sleep Genie is not intended to cure sleep apnea, but rather help to eliminate snoring and add better quality sleep.
This article is intended for informational purposes only. It should not be used as, or in place of, professional medical advice. Before beginning any treatment for snoring, please consult a doctor for a proper diagnosis and remedy.
One of the most effective ways to cure sleep apnea is through weight loss. Obesity is one of the leading causes of sleep apnea and, therefore, is a large part of it’s cure. By beginning a well-balanced program consisting of diet and exercise, you will not only be helping to cure sleep apnea, but also taking a big step toward warding off future illnesses associated with obesity.
It is important to remember that only a physician can properly diagnose sleep apnea. This is confirmed through a series of questions and possibly a sleep study, which is when the patient spends the night at a sleep center where there breathing patterns are monitored. After every possible attempt to cure sleep apnea has proven unsuccessful, a physician may recommend surgery. Before electing for surgery, the patient should be aware of all risks associated with the procedure. At the same time, it is very important to cure sleep apnea or suffer the increased risks of heart disease, stroke and other serious illnesses. Many physicians will recommend use of a device called a Continuous Positive Airway Pressure (CPAP) device, which provides continual air pressure for the sufferer throughout the night. Some users of the CPAP machine find additional comfort with the Sleep Genie, which helps the mouth to remain closed and prevents the escape of the CPAP air treatments. While not intended as a cure for sleep apnea, the Sleep Genie often provides for better quality sleep to sufferers.
This article is intended for informational purposes only. It should not be used as, or in place of, professional medical advice. Before beginning any treatment for snoring, please consult a doctor for a proper diagnosis and remedy.
Sleeping Times During Infancy And Childhood
For three or four weeks after birth the infant sleeps more or less, day and night, only waking to satisfy the demands of hunger; at the expiration of this time, however, each interval of wakefulness grows longer, so that it sleeps less frequently, but for longer periods at a time.
This disposition to repose in the early weeks of the infant's life must not be interfered with; but this period having expired, great care is necessary to induce regularity in its hours of sleep, otherwise too much will be taken in the day-time, and restless and disturbed nights will follow. The child should be brought into the habit of sleeping in the middle of the day, before its dinner, and for about two hours, more or less. If put to rest at a later period of the day, it will invariably cause a bad night.
At first the infant should sleep with its parent. The low temperature of its body, and its small power of generating heat, render this necessary. If it should happen, however, that the child has disturbed and restless nights, it must immediately be removed to the bed and care of another female, to be brought to its mother at an early hour in the morning, for the purpose of being nursed. This is necessary for the preservation of the mother's health, which through sleepless nights would of course be soon deranged, and the infant would also suffer from the influence which such deranged health would have upon the milk.
When a month or six weeks has elapsed, the child, if healthy, may sleep alone in a cradle or cot, care being taken that it has a sufficiency of clothing, that the room in which it is placed is sufficiently warm, viz. 60 degrees, and the position of the cot itself is not such as to be exposed to currents of cold air. It is essentially necessary to attend to these points, since the faculty of producing heat, and consequently the power of maintaining the temperature, is less during sleep than at any other time, and therefore exposure to cold is especially injurious. It is but too frequently the case that inflammation of some internal organ will occur under such circumstances, without the true source of the disease ever being suspected. Here, however, a frequent error must be guarded against, that of covering up the infant in its cot with too much clothing throwing over its face the muslin handkerchief and, last of all, drawing the drapery of the bed closely together. The object is to keep the infant sufficiently warm with pure air; it therefore ought to have free access to its mouth, and the atmosphere of the whole room should be kept sufficiently warm to allow the child to breathe it freely: in winter, therefore, there must always be a fire in the nursery.
The child up to two years old, at least, should sleep upon a feather bed, for the reasons referred to above. The pillow, however, after the sixth month, should be made of horsehair; for at this time teething commences, and it is highly important that the head should be kept cool.
During Childhood
----------------
Up to the third or fourth year the child should be permitted to sleep for an hour or so before its dinner. After this time it may gradually be discontinued; but it must be recollected, that during the whole period of childhood more sleep is required than in adult age. The child, therefore, should be put to rest every evening between seven and eight; and if it be in health it will sleep soundly until the following morning. No definite rule, however, can be laid down in reference to the number of hours of sleep to be allowed; for one will require more or less than another.Regularity as to the time of going to rest is the chief point to attend to; permit nothing to interfere with it, and then only let the child sleep without disturbance, until it awakes of its own accord on the following morning, and it will have had sufficient rest.
The amount of sleep necessary to preserve health varies according to the state of the body, and the habits of the individual. Infants pass much the greater portion of their time in sleep. Children sleep twelve or fourteen hours. The schoolboy generally ten. In youth, a third part of the twenty-four hours is spent in sleep. Whilst, in advanced age, many do not spend more than four, five, or six hours in sleep.
It is a cruel thing for a mother to sacrifice her child's health that she may indulge her own vanity, and yet how often is this done in reference to sleep. An evening party is to assemble, and the little child is kept up for hours beyond its stated time for retiring to rest, that it may be exhibited, fondled, and admired. Its usual portion of sleep is thus abridged, and, from the previous excitement, what little he does obtain, is broken and unrefreshing, and he rises on the morrow wearied and exhausted.
Once awake, it should not be permitted to lie longer in bed, but should be encouraged to arise immediately. This is the way to bring about the habit of early rising, which prevents many serious evils to which parents are not sufficiently alive, promotes both mental and corporeal health, and of all habits is said to be the most conducive to longevity.
A child should never be suddenly aroused from sleep; it excites the brain, quickens the action of the heart, and, if often repeated, serious consequences would result. The change of sleeping to waking should always be gradual.
The bed on which the child now sleeps should be a mattress: at this age a feather bed is always injurious to children; for the body, sinking deep into the bed, is completely buried in feathers, and the unnatural degree of warmth thus produced relaxes and weakens the system, particularly the skin, and renders the child unusually susceptible to the impressions of cold. Then, instead of the bed being made up in the morning as soon as vacated, and while still saturated with the nocturnal exhalations from the body, the bed-clothes should be thrown over the backs of chairs, the mattress shaken well up, and the window thrown open for several hours, so that the apartment shall be thoroughly ventilated.
It is also indispensably requisite not to allow the child to sleep with persons in bad health, or who are far advanced in life; if and where possible, it should always sleep alone.
This disposition to repose in the early weeks of the infant's life must not be interfered with; but this period having expired, great care is necessary to induce regularity in its hours of sleep, otherwise too much will be taken in the day-time, and restless and disturbed nights will follow. The child should be brought into the habit of sleeping in the middle of the day, before its dinner, and for about two hours, more or less. If put to rest at a later period of the day, it will invariably cause a bad night.
At first the infant should sleep with its parent. The low temperature of its body, and its small power of generating heat, render this necessary. If it should happen, however, that the child has disturbed and restless nights, it must immediately be removed to the bed and care of another female, to be brought to its mother at an early hour in the morning, for the purpose of being nursed. This is necessary for the preservation of the mother's health, which through sleepless nights would of course be soon deranged, and the infant would also suffer from the influence which such deranged health would have upon the milk.
When a month or six weeks has elapsed, the child, if healthy, may sleep alone in a cradle or cot, care being taken that it has a sufficiency of clothing, that the room in which it is placed is sufficiently warm, viz. 60 degrees, and the position of the cot itself is not such as to be exposed to currents of cold air. It is essentially necessary to attend to these points, since the faculty of producing heat, and consequently the power of maintaining the temperature, is less during sleep than at any other time, and therefore exposure to cold is especially injurious. It is but too frequently the case that inflammation of some internal organ will occur under such circumstances, without the true source of the disease ever being suspected. Here, however, a frequent error must be guarded against, that of covering up the infant in its cot with too much clothing throwing over its face the muslin handkerchief and, last of all, drawing the drapery of the bed closely together. The object is to keep the infant sufficiently warm with pure air; it therefore ought to have free access to its mouth, and the atmosphere of the whole room should be kept sufficiently warm to allow the child to breathe it freely: in winter, therefore, there must always be a fire in the nursery.
The child up to two years old, at least, should sleep upon a feather bed, for the reasons referred to above. The pillow, however, after the sixth month, should be made of horsehair; for at this time teething commences, and it is highly important that the head should be kept cool.
During Childhood
----------------
Up to the third or fourth year the child should be permitted to sleep for an hour or so before its dinner. After this time it may gradually be discontinued; but it must be recollected, that during the whole period of childhood more sleep is required than in adult age. The child, therefore, should be put to rest every evening between seven and eight; and if it be in health it will sleep soundly until the following morning. No definite rule, however, can be laid down in reference to the number of hours of sleep to be allowed; for one will require more or less than another.Regularity as to the time of going to rest is the chief point to attend to; permit nothing to interfere with it, and then only let the child sleep without disturbance, until it awakes of its own accord on the following morning, and it will have had sufficient rest.
The amount of sleep necessary to preserve health varies according to the state of the body, and the habits of the individual. Infants pass much the greater portion of their time in sleep. Children sleep twelve or fourteen hours. The schoolboy generally ten. In youth, a third part of the twenty-four hours is spent in sleep. Whilst, in advanced age, many do not spend more than four, five, or six hours in sleep.
It is a cruel thing for a mother to sacrifice her child's health that she may indulge her own vanity, and yet how often is this done in reference to sleep. An evening party is to assemble, and the little child is kept up for hours beyond its stated time for retiring to rest, that it may be exhibited, fondled, and admired. Its usual portion of sleep is thus abridged, and, from the previous excitement, what little he does obtain, is broken and unrefreshing, and he rises on the morrow wearied and exhausted.
Once awake, it should not be permitted to lie longer in bed, but should be encouraged to arise immediately. This is the way to bring about the habit of early rising, which prevents many serious evils to which parents are not sufficiently alive, promotes both mental and corporeal health, and of all habits is said to be the most conducive to longevity.
A child should never be suddenly aroused from sleep; it excites the brain, quickens the action of the heart, and, if often repeated, serious consequences would result. The change of sleeping to waking should always be gradual.
The bed on which the child now sleeps should be a mattress: at this age a feather bed is always injurious to children; for the body, sinking deep into the bed, is completely buried in feathers, and the unnatural degree of warmth thus produced relaxes and weakens the system, particularly the skin, and renders the child unusually susceptible to the impressions of cold. Then, instead of the bed being made up in the morning as soon as vacated, and while still saturated with the nocturnal exhalations from the body, the bed-clothes should be thrown over the backs of chairs, the mattress shaken well up, and the window thrown open for several hours, so that the apartment shall be thoroughly ventilated.
It is also indispensably requisite not to allow the child to sleep with persons in bad health, or who are far advanced in life; if and where possible, it should always sleep alone.
Treating Sleep Apnea
Stopping breathing or shortness of breath causes sleep apnea. It is a very risky syndrome and if you feel you are suffering from this disorder you should immediately seek medical attention. It can be dangerous to not get proper attention for sleep apnea. If the problem persists and you are not getting any treatment, it could result in serious health hazards like heart attack, stroke, an irregular heart beat, impotency, high blood pressure and other heart related diseases.
When a person is suffering from sleep apnea, the upper airways become obstructed. They can be blocked by tissues, large tonsils, or a large tongue. The most common factor behind sleep apnea is the structure of jaw and airway.
Common symptoms of sleep apnea are extreme daytime sleepiness and recurring periods of interrupted breathing. There may be other symptoms of sleep apnea like loud snoring, headaches, being overweight, having high blood pressure and suffering from irritability or a change in personality.
Sleep apnea is dangerous, and it can be fatal in many cases. You should not ignore sleep apnea and get treatment immediately. Weight loss, surgery, dental appliances, and breathing assistance devices are various ways you can treat sleep apnea. The use of a breath assistance device is the most popular and most effective treatment of sleep apnea. These breathing assistance devices help in increasing the air pressure in the airways, which prevents the airways from collapsing. You have to wear this device in the form of a mask that has a small air blower connected through a pipe to the nose, and you must wear this mask when you go to sleep. There is also another type of device which will be useful for those whose tongue is the main source of obstruction. This device is a suction cup that is used to assist the teeth and tongue from closing the airway.
There are different types of surgeries available as treatment for sleep apnea. With surgery, the uvula, the dangling flesh at the back of your mouth, is eliminated and soft palate and pharynx are made tighter. There are also nasal surgeries which are used to improve sleep apnea. There are several jaw surgeries that can treat sleep apnea as they can help in reducing airway blockages.
It is definitely advisable that you seek professional treatment if you are suffering from sleep apnea. There are also several ways in which you can help yourself. If you are overweight, work towards losing some weight. Quitting smoking can help reduce instances of sleep apnea. You should eliminate all alcohol if possible since alcohol worsens sleep apnea. If you maintain a healthy lifestyle you can make living with “sleep apnea” easier.
When a person is suffering from sleep apnea, the upper airways become obstructed. They can be blocked by tissues, large tonsils, or a large tongue. The most common factor behind sleep apnea is the structure of jaw and airway.
Common symptoms of sleep apnea are extreme daytime sleepiness and recurring periods of interrupted breathing. There may be other symptoms of sleep apnea like loud snoring, headaches, being overweight, having high blood pressure and suffering from irritability or a change in personality.
Sleep apnea is dangerous, and it can be fatal in many cases. You should not ignore sleep apnea and get treatment immediately. Weight loss, surgery, dental appliances, and breathing assistance devices are various ways you can treat sleep apnea. The use of a breath assistance device is the most popular and most effective treatment of sleep apnea. These breathing assistance devices help in increasing the air pressure in the airways, which prevents the airways from collapsing. You have to wear this device in the form of a mask that has a small air blower connected through a pipe to the nose, and you must wear this mask when you go to sleep. There is also another type of device which will be useful for those whose tongue is the main source of obstruction. This device is a suction cup that is used to assist the teeth and tongue from closing the airway.
There are different types of surgeries available as treatment for sleep apnea. With surgery, the uvula, the dangling flesh at the back of your mouth, is eliminated and soft palate and pharynx are made tighter. There are also nasal surgeries which are used to improve sleep apnea. There are several jaw surgeries that can treat sleep apnea as they can help in reducing airway blockages.
It is definitely advisable that you seek professional treatment if you are suffering from sleep apnea. There are also several ways in which you can help yourself. If you are overweight, work towards losing some weight. Quitting smoking can help reduce instances of sleep apnea. You should eliminate all alcohol if possible since alcohol worsens sleep apnea. If you maintain a healthy lifestyle you can make living with “sleep apnea” easier.
Sleeping Problems in the Elderly
Sleeping problems in the elderly are more than likely to manifest in a particular pattern, depending on the health of the person, and the prescription drugs they may be taking for their health problems.The quality of their sleep may change considerably, either because of less demands on their energy as a result of retirement, or through illness.
Illness disrupts sleep patters in the elderly, and may result in increased awakenings due to physical discomfort.Urinary urgency, cramps, angina,chronic obstructive airways disease,and left ventricular failure may be some of the many illnesses which cause sleep problems in the elderly.
An elderly person may become very anxious about a change in their sleep pattern, however, it will be necessary to thoroughly investigate the problem in order to ascertain if this perceived sleeping problem, causes dysfunction in their waking activities.If the elderly person has a carer, or lives with family then the problem may be easier to assess, for what appears to be a problem may only be a normal change in sleep pattern for the age.
The most frequently occurring sleep problem in the elderly appears to be sleep latency, the person may spend some hours in bed before sleep occurs. This may be perceived by the elderly person to be a problem, and sleeping pills may be sought.Sleep latency is more common in females, and this appears to apply in all age groups, not just to elderly persons,however, it does occur more often in elderly females.
Possibly reduced daytime activity,combined with daytime naps may contribute to reduced quality of sleep in the elderly. The pressure of a normal working day has been taken away, so the energy output is considerably less, while this may be offered as a possible reason for sleep latency, many others factors may be involved.
There may be much confusion about sleep latency, the difficulty may be exaggerated because the person who experiences it may be convinced that unless they have 8 hours of quality sleep, they will become ill.Sometimes it is difficult to convince an elderly person that they no longer require 8 hours of unbroken sleep, but may be better served by a shorter night time sleep supplemented with day time naps.
Re the old remedy of a glass of milk before bed:
According to Jean Carper, The Food Pharmacy, milk for insomniacs,never!
Milk, particularly low fat milk wakes you up. " Milk deliver tyrosine to the brain, which in turn triggers production of dopamine and norepinephrine, stimulating you to think more quickly, and accurately".
So how can sleep problems in the elderly be resolved? Firstly, a warm comfortable noise free environment, regular exercise, good diet, no heavy meals at night, no eating late at night, relaxation therapies, aromatherapy, herbs like valerian may be taken as a tea, provided that your doctor has been consulted. Homeopathy is the cheapest, the least invasive, the most gentle, with no side effects, and no interactions with any drugs you may be taking. No homeopathic remedies are recommended here for it is important to consult a qualified homeopath in order to achieve the best outcome for the patient.
Sleep problems in the elderly should be thoroughly investigated before any medications are prescribed. Unfortunately this is not always the procedure that is adopted, for often a script is written for what has been described as insomnia by the elderly person, however, such is mostly not the case, but rather it's a normal progression of a resetting of the circadian rhythms which requires education, not medication.
Provided that there is no evidence of disease of the central nervous system, such as dementia, Parkinson's disease, post-traumatic brain damage , and chronic pain, then sleep problems in the elderly are far better managed conservatively.
Illness disrupts sleep patters in the elderly, and may result in increased awakenings due to physical discomfort.Urinary urgency, cramps, angina,chronic obstructive airways disease,and left ventricular failure may be some of the many illnesses which cause sleep problems in the elderly.
An elderly person may become very anxious about a change in their sleep pattern, however, it will be necessary to thoroughly investigate the problem in order to ascertain if this perceived sleeping problem, causes dysfunction in their waking activities.If the elderly person has a carer, or lives with family then the problem may be easier to assess, for what appears to be a problem may only be a normal change in sleep pattern for the age.
The most frequently occurring sleep problem in the elderly appears to be sleep latency, the person may spend some hours in bed before sleep occurs. This may be perceived by the elderly person to be a problem, and sleeping pills may be sought.Sleep latency is more common in females, and this appears to apply in all age groups, not just to elderly persons,however, it does occur more often in elderly females.
Possibly reduced daytime activity,combined with daytime naps may contribute to reduced quality of sleep in the elderly. The pressure of a normal working day has been taken away, so the energy output is considerably less, while this may be offered as a possible reason for sleep latency, many others factors may be involved.
There may be much confusion about sleep latency, the difficulty may be exaggerated because the person who experiences it may be convinced that unless they have 8 hours of quality sleep, they will become ill.Sometimes it is difficult to convince an elderly person that they no longer require 8 hours of unbroken sleep, but may be better served by a shorter night time sleep supplemented with day time naps.
Re the old remedy of a glass of milk before bed:
According to Jean Carper, The Food Pharmacy, milk for insomniacs,never!
Milk, particularly low fat milk wakes you up. " Milk deliver tyrosine to the brain, which in turn triggers production of dopamine and norepinephrine, stimulating you to think more quickly, and accurately".
So how can sleep problems in the elderly be resolved? Firstly, a warm comfortable noise free environment, regular exercise, good diet, no heavy meals at night, no eating late at night, relaxation therapies, aromatherapy, herbs like valerian may be taken as a tea, provided that your doctor has been consulted. Homeopathy is the cheapest, the least invasive, the most gentle, with no side effects, and no interactions with any drugs you may be taking. No homeopathic remedies are recommended here for it is important to consult a qualified homeopath in order to achieve the best outcome for the patient.
Sleep problems in the elderly should be thoroughly investigated before any medications are prescribed. Unfortunately this is not always the procedure that is adopted, for often a script is written for what has been described as insomnia by the elderly person, however, such is mostly not the case, but rather it's a normal progression of a resetting of the circadian rhythms which requires education, not medication.
Provided that there is no evidence of disease of the central nervous system, such as dementia, Parkinson's disease, post-traumatic brain damage , and chronic pain, then sleep problems in the elderly are far better managed conservatively.
Memory Foam Mattress - Get A Good Night's Sleep
Memory Foam Mattresses are being used all over the world, not only for their comfort but also for all the health benefits they provide. The first memory foam was developed for NASA around the 70's for their space program, though it was never used. Memory foam is pressure sensitive, or temperature sensitive polyurethane foam which has the ability to compress, but then gradually return to its original shape. Therefore memory foam does not place nearly the same resistance on the joints as springs, air, and other materials that bounce back more rapidly. This invention has created a real hit among young and old alike. The Memory Foam Mattress has become the fastest growing segment in the mattress industry.
Memory Foam Mattresses have the ability to spread pressure over a greater surface area. These mattresses are now prescribed by doctors as well, for people having difficulty sleeping and other health problems like backache, as they can help to reduce pressure points.
There are many different companies now that make these mattresses, though not all memory foams are created equal. So don't try to compromise on the price; instead of getting those really inexpensive ones and regretting later, it's better to pay a little more and be assured of the quality you are getting. The cheap memory foam mattresses are generally made of either low density memory foam or layered with other cheaper foam products. They may not give the same comfort as higher density mattresses and will wear out relatively fast.
Memory Foam Mattresses come in different types. 4 lb density ones are the most popular as they are very high quality products and can last for a good amount of time - about 3 - 5 years. 3 - 3.5 lb density memory foam mattresses are cheaper than the 4 lb ones. If you are willing to pay more, you can also get 5.3 lb density, which are of very high quality. This density mattress is heavier, more temperature sensitive, usually stiffer, and bounces back more slowly. No matter which one you buy, you need to be careful about what foam it has in it. See that the cheap fillers are not used for your mattress. You should thoroughly research the company you are planning to get your Memory Foam Mattress from.
You should also check about the durability. Some may feel great in the beginning but may break down quickly. You should try and be safe by sticking to formulations that have been time tested, and not blindly rely on any new formulations.
A good Memory Foam Mattress is something you can invest in and you will definitely not regret it. You have to use it to believe it. So drive away those sleepless and uncomfortable nights, and get yourself one today!
Memory Foam Mattresses have the ability to spread pressure over a greater surface area. These mattresses are now prescribed by doctors as well, for people having difficulty sleeping and other health problems like backache, as they can help to reduce pressure points.
There are many different companies now that make these mattresses, though not all memory foams are created equal. So don't try to compromise on the price; instead of getting those really inexpensive ones and regretting later, it's better to pay a little more and be assured of the quality you are getting. The cheap memory foam mattresses are generally made of either low density memory foam or layered with other cheaper foam products. They may not give the same comfort as higher density mattresses and will wear out relatively fast.
Memory Foam Mattresses come in different types. 4 lb density ones are the most popular as they are very high quality products and can last for a good amount of time - about 3 - 5 years. 3 - 3.5 lb density memory foam mattresses are cheaper than the 4 lb ones. If you are willing to pay more, you can also get 5.3 lb density, which are of very high quality. This density mattress is heavier, more temperature sensitive, usually stiffer, and bounces back more slowly. No matter which one you buy, you need to be careful about what foam it has in it. See that the cheap fillers are not used for your mattress. You should thoroughly research the company you are planning to get your Memory Foam Mattress from.
You should also check about the durability. Some may feel great in the beginning but may break down quickly. You should try and be safe by sticking to formulations that have been time tested, and not blindly rely on any new formulations.
A good Memory Foam Mattress is something you can invest in and you will definitely not regret it. You have to use it to believe it. So drive away those sleepless and uncomfortable nights, and get yourself one today!
How To Fulfill Orders In Your Sleep
So you have a digital product to sell, but how do you make it automatically downloadable so you don't have to be sending out emails at all hours of the day (and night)? The solution is really very simple. Just use your autoresponder and the good news is most web hosting accounts already come with a basic autoresponder system.
The general idea is to create a special dedicated email address where payment notifications will be sent to. Once the autoresponder detects email being sent to this address, it will immediately kick back a reply email that you pre-programmed with download information and that is it. You're in business.
Easy as it is, this system does have a few flaws. For one, any email sent to that special address will return a reply with your product download information. Secondly, some payment processor's notification emails come from the payment processor themselves and it is only within the body of the notice will you find the customer's email. This is a problem because autoresponders that come with your web hosting account are not very sophisticated and can only reply to the originating email address. In plain English, this means all your order thank you emails will go to your payment processor, your customer receives nothing. And that is not good.
Thankfully, there are autoresponder systems that are much more robust and truly intelligent. They can literally scan the payment notification email, extract your customer's information, add them to the database so you can follow up with them later and send out a reply immediately to the customer using the information it gathered. All of this is done immediately behind the scenes in a matter of minutes (and even seconds); all your customer sees and experiences is one seamless process. These intelligent autoresponders come in the form of monthly services or scripts.
But what about securing the download? That is easy too. In many web host control panels, you will find a 'Protect Folder' or 'Password Protection' feature. By putting your downloads in a special folder and password protecting that folder, you will now keep spiders, robots and people who do not have access to the password out of your downloads.
What if you want a stronger protection system? In that case, you can use a membership manager where people can create their own logins. You can also get scripts or hosted shopping carts that will generate unique download links that expire after a certain time. These systems can set you back from $50 to $200 or more.
Up till now, all the options discussed only protect the download, not the product itself. If you're really concerned about piracy or if piracy is getting out of hand for you, the best way is to protect each download with its own unique key code. Fortunately there are services who can do that and integrate seamlessly into your existing checkout system. They cost $9.95 to $24.95 a month. If you are losing a big amount to piracy, the price may be small to pay.
Some food for thought, there will always be a small percentage of customers who will try to do what they know is wrong. The more control you exert, the more resentful customers will feel. Regardless of copyright, people do not like to be limited over something they already paid for. You just have to weigh it out what matters to you, keeping the majority of good customers happy or you want to spend time on a few rotten apples and of course don't forget to spell out your copyright and terms of use clearly. That's about the best you can do.
The general idea is to create a special dedicated email address where payment notifications will be sent to. Once the autoresponder detects email being sent to this address, it will immediately kick back a reply email that you pre-programmed with download information and that is it. You're in business.
Easy as it is, this system does have a few flaws. For one, any email sent to that special address will return a reply with your product download information. Secondly, some payment processor's notification emails come from the payment processor themselves and it is only within the body of the notice will you find the customer's email. This is a problem because autoresponders that come with your web hosting account are not very sophisticated and can only reply to the originating email address. In plain English, this means all your order thank you emails will go to your payment processor, your customer receives nothing. And that is not good.
Thankfully, there are autoresponder systems that are much more robust and truly intelligent. They can literally scan the payment notification email, extract your customer's information, add them to the database so you can follow up with them later and send out a reply immediately to the customer using the information it gathered. All of this is done immediately behind the scenes in a matter of minutes (and even seconds); all your customer sees and experiences is one seamless process. These intelligent autoresponders come in the form of monthly services or scripts.
But what about securing the download? That is easy too. In many web host control panels, you will find a 'Protect Folder' or 'Password Protection' feature. By putting your downloads in a special folder and password protecting that folder, you will now keep spiders, robots and people who do not have access to the password out of your downloads.
What if you want a stronger protection system? In that case, you can use a membership manager where people can create their own logins. You can also get scripts or hosted shopping carts that will generate unique download links that expire after a certain time. These systems can set you back from $50 to $200 or more.
Up till now, all the options discussed only protect the download, not the product itself. If you're really concerned about piracy or if piracy is getting out of hand for you, the best way is to protect each download with its own unique key code. Fortunately there are services who can do that and integrate seamlessly into your existing checkout system. They cost $9.95 to $24.95 a month. If you are losing a big amount to piracy, the price may be small to pay.
Some food for thought, there will always be a small percentage of customers who will try to do what they know is wrong. The more control you exert, the more resentful customers will feel. Regardless of copyright, people do not like to be limited over something they already paid for. You just have to weigh it out what matters to you, keeping the majority of good customers happy or you want to spend time on a few rotten apples and of course don't forget to spell out your copyright and terms of use clearly. That's about the best you can do.
How Exercise Can Help You Sleep Better...
The amount of physical activity that you expend during the day is a key ingredient to helping you sleep restfully at night.
The more active your body is during the day, the more likely you are able to relax fully at night and fall asleep easily.
With regular exercise your sleep quality is improved and the transition between the cycles and phases of sleep becomes smoother and more regular.
Keeping up your physical activity during the day may also be help you deal with the stress and worry in your life.
Studies indicate that there is a direct correlation between how much we exercise and how we feel both emotionally and physically by changes in our brain chemistry that occur from regular exercise.
Try to increase your physical daily activity during the day. The goal here is to give your body enough stimulation during the day so that you are not restless at night.
Our bodies require a certain amount of physical activity in order to function in a healthy manner.
It is important to note that you should not be exercising three to four hours before bed.
The ideal time for you to exercise is in the late afternoon or early evening. You want to expend your physical energy long before it is time for your body to rest and ready itself for sleep.
Attempt to exercise at least three to four times a week for a continuous period of 20 to 30 minutes. This can include something as simple as walking or something as strenuous as running.
The goal is to increase your heart rate and strengthen your lung capacity. Adding a regular exercise activity to your daily schedule will improve your overall health and benefit you emotionally. This is can help promote a natural remedy for your sleeplessness.
Besides walking and running there are many physical activities that you can add to your life to increase your activity level. Aerobic exercises seem to work best to battle sleeplessness.
Your goal is to increase the amount of oxygen that reaches your blood. There are many types of aerobic activities to choose from. These include running, biking, using a treadmill, jumping rope, and dancing.
Some non-aerobic activities may be beneficial to you as you attempt to solve your insomnia problem. The following activities are relaxing and have other healing properties:
- Yoga has a stimulatory effect on your nervous system, particularly the brain. Yoga uses breathing techniques and yoga postures to increase blood circulation to the brain centre, promoting regular and restful sleeping patterns. Regular practice of yoga will relax you as well as relieve stress and tension.
- Tai Chi is a form of breathing and movement that was developed by ancient Chinese monks. The movements involved in Tai Chi are precise and slow, which is ideal if you have joint pain or are unable to participate in high impact aerobic exercises. Studies have shown that Tai Chi may help people with insomnia by promoting relaxation.
If you find that you have no time to exercise on a regular basis try sneaking extra moments of activity into your daily schedule. Take the stairs instead of the elevator whenever possible.
Try parking your car around the corner and walking that extra block to your appointment. There are many small ways that you can incorporate some added activity into your life. Your goal is to have a healthy, well balanced life...
The more active your body is during the day, the more likely you are able to relax fully at night and fall asleep easily.
With regular exercise your sleep quality is improved and the transition between the cycles and phases of sleep becomes smoother and more regular.
Keeping up your physical activity during the day may also be help you deal with the stress and worry in your life.
Studies indicate that there is a direct correlation between how much we exercise and how we feel both emotionally and physically by changes in our brain chemistry that occur from regular exercise.
Try to increase your physical daily activity during the day. The goal here is to give your body enough stimulation during the day so that you are not restless at night.
Our bodies require a certain amount of physical activity in order to function in a healthy manner.
It is important to note that you should not be exercising three to four hours before bed.
The ideal time for you to exercise is in the late afternoon or early evening. You want to expend your physical energy long before it is time for your body to rest and ready itself for sleep.
Attempt to exercise at least three to four times a week for a continuous period of 20 to 30 minutes. This can include something as simple as walking or something as strenuous as running.
The goal is to increase your heart rate and strengthen your lung capacity. Adding a regular exercise activity to your daily schedule will improve your overall health and benefit you emotionally. This is can help promote a natural remedy for your sleeplessness.
Besides walking and running there are many physical activities that you can add to your life to increase your activity level. Aerobic exercises seem to work best to battle sleeplessness.
Your goal is to increase the amount of oxygen that reaches your blood. There are many types of aerobic activities to choose from. These include running, biking, using a treadmill, jumping rope, and dancing.
Some non-aerobic activities may be beneficial to you as you attempt to solve your insomnia problem. The following activities are relaxing and have other healing properties:
- Yoga has a stimulatory effect on your nervous system, particularly the brain. Yoga uses breathing techniques and yoga postures to increase blood circulation to the brain centre, promoting regular and restful sleeping patterns. Regular practice of yoga will relax you as well as relieve stress and tension.
- Tai Chi is a form of breathing and movement that was developed by ancient Chinese monks. The movements involved in Tai Chi are precise and slow, which is ideal if you have joint pain or are unable to participate in high impact aerobic exercises. Studies have shown that Tai Chi may help people with insomnia by promoting relaxation.
If you find that you have no time to exercise on a regular basis try sneaking extra moments of activity into your daily schedule. Take the stairs instead of the elevator whenever possible.
Try parking your car around the corner and walking that extra block to your appointment. There are many small ways that you can incorporate some added activity into your life. Your goal is to have a healthy, well balanced life...
Effective Snoring & Sleep Apnea Treatments
There is a substantial difference in snoring and sleep apnea but, ironically, the treatments are much the same. It is first important to differentiate the two terms.
Snoring is nothing more than a vibration caused from fatty tissue rubbing against the back of the throat during sleep. It is often the cause of sleep loss, aggravation and inconvenience. Snoring alone, however, is not as dangerous as sleep apnea, which occurs when an individual stops breathing completely throughout the night. This is usually caused by a complete airway blockage resulting from tissue in the throat relaxing and cutting off the air supply. The sleep apnea sufferer awakens quickly due to their loss of air, but they may not realize what has happened. Frequent awakening, difficulty breathing or gasping for air and heavy snoring are all common signs of sleep apnea and may require an immediate need for effective snoring and sleep apnea treatments.
There are a variety of snoring and sleep apnea treatments, including changing to sleeping on your side instead of your back, maintaining a healthy diet and exercise program, ridding your home of allergens to help you breathe easier during the night, elevating your head with an extra pillow at night or the use of doctor recommended apnea treatment devices. Once a patient has been diagnosed with sleep apnea, a more aggressive series of snoring and sleep apnea treatments may be required. If left untreated, sleep apnea can lead to heart disease, a stroke or other serious medical condition. Many apnea sufferers use a Continuous Positive Airway Pressure (CPAP) machine to help them receive a continual amount of air during the night, which helps to prevent the tissues in their throat from collapsing and blocking their airway causing them to stop breathing completely.
During snoring and sleep apnea treatments, sleepers need to sleep with their mouth closed or they risk losing the effects of the CPAP treatment. The Sleep Genie is a product that is designed to help improve sleep quality and allow the sleeper to rest comfortably with their mouth closed. While not intended to be used as a cure for sleep apnea, it may help to keep the sufferers mouth closed so that they can continue to receive the benefits of the CPAP machine. If the patient suffers from snoring, and not sleep apnea, the Sleep Genie is beneficial in helping to prevent snoring altogether because it is virtually impossible to snore with your mouth closed.
This article is intended for informational purposes only. It should not be used as, or in place of, professional medical advice. Before beginning any treatment for snoring, please consult a doctor for a proper diagnosis and remedy.
Snoring is nothing more than a vibration caused from fatty tissue rubbing against the back of the throat during sleep. It is often the cause of sleep loss, aggravation and inconvenience. Snoring alone, however, is not as dangerous as sleep apnea, which occurs when an individual stops breathing completely throughout the night. This is usually caused by a complete airway blockage resulting from tissue in the throat relaxing and cutting off the air supply. The sleep apnea sufferer awakens quickly due to their loss of air, but they may not realize what has happened. Frequent awakening, difficulty breathing or gasping for air and heavy snoring are all common signs of sleep apnea and may require an immediate need for effective snoring and sleep apnea treatments.
There are a variety of snoring and sleep apnea treatments, including changing to sleeping on your side instead of your back, maintaining a healthy diet and exercise program, ridding your home of allergens to help you breathe easier during the night, elevating your head with an extra pillow at night or the use of doctor recommended apnea treatment devices. Once a patient has been diagnosed with sleep apnea, a more aggressive series of snoring and sleep apnea treatments may be required. If left untreated, sleep apnea can lead to heart disease, a stroke or other serious medical condition. Many apnea sufferers use a Continuous Positive Airway Pressure (CPAP) machine to help them receive a continual amount of air during the night, which helps to prevent the tissues in their throat from collapsing and blocking their airway causing them to stop breathing completely.
During snoring and sleep apnea treatments, sleepers need to sleep with their mouth closed or they risk losing the effects of the CPAP treatment. The Sleep Genie is a product that is designed to help improve sleep quality and allow the sleeper to rest comfortably with their mouth closed. While not intended to be used as a cure for sleep apnea, it may help to keep the sufferers mouth closed so that they can continue to receive the benefits of the CPAP machine. If the patient suffers from snoring, and not sleep apnea, the Sleep Genie is beneficial in helping to prevent snoring altogether because it is virtually impossible to snore with your mouth closed.
This article is intended for informational purposes only. It should not be used as, or in place of, professional medical advice. Before beginning any treatment for snoring, please consult a doctor for a proper diagnosis and remedy.
Baby Sleep Tips - The Ferber Method
One of the most important things in getting you baby to sleep properly is for your baby to learn to sleep on his or her own. The reason it is so difficult for many parents - why parents of a newborn suffer from so many sleepless nights - is because your baby, at first, isn't used to sleeping on his own, and when he wakes up in the night he cries for his mother: being in the presence of his mother is only way he knows how to get to sleep. It is natural that this transition from sleeping with the mother, to sleeping on his own, will take some time for your baby. Many baby sleep tips involve setting up a strict nighttime routine, and introducing objects - such as stuffed animals - into the bed that your baby can associate with sleep. If you find after some months that your baby is still not able to sleep on his own, you can try what is known as the Ferber method.
Invented by Dr. Richard Ferber, the Ferber method is the most common way of weaning your child away from the mother, in terms of his sleep habits. It is usually successful within a couple of weeks. Nevertheless, it is important that you choose a week where you can afford to lose some sleep to begin the Ferber method. Especially at the beginning of the process, the Ferber method does require that you spend a lot of time listening to your baby crying, and if you attempt it at a time when you are desperate to sleep, you run the risk of breaking down and allowing your child to sleep with you, or sleeping in the room with him. If you do so you risk undoing a lot of work that you will have put into the method.
The first night you attempt the Ferber method, put your child to bed as you normally do. Your baby should be tired but still awake when you put him to bed, so that he is left to fall asleep on his own. After you leave the room, the baby will inevitably start crying. Allow him to cry for about 5 minutes, then re-enter the room to console him. It's important that you stay in the room for only a short time - even if he is still crying - and that you don't pick him up or rock him. This second time you leave the room, wait 10 minutes before returning in the same manner. The third time wait 15 minutes, and set this as a maximum wait time for the rest of the night.
Every time thereafter, enter the room briefly and then allow your child to cry for 15 minutes. Eventually, he will fall asleep on his own during one of the 15 minute intervals in which you are out of the room. The second night, you should begin with a 10 minute wait before re-entering the room, followed by 15 and then 20 minutes. In a similar fashion, increase your initial and subsequent wait times by 5 minutes each night.
Using this method your child will soon learn to go to sleep on his own. Although it can be difficult to listen to your baby cry, understand that the Ferber method is a safe and effective way of getting your baby to learn to sleep on his own.
Invented by Dr. Richard Ferber, the Ferber method is the most common way of weaning your child away from the mother, in terms of his sleep habits. It is usually successful within a couple of weeks. Nevertheless, it is important that you choose a week where you can afford to lose some sleep to begin the Ferber method. Especially at the beginning of the process, the Ferber method does require that you spend a lot of time listening to your baby crying, and if you attempt it at a time when you are desperate to sleep, you run the risk of breaking down and allowing your child to sleep with you, or sleeping in the room with him. If you do so you risk undoing a lot of work that you will have put into the method.
The first night you attempt the Ferber method, put your child to bed as you normally do. Your baby should be tired but still awake when you put him to bed, so that he is left to fall asleep on his own. After you leave the room, the baby will inevitably start crying. Allow him to cry for about 5 minutes, then re-enter the room to console him. It's important that you stay in the room for only a short time - even if he is still crying - and that you don't pick him up or rock him. This second time you leave the room, wait 10 minutes before returning in the same manner. The third time wait 15 minutes, and set this as a maximum wait time for the rest of the night.
Every time thereafter, enter the room briefly and then allow your child to cry for 15 minutes. Eventually, he will fall asleep on his own during one of the 15 minute intervals in which you are out of the room. The second night, you should begin with a 10 minute wait before re-entering the room, followed by 15 and then 20 minutes. In a similar fashion, increase your initial and subsequent wait times by 5 minutes each night.
Using this method your child will soon learn to go to sleep on his own. Although it can be difficult to listen to your baby cry, understand that the Ferber method is a safe and effective way of getting your baby to learn to sleep on his own.
Baby Sleep Tips - Develop A Reasonable Attitude
It's impossible to list all the different skills you need, and decisions that you have to make, as a new parent. Although you should try to educate yourself and talk to other parents, in most cases the best solution for any questions you may have is to follow your instincts. Parenting is, after all, one of the most natural things in the world. One of the most common and difficult things you'll deal with as the parent of a newborn is in getting your child to sleep well and throughout the night. Often, the process of achieving this seems to be a combination of science, art, and just plain luck. There are many baby sleep tips out there, and many of them are useful, but before you begin researching and applying them, you should develop a realistic and healthy attitude towards sleep. If you don't do this, you risk applying tips in a rigid and scattershot manner, which isn't likely to work.
One of the keys to this is understanding that you should be developing a long term goal, in terms of your baby's sleep habits. As much as any parent's short term goal is simply to get their child to go to sleep, so that she can get some sleep herself, you should be thinking of the long term goal of instilling healthy sleep habits in your child. A successful way to implement this goal is to be realistic and flexible. Your child is not going to sleep the same way or in the same manner every night. What you should be trying to do, therefore, is creating an environment that is conducive to sleep, so that your child can slowly learn to fall asleep on his own.
The best thing you can do is help your child develop an attitude in which sleep is both an enjoyable and secure state. Your child should think of sleep as a comforting thing that comes naturally. One way you can help foster this idea is by avoiding too much interference with your child's sleeping habits. Although it can be tempting to follow guides and implement rigid rules regarding your child's sleep, in many cases this can cause problems down the road.
If you rouse or put your child to bed at set hours, you may achieve a short term goal of getting some rest, but you may also be altering your child's attitudes towards sleep. Instead of thinking of sleep as an enjoyable activity, he will begin to think of it as something he "has to do" like eating his dinner. By altering your child's attitude towards sleep in this way - by making him think of it as a task rather than an enjoyable activity - you risk problems developing later.
In older children and adults who have sleeping problems, doctors can often trace the source of the problem back to sleeping habits enforced at an extremely young age. If as a baby the subject was put to bed at a set hour, for example, regardless of weather he was tired or not. By trying to stay more in tune with how your baby is feeling and what he wants, you will encourage a healthier attitude towards sleep, which will benefit both you and your child in the future.
One of the keys to this is understanding that you should be developing a long term goal, in terms of your baby's sleep habits. As much as any parent's short term goal is simply to get their child to go to sleep, so that she can get some sleep herself, you should be thinking of the long term goal of instilling healthy sleep habits in your child. A successful way to implement this goal is to be realistic and flexible. Your child is not going to sleep the same way or in the same manner every night. What you should be trying to do, therefore, is creating an environment that is conducive to sleep, so that your child can slowly learn to fall asleep on his own.
The best thing you can do is help your child develop an attitude in which sleep is both an enjoyable and secure state. Your child should think of sleep as a comforting thing that comes naturally. One way you can help foster this idea is by avoiding too much interference with your child's sleeping habits. Although it can be tempting to follow guides and implement rigid rules regarding your child's sleep, in many cases this can cause problems down the road.
If you rouse or put your child to bed at set hours, you may achieve a short term goal of getting some rest, but you may also be altering your child's attitudes towards sleep. Instead of thinking of sleep as an enjoyable activity, he will begin to think of it as something he "has to do" like eating his dinner. By altering your child's attitude towards sleep in this way - by making him think of it as a task rather than an enjoyable activity - you risk problems developing later.
In older children and adults who have sleeping problems, doctors can often trace the source of the problem back to sleeping habits enforced at an extremely young age. If as a baby the subject was put to bed at a set hour, for example, regardless of weather he was tired or not. By trying to stay more in tune with how your baby is feeling and what he wants, you will encourage a healthier attitude towards sleep, which will benefit both you and your child in the future.
Assessing Your Health: Sleep May Be More Important Than You Think
If counting sheep is not working for you, here are some facts you may want to sleep on-chronic sleep deprivation can do more than make you tired. It can significantly affect your health, safety, performance, and lifestyle.
Most people are surprised to learn that sleeping less than six or seven hours a night can increase their mortality risk more than smoking, high blood pressure or heart disease.
Losing as little as one and a half hours of sleep for just one night could result in a reduction of daytime alertness by as much as 32 percent. This loss can impair memory and the ability to think and process information effectively.
Decreased alertness can also affect your life by limiting your participation in activities that require sustained attention, such as reading a book or watching your favorite TV show. And the risk of receiving an occupational injury more than doubles when a person is sleepy.
Car accidents are another problem. The National Highway Traffic Safety Administration (NHTSA) estimates conservatively that each year drowsy driving is responsible for at least 100,000 automobiles crashed, 71,000 injuries and 1,550 fatalities.
As many as 70 million Americans have sleep disturbances-which include taking a long time to get to sleep, sleeping less and waking up frequently.
Sleep disturbances may in fact be a symptom of a much larger problem, especially if they are associated with irritability and mood swings. Emotional stress, racing thoughts and restlessness can be signs of something more serious, such as bipolar disorder.
"If someone is experiencing restlessness and irritability, along with sadness or emotional ups and downs for more than two weeks," said Dr. Ellen Frank, professor of psychiatry and psychology, University of Pittsburgh Medical Center and the Western Psychiatric Institute and Clinic, "they should seek medical attention from a specialist who is trained to diagnose or perhaps just rule out depression or bipolar disorder."
The Depression and Bipolar Support Alliance (DBSA) has launched a new Web site, www. sleeplessinamerica.org, which offers educational resources that provide screening for sleeplessness, information on when to see a doctor and a questionnaire to determine when sleeplessness might be symptomatic of a more serious illness. The Web site is also available in Spanish.
Most people are surprised to learn that sleeping less than six or seven hours a night can increase their mortality risk more than smoking, high blood pressure or heart disease.
Losing as little as one and a half hours of sleep for just one night could result in a reduction of daytime alertness by as much as 32 percent. This loss can impair memory and the ability to think and process information effectively.
Decreased alertness can also affect your life by limiting your participation in activities that require sustained attention, such as reading a book or watching your favorite TV show. And the risk of receiving an occupational injury more than doubles when a person is sleepy.
Car accidents are another problem. The National Highway Traffic Safety Administration (NHTSA) estimates conservatively that each year drowsy driving is responsible for at least 100,000 automobiles crashed, 71,000 injuries and 1,550 fatalities.
As many as 70 million Americans have sleep disturbances-which include taking a long time to get to sleep, sleeping less and waking up frequently.
Sleep disturbances may in fact be a symptom of a much larger problem, especially if they are associated with irritability and mood swings. Emotional stress, racing thoughts and restlessness can be signs of something more serious, such as bipolar disorder.
"If someone is experiencing restlessness and irritability, along with sadness or emotional ups and downs for more than two weeks," said Dr. Ellen Frank, professor of psychiatry and psychology, University of Pittsburgh Medical Center and the Western Psychiatric Institute and Clinic, "they should seek medical attention from a specialist who is trained to diagnose or perhaps just rule out depression or bipolar disorder."
The Depression and Bipolar Support Alliance (DBSA) has launched a new Web site, www. sleeplessinamerica.org, which offers educational resources that provide screening for sleeplessness, information on when to see a doctor and a questionnaire to determine when sleeplessness might be symptomatic of a more serious illness. The Web site is also available in Spanish.
Are You Having Sleepless Nights Because Of Your Finances?
You’ve worked hard all day and come home at night, only to discover that you can’t get comfortable in your own bed. You toss and you turn for well over three hours. As 3a.m. approaches, you finally go to sleep but the alarm sounds all too quickly at 6 a.m. It’s time for you to go to work. Day two comes and you’re off again to the usual rat race. You repeat the same pattern once you get home. Later that night you lay in bed, thinking how you’re going to pay all of these bills. Despite your best efforts on the job, including overtime, it doesn’t seem to be enough. What can you do? Who can you to turn to?
Does this sound like you? Are you a Christian having sleepless nights because of your finances? Here are the top five reasons I have found why people get into debt:
1) Try to live beyond their means. Keep up with the Joneses.
2) Lost job and bills pile up
3) Have never been taught money management
4) Divorcing and the other party charged up cards in the process splitting up
5) Impulse Shopping
I too was a victim. Not from just one, but two of these debt catalysts. My husband equally had financial woes, his was still on this list. Being in debt has a way of having a hold on you and causes you not to think clearly. People in debt tend to operate out of fear - for example they ignore phone calls because it might be a collection agency on the other end. How many calls have they missed? Or perhaps, they write a check in the hopes that it will clear the bank; knowing full well they spent the money on luxuries and other needless excesses that have caused the bank account to have insufficient funds.
If any of this sounds like you or someone you know, assure them they can get out of debt without filing bankruptcy. They have to want help and not let pride or embarrassment get in their way of being helped.
At Journey To Wholeness, we work with people who want help getting their finances in order. There is no charge for our help. Why would you pay someone to help you get out of debt?
Does this sound like you? Are you a Christian having sleepless nights because of your finances? Here are the top five reasons I have found why people get into debt:
1) Try to live beyond their means. Keep up with the Joneses.
2) Lost job and bills pile up
3) Have never been taught money management
4) Divorcing and the other party charged up cards in the process splitting up
5) Impulse Shopping
I too was a victim. Not from just one, but two of these debt catalysts. My husband equally had financial woes, his was still on this list. Being in debt has a way of having a hold on you and causes you not to think clearly. People in debt tend to operate out of fear - for example they ignore phone calls because it might be a collection agency on the other end. How many calls have they missed? Or perhaps, they write a check in the hopes that it will clear the bank; knowing full well they spent the money on luxuries and other needless excesses that have caused the bank account to have insufficient funds.
If any of this sounds like you or someone you know, assure them they can get out of debt without filing bankruptcy. They have to want help and not let pride or embarrassment get in their way of being helped.
At Journey To Wholeness, we work with people who want help getting their finances in order. There is no charge for our help. Why would you pay someone to help you get out of debt?
A Child Sleep Disorder Can Cause Educational Interference
Many children have sleep disorders that interrupt their lives, and those of their parents and siblings as well. A child sleep disorder can make life very difficult and interfere with the necessities of life. Parents who worry about the child sleep disorders in their family might rest assured that they are not alone. Many parents face similar problems. One of the main child sleep disorders that parents face is a child cannot sleep through the night. Most parents do not want their child to be awake in the middle of the night by themselves so this problem can affect their sleep as well.
The problems with some children are just part of their makeup because they do not sleep well through the night. Adults and children have sleep cycles that go between deep sleep and light sleep. The deep sleep cycle is when a person dreams. During the light sleep cycle, the child is more likely to wake up. Since each person goes through several of these cycles during the night, there are several times during the night when the child sleep disorder might occur. Infants do not usually sleep through the night for some time. These small babies have a light sleep cycle every fifty minutes. Parents of infants all know that this is the case, and they work to get their child on the proper sleep cycle.
A Child Sleep Disorder Can Interrupt the Necessary Amount of Sleep
Children need much more sleep than their parents although sometimes they want to stay up as long as their parents stay awake. A child in school needs between nine and twelve hours of sleep every night. They need at least nine hours to be ready to participate properly in school activities. There are many children who do not get this amount of sleep, and many of these do not do as well in school because of this. Children who are getting enough sleep will wake up easily. All parents who have trouble getting their children to wake up should know that their children need more sleep.
Children should also be able to fall asleep quickly. If they toss and turn for more than thirty minutes before they fall asleep, there is some kind of a problem. Children should be able to stay awake throughout the day if they are getting enough, proper sleep at night. There is information that a substantial number of children are not alert at school and that their drowsiness interferes with their education to some extent.
The problems with some children are just part of their makeup because they do not sleep well through the night. Adults and children have sleep cycles that go between deep sleep and light sleep. The deep sleep cycle is when a person dreams. During the light sleep cycle, the child is more likely to wake up. Since each person goes through several of these cycles during the night, there are several times during the night when the child sleep disorder might occur. Infants do not usually sleep through the night for some time. These small babies have a light sleep cycle every fifty minutes. Parents of infants all know that this is the case, and they work to get their child on the proper sleep cycle.
A Child Sleep Disorder Can Interrupt the Necessary Amount of Sleep
Children need much more sleep than their parents although sometimes they want to stay up as long as their parents stay awake. A child in school needs between nine and twelve hours of sleep every night. They need at least nine hours to be ready to participate properly in school activities. There are many children who do not get this amount of sleep, and many of these do not do as well in school because of this. Children who are getting enough sleep will wake up easily. All parents who have trouble getting their children to wake up should know that their children need more sleep.
Children should also be able to fall asleep quickly. If they toss and turn for more than thirty minutes before they fall asleep, there is some kind of a problem. Children should be able to stay awake throughout the day if they are getting enough, proper sleep at night. There is information that a substantial number of children are not alert at school and that their drowsiness interferes with their education to some extent.
20 Tips For A Great Night's Sleep
Getting a good night's sleep helps us to be happier, more productive people, so here's some tips to help you get a good night's sleep:
1. Avoid drinking tea or coffee late at night
2. Stop smoking – nicotine is a stimulant and so can make it difficult to get to sleep and stay asleep
3. Go to bed at the same time each night so that you set a routine
4. Only use the bed for sleeping and sex
5. Use dimmers on your light switches, and dim the lights in the hours before you go to bed to mimic the change from daylight to night time
6. Avoid taking exercise in the evening – exercise early in the day to promote restful sleep
7. Try using affirmations, such as: “I let go of the day, and enjoy restful, peaceful sleep” repeated several times while you prepare for sleep
8. If you can’t get to sleep after a while, get up keeping the lights low and do something boring until you feel sleepy
9. Alcohol may help you get to sleep, but you are more likely to wake during the night feeling thirsty and needing to go to the bathroom
10. Try relaxed breathing: breathe slowly and deeply concentrating on your abdomen rather than your chest
11. Get your allergies checked out, particularly if you wake craving particular food in the middle of the night
12. Avoid paying bills and similar jobs just before sleep
13. Try a herbal tea - chamomile, passion flower, lavender flowers or valerian are good, or take a herbal supplement such as scullcap or valerian
14. Put the essential oils lavender and clary sage on your pillow and inhale their soothing vapours as you sleep
15. Try some flower remedies - there are lots of different types. In the Bach flower remedies you might like to try ‘vervain’ if you find it difficult to switch off from the
day; ‘holly’ if anger and resentment keep you awake; ‘white chestnut’ for persistent unwanted thoughts; ‘aspen’ if you wake because of nightmares
16. Try holding your frontal eminences (the bumps on your forehead, about half way between your eyebrows and hairline) if you are awake because of stress
17. Try taking supplements – magnesium and calcium can work well
18. If you suffer with hot flushes/flashes, try some natural support for your endocrine system at this time. I personally recommend Neways wild yam and chaste berry cream
19. Many alternative and complementary therapists have success with people with sleep problems. Find a local therapist and ask them if they have experience in this field
20. Sleep problems can be a sign of an underlying medical condition (e.g. thyroid problems or depression), so get this checked out with a suitably qualified health professional
1. Avoid drinking tea or coffee late at night
2. Stop smoking – nicotine is a stimulant and so can make it difficult to get to sleep and stay asleep
3. Go to bed at the same time each night so that you set a routine
4. Only use the bed for sleeping and sex
5. Use dimmers on your light switches, and dim the lights in the hours before you go to bed to mimic the change from daylight to night time
6. Avoid taking exercise in the evening – exercise early in the day to promote restful sleep
7. Try using affirmations, such as: “I let go of the day, and enjoy restful, peaceful sleep” repeated several times while you prepare for sleep
8. If you can’t get to sleep after a while, get up keeping the lights low and do something boring until you feel sleepy
9. Alcohol may help you get to sleep, but you are more likely to wake during the night feeling thirsty and needing to go to the bathroom
10. Try relaxed breathing: breathe slowly and deeply concentrating on your abdomen rather than your chest
11. Get your allergies checked out, particularly if you wake craving particular food in the middle of the night
12. Avoid paying bills and similar jobs just before sleep
13. Try a herbal tea - chamomile, passion flower, lavender flowers or valerian are good, or take a herbal supplement such as scullcap or valerian
14. Put the essential oils lavender and clary sage on your pillow and inhale their soothing vapours as you sleep
15. Try some flower remedies - there are lots of different types. In the Bach flower remedies you might like to try ‘vervain’ if you find it difficult to switch off from the
day; ‘holly’ if anger and resentment keep you awake; ‘white chestnut’ for persistent unwanted thoughts; ‘aspen’ if you wake because of nightmares
16. Try holding your frontal eminences (the bumps on your forehead, about half way between your eyebrows and hairline) if you are awake because of stress
17. Try taking supplements – magnesium and calcium can work well
18. If you suffer with hot flushes/flashes, try some natural support for your endocrine system at this time. I personally recommend Neways wild yam and chaste berry cream
19. Many alternative and complementary therapists have success with people with sleep problems. Find a local therapist and ask them if they have experience in this field
20. Sleep problems can be a sign of an underlying medical condition (e.g. thyroid problems or depression), so get this checked out with a suitably qualified health professional
Thursday, January 22, 2009
Put Snoring to Rest
Almost everyone can tell at least one joke about people who snore. But snoring's no laughing matter. According to The American Academy of Otolaryngology - Head and Neck Surgery, severe snoring not only interrupts sleep, it can cause serious, long-term health problems, including obstructive sleep apnea.
For chronic snorers, the good news is that they're not alone. AAO-HNS says 45 percent of normal adults snore at least occasionally, and 25 percent are habitual snorers. Problem snoring is more frequent in males and people who are overweight, and it usually grows worse with age.
The noisy sounds of snoring occur when there is an obstruction to the free flow of air through the passages at the back of the mouth and nose where the tongue and upper throat meet the soft palate and uvula. These structures striking each other and vibrating during breathing cause the sounds that keeps millions of people awake at night.
AAO-HNS attributes snoring to a variety of reasons, including excessive bulkiness of throat tissue (children with large tonsils and adenoids often snore), inflammation and obstructed nasal airways.
So what's a sleep-deprived person to do? Many doctors recommend products that relieve congestion or inflammation. For example, Z-Snore, from the "Spray" line of sublingual sprays, can help with inflammation in the nose and respiratory tract, swollen tonsils, a stuffy nose and more.
Developed by doctors, Z-Snore is a combination of homeopathic remedies that act gently and cause no side effects. It can be sprayed directly under the tongue or mixed with water or juice. The product meets all FDA guidelines for good manufacturing practices.
Snorers and their spouses report dramatic results.
"The Spray is amazing," says Melanie Doyal, 39, of Gardnerville, Nev. "My husband snores, and I can't remember the last time I had a full night's sleep without having to jab him in the side to get him to turn over and quit snoring.
"The first time he tried Z-Snore, it worked! In fact, I woke up at 4:30 a.m. and checked to make sure he was still breathing."
For chronic snorers, the good news is that they're not alone. AAO-HNS says 45 percent of normal adults snore at least occasionally, and 25 percent are habitual snorers. Problem snoring is more frequent in males and people who are overweight, and it usually grows worse with age.
The noisy sounds of snoring occur when there is an obstruction to the free flow of air through the passages at the back of the mouth and nose where the tongue and upper throat meet the soft palate and uvula. These structures striking each other and vibrating during breathing cause the sounds that keeps millions of people awake at night.
AAO-HNS attributes snoring to a variety of reasons, including excessive bulkiness of throat tissue (children with large tonsils and adenoids often snore), inflammation and obstructed nasal airways.
So what's a sleep-deprived person to do? Many doctors recommend products that relieve congestion or inflammation. For example, Z-Snore, from the "Spray" line of sublingual sprays, can help with inflammation in the nose and respiratory tract, swollen tonsils, a stuffy nose and more.
Developed by doctors, Z-Snore is a combination of homeopathic remedies that act gently and cause no side effects. It can be sprayed directly under the tongue or mixed with water or juice. The product meets all FDA guidelines for good manufacturing practices.
Snorers and their spouses report dramatic results.
"The Spray is amazing," says Melanie Doyal, 39, of Gardnerville, Nev. "My husband snores, and I can't remember the last time I had a full night's sleep without having to jab him in the side to get him to turn over and quit snoring.
"The first time he tried Z-Snore, it worked! In fact, I woke up at 4:30 a.m. and checked to make sure he was still breathing."
Too Loud and Clear: How to Stop Snoring
Just about anyone who knows they snore has probably tried to stop snoring before. Not only for themselves, but for other people who wake up and lose valuable rest because of the noise. The problem is, snoring is not voluntary, it is an involuntary action—so it is not as easy as just saying “I’m going to stop snoring tonight.” If only it was. That being said, there are still different ways to treat snoring. This does not mean that everyone can stop snoring, but there are ways to treat many different of the causes that make many people snore.
The main medical cause of snoring (at least the majority of the time) is that the airway in your throat constricts (shrinks) and so your body is not getting enough air when you sleep. The snoring is your body’s way of trying to naturally compensate. There are all kinds of machines, gadgets, gimmicks, medicines, and combination of all of the above that have been touting their ability to prevent a person from snoring, with mixed results. There are some people who have touted various methods to stop snoring without the use of any other assistance. According to these people, the problem is that your tongue gets in the way of the airway, and training the tongue to stay out of the way will eliminate the snoring. There are websites and even entire books touting this method.
Another thought is that literally 99% of people who snore breathe through their mouths at night. This has led to a relatively new idea, a chin strap. The idea behind this is that if your mouth is held closed when you sleep, you will have to breathe through your nose and therefore will stop snoring. Some people say that after a certain amount of time this will train you to naturally breathe with your nose at night, others do not make any type of similar claim. The obvious problem to this is how uncomfortable it can be.
There are various more conventional methods of dealing with snoring, which include various nasal strips (to open the breathing passages) and nasal sprays. There is also a specialized pillow, designed to relax and support the neck muscles in such a way that it is also supposed to keep the airway open and therefore reduce snoring. Some studies have also found that smokers who quit sometimes top snoring as their lungs recover. There are many different options and directions, but there is probably an option out there for anyone who wants to look.
The main medical cause of snoring (at least the majority of the time) is that the airway in your throat constricts (shrinks) and so your body is not getting enough air when you sleep. The snoring is your body’s way of trying to naturally compensate. There are all kinds of machines, gadgets, gimmicks, medicines, and combination of all of the above that have been touting their ability to prevent a person from snoring, with mixed results. There are some people who have touted various methods to stop snoring without the use of any other assistance. According to these people, the problem is that your tongue gets in the way of the airway, and training the tongue to stay out of the way will eliminate the snoring. There are websites and even entire books touting this method.
Another thought is that literally 99% of people who snore breathe through their mouths at night. This has led to a relatively new idea, a chin strap. The idea behind this is that if your mouth is held closed when you sleep, you will have to breathe through your nose and therefore will stop snoring. Some people say that after a certain amount of time this will train you to naturally breathe with your nose at night, others do not make any type of similar claim. The obvious problem to this is how uncomfortable it can be.
There are various more conventional methods of dealing with snoring, which include various nasal strips (to open the breathing passages) and nasal sprays. There is also a specialized pillow, designed to relax and support the neck muscles in such a way that it is also supposed to keep the airway open and therefore reduce snoring. Some studies have also found that smokers who quit sometimes top snoring as their lungs recover. There are many different options and directions, but there is probably an option out there for anyone who wants to look.
Tuesday, January 20, 2009
Snoring Problem: Physical & Emotional Symptoms
The Physical Symptoms:
One of the very strange challenges that the entire topic of snoring faces, is that, well, most people don’t think it’s all that big of a problem. As a result, many people are quite skeptical when told that snoring is a severe physical and emotional health problem.
It only takes a minute, or a cursory glance, at the list of physical symptoms associated with a snoring problem to quickly embrace this funny sounding noun/verb into the class of serious health problems.
Here is just an opening list of the health concerns that could occur from snoring problems (and remember, please, that we’re just looking at physical snoring problems right now; emotional problems come later!).
• sleep apnea (described on the following page)
• heart disease
• stroke
• headaches throughout the day (due to poor quality sleep and poor airflow through trachea)
• night sweats
• heartburn
• swollen legs and arms (due to lack of oxygen flow)
• an overall weakened immune system
• hearing loss (if the snoring problem is very loud; remember, snoring can be as loud as a passing jet!)
• And more…
In addition, most of us assume that snoring problems are associated with adulthood; and, as such, that the physical ailments noted above are limited to adults. This is not the case at all, since many children and adolescents snore (particularly those with related airflow inhibiting conditions, such as asthma).
If you, the reader are not a snorer, but have lived with (or currently live with) a first class snorer, you might find yourself shedding a tear or two as you read this section. That’s because often overlooked in the whole snoring discussion are those people who don’t snore.
These are the husbands, the wives, the kids, the nanny, the siblings, the in-laws, and even the neighbors who have found themselves on the receiving end of a chain saw, or a lawn mower (the sounds of a snorer), that tended to start at around 10:00 pm, and continued – unabated! – Until about 7:00 am the following morning.
For such people, trying to fall and stay asleep was not merely an exercise in stress coping; it was an exercise in crisis management!
The Emotional Symptoms:
It’s not at all overly dramatic to suggest that the emotional costs of living with someone with a snoring problem are as severe, or possibly even more severe, as the physical toll associated with snoring problems. This is because snoring can lead to a disturbing array of emotional problems, including:
• lack of sleep, leading to depression and anxiety
• marital breakdown and divorce, due to lack of sleep and lack of empathy (remember, the partner with the snoring problem doesn’t often know the pain that they are unwittingly causing!)
• eviction by a landlord and the resulting humiliation (this may sound funny, but some people have literally been kicked out of their homes because of their snoring problem!)
• warring roommates and neighbors
• job loss, due to inability to concentrate and focus (because of sleeplessness)
• memory and retention problems due to sleeplessness
And within these problems (and this just a simple list, an entire book can be filled to document the real life emotional damage caused by snoring) are a host of painful mental states that infect both the guilty snorer, and the enraged non snorer.
These unproductive emotional states include:
• frustration
• anger
• feelings of violence
• helplessness
• desperation
• frustration
• exhaustion
• growing resentment
• lack of confidence and self-esteem
And let’s not forget the millions of non snorers who drive cars or operate heavy machinery; without a solid night of sleep, some of them can (and regrettably do) put both themselves and others at risk.
Indeed, the emotional problems associated with snoring are, unfortunately, less discussed; especially since the snorer himself or herself isn’t aware that he/she is causing so much unintentional emotional damage! Yet, as you can easily see (perhaps even in reflecting upon your own life), the emotional costs of being a snorer or living with someone who has a snoring problem can be severe and incalculable.
One of the very strange challenges that the entire topic of snoring faces, is that, well, most people don’t think it’s all that big of a problem. As a result, many people are quite skeptical when told that snoring is a severe physical and emotional health problem.
It only takes a minute, or a cursory glance, at the list of physical symptoms associated with a snoring problem to quickly embrace this funny sounding noun/verb into the class of serious health problems.
Here is just an opening list of the health concerns that could occur from snoring problems (and remember, please, that we’re just looking at physical snoring problems right now; emotional problems come later!).
• sleep apnea (described on the following page)
• heart disease
• stroke
• headaches throughout the day (due to poor quality sleep and poor airflow through trachea)
• night sweats
• heartburn
• swollen legs and arms (due to lack of oxygen flow)
• an overall weakened immune system
• hearing loss (if the snoring problem is very loud; remember, snoring can be as loud as a passing jet!)
• And more…
In addition, most of us assume that snoring problems are associated with adulthood; and, as such, that the physical ailments noted above are limited to adults. This is not the case at all, since many children and adolescents snore (particularly those with related airflow inhibiting conditions, such as asthma).
If you, the reader are not a snorer, but have lived with (or currently live with) a first class snorer, you might find yourself shedding a tear or two as you read this section. That’s because often overlooked in the whole snoring discussion are those people who don’t snore.
These are the husbands, the wives, the kids, the nanny, the siblings, the in-laws, and even the neighbors who have found themselves on the receiving end of a chain saw, or a lawn mower (the sounds of a snorer), that tended to start at around 10:00 pm, and continued – unabated! – Until about 7:00 am the following morning.
For such people, trying to fall and stay asleep was not merely an exercise in stress coping; it was an exercise in crisis management!
The Emotional Symptoms:
It’s not at all overly dramatic to suggest that the emotional costs of living with someone with a snoring problem are as severe, or possibly even more severe, as the physical toll associated with snoring problems. This is because snoring can lead to a disturbing array of emotional problems, including:
• lack of sleep, leading to depression and anxiety
• marital breakdown and divorce, due to lack of sleep and lack of empathy (remember, the partner with the snoring problem doesn’t often know the pain that they are unwittingly causing!)
• eviction by a landlord and the resulting humiliation (this may sound funny, but some people have literally been kicked out of their homes because of their snoring problem!)
• warring roommates and neighbors
• job loss, due to inability to concentrate and focus (because of sleeplessness)
• memory and retention problems due to sleeplessness
And within these problems (and this just a simple list, an entire book can be filled to document the real life emotional damage caused by snoring) are a host of painful mental states that infect both the guilty snorer, and the enraged non snorer.
These unproductive emotional states include:
• frustration
• anger
• feelings of violence
• helplessness
• desperation
• frustration
• exhaustion
• growing resentment
• lack of confidence and self-esteem
And let’s not forget the millions of non snorers who drive cars or operate heavy machinery; without a solid night of sleep, some of them can (and regrettably do) put both themselves and others at risk.
Indeed, the emotional problems associated with snoring are, unfortunately, less discussed; especially since the snorer himself or herself isn’t aware that he/she is causing so much unintentional emotional damage! Yet, as you can easily see (perhaps even in reflecting upon your own life), the emotional costs of being a snorer or living with someone who has a snoring problem can be severe and incalculable.
Thursday, January 15, 2009
Snoring- Causes and Cures
If you sleep next to someone who snores, you know what it is like. Constantly being awakened in the middle of the night, shoving them over on their side only to waken again when they roll back. The snoring does not seem to bother the sleeper, but can bother their partner so much that there are several attacks a year on snoring sleepers by their sleep mates. Before you decide to hit your snoring partner with large, heavy objects, there are some medical reasons for snoring that you should know about.
Relaxed muscles in the throat caused by alcohol or over the counter sleep medication can cause snoring, large tonsils or adenoids can cause snoring as well. Obstructed nasal passages such as a stuffy nose can cause snoring, so if your snoring sleeper is sensitive during hay fever season, that could be the reason. If the snoring is very loud, raspy, and constant, there are medical doctors and sleep clinics specially designed to help with sleep disturbances, and surgery may be needed.
Snoring followed by the sleeper appearing to stop breathing altogether is called sleep apnea and is a very serious condition. Sleep apnea can cause heart problems, high blood pressure, impotency, weight gain, and headaches. Therefore, you should seek medical advice and attention.
If the snoring is light, you can take some preventative measures. Regular exercise and losing weight can help. In addition, avoid taking medication that makes you sleepy, and try to sleep on your side rather than your back. Propping a pillow behind you can help keep you from rolling over on to your back during the night thus disturbing your sleep mate again.
Relaxed muscles in the throat caused by alcohol or over the counter sleep medication can cause snoring, large tonsils or adenoids can cause snoring as well. Obstructed nasal passages such as a stuffy nose can cause snoring, so if your snoring sleeper is sensitive during hay fever season, that could be the reason. If the snoring is very loud, raspy, and constant, there are medical doctors and sleep clinics specially designed to help with sleep disturbances, and surgery may be needed.
Snoring followed by the sleeper appearing to stop breathing altogether is called sleep apnea and is a very serious condition. Sleep apnea can cause heart problems, high blood pressure, impotency, weight gain, and headaches. Therefore, you should seek medical advice and attention.
If the snoring is light, you can take some preventative measures. Regular exercise and losing weight can help. In addition, avoid taking medication that makes you sleepy, and try to sleep on your side rather than your back. Propping a pillow behind you can help keep you from rolling over on to your back during the night thus disturbing your sleep mate again.
Saturday, January 10, 2009
Information On Snoring
It’s causes are various as are it’s effects. Sleepless nights, personality changes, lack of concentration and exhaustion are just a few of the results of snoring. Information on snoring is widely publicized, but it can be difficult to find all of the needed information in one article. This article is geared toward every aspect of information on snoring, including it’s causes, remedies and potential problems.
There are several factors that are believed to contribute to snoring. For example, obesity is one of the leading causes and is, therefore, one of the cures. If you are overweight, or have recently been diagnosed with obesity, a well-balanced diet and exercise program may help you to stop snoring.
Many studies and information on snoring also suggest that individuals who regularly sleep on their back are more likely to snore than those who do not. By sleeping on your side, you will lessen the chances of having the muscles and tissues relax to the back of your throat and restrict air passages. This often leads to snoring, which is why sleeping on your side may help to correct the problem. If side sleeping just isn’t possible, information on snoring also suggests that sleeping on two pillows instead of one may help to keep airways unrestricted and eliminate snoring.
The use of alcohol and cigarettes are also thought to increase the likelihood of snoring, which is one of the many reasons that snoring sufferers are urged to discontinue their use of these products. Cigarette smoke is just one of the allergens that may cause breathing problems. Information on snoring suggests that allergies may contribute to snoring, as well. When breathing becomes restricted, which is very often the case with allergies, sinuses or a cold, snoring may result. In an effort to avoid this, information on snoring suggests that ridding your home of allergens is a good idea. The use of air filtration units in every room, along with regular cleaning will help to eliminate pet hair, dust, cigarette smoke and other airborne allergens.
If you have tried every remedy possible, but you still require more information on snoring due to lack of results, consult a physician for the potential presence of sleep apnea. This disorder occurs when air passages are completely blocked and the sufferer actually stops breathing on multiple occasions during the night. Information on snoring suggests that pauses in breathing, excessive snoring and ineffective remedies are all symptoms of sleep apnea. This disorder must be treated effectively in order to avoid further complications, such as heart disease, a stroke or other serious medical condition.
This article is intended for informational purposes only. It should not be used as, or in place of, professional medical advice. Before beginning any treatment for snoring, please consult a doctor for a proper diagnosis and remedy.
There are several factors that are believed to contribute to snoring. For example, obesity is one of the leading causes and is, therefore, one of the cures. If you are overweight, or have recently been diagnosed with obesity, a well-balanced diet and exercise program may help you to stop snoring.
Many studies and information on snoring also suggest that individuals who regularly sleep on their back are more likely to snore than those who do not. By sleeping on your side, you will lessen the chances of having the muscles and tissues relax to the back of your throat and restrict air passages. This often leads to snoring, which is why sleeping on your side may help to correct the problem. If side sleeping just isn’t possible, information on snoring also suggests that sleeping on two pillows instead of one may help to keep airways unrestricted and eliminate snoring.
The use of alcohol and cigarettes are also thought to increase the likelihood of snoring, which is one of the many reasons that snoring sufferers are urged to discontinue their use of these products. Cigarette smoke is just one of the allergens that may cause breathing problems. Information on snoring suggests that allergies may contribute to snoring, as well. When breathing becomes restricted, which is very often the case with allergies, sinuses or a cold, snoring may result. In an effort to avoid this, information on snoring suggests that ridding your home of allergens is a good idea. The use of air filtration units in every room, along with regular cleaning will help to eliminate pet hair, dust, cigarette smoke and other airborne allergens.
If you have tried every remedy possible, but you still require more information on snoring due to lack of results, consult a physician for the potential presence of sleep apnea. This disorder occurs when air passages are completely blocked and the sufferer actually stops breathing on multiple occasions during the night. Information on snoring suggests that pauses in breathing, excessive snoring and ineffective remedies are all symptoms of sleep apnea. This disorder must be treated effectively in order to avoid further complications, such as heart disease, a stroke or other serious medical condition.
This article is intended for informational purposes only. It should not be used as, or in place of, professional medical advice. Before beginning any treatment for snoring, please consult a doctor for a proper diagnosis and remedy.
Monday, January 5, 2009
A Look at Snoring Treatments
If your own efforts to stop snoring do not help, consult your physician or an otolaryngologist -- or a doctor for the ear, nose, and throat. If you choose to try a dental appliance as a snoring treatment, you will need to see a dentist specializing in these devices. Some medical snoring treatments are continuous positive airway pressure (CPAP), oral devices (including dental appliances and lower jaw positioners), and surgery.
Continuous Positive Airway Pressure consists of sleeping with an air mask to maintain continuous air pressure in the throat. CPAP is a treatment for sleep apnea, as well as for snoring.
A wide range of dental appliances, oral devices, and lower jaw adjusters are available to alleviate snoring. Some people experience significant improvement with these oral appliances, which bring the lower jaw forward during sleep. Most of the products fit inside the mouth, but some products on the market are worn around the head and chin to adjust the position of the lower jaw.
As far as surgery goes, Thermal Ablation Palatoplasty (TAP) treats snoring and various types of Obstructive Sleep Apnea. The types of TAP include: laser-assisted uvula palatoplasty (LAUP) and radiofrequency ablation (or “somnoplasty”). Laser-assisted uvula palatoplasty (LAUP) vaporizes the uvula and a portion of the palate with a laser in the doctor's office under local anesthesia. LAUP effectively removes obstructions to the airway, which may be causing snoring or sleep apnea.
Laser-Assisted Uvula Palatoplasty has a higher success rate than Uvulopalatopharyngoplasty for sleep apnea (UPPP), but it requires a surgeon with expertise in laser procedures. Radiofrequency ablation, or somnoplasty, shrinks excess tissue in the upper airway with a needle electrode. For snoring, the soft palate and uvula are reduced. For Obstructive Sleep Apnea, the base of the tongue is reduced. For chronic nasal obstruction, nasal turbinates are reduced. Somnoplasty does not require general anesthesia.
According to many experts, while other snoring treatments may help in cases of milder snoring problems, for heavy snoring, surgically correcting obstructive conditions in the nose, pharynx, or uvula may be the only solution.
Continuous Positive Airway Pressure consists of sleeping with an air mask to maintain continuous air pressure in the throat. CPAP is a treatment for sleep apnea, as well as for snoring.
A wide range of dental appliances, oral devices, and lower jaw adjusters are available to alleviate snoring. Some people experience significant improvement with these oral appliances, which bring the lower jaw forward during sleep. Most of the products fit inside the mouth, but some products on the market are worn around the head and chin to adjust the position of the lower jaw.
As far as surgery goes, Thermal Ablation Palatoplasty (TAP) treats snoring and various types of Obstructive Sleep Apnea. The types of TAP include: laser-assisted uvula palatoplasty (LAUP) and radiofrequency ablation (or “somnoplasty”). Laser-assisted uvula palatoplasty (LAUP) vaporizes the uvula and a portion of the palate with a laser in the doctor's office under local anesthesia. LAUP effectively removes obstructions to the airway, which may be causing snoring or sleep apnea.
Laser-Assisted Uvula Palatoplasty has a higher success rate than Uvulopalatopharyngoplasty for sleep apnea (UPPP), but it requires a surgeon with expertise in laser procedures. Radiofrequency ablation, or somnoplasty, shrinks excess tissue in the upper airway with a needle electrode. For snoring, the soft palate and uvula are reduced. For Obstructive Sleep Apnea, the base of the tongue is reduced. For chronic nasal obstruction, nasal turbinates are reduced. Somnoplasty does not require general anesthesia.
According to many experts, while other snoring treatments may help in cases of milder snoring problems, for heavy snoring, surgically correcting obstructive conditions in the nose, pharynx, or uvula may be the only solution.
Saturday, January 3, 2009
Sleep and Insomia
There are times that you can't get yourself to sleep because you are worried or bothered by a particular problem. But there are also times when you can't get yourself to sleep and you don't know the reason why. Still, there are times that you feel so sleepy and your eyes are really tired and sore and, yet, you just can't seem to get yourself to sleep. You keep tossing in bed, ruffling your pillows but sleep remains elusive and you wonder what is really happening to you. And just as when the sun is already shining and you're supposed to be getting up to start your day, suddenly, you doze off.
Insomia. It is the inability to fall asleep, or the disturbance of sleep patterns, such as waking up after a few hours of sleep.
Many people have the wrong notion that our mind and body is in a passive state when we are asleep. On the contrary, it is a state of consciousness or dynamic activity which gives our body time to rest and build up strength while the brains continue to work.
Sleep has five phases. During the first stage, sleep is light and can be easily awakened. At this stage, the eyes move very slow as well as muscle activity. Oftentimes, when a person is awakened, sudden muscle contractions occur as if you are falling off. At stage 2, eye movements stop and brain waves turn slower with intermittent burst of rapid waves known as “sleep spindles”. In stage 3, delta waves start to appear. These are extremely slow brain waves interspersed with smaller, faster waves. During stage 4, only delta waves are being produced by the brain. You will have a hard time waking up someone whose sleep is already at stages 3 or 4 or in deep sleep where there is no more eye movement or muscle activity. People who are awakened during deep sleep experience temporary disorientation. It is also during deep sleep stage that children experience bedwetting, night terrors, or sleepwalking.
REM sleep is the last stage where breathing becomes faster, shallow and irregular. The eyes jerk rapidly in different directions with the limb muscles getting paralyzed for a short period of time. During this stage, the heart rate increases, blood pressure rises, and penile erections occur among men. Dreams are experienced during REM sleep stage.
These stages repeat in a cycle. A complete sleep cycle takes about 90 to 110 minutes on average. The first sleep cycle each night is characterized by short REM periods and long periods of deep sleep. But as the night goes by, REM sleep periods become longer while deep sleep periods get shorter. In the morning, people spend their sleep time in stages 1,2, and REM sleep stages. According to research, we spend 50% of our sleep time in stage 2 sleep, about 20% in REM sleep, and 30% in other sleep stages. In comparison, infants spend half of their sleep time in REM sleep.
Sleep and being awake are affected by different neurotransmitter signals in the brain. When food and medicine change the balance of these signals, we begin to feel alert or sluggish. It also affects the way we sleep. Coffee and other caffeinated drinks as well as weight loss diet pills can cause insomia by stimulating some parts of the brain. A lot of people suffering from insomia try to induce sleep by taking over the counter sleeping pills. Others resort to alcohol which only leads to light sleep, but deprives them of REM and deeper, more restorative stages of sleep.
Insomia. It is the inability to fall asleep, or the disturbance of sleep patterns, such as waking up after a few hours of sleep.
Many people have the wrong notion that our mind and body is in a passive state when we are asleep. On the contrary, it is a state of consciousness or dynamic activity which gives our body time to rest and build up strength while the brains continue to work.
Sleep has five phases. During the first stage, sleep is light and can be easily awakened. At this stage, the eyes move very slow as well as muscle activity. Oftentimes, when a person is awakened, sudden muscle contractions occur as if you are falling off. At stage 2, eye movements stop and brain waves turn slower with intermittent burst of rapid waves known as “sleep spindles”. In stage 3, delta waves start to appear. These are extremely slow brain waves interspersed with smaller, faster waves. During stage 4, only delta waves are being produced by the brain. You will have a hard time waking up someone whose sleep is already at stages 3 or 4 or in deep sleep where there is no more eye movement or muscle activity. People who are awakened during deep sleep experience temporary disorientation. It is also during deep sleep stage that children experience bedwetting, night terrors, or sleepwalking.
REM sleep is the last stage where breathing becomes faster, shallow and irregular. The eyes jerk rapidly in different directions with the limb muscles getting paralyzed for a short period of time. During this stage, the heart rate increases, blood pressure rises, and penile erections occur among men. Dreams are experienced during REM sleep stage.
These stages repeat in a cycle. A complete sleep cycle takes about 90 to 110 minutes on average. The first sleep cycle each night is characterized by short REM periods and long periods of deep sleep. But as the night goes by, REM sleep periods become longer while deep sleep periods get shorter. In the morning, people spend their sleep time in stages 1,2, and REM sleep stages. According to research, we spend 50% of our sleep time in stage 2 sleep, about 20% in REM sleep, and 30% in other sleep stages. In comparison, infants spend half of their sleep time in REM sleep.
Sleep and being awake are affected by different neurotransmitter signals in the brain. When food and medicine change the balance of these signals, we begin to feel alert or sluggish. It also affects the way we sleep. Coffee and other caffeinated drinks as well as weight loss diet pills can cause insomia by stimulating some parts of the brain. A lot of people suffering from insomia try to induce sleep by taking over the counter sleeping pills. Others resort to alcohol which only leads to light sleep, but deprives them of REM and deeper, more restorative stages of sleep.
Thursday, January 1, 2009
When Getting a Good Night's Sleep Remains a Dream
Getting a good night's sleep is essential for feeling refreshed and alert during the day. When we sleep, our body rests and restores energy levels. However, sleep is an active state that affects both our physical and mental well-being. A good night's sleep is often the best way to help a person cope with stress, solve problems and get a full recovery from illness. But, with all the stresses of everyday life, not everyone can now afford to have the needed eight hours sleep. Eight hours of uninterrupted sleep is what an average adult needs to maintain an optimal mental and physical health.
Sleep is prompted by natural cycles of activity in the brain and consists of two basic states: rapid eye movement (REM) sleep and non-rapid eye movement (NREM) sleep, which consists of Stages 1 through 4. During sleep, the body cycles between non-REM and REM sleep. Typically, people begin the sleep cycle with a period of non-REM sleep followed by a very short period of REM sleep. Dreams generally occur in the REM stage of sleep.
According to the National Institute of Neurological Disorders and Stroke, over 40 million Americans a year will suffer from some sort of sleep disorder. Many of them will go undiagnosed, or turn to over-the-counter sleeping aids for relief. While insomnia is the best-known sleep disorder, over 100 types of sleep disorders actually exist. In order to get a proper diagnosis, it’s important to understand the symptoms and causes of the most common forms of each sleep problems which also include sleep apnea, Restless Leg Syndrome (RLS), and narcolepsy.
Insomnia is itself often a symptom of other problems. Typical patterns of insomnia include the inability to fall asleep or stay asleep at night, waking up earlier than usual, and daytime fatigue. Most people with insomnia even fall asleep in inappropriate situations, like when they are driving. If this does occur, it may signal that a medical disorder (such as sleep apnea) is the cause of insomnia.
Excessive daytime sleepiness is the primary symptom of sleep apnea. Some people will deny sleepiness but still, they feel fatigued throughout the day. Other symptoms of sleep apnea include snoring, snorting, and gasping sounds when one sleeps. More often, it is first noticed by a sleeping partner. Restless sleep is also typical, as are headaches in the morning.
The primary warning sign of Restless Leg Syndrome or RLS is the irresistible urge to move the legs shortly after getting into bed, in the middle of the night after awakening, or even when wide awake during the day. The sensations of discomfort can be quite varied. Kicking or twitching leg movements during sleep, and sometimes while awake, may be warning signs.
Excessive sleepiness during the day, alleviated by naps, is a symptom of narcolepsy. Dreaming during naps and experiencing dream-like hallucinations while asleep are also warning signs. Loss of muscle control called cataplexy that occurs with emotion, such as laughing or anger, and the inability to move during sleep or when one has already awakened (called sleep paralysis) are also symptoms.
To determine if someone has a sleep disorder, first pay attention to a person's sleep habits and lifestyle or daily routine. If a person with sleep disorders is planning to visit a doctor, it is helpful to record sleep habits. Sleep history will help the patient and the doctor find the cause of the sleep problems. A person with a sleeping disorder can address most common sleep problems through lifestyle changes and improved sleep hygiene, but it is important to see a doctor or a sleep specialist for a diagnosis if sleep does not improve.
Sleep is prompted by natural cycles of activity in the brain and consists of two basic states: rapid eye movement (REM) sleep and non-rapid eye movement (NREM) sleep, which consists of Stages 1 through 4. During sleep, the body cycles between non-REM and REM sleep. Typically, people begin the sleep cycle with a period of non-REM sleep followed by a very short period of REM sleep. Dreams generally occur in the REM stage of sleep.
According to the National Institute of Neurological Disorders and Stroke, over 40 million Americans a year will suffer from some sort of sleep disorder. Many of them will go undiagnosed, or turn to over-the-counter sleeping aids for relief. While insomnia is the best-known sleep disorder, over 100 types of sleep disorders actually exist. In order to get a proper diagnosis, it’s important to understand the symptoms and causes of the most common forms of each sleep problems which also include sleep apnea, Restless Leg Syndrome (RLS), and narcolepsy.
Insomnia is itself often a symptom of other problems. Typical patterns of insomnia include the inability to fall asleep or stay asleep at night, waking up earlier than usual, and daytime fatigue. Most people with insomnia even fall asleep in inappropriate situations, like when they are driving. If this does occur, it may signal that a medical disorder (such as sleep apnea) is the cause of insomnia.
Excessive daytime sleepiness is the primary symptom of sleep apnea. Some people will deny sleepiness but still, they feel fatigued throughout the day. Other symptoms of sleep apnea include snoring, snorting, and gasping sounds when one sleeps. More often, it is first noticed by a sleeping partner. Restless sleep is also typical, as are headaches in the morning.
The primary warning sign of Restless Leg Syndrome or RLS is the irresistible urge to move the legs shortly after getting into bed, in the middle of the night after awakening, or even when wide awake during the day. The sensations of discomfort can be quite varied. Kicking or twitching leg movements during sleep, and sometimes while awake, may be warning signs.
Excessive sleepiness during the day, alleviated by naps, is a symptom of narcolepsy. Dreaming during naps and experiencing dream-like hallucinations while asleep are also warning signs. Loss of muscle control called cataplexy that occurs with emotion, such as laughing or anger, and the inability to move during sleep or when one has already awakened (called sleep paralysis) are also symptoms.
To determine if someone has a sleep disorder, first pay attention to a person's sleep habits and lifestyle or daily routine. If a person with sleep disorders is planning to visit a doctor, it is helpful to record sleep habits. Sleep history will help the patient and the doctor find the cause of the sleep problems. A person with a sleeping disorder can address most common sleep problems through lifestyle changes and improved sleep hygiene, but it is important to see a doctor or a sleep specialist for a diagnosis if sleep does not improve.
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