Better Sleep Secrets
Sleep Well . Feel Well . Live Well
Resources And Information on Sleeping Better
Click on the titles below to learn more about sleeping better
Can't Sleep?
10 Reasons You May Have A Snoring Problem
Insomnia - The Sleep Stealer
Banish Insomnia -- Sleep Safe with Amino Acids
Insomnia: Put It to Rest
Tips to Help You Get a Good Night's Sleep
The Basics about Sleep Apnea
Getting Treatment for Sleep Apnea
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Are you having trouble falling asleep? Is your mind replaying the days’ events; are you worried you will not be able to complete all of tomorrow’s tasks; is there a specific deadline at work that has you tossing and turning all night?
If any of these scenarios are keeping you up at night, there are natural sleep remedies which can help. Let’s take a closer look at a few herbs and cures which can help you.
Drink a cup of chamomile tea before going to bed. This herb has been effective in treating insomnia, and also soothes and calms at the same time. It does work! Another remedy is milk and honey This combination is an old but effective method to induce sleep. In addition, having a luke-warm glass of milk alone can activate the sleep process.
Lavender is another herb which depresses the central nervous system similar to anti-depressants. One cup of lavender and mint tea can put you to sleep within a matter of minutes. Lemon balm tea is another fast-acting stimulant which will enable you to relax and produce a calm and sedated sleep. Don't be frightened by the word stimulent. Not all stimulents energize, many calm and relax, we just don't hear them in the news as often as the energy jolting type of stimulents.
While herbs can be of enormous value as sleeping aids, there are other methods you can use to attain a restful uninterrupted sleep. Try not to nap during the day; don’t drink caffeine before bedtime; and avoid medications and alcohol which interrupt sleep.
Determine if your iron level is low; this can be a problem which can readily be resolved with iron supplements. Have some turkey before going to bed; it contains an ingredient which causes sleepiness (Remember Thanksgiving?).
Maybe your mattress is not suitable for a restful sleep; if so, purchase a new one. There are many new types on the market and you are sure to find one that pleases you. If you can not afford a new mattress, try a bed topper for your mattress. They are available every where that sheets and blankets are sold.
Try Here Online For A Mattress
Yoga exercises before bedtime can be of enormous value. Sitting quietly in a room for 15 minutes can calm and prepare your body for relaxation. Soothing music can also be beneficial. Perhaps the sounds of nature or the ocean will be just the relaxation you need.
Rid yourself of any anxiety, which probably keeps most people up at night Let the stress of the day go instead, fill your thoughts with tranquility by thinking of a place or a time which brought you great happiness.
Turn off the TV or any other stimulant that is keeping you awake or read a really boring book! Lie in bed,turn off the lights, and just try to relax.
Remember the movie "Gone with the Wind?" In it, Miss Scarlett says, "I’ll think about it tomorrow." Take her advice. Don’t worry about tomorrow; you will have plenty of time to think about it in the morning.
Sleep can affect your overall health. If the problem persists, there may be an underlying cause for which you should seek advice.
>>> You Can Get To Sleep Faster - You Can !
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10 Reasons You May Have A Snoring Problem
Do you or someone you care for have snore trouble?
Snoring is a comparatively frequent occurrence with nearly 40% of adults in America. Many people have snoring problems every single night.
There is not a simple reason for snoring. Each person is different and there are many reasons you may experience the nuisance of snoring.
We will briefly cover 10 possible causes of snoring here .
Weight Gain:
Snoring can be caused by the fact that you have gained weight. Extra pounds cause excess fatty tissue to form and that fatty tissue in the neck can cause your throat opening to become smaller and increase your chances of snoring.
Genetics:
One cause of snoring can be traced to your heredity. Regrettably our ancestors can pass on the characteristic of a smaller throat which can cause you problems with trying to breath properly and lead to snoring.
Your Gender:
Males tend to snore more because they have more narrow airways in their body than females. This gives men more likelihood of snoring than women.
Aging:
As you get older your throat becomes more narrow. Also as you age, you begin to lose muscle tone in your throat. So the combination of weak throat muscles and narrower air passages can lead to snoring.
Drinking Alcohol:
If you drink alcohol it relaxes your body which includes your throat and tongue muscles. The more these particular muscles relax, the great chance of snoring.
Medical Drugs:
Some sleeping pills and antihistamines cause the same effects on muscle relaxation as does alcohol and this can lead to snoring.
Deformities of your Nasal Passages:
If you have a deviated septum this can cause snoring.
Sleeping on Your Back:
Sleeping on your back sometimes produces more snoring than sleeping on your side. Simply try sleeping in a different position to reduce snoring symptoms.
Sleeping with Soft Pillows:
If you sleep with a soft pillow, you can raise the slant of your neck, and that can obstruct your airways and cause snoring.
Allergies:
Quite often a symptom of allergies, is stuffy nose and clogged nasal passages. Lack of air flow makes breathing difficult and the labored breathing may cause snoring.
These causes of snoring are in no way a complete list. When trying to figure out your problem with snoring, reviewing this list will give you a starting point for which direction to go to get help with your snore problems. Your next step is to see your family doctor and get their opinion on what might be causing your snoring.
>>> Stop Snoring - Discover The Secrets To having The Best Sleep
To be able to relax and drift off into a warm and fuzzy state of slumber and wake up refreshed knowing that you have had a good night's sleep has to be one of the best feelings you can encounter.
Can you imagine then how it must feel to know that as many as 1 in 5 of the population have been denied the above, simply because they suffer from insomnia, a cruel condition that robs people of vital rest.
Insomnia is the inability to fall asleep and stay asleep. It can affect anyone at any time and at any age. Common signs of insomnia include:
Waking up tired and not feeling rested.
Feeling tired or sleepy throughout the day.
Having difficulty focussing on everyday tasks.
Feeling irritable and depressed.
Sleep is essential for good health. It is the body's way of rejuvenating and repairing itself, and without it health problems such as heart disease and diabetes can occur. Indeed studies from New York and Chicago Universities have shown that a good night's sleep can cause you to live longer and even help you to stay slim!
There are two types of insomnia, primary and secondary.
Primary insomnia is insomnia that occurs without an underlying cause.
Secondary insomnia is insomnia that is caused by an emotional, physical or neurological disorder such as stress, grief, pain, jetlag or illnesses such as dementia or Alzheimers.
Secondary insomnia is easier to treat than primary insomnia as you can usually pinpoint the cause. When it comes to sleep everybody needs are different and we should have a rough idea of how much sleep we need to function well.
The following tips below are known to improve or restore the sleep of the sufferer.
We need to be in tune with our body's natural rhythm and try to get up at the same time even on weekends.
Try not to take naps during the day.
Take moderate and regular exercise such as walking or swimming.
Drink alcohol in moderation, it may make you feel sleepy but it can cause you to wake early.
Avoid tea and coffee in the evening as it is full of caffeine and will make you more alert.
Do not eat heavy or late at night, a classic reason for insomnia. Eat a light meal 4 hours before bed and choose protein foods such as eggs, fish or bake beans as these contain trytophan an amino acid which aids sleep.
Drink hot milk containing nutmeg as both are calming and can induce sleep.
Sprinkle a few drops of lavender oil on your pillow at night as this has a sedative affect.
Avoid doing anything mentally stimulating before bed, wind down and relax using meditation and yoga to prepare the body for sleep.
Keep your bedroom dark, quiet and well ventilated. Turn off the television or the computer.
Play soft music and make sure that the bed is comfortable.
Doing any or more of the above should encourage sleep to come back and allow you the privilege of a good nights rest.
>>> Beat Insomnia - Discover 7 Simple Steps To Falling Asleep
Banish Insomnia -- Sleep Safe with Amino Acids
There is something most uncivilized about living in a civilized world. What is it? It’s hard to get good night’s sleep.
Some of this punishing sleep deprivation is voluntary. Too much to do. Too much to see. Too many responsibilities. Not enough sleep.
For many people, sleep is a desperate need. People toss and turn, but sleep does not come. Others get to sleep only to awaken later in the middle of the night. In the morning, thousands (millions?) head off to work bleary-eyed, trying to be productive. It’s a vicious cycle.
Eventually exhaustion can get bad enough that a person seeks help from their doctor, who obligingly writes a prescription for some pills. At first, they work well and the sleepless person gets some much needed relief.
However, the real nightmare is about to begin. After awhile, the sleeping pills stop working. Unfortunately, by then, the person is addicted. The doctor has been told the drugs are not addictive by the drug manufacturer. Anecdotal evidence, however, suggests drug manufacturers aren’t giving doctors the whole story. There’s big money in having a “non-addictive” sleeping pill. As the saying goes, “Money Talks.”
It turns out that there is another way, but not one health insurance will pay for. Because there are no large drug companies standing behind this alternative, health insurance companies don’t recognize it as a therapeutic choice.
Contrary to what doctors usually are taught both in medical schools and from drug companies, nutrition plays a large role in getting a good night’s sleep. There are a number of vitamins and minerals that support sleep. An internet search for “insomnia vitamins” and “insomnia minerals” provides a wealth of information about these nutritional supports.
Staying away from nicotine, caffeine and alcohol helps in getting a good night’s sleep, as does having a good diet and getting regular exercise
Amino acids are lesser known for their importance in being able to get enough sleep, but they are just as vital. L-Tryptophan, for example, is called “essential” for a reason. People can’t live without it.
Without enough L-Tryptophan, or its easier-to-get cousin, 5-HTP (5-Hydroxy Tryptophan), human beings are not able to calm down. Sound familiar? Usually, about 100 mg of 5-HTP provides enough relaxation that sleep becomes an option for an average adult. Experimentation to discover an appropriate dosage is safe and easy.
Sleep becomes an option with enough L-Tryptophan in the brain. This is where L-Theanine, another commonly available amino acid, comes in. It’s a sleep time amplifier, providing more rest in less time. A dose of 100 mg at bed time is a good starting place.
Finally, GABA (yet another amino acid) works for some people. Most sleeping pills work on the same part of the brain that uses GABA. Unfortunately, for technical reasons, just taking GABA does not always work that well. Trying 200 mg at bed time is a good starting place. It may or may not work.
Anyone having trouble getting a good night’s sleep can leave the sleeping pills in the cabinet. Instead, trying some 5-HTP, L-Theanine and GABA is an inexpensive option. These supplements are a safe and non-addictive alternative.
>>> Beat Insomnia - Discover 7 Simple Steps To Falling Asleep
Are you unsatisfied with your quality of sleep? Do you feel tired and un-refreshed on waking in the morning? Do you stay that way throughout the day or lack energy and have difficulty concentrating?
The World Health Organization says that one-third of the world's population experience insomnia at some stage in their lives, with approximately five per cent needing medical treatment.
To avoid medical intervention, try these natural techniques and remedies, and help put your insomnia to rest.
Relaxation
Relax before going to bed. Do some deep breathing, listen to soft music. According to Dr. Timothy Sharp from Sydney University, avoiding caffeine, alcohol and nicotine will also help.
Bedtime routine
Develop a bedtime routine so your body knows it's time to go to sleep. By winding down your physical activities and following a set routine prior to bed, your body will start to associate some of these actions with going to sleep. Start with a cup of hot milk. Milk contains a protein called tryptophan, which helps to promote sleep. This can be substituted with chamomile tea, which is known to calm the nerves. Follow this with a hot bath or shower, the heat will help to lower your internal body temperature, again telling your body to go to sleep.
For sleeping only
Make your bedroom your sleep-room. Turn the lights off as soon as you get into bed. Don't read, eat or watch television in your bedroom, or do any activity that is not sleep related. Make sure the room is dark and cozy; include extra pillows on the bed and even some teddy bears. Make your bedroom into a sleep sanctuary, a room that you will instantly feel secure and comfortable in, and best of all, a room that you will crave to sleep in.
Clear your mind
Clear your mind of the day's activities or things that are due to be done tomorrow. Write a 'to do' list for the following day. Organize uniforms, lunches, etc ... the night before. Make arrangements earlier than usual so you don't worry.
Mind demons
Kill all the mind demons from yesteryear. Many of us have issues or events from the past that may still affect our daily lives. These issues can also mess up our sleeping patterns. Whatever these issues may be, now might be a good time to finally set things straight; forgive that person, give back that item, start talking to that family member again (or even make that appointment to see a psychologist if necessary).
Give time back to yourself
Allow time to sleep. Instead of trying to cram as much as you can into the day then find you haven't left much time to sleep, try to find short cuts or solutions to give a little time back to yourself. Make a double casserole and freeze half for another night. Spot clean the house as you go. Have more barbecues, using paper plates (less washing-up). Offer to pay the kids, or the neighbour's kids, to do some extra chores.
Check your diet
A balanced diet helps to make a balanced mind. If you're lacking in essential vitamins and minerals your body cannot operate at its best. Throw out the junk food and fizzy drinks, and make a new start to good physical and mental health. Add in some regular exercise and watch your body respond with some improved sleep.
Get up
Don't lie in bed if you can't sleep. If you don't feel sleepy enough to drift off, your mind will probably anguish over the fact that you can't get to sleep. This will only make it harder to get to sleep each time you experience this. Get out of bed and go into a different room. Do something to distract yourself until you do start to feel sleepy and then try to sleep again later.
Medications to watch
Medications may interfere with your sleep. It has been shown that some of the medications below may cause sleep problems. Check with your doctor if you are experiencing insomnia and are also taking any of these medications - amphetamines (diet pills), antidepressants, beta blockers (heart and blood pressure), cimetidine (ulcers), clonidine (blood pressure), cortisone, diuretics (fluid), levodopa (parkinsons), methyldopa (blood pressure) and ventolin (asthma).
Above all, de-stress. Sharp says that stress is the worst cause of insomnia. Use some of the techniques above and try to remove as much stress out of your life as possible, and finally put your insomnia to rest.
>>> Beat Insomnia - Discover 7 Simple Steps To Falling Asleep
Tips to Help You Get a Good Night's Sleep
If you are like a lot of people you may find that you wake up in the morning feeling more tired than you were when you went to bed.
Obviously this is not an ideal situation, so how can you ensure that you get a good night's sleep and wake up feeling refreshed and ready to tackle the new day? Here are a few good tips to help you.
It is important to try to mentally unwind before going to bed. An overactive mind is one of the primary causes of poor sleep and broken sleep. Try to carry out a low-stress activity in the 30 minutes to an hour before you retire for the night. Examples of such activities are reading and listening to relaxing music.
A relaxed body will lead to a relaxed mind. Two of the best ways that you can relax your body are to engage in meditation or take a warm bath.
It is important not to partake of a heavy meal immediately prior to going to bed, but a light snack that is high in carbohydrates can help to relax the body.
If you are prone to sleep problems it is particularly important that you adhere to a regular sleep routine, going to sleep at the same time every night and getting up at the same time every morning. Yes, this includes weekends. If you are tempted to have a lie in at the weekend you will usually find that this leads to you struggling to get to sleep at the end of the day and feeling tired when you have to get up in the morning to start a new work week.
Try to cut out taking a nap during the day. You only need a fixed amount of sleep during any 24 hour period, so clearly, if you take a nap during the middle of the day you may well struggle to sleep through the night.
Your bedroom should be quiet and dark. If you cannot block out all noise and light you might want to invest in some good quality ear plugs and a sleep mask. It is also important that your bedroom temperature is comfortable, neither too hot nor too cold. Body temperature is ideal.
If, after trying these tips, you still have difficulty sleeping, then you should consult your doctor to ensure that there is not an underlying medical problem that is responsible for your poor sleep pattern.
>>> Learn The Natural Art of Energizing Sleep !
Sleep apnea is described as the pausing of breathing during the night-time while a person is sleeping. This is a problem that can occur over and over during the night. There are many warnings to alert a person that they may have sleep apnea.
Some basic understanding about sleep apnea will help a person to better understand the problem as well as help them find a way to treat it. One sign of sleep apnea is loud snoring. This is an indication of breathing problems or blocked air passages. The cessation of breathing or even choking spells in the middle of the night is also a warning sign of sleep apnea.
For more severe cases, a person can choke during their sleep many times in the night. This will cause the person to loose sleep and not feel as rested in the morning as they would like. Many people are faced with being tired during the day and may even have trouble concentrating.
Another warning sign and basic piece of information for sleep apnea is going to the bathroom more frequently during the night. There are a lot of people that have problems staying focused at work because they are up and down all night long. For others, driving is dangerous because they are so sleep deprived that they cannot keep their eyes open long enough to drive safely.
The following information should go a long way toward clearing up any uncertainty that may remain.
Mood swings are another basic sign of sleep apnea. Many people that do not get the rest that their body requires will find that they have terrible mood swings. They will get irritated more easily and may also have hard time getting along with others.
Having a decrease in a person's sex drive is also another sign of sleep apnea. They will not have the energy to even think about being intimate let alone performing. This can cause stress in a relationship as well.
Many people will also have headaches and body aches when they awake after a night of interrupted sleep. They will be so stressed that they cannot even think straight and this will be a sign of a sleep apnea. When person wakes with a sore or dry throat, this may indicate to them that they are having a sleeping problem.
If a person has one or more of these symptoms, they should consider seeing a doctor to find out more. They may be suffering from this condition needlessly when there is treatment available.
Getting Treatment for Sleep Apnea
If you think you may have sleep apnea, or your spouse tells you that you periodically stop breathing at night, the best thing you can do for yourself is to find a doctor in your area that specializes in sleep disorders.
Many people with sleep disorders talk to their family doctor about the problem and are referred to sleep studies at local hospitals or sleep disorder centers. These sleep centers then refer patients to a sleep disorder doctor from a referral rotation list. The doctor assigned from such a list may or may not be experienced in the treatment of sleep apnea.
These referrals are sometimes made to doctors who use lucrative sleep disorder billings as a temporary activity while they are building a practice in another specialty. Some of these doctors are not familiar with the variety of machines and masks that are available. They rely upon the medical equipment providers and sometimes create additional income for their practice with medical supply referrals.
Medicare and most insurance companies allow their insured to select the medical supply provider and almost all such reputable companies accept these insurances. Choose the most reputable medical supply company in your area, as they will be your supply line to the replacement parts for your sleep apnea machine.
To obtain treatment for sleep apnea you should first consult a doctor in your area who specializes in sleep disorders. The doctor will send you to a sleep study center where you will spend the night. During that first study the technician will determine if you do in fact have sleep apnea. If the first sleep study indicates that you do have sleep apnea you will do a second sleep study during which time you will be put on a sleep apnea machine.
There are basically two types of machines, the CPAP and the BIPAP machine. Most patients will qualify for the CPAP machine. People who have a problem with negative airflow during exhale generally need the BIPAP.
During the second study the level of the machine’s air volume will be varied to determine the amount of air pressure you need and the amount of air you can tolerate on exhale. If you need more air pressure to solve your sleep apnea than you can comfortably exhale, the BIPAP machine will be the recommended device. If you can exhale against the needed pressure, the CPAP will be the recommendation. Most people will only need the CPAP machine.
There are many different types and sizes of masks and nose pillow devices available for the patient to choose from and during the second sleep study the technician will help the patient choose the best one for them. Most insurance companies supply a new mask or nose pillow device every three to six months so you can try a different mask if you are unhappy with the one you choose.
Setting the machine is done by prescription from your doctor, which is one of the reasons you need a doctor who is thoroughly familiar with the variety of machines and masks available. The wrong setting can actually make your sleep apnea worse. Either too low or two high an air flow setting will cause you to not be able to use the machine comfortably.
Many people believe that sleep apnea is dangerous because it causes the patient to stop breathing. Without the machine many patients wake up choking. The real danger however is not as much the choking as from lack of oxygen in the blood. Lack of oxygen in the blood can cause a sleep apnea patient to NOT wake up choking. In fact lack of oxygen can put the brain in a coma and make the patient not wake up at all.
Your first week on your sleep apnea machine will be amazing to you. Your energy level will be much greater and you will no longer need that mid afternoon catnap. If you choose the right doctor and he or she sets you up with the right equipment it could literally recharge your life.
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