Tuesday, October 9, 2012
I can see why some couples prefer separate beds or even separate bedrooms. It's not really a bad idea. I know a lot of people may frown on this but couples that are better rested get along better. One of nature's cruel jokes is that men snore more while women tend to be lighter sleepers. Women naturally tend to worry more about a lot of things. A woman's sleep quality can predict marital happiness.
Many researchers say that twos beds are best. One for intimacy and one for sleep.
Anyone who suffers with sleep issues knows that sleep can sometimes seem like a chore. We need sleep to feel good. Here are some ways that can help you sleep better at night.
Prep for bed- Nightly routines aren't just for infants. They are necessary for all ages. Start a ritual about 20 to 30 minutes before bedtime. It helps prepare the body for sleep. It could include a hot bath. This helps decrease your body temperature and relax you.
Get your own sheets and blankets. Using separate ones can make up for different temperature needs you and your partner may have. When I first heard this tip, I thought it was silly. For about 6 months now, my hubby and I use separate comforters and it really does help.
Stay in the dark. If you wake up in the middle of the night, don't check your email or text messages. This messes with your internal melatonin production.
Lower the thermostat. About 68 degrees is ideal for getting a good night's sleep. It causes a decrease in body temperature.
Don't allow cell phones in the bedroom. Don't use the cell phone as an alarm clock. With all the text messages, emails and games that people play on their phones now, it messes with your sleep because it wakes you up.
Cut out the caffeine in the evening. Whether it comes from tea, soda or coffee, this stimulant can keep you up at night. This makes you tired the next day, so you reach for caffeine to perk you up. It keeps a vicious cycle going.
Hope this helps
Tuesday, October 2, 2012
Whether you are cooking or carving a pumpkin, be sure to save the seeds. These seeds pack magnesium, a mineral that may ward off migraines and improve sleep. Swish the seeds in water to separate them from the pulp. Drain, then spread on an oiled pan. Dry 10 minutes at 350 degrees (stir once). Toss with oil and seasonings. Bake, stirring, until golden, 10 to 15 minutes
If your legs tend to tingle or twitch at night, keeping you awake, it may be that a lack of iron causes your brain cells to send mixed up signals telling your legs to move.
Ask your doctor to run a blood test to check your iron levels. If you have an iron deficiency, add more iron rich foods such as beef and leafy greens to your diet. Oysters and multi-vitamins are good for this also.
As you age, the lenses of your eyes become yellower, allowing less blue light. Blue light signals the sleep inducing hormone known as melatonin. Aging eyes allow less blue light to filter through so your sleep patterns can get thrown off.
Try wearing a sleep mask at night and get at least 15 minutes of direct sunlight within 90 minutes of waking to help reset your internal clock
Poor sleepers may have a fear of the dark without realizing it. They may tense up to darkness, even while awake, more than sound sleepers do.
A too quiet room at night can make a sensitive sleeper more jittery to stimuli, so try turning on a white noise generator.
Thursday, August 2, 2012
If you think that you have insomnia, you should talk to your doctor. A medical history, physical examination and sleep history study will help with diagnosing insomnia and help to determine if there is a specific underlying cause. In the case of chronic insomnia, a psychiatric evaluation may be helpful in determining if your insomnia is a symptom of depression.
Keeping a sleep diary that keeps track of your sleep patterns may be helpful in diagnosing insomnia. Be sure to provide your doctor with a list of all the medications that you may be taking. Some medications can contribute to insomnia.
Insomnia becomes more prevalent as we age, and most doctors look at four main areas when diagnosing insomnia. They are as follows:
* Physical: may include cardivascular disease, asthma or other lung problems, chronic pain, bladder or prostate problems, sleep apnea etc.
* Environmental: noise, late-night eating or inactivity during the day.
* Medical: drugs, such as caffeine, alcohol, nicotine, antidepressant medications, stimulants, or medication schedules.
* Mental: depression (life changes and events that become more common as we age, such as retirement, death of a loved one etc), stress (health related and/or financial) and anxiety.
Symptoms when diagnosing insomnia:
Insomnia is characterized by one or more of a combination of the following symptoms:
* Difficulty falling asleep
* Waking often (more than three times a night)
* Moving suddenly from being asleep to being awake
* Light, restless sleep that does not leave you refreshed, even if you sleep the same number of hours as usual.
* Shifting sleep patterns (often a cycle of waking very early without being able to return to sleep)
* Confusion between night and day in terms of your body's levels of tiredness and energy.
To help you in diagnosing insomnia, take our free sleep quiz here.
Sleep is important to your health. Determine why you simply cannot sleep.
Tuesday, July 3, 2012
Regain Health and Sleeping Problems with Sleep ClinicAuthor: lexoremman
At some point in life, people tend to suffer difficulty in sleeping. This has been brought about by several factors. In response, you need to know these factors in order to help you devise the appropriate treatment essential for you to eliminate sleep disorders fast. However, some may even give way for other underlying condition to arise, making way for it to further worsen. You should know that these days, you can have the best intervention with regards to your sleeping problems.
Sleep Clinic can help you to eliminate the dreaded conditions with regards in sleeping. This will give way for you to go on with your life in the healthiest way as you can sleep sound and comfortable. Sleep is one of the best ways for you to regain your strength after a tiring day. With this type of clinic, they can help you to formulate the best sleep regimen that you can use in order to help you achieve control in sleeping. As a result, it will help you to have the best level of health in every possible way.
If you are around Belfast, Sleep Clinic Belfast will be the best solution in order for you to have the ultimate quality of health. At times, consulting your problem with a physician might cost you too much money, but with this clinic, you can have the best support you need but for an affordable price. All you need to do is to have the best from this service.
Likewise, Sleep Clinic Northern Ireland can also offer you the best intervention when it comes in your sleeping problems. These clinics offer readily appropriate methods for clients who have difficulty in sleeping. They can give you the best solution if you want to have the best results from this type of problem. Once you triumph in overcoming this problem, you can regain normal sleep pattern and it will also help you to eliminate possible sleeping problems from arising.
Overall, if you really want to get the best support in your effort to eliminate any sleeping problems, you should take this in consideration. Going to this specific type of clinic will allow you to optimize your effort. Furthermore, you need to know that sleep will shape up the level of your health; therefore, you should look for the things needed to regain your sleeping pattern in every possible way. It is never too late to seek help from the experts in order to give you the best results in your sleeping troubles.
Sleep Clinic Belfast is the best place where you can seek knowledge to help fix your sleeping pattern. Sleep Clinic will really give way for you to feel the best quality of health by giving you tips to sleep sound and comfortable.
Sleep Clinics for a Healthy YouAuthor: Daniel Brian
Have you been facing sleep disorders lately? These can be due to a number of factors. You may be suffering from the most obvious, insomnia, sleep apnea, snoring, delayed sleep phase syndrome or simply just too much stress in your personal or professional life. This lack of sleep can cause a number of health issues in your body and which have long term effects. You may get over your sleep but the health issues would take time to get solved. Hence the solution to sleep disorders is sleep clinics.
The idea behind sleep clinics is that a person facing sleeping problems can go here and get advice from experts and doctors about what is going wrong, that you are unable to sleep. You may be admitted for a day or two and a number of harmless tests are conducted. The accommodation is more like a hotel where in the patient does not feel like being in a hospital. You are made to relax and get stress free through various therapies and this sleep disorder treatment will help you overcome your problem.
Sleep apnea is another health disorder which may be causing a hindrance in your normal sleep. In this disorder one tends to breathe abnormally and causing an obstruction in the normal sleep pattern. Sleep apnea treatment in sleep apnea clinics is done with care and by using the right equipment and methods of treatment.
The whole idea behind sleep disorders clinicis to provide with the right kind of treatment and care for a patient with issues with sleep. For such clinics it is much needed that they are equipped with the right beds, mattresses and other equipment which will help them solve the disorders of their visitors. Sleep disorder clinics have started using the best of bariatric beds and the best of mattresses for their establishments. The right equipment used can help a visitor in overcoming his problem on a fast track mode and also not have any other side effects which usually a patient right out from the hospital, faces.
Bariatric beds by Bariatric Specials are available in various sizes, lengths and types. Usually a bed is selected for such clinics depending on what weight it needs to hold. People nowadays are on the edge of obesity and hence a bed which holds a heavy weight is required. Beds which hold weights upto 1000lbs are available with Bariatric Specials. Sizes which would be needed for sleep medicine clinics could be the queen size of 60'' by 80'' or the full size ones of 54'' by 80''. These can be helpful when tall patients need accommodation.
The Atlas model from the Span America Geo Mattress is the one which is preferred by many sleep medicine clinics and this one suits their needs the best. These bariatric mattresses are perfect for the people with extra weight and even the people with normal weight. They are comfortable and would give the person what is most needed, relaxing sleep. When in need of such equipment for your sleep clinics do visit http://www.bariatricspecials.com/ and order the equipment you need.
Bariatric is more than just a weight issue. Many people that are confined to a hospital bed may only weigh 120 lbs. but want a wider bed with all the bells and whistles. Once a bed is wider than the traditional 36" bed it is considered Bariatric. In a Facility, Sleep Clinic, After Birthing Room or a Home Care situation the Transfer Master is a very popular bed because it does not have the appearance of a typical hospital bed.Sleep quiz
Thursday, June 28, 2012
Sleeping Hypnosis For InsomniaAuthor: Hilary Stewardson
Many people suffer from insomnia or other sleep disorders that may deeply affect their lives and contribute to depression. If you have poor sleep patterns, they can affect your overall health. Chronic sleep deprivation causes serious problems for some people. Sleeping hypnosis can help you overcome the vicious cycle of poor sleep patterns and depression.
During REM sleep your mind deals with your emotions, emotions that can otherwise affect your functioning during waking hours. Poor sleep and not taking care of your health can result in depression, so proper sleep is very important. People who have problems sleeping are much more likely to feel stress and depression.
An approach to sleep that does not involve taking drugs can be very beneficial to your overall health. Hypnosis can bring about great improvement in for people with insomnia and is a safer initial approach for good sleep. Sometimes even one session is helpful to restore a normal sleep cycle. Self hypnosis can be very beneficial because you can continue the positive treatments yourself.
Hypnosis can make a great difference in your quality of life, simply by allowing you to sleep in a more regular pattern. If you don't sleep well, and it is getting worse, hypnosis can help you sleep better. Contrary to TV shows and movies about people behaving as though they are out of control when hypnotized, hypnosis actually gives you more focus and control, not less.
When you are under hypnosis, and deeply relaxed, you are still aware of everything going on around you. For this reason, self-hypnosis can help in relieving problems you have with your sleep patterns, especially if they are linked to stress. Self hypnosis can be used to induce relaxation when you need it. Obviously, a good time to do self-hypnosis is just before you are ready to lay yourself down to sleep.
Selecting positive statements is important when using self-hypnosis to overcome sleep problems. Choose easy statements like "with every breath, I feel more relaxed". Take slow and deep breaths and imagine the tension easing away from all parts of your body.
Keep your breathing slow and deep and imagine a peaceful setting that you would enjoy visiting. It doesn't matter if it's outdoors or indoors, just select an inviting and peaceful place. Once you feel that you are in that place, repeat your positive statements. Stay in your relaxed space as long as you feel the need. When you are ready to complete the session, open your eyes slowly and feel your body more relaxed and able to enjoy a restful sleep.
Hypnosis for sleep problems brings your subconscious brain into agreement with your conscious mind. If noises won't allow you to sleep, you can screen them out through your subconscious. If you have restless sleep, you may feel like you haven't had any sleep. Hypnosis can help you overcome these problems, along with a proper diet and a regular sleep routine.
Your subconscious always has the innate fight or flight response in mind but, through "sleeping" hypnosis, you can bring your subconscious to the knowledge that you are not in danger, that you are actually resting in bed. Relaxation through hypnosis can reach your subconscious with this reassurance which will allow you to get restful sleep. Find out more about the fascinating power of your subconscious by clicking the link below.
Consider Sleep HypnosisAuthor: michael stanford
Ask anyone who has tried it, and they will tell you that sleep hypnosis is really an effective method to get good and restful sleep night after night. There are many individuals who admittedly have trouble sleeping, however, despite this difficulty, they are still loathe to give sleep hypnosis a try. To those individuals, I am talking to you! There is really no reason to live with your present condition when a cure or remedy is readily available. This for of hypnosis can work, but the first step has to come from you! I highly encourage you to give sleep hypnosis some consideration. If you are any of the following or suffer from any of the following, then you have to give sleep hypnotherapy a try!
- You still have trouble sleeping despite different kinds of medication- For many individuals who have trouble sleeping, the first resort is usually to pop some medication. For a select few, medication can work for some time. However, over a long period some of these drugs do lose their effectiveness on your body. When your body gets used to these drugs, they may not be as potent anymore, and again, you will experience difficulty sleeping. If the drugs are not working for you, then you should look into other solutions like sleep hypnosis.
- If you constantly experience nightmares and night terrors, then sleep hypnosis is for you- The beauty about this method is that it doesn't only aim for you to fall asleep. To be honest, there is no use going to sleep if you will only be met by nightmares and night terrors. You won't get any rest, relaxation and peace that way. You need sleep hypnosis to get to the bottom of those nightmares and to ultimately make them go away.
- Try out hypnotherapy if you're sick of the side effects that sleeping pills are giving you- Most patients that have been prescribed sleeping pills or other forms of sleeping medication often complain about the other side effects that the drugs bring about. It is one thing to have one problem, but in trying to cure that problem you end up with many more, then you may have to ask yourself if it is still worth curing it. The wonderful thing about sleep hypnosis is that it does not have any side effects, so that's certainly one less thing to worry about!
It's time to put your misgivings about sleep hypnotherapy to bed! That way, you can finally get some rest too! Look into this method if you want to end your sleeping problems once and for all!
Take our sleep quiz here to see how deep your sleep problems are
How to Stay Cool and Sleep Well on Hot Summer Nights
By David Volpi
Summer is here - when the days are filled with activity and the nights are... hot and sticky. Here are some warm weather sleep tips to help you sleep well through the summer, and enjoy a deep, restorative sleep.
- If you have air conditioning, keep the unit running on a low setting. You may think it will use less energy if you turn it off and on throughout the day, but the opposite is true - keep it running low and the house or apartment will stay cooler.
- If you don't have A/C, keep the windows open for cross-ventilation and use an electric oscillating fan by the bed at night. The white noise sound may also lull you to sleep and block out street noise.
- Sleep in 100% natural fiber sheets - they breathe and will absorb sweat and moisture on hot summer nights.
- Wash sheets often, especially after particularly sultry nights. Clean sheets always feel better than dirty ones, and should help you relax and sleep more deeply.
- Take a cool bath before bedtime. It will wash away the dirt and stress of the day, help cool you down and should also help you sleep better.
Wake Up to Sleep Deprivation
If you or are experiencing more serious sleep-related problems on a regular basis, it's important to know some of the more common symptoms, including.
- Trouble falling asleep at night
- Waking throughout the night
- Chronic and/or unusually loud snoring
- Morning headaches
- Trouble concentrating and/or poor memory
- Daytime sleepiness, falling asleep during the day and/or low energy
- Bad moods and irritability
- Increased depression
Symptoms vary between sleeping disorders, but even one can be a signifying factor that you are not receiving regular restorative sleep. It's also a good idea to examine if your lifestyle habits are contributing to and/or worsening the symptoms.
Some behavioral/lifestyle questions to ask include:
- Are you watching TV and/or using the computer late at night and too close to your bedtime?
- Are you consuming too much caffeine during the day?
- Are you taking a medication that may be affecting the quality and duration of your sleep?
- Is there something particularly stressful going on your my life that is causing you worry and anxiety?
- Are you exercising enough to help alleviate some of that stress and tension?
See a Specialist - And be Specific
Many sleep problems can be remedied by making some common sense behavioral changes. However, if you are experiencing persistent sleep-related symptoms, such as snoring and daytime fatigue, see a qualified ear, nose and throat doctor or otolaryngologist to get diagnosed and treated properly. There are multiple options and minimally invasive techniques available today to treat your sleep disorder.
When you see a specialist, be specific about the symptoms you are experiencing. Many times, sleep apnea and other sleep disorders can be misdiagnosed as chronic fatigue, insomnia, depression, or some other non-specific condition. Some doctors, for example, still associate sleep apnea more with men than women, and are too quick to prescribe a medication, rather than do a full sleep disorder work up.
David Volpi, M.D., P.C., F.A.C.S. is a board-certified otolaryngology surgeon with Ear, Nose and Throat practices, Otolaryngology Associates, on the Upper West Side and Upper East Side and is a staff member of the best teaching hospitals New York City. David Volpi, M.D. realized that there is a lack of information on the part of the public about the potential severity of snoring. With the need for accurate information, diagnosis and treatment so necessary, he founded Eos Sleep, formerly Manhattan Snoring and Sleep Center to be a place where snoring patients can go for total, expert treatment -- and he created this site to be a thorough information resource for the education of snoring sufferers throughout the world.
For more information, visit http://www.eossleep.com.
Best ways to get to sleep on a hot nightAuthor: Paul Davies
In the UK we're not used to the sweltering heat experienced by those living in hotter climates so being too hot while we sleep is not usually a problem but with some spates of hot weather over the last few weeks and more set for the summer months, it's worth keeping a few tips for a cool night's sleep under your night cap. Let's start with the most obvious one, open your window; this will allow any cool air or breeze from outside into the room, keeping you as cool as possible.
Some people are uncomfortable with the notion of sleeping with the window open, especially if they live on the ground floor so if this is you, why not consider having a guard or restricter fitted? The next thing to do is sleep with the bedroom door open, this allows are to circulate more freely and not become warm and stagnant too quickly. As well as keeping you a lot cooler, the fresher supply of oxygen than you would have if the door was left shut will make for a more restful and satisfying night's sleep.
Turn off and unplug any electrical equipment or lighting as electrical energy produces heat which can build up and raise the temperature of the room very slightly; the same goes for radios, CD players and MP3 players. The right type of bedding can make a huge difference to your sleeping temperature, steer clear of sheets, pillow cases and duvet covers made from manmade fabrics and instead choose 100 per cent cotton, silk or linen. These might cost a little bit more but they should last longer, wear better and most importantly will allow your skin to breathe while you're asleep, keeping your body at a regulated temperature.
The same principle applies when it comes to choosing mattresses, mattress protectors, duvets and pillows as these are available in such a wide range of materials and fillings. Stick to natural fibres such as feather and down when it comes to buying a duvet and look for the toggle which will tell you the thickness and density of the duvet and what season it is suitable for. Buying duvets that can be used separately or clipped together in colder weather are a great idea and can be a good space saver too.
As for mattresses, try to avoid cheap and fully synthetic mattresses that won't allow good circulation of air and will therefore cause you to perspire when you get too hot, cotton toppers for mattresses can be a great way to minimise this and keep you cool throughout the night.
Success Habit: How to Get Less Sleep Without Sacrificing Your Health
By Jeff Balagosa
Donald Trump said that he only sleeps 3 to 4 hours per night. UFC President Dana White said, "My life is so good, I don't want to waste any minute of it sleeping. I hate sleeping." Music mogul Ditty professed to working 20 hour days when making his hit records. These, along with many more wildly successful individuals, get the minimum amount of sleep their body needs, in order to maximize the amount of time they get to build on their success.
We all get the same amount of time in a day. That's exactly 24 hours. Yet some people accomplish more in that amount of time than most. This deals with proper time management. Part of that boils down to figuring out how much sleep your body actually needs to function properly.
Many of us love hitting that snooze button a hundred times before finally waking up. We cherish and guard our sleep time like nothing else; for good reason. We need to sleep in order to survive and function as contributing members of society. But do you get too much sleep? Is the amount of sleep you're getting hindering your success?
The popular dogma passed through the years states that we all need 8 hours of sleep. A six year study that was done by the University of California on sleep amount and how it correlates with length of life, shows that it's not the case. In fact, they uncovered that people who get 8 hours or more sleep per night tend to live shorter lives than people who get an average of 6 - 7 hours of sleep. But don't get too carried away, people who slept for 4 hours or less per night didn't fare so well either.
Of course, the human body varies from one person to another. We all live different lifestyles, eating habits, and stress levels we deal with on a daily basis. Some people just may not require as much sleep as others.
I found that when I get about 6 hours of sleep per night, I function at an optimal level. Any less than that; I start to over eat, get really absent minded, and lose focus. In order to find out how much sleep I needed, I performed a couple of experiments. For 21 days (I generally use this number, because it takes this long for the body and mind to form any habit.), I tried getting by on 5 hours of sleep. Those 21 days didn't go so well. So the next 21 days I decided that I would get an average of 6 hours sleep per night. This was my sweet spot and I stuck with it for the last 5 years.
In order to make this work, you will need to create the habit of waking up without using the snooze button. Studies found that the hitting snooze contributes to feeling more tired through the day.
The method I found that works best for me is to practice waking up without using the snooze. This process takes roughly an hour to do, and worth the effort. Do this mid-day on a weekend or whenever you get the day off.
1. Set your alarm for 2 minutes ahead. Lie in bed and wait for it to go off.
2. Once it does go off, get out of bed and turn the alarm off.
3. Immediately do the first activity you usually do upon waking. For me it's brushing my teeth, so I walk to the restroom and pick up my toothbrush.
4. Repeat the above 20 more times.
By the time you get through with this exercise you'll embed it in your subconscious enough to do this action while you're still in your pre-caffeine zombie state.
With less you get more done in the day than most. You'll own a competitive advantage to anyone that still follows the old 8 hour rule. Plus, you get the added benefit of living longer. It's a win-win!
DISCOVER THE FORTUNE & SUCCESS THAT ALREADY LIES HIDDEN IN YOUR MIND
Jeff Balagosa is the chief writer for the " Prosperity Online Resource ": Powerful FREE resources that will help you create prosperity in all areas of your life.
A detailed blueprint for attracting anything you want into your life is available for FREE
CLICK HERE for more info ==> http://www.prosperityonlineresource.com/
Tips for Healthy SleepingAuthor: Erik Geving
Tips for Healthy Sleeping
The following ten tips can help you achieve sleep and the benefits it provides. These tips are intended for "typical" adults, but not necessarily for children or persons experiencing medical problems.
Person asleep in a bed1. Maintain a regular bed and wake time schedule including weekends.
Our sleep-wake cycle is regulated by a "circadian clock" in our brain and the body's need to balance both sleep time and wake time. A regular waking time in the morning strengthens the circadian function and can help with sleep onset at night. That is also why it is important to keep a regular bedtime and wake-time, even on the weekends when there is the temptation to sleep-in.
2. Establish a regular, relaxing bedtime routine such as soaking in a hot bath or hot tub and then reading a book or listening to soothing music.
A relaxing, routine activity right before bedtime conducted away from bright lights helps separate your sleep time from activities that can cause excitement, stress or anxiety which can make it more difficult to fall asleep, get sound and deep sleep or remain asleep. Avoid arousing activities before bedtime like working, paying bills, engaging in competitive games or family problem-solving. Some studies suggest that soaking in hot water (such as a hot tub or bath) before retiring to bed can ease the transition into deeper sleep, but it should be done early enough that you are no longer sweating or over-heated. If you are unable to avoid tension and stress, it may be helpful to learn relaxation therapy from a trained professional. Finally, avoid exposure to bright light before bedtime because it signals the neurons that help control the sleep-wake cycle that it is time to awaken, not to sleep.
3. Create a sleep-conducive environment that is dark, quiet, comfortable and cool.
Design your sleep environment to establish the conditions you need for sleep – cool, quiet, dark, comfortable and free of interruptions. Also make your bedroom reflective of the value you place on sleep. Check your room for noise or other distractions, including a bed partner's sleep disruptions such as snoring, light, and a dry or hot environment. Consider using blackout curtains, eye shades, ear plugs, "white noise," humidifiers, fans and other devices.
4. Sleep on a comfortable mattress and pillows.
Make sure your mattress is comfortable and supportive. The one you have been using for years may have exceeded its life expectancy – about 9 or 10 years for most good quality mattresses. Have comfortable pillows and make the room attractive and inviting for sleep but also free of allergens that might affect you and objects that might cause you to slip or fall if you have to get up during the night.
5. Use your bedroom only for sleep and sex.
It is best to take work materials, computers and televisions out of the sleeping environment. Use your bed only for sleep and sex to strengthen the association between bed and sleep. If you associate a particular activity or item with anxiety about sleeping, omit it from your bedtime routine. For example, if looking at a bedroom clock makes you anxious about how much time you have before you must get up, move the clock out of sight. Do not engage in activities that cause you anxiety and prevent you from sleeping.
6. Finish eating at least 2-3 hours before your regular bedtime.
Eating or drinking too much may make you less comfortable when settling down for bed. It is best to avoid a heavy meal too close to bedtime. Also, spicy foods may cause heartburn, which leads to difficulty falling asleep and discomfort during the night. Try to restrict fluids close to bedtime to prevent nighttime awakenings to go to the bathroom, though some people find milk or herbal, non-caffeinated teas to be soothing and a helpful part of a bedtime routine.
7. Exercise regularly. It is best to complete your workout at least a few hours before bedtime.
In general, exercising regularly makes it easier to fall asleep and contributes to sounder sleep. However, exercising sporadically or right before going to bed will make falling asleep more difficult. In addition to making us more alert, our body temperature rises during exercise, and takes as much as 6 hours to begin to drop. A cooler body temperature is associated with sleep onset... Finish your exercise at least 3 hours before bedtime. Late afternoon exercise is the perfect way to help you fall asleep at night.
8. Avoid caffeine (e.g. coffee, tea, soft drinks, chocolate) close to bedtime. It can keep you awake.
Caffeine is a stimulant, which means it can produce an alerting effect. Caffeine products, such as coffee, tea, colas and chocolate, remain in the body on average from 3 to 5 hours, but they can affect some people up to 12 hours later. Even if you do not think caffeine affects you, it may be disrupting and changing the quality of your sleep. Avoiding caffeine within 6-8 hours of going to bed can help improve sleep quality.
9. Avoid nicotine (e.g. cigarettes, tobacco products). Used close to bedtime, it can lead to poor sleep.
Nicotine is also a stimulant. Smoking before bed makes it more difficult to fall asleep. When smokers go to sleep, they experience withdrawal symptoms from nicotine, which also cause sleep problems. Nicotine can cause difficulty falling asleep, problems waking in the morning, and may also cause nightmares. Difficulty sleeping is just one more reason to quit smoking. And never smoke in bed or when sleepy!
10. Avoid alcohol close to bedtime.
Although many people think of alcohol as a sedative, it actually disrupts sleep, causing nighttime awakenings. Consuming alcohol leads to a night of less restful sleep.
If you have sleep problems...
Use a sleep diary and talk to your doctor. Note what type of sleep problem is affecting your sleep or if you are sleepy when you wish to be awake and alert. Try these tips and record your sleep and sleep-related activities in a sleep diary. If problems continue, discuss the sleep diary with your doctor. There may be an underlying cause and you will want to be properly diagnosed. Your doctor will help treat the problem or may refer you to a sleep specialist.
To learn more about The Polyclinic's Sleep Medicine Center, http://www.polyclinic.com/?q=sleep_medicine_center">Click Here or call us at (206) 860-4545.
"Healthy Sleep Tips." National Sleep Foundation, Online, 25 February 2008
Erik is a journalism student at the University of Oregon and currently a intern at Palazzo Creative.
Tuesday, June 26, 2012
Exercise, A Remedy To Stop SnoringAuthor: Snoring Remedy Guide
Are you tired of those restless nights caused by your snoring? Does snoring problems cost you too much anxiety already whenever your partner prefers to leave the room when both of you are supposed to sleep together? Or do you feel the same anxiety whenever you wake up exhausted in the morning? Or worse, does snoring give you too much shame during overnight holiday trips?
If your answer is a sounding YES, then you are not alone.
Snoring does not solely give people shame; this unhealthy breathing habit also gives risks to the health.
Now if you worry that you might have to undertake expensive surgical procedures, worry no more because there are lots of natural ways to cure snoring problems without having to squeeze the pocket dry.
If you love watching T.V. shows, you can try exercising your jaw, tongue and throat at the same time while watching your shows. Then, while yawning, yawn in a special way instead of doing it in the occasional yawn, a yawn that would completely treat your snoring.
Probably you get the gist now, a simple exercise can eventually treat your snoring problem; you just have to know the specifics to successfully stop it. Every blockage, which is the main reason of snoring, will eventually be gone through exercise.
The primary aim of this exercise is to open up your throat and wipe out the usual block that causes snoring: A tense jaw.
You begin by putting together your upper and lower molars, do this in a light manner.
Then, you release your mouth pressing the molars as broad as you can, do this without stretching it. Do this again for 10 to 20 times.
Be certain that you focus on the molars while joining them together, and while lowering the jaw like door's hinges.
Now, after doing it for 5 to 10 times, you will feel some strengthening in your jaw muscles and there will be an opening at the upper side of back of your mouth.
Through this exercise, the weak tissues are being contracted, leaving you with the feeling of an opening in your airways.
Many people might never think that a simple exercise will free them from the scourge and slavery of snoring.
Truth is, you should not even have to wonder. This exercise actually works because this goes directly to the main problem—the block in the airway.
Basically, the block in the airway causes the air to find trouble in getting into the lungs. Now, as the air enters through the narrow tissue, it then creates a to and fro flapping, hence, producing a sound which is now the loud snoring. You just try to imagine the flag the flaps in the wind, the course is merely alike.
To sum it up, this exercise will benefit you in:
• Strengthening your tongue so it won't fall in your throat. This is actually the usual cause of snoring. And this mode of breathing brings risks in your sleep.
• It provides instruction in opening up a contracted throat.
So, why stress yourself with the dilemma brought by snoring, work out this exercise and feel the result by yourself. Through this exercise you can possibly treat your own snoring problem and live a healthier and happier life.
Webmaster of http://snoring-remedy.bizgosale.com/
Is Snoring A Health Condition?Author: Stop Snoring Now
Snoring is rarely thought of as a health condition. There are other risk concerns that can affect someone that snores heavily. Snoring is often thought to be a side effect of obesity, though anyone can be a victim of this malady. Some health conditions snoring can lead to are diabetes, high blood pressure, and heart disease.
One condition which should be closely monitored is snoring in pregnant women. This could be a sign of prenatal high blood pressure and should be mentioned to your doctor. Children who snore are often found to have respiratory problems such as sinusitis, swollen adenoids, and tonsillitis. Studies have indicated snoring also can lead to changes in behavioral patterns and lower test scores.
Lifestyle changes can make a big difference in easing this sleep disorder. The first thing most sleep experts recommend to their patients is to lose weight. Fat loss leads to the reduction of accumulated fats in your throat, thereby opening the air passages more to help reduce snoring. By dieting and exercising regularly you will feel better, sleep better, and more often than not snore less.
Other lifestyle changes that can have a positive effect is to quit smoking and reduce your alcohol intake. These are simple good sense measures, as smoking causes chronic respiratory diseases at the minimum. Alcohol ,when abused, will ruin your health and your life.
There are now many items on the market today to help alleviate snoring. There are snore pillows, stop snoring sprays, nasal cones, pills and potions of all kinds, and as a last resort, surgery. Of these I suggest homeopathic products. They are safe, non-toxic and highly effective. Many products can be found online. Do your bed partner a favor and go shopping. Remember their health is also affected by your snoring.
I would recommend you first try a stop snore extinguisher as these can help and are inexpensive. Start action today and begin snore free nights. Your sleep partner will be forever grateful. There are some excellent blogs with useful information I recommend you visit.
Treat yourself and loved ones to the peace and quiet of a restful sleep. Try stop snore extinguishers now and rid yourself from those restless, unfreshing sleeps. Grab some excellent anti-snoring aids today and change your life!
After 40 years of heavy snoring and trying everything under the sun I finally found something that WORKED!
Effects of Bad Sleeping HabitsAuthor: Phillips
Most living creatures live accordingly to a regular sleep cycle since it is a part of a survival mechanism. Sleep is very essential to keep your strength to function all day long.
Several studies actually conclude that each year, as many as 58 percent American adults report moderate to chronic insomnia and other sleep related disorders.
Bad sleeping habits can come before insomnia symptoms and different sleep disorders or your badsleeping habits could also be a symptom of something more serious. Regardless of severity, bad sleeping habits can create a sleep deprivation and carve deep behaviors you could fight to free yourself from.
Instead of risky pharmacological medications, some researchers found out that chronic insomniacs could mostly benefit from behavioral therapy. In recent studies, researchers concluded that chronic insomnia symptoms turned learned patterns drawn from behavioral modifications which arebasically triggered by sleep distraction.
In the long run, you can rewire your belief about sleep and those beliefs can actually work against you, leading to severe insomnia and sleep deprivation and even depression.
Signs and symptoms of sleep distress are as follows:
- Constant tiredness
- Irritability, temper and moodiness
- Loss of concentration
- Memory loss Hallucinations
- Loss of Coordination
- Unable to perform daily function
- Problems with relationship
- Tardiness at work or school
- Loss of appetite or over-eating
- Use of prescribed sleep aids
- Use of stimulants
The above-said factors' effect on a person's daily condition could still be stretched on, creating a more serious problem. However, the above-said symptoms are the most common.
Furthermore, poor sleeping habits can also have an economic effect.
- When it comes it sleep products market, bad sleeping habit or sleep deprivation brings a sack-full of fortune since people tends to rely on sleeping pills and other products when they experience such condition. Sleeping products include mattresses, beddings, alarm clocks, ear plugs and eye masks, aroma therapy, sleep music and CDs. In fact, the market generates a total of $23.7 billion a year from the said sleep products.
- Healthcare and professionals in sleep medicine and drugs to treat sleep-related disorders and disturbances such as physician and sleep study centers, cost of prescription sleep medication, technical equipment used to aid sleep disorders, cost for over the counter sleep aids, cost of behavioral treatment and some other alternative therapies, including the natural sleep supplement boost.
Nowadays, one of the major treatment for insomnia and other sleep disorders is cognitive behavioral therapy or the so-called CBT. This non-pharmacologic medication refers sleep problems on behavioral and psychological stages. Sleep hygiene, setting of proper and regular bedtime habits are part of the said behavioral changes.
Meanwhile, defining sleep hygiene includes the following:
- Setting a regular sleeping and waking time (usually from 7:00pm and a maximum of nine hours of sleep)
- Reducing stimulating foods from your diet
- Having a regular exercise
- Reducing hours of watching television, using laptop or computer and other activities
- Improving daily diet
- Improving the sleep environment
If all the above-said proper sleeping habits were practiced by a person with sleep deprivation and accompanied by natural sleep remedies intake, chances of having insomnia and other sleep disorders can be avoided.
Clyde Phillips is a writer that able to produce several articles with all of his knowledge. He recently write articles for a company that provides natural sleep aids and all other natural sleep remedies that can suites your needs.
Insomnia, Cannot be Treated with Sleeping Pills?Author: Phillips
Insomnia is the inability to get the amount of required sleeping time to be able to wake up feeling rested and refreshed. It is in fact, the most common sleep complaint across the globe. Insomnia is actually a symptom of another health problem like stress, depression, anxiety and underlying health problem.
Sometimes, insomnia can also be caused by lifestyle options which include medications, lack of physical exercise, jet lag and even the amount of caffeine intake.
The common signs and symptoms of insomnia are as follows:
- Difficulty in falling asleep at night or getting back to sleep after waking up in the middle of the night.
- Waking up often during sleep
- Having a light and fragmented sleep
- Can't sleep without taking sleep medications such as sleeping pills and supplements
- Sleepiness and low energy at day time
Regardless of the cause of insomnia, being mindful of your sleep habits and learning to relax will help you get a good night sleep. Fortunately, insomnia can be cured with simple lifestyle changes which you can make on your own and – without relying on sleeping pills and other pharmaceutical medications.
Insomnia takes a great part from a person's energy, mood and ability to function during day time. However, one doesn't have to put up with the disorder. A simple change in their lifestyle and sleeping habits can put an end to sleepless nights.
The fact people should know about sleeping pills is that when the pills was taken at a short period of time and as prescribed by a physician, it may help the sleeping disorder. However, it is not a permanent solution for the disorder. Sleeping pills in fact cannot cure insomnia and instead, it can often make insomnia worse in time.
Generally, sleeping pills and sleep medication are most effective when used moderately for short-term situations like traveling across different time zones or recovering from a medical procedure. If you prefer for a long term medication for insomnia, better seek for the natural sleep aids to avoid tolerance and dependence.
Clyde Phillips is a writer that able to produce several articles with all of his knowledge.
Wednesday, June 20, 2012
You Can Use Today to Fight InsomniaAuthor: sumeet
You Can Use Today to Fight Insomnia
1. Drink Warm Milk -
Drinking warm milk 15 minutes before bed has been known to soothe your nervous system.
2. Take a Warm Bath -
Taking a warm bath can be a great way to relax your body. Don't exhaust it however. Staying too long in hot water can drain your body of vitality. Throw in a cup of baking soda or bath salts to drive the toxins out of your body.
3. Eat a Bedtime Snack -
Foods with large amounts of the amino acid L-tryptophan helps us sleep better, according to a study. This includes eggs, cottage cheese, chicken, turkey, cashews and warm milk as I talked about before.
4. Avoid Caffeine, Alcohol and Tobacco in General -
Most people think coffee is the only beverage which contains caffeine. Wrong. Non-herbal tea such as black tea, Cola beverages and even chocolate are high in caffeine. Research has shown that alcohol upsets sleep. This is the same with Tobacco.
5. Sleep on Your Back - Some people sleep the opposite way. Sleeping on your stomach causes pressure on all of your internal organs. This can also cause a stiff neck. Try sleeping on Your Back. It is the best sleeping position to allow your internal organs to rest properly. If you are used to sleeping on your side though, sleep on your right side and not your left.
6. Sleep in a Well Ventilated Room -
A room temperature between 60-65 degrees in Fahrenheit is the optimum temperature for sleeping. Use more or fewer blankets to adjust your body to the room temperature.
7. Drink Herb Tea -
If you have to avoid drinking Warm milk or any other dairy products, try a cup of herb tea (camomile, catnip, anise or fennel tea). This will help you sleep better.
8. Get Some Exercise During The Day -
White collar workers (office workers, non-manual workers) are more known to have insomnia than blue-collar workers, who get physical exercise during their work. 15 Minutes of exercise or at least 30 minutes before going to bed will give your body work and oxygen it needs to get your body to relax and sleep better.
9. Avoid Naps -
Skip naps if you take them. If you can't get yourself to sleep at night, naps will stop you from sleeping properly. By skipping naps your body will be tired to fall asleep at night.
10. A Reflexology Technique -
Toe Wiggling - Lie on your back, and wiggle your toes up and down for about 12 times. This will relax your body, both inside and out. "Meridians" are channels of energy treated by acupuncture. The meridians in your feet connect with every organ and every part of your body. Toe wiggling helps to bring about a relaxing energy within your body.
Now there they are, 10 ways to fight insomnia. Have a good night's sleep!
Seven facts about insomniaAuthor: John Scott
When people start speaking about insomnia there's usually a lot of confusion involved. Some people think that it's a very serious health condition that threatens the patient with no sleep for weeks, months and years. Others think that only by using strong prescription drugs and going to the doctor on a regular basis will help overcome this condition. But if you save yourself from the common beliefs and start operating with pure facts, it's much easier to understand what insomnia really is and how it can be treated. Here are seven facts you have to know about the most common sleep disorder that affects millions of people in US alone each year:
1. Insomnia is not a uniform sleep disorder. In fact, it has different gradations and specialists classify three most common types of insomnia: transient, short-term and chronic insomnia. Each type of insomnia has different duration and periodical characteristics that make it easier for the doctors to classify and treat these sleep disorders.
2. Insomnia effects go far beyond the simple lack of sleep and poor concentration abilities the next day. Things like bad mood, irritability, impaired coordination, drowsiness, memory problems, loss of focus, low stress threshold, loss of appetite, depression and hallucinations are just a part of the whole list of problems you can experience while not getting enough sleep for a long period of time.
3. There's a wide range of conditions and factors that can be the actual cause for insomnia: jet lag, stress, work shift changes, depression, bad sleeping space, use of medications, substance abuse, health conditions, overexhaustion, poor diet, improper food or activity schedule, and much more.
4. Prescription medications like Ambien are sure a good way to overcome insomnia, but they are not the only and necessary one. Lifestyle changes can have the same beneficial effects as prescription drugs in some cases. However, if you suffer from chronic sleep disorders buying Ambien online might be the best way to get a proper treatment.
5. There are different safe methods to prevent the development of insomnia. One of the best and most effective is to go to sleep and wake up around the same time everyday, having 6-8 hours of good uninterrupted sleep. Try to relax before going to sleep, read a book, take a worm bath, and avoid eating or exercising in a few hours before bedtime.
6. Insomnia symptoms can be confused with manifestations of other health problems that is why it is sometimes hard to diagnose insomnia. Don't try to set a diagnosis on your own, go to your doctor as soon as you feel the problem is beyond your control.
7. If left untreated, insomnia can be the cause for other health complications to develop. When your body doesn't get enough sleep, the immune system is weak and it's much harder for the body to fight even the simplest infections and diseases (especially viral and bacterial). And if you have underlying health conditions they are very likely to become more complicated and severe due to insomnia.
Keep in mind the above mentioned facts when you notice the first signs of insomnia. It would be better if you'd address a professional healthcare provider as soon as possible and wouldn't buy Ambien or other sleep medications without your doctor's consent.
For other highly informative insights on numerous topics from John Scott visit http://www.good-buy-insomnia.com/insomnia-facts.html. John Scott is a professional journalist with 15 years of experience delivering news to the public.
Sunday, April 22, 2012
All about Sleep Problems in ChildrenAuthor: Koellie Joyce
Sleep is an extremely important part of our lives. Not only does it provide us with the physical rest that we all need, it also rejuvenates the mind so that it can think of creative ways to manage situations. While sleep is important for all, it has an additional significance when it comes to children. Children grow and develop when they are asleep and it is not unusual to see children have phases in which they shoot up and become tall. In addition to that, you can imagine the state of the household where the child is irritated due to sleep problems.
Kinds of Sleep Problems in Children
In most cases, children face insomnia and nightmares as the sleep problems that are most common. Insomnia is a situation where the child has difficulty falling asleep and parents have to go on with multiple stories and lullabies to only ensure that the child finally goes to sleep. At other times insomnia can manifest itself in frequent awakenings in the night. Some children wake up too early and are not rested and enthused when they get up too. Nightmares tend to occur in high frequency between the age of 3 and 6 years. Sometimes avoiding vitamins before going to bed is recommended so that the brain is not in an alert state.
Signs of Sleep Problems in Children
Some common signs of sleep problems that you should know so that you can identify them are mentioned below. It is important to note these so that you can take accurate and appropriate action.
- Dozing off in between activities like reading, watching television or sitting in the car
- Slowed thinking or response time
- Difficulty in concentrating on what is being said
- Disorientation and confusion
- Short attention spam
- Gaps in understanding of a concept
- Difficulty in focusing eyes
Helping Children with their Sleep Problems
There are temporary issues that can cause sleep problems in children. These can be related to a specific event or stress. However, if the sleep problems last for more than a couple of weeks, you should consult a doctor and try and find out what the real cause of the sleep problem could be. Having a word with the school counselor may also help you understand if there is something that you are missing on.
- Almost all children are affected by your emotions. Even a baby who cannot understand the tensions that are being discussed at home can feel tense vibes and feel anxious about sleeping. Do not try and push the issue under the carpet but avoid speaking about these things before bedtime. Create a bedtime schedule that you should maintain at all times and avoid heavy, fried food before bedtime. Colas and sugar should also be avoided to ensure that your child is not in a hyperactive state.
- Younger children tend to feel uncomfortable sleeping alone. Do not get concerned about such a thing. Lie down with your child till he falls asleep and then leave the room after assuring him that you will check frequently.
- Many teens have sleep problems due to the stress and tension that they feel due to peer pressure and familial expectations. Make sure that you talk to you teens and maintain a healthy environment all the time.
With good care, nourishment and upbringing you can avoid sleep issues from occurring and you can be sure to identify them if they do occur so that you can take timely action.
Our site details out anything that you could ever need to know or want to know about your sleep problems. There is information on the various causes, case studies, natural methods, home remedies, alternative remedies, relaxation techniques and more that you can find here. So do not wait for anything more. Check out this treasure trove now!
How To Treat Sleep Problems In ChildrenAuthor: MIKE SELVON
It's estimated that a quarter of young children have severe long and short term sleep problems. A prolonged sleep disorder can have a profound impact on a child's development. Studies have shown that kids who are sleep deprived don't perform well in school, exhibit behavioral problems and are more susceptible to illnesses.
As a parent, there are simple things that you can do to help your child get a better night of sleep. Read on for more information on the symptoms of common sleep problems in children and the treatment options available.
New parents are often very concerned about how much bedtime their baby is getting. Newborn infants have irregular bedtime cycles and sleep an average of 16 to 17 hours per day. However, they may only not stay awake for 1 or 2 hours at a time.
As children get older, the total number of hours they need for not to stay awake decreases. A pre-school child may still need to sleep 10 to 12 hours each day, whereas a school aged child sleeps about 10 hours each day. It is important to remember that each child's sleeping pattern will be different.
It is well known that a child who has a sleep problem will also develop behavioral and attention problems in school. A recent study reported that 37% of school aged children experience significant, nocturnal sleeping issues. Problems may include a reluctance to go to bed, disrupted sleep, nightmares and sleepwalking.
In older children, bedwetting can also become a challenge. Such problems are also common in kids with ADHD. It is important to try and figure out if these issues, especially if your child has difficulty falling asleep, are a side effect of any ADHD medication he or she might be taking.
Sleep problems in children can no doubt be thwarted if a regular bedtime schedule is followed to ensure that your child gets enough rest. Start by establishing a quiet time before bed. This is a good time to take a bath and read a story. By winding down, your child will be able to fall asleep quicker.
Once the body adjusts to a set schedule, he or she is more likely to be sleepy at the same time every night. If your child suffers from night terrors or nightmares, then make him more comfortable by turning on a night light in the room and allowing him to sleep with a favorite toy. Physical comfort, such as a firm sleep foundation is also key to a good night of sleep, as well as roomy and cozy pajamas.
Kids learn from example, so follow a regular bedtime ritual yourself. If your child's symptoms persist, then consider seeing a bedtime specialist. Sometimes sleep problems in children can be caused by depression or other anxiety disorders.
However, remember that each child is different. If they're energetic and active during the day, then don't worry if they're having occasional sleepless nights.
Sleep Talking And Sleep Walking In Children - Important Facts RevealedAuthor: Abhishek Agarwal
Sleep talking and Sleepwalking both belong to a group called 'Parasomnias' which are sleep disorders. It is not fully understood why it occurs, as it does not mean that your child has a psychological or physical problem which is causing this. Once a child is asleep, this will occur within one to three hours during deep sleep.
In children, sleep talking is more common than sleep walking, which do often happen at the same time. Children have a tendency to experience not just one or two, but all three types of parasomnias if it runs in their families.
The parents main concern is for their child's safety whilst they are sleepwalking. A child that is sleepwalking is not capable of making good judgement whilst he is up and about, as he would when he is awake and conscious, so injury is more likely to occur. Children who sleepwalk do not make much noise, so it is difficult for a parent to wake up when this is happening. Preventative measures need to be put in place to protect the child. The child's needs to be evaluated for any potential hazards. A sleepwalker should not have a bed that is too high or a bunk bed, which is totally out of the question. Before bedtime, obstacles such as books and toys should be picked up off the floor and tidied away. Check that all windows are locked and the bedroom door is closed, which will hopefully keep your child in their room and not wandering around the house. The parents may also consider putting alarm systems on the doors, windows and the sleepwalker's bed. Once a child reaches adolescence, the sleepwalking usually stops, although it is best to keep up the safety precautions.
Sleep talking is the more common problem in parasomnias. Some children that sleep talk can be easily understood as their words are clear when spoken. Others just mumble or make noises which are incoherent. Sometimes a child may appear upset and start talking loudly, so a parent should try to comfort them in some way and try not to wake them whilst doing so. They are best left alone if they are just talking, and you will probably find that the episode lasts a short time and your child is sleeping soundly again.
Abhishek is an expert Baby Shower organizer and he has got some great Baby Shower Secrets up his sleeve! Download his FREE 117 Pages Ebook, "How To Have A Roaringly Successful Baby Shower!" from his website http://www.Childbirth-Guru.com/121/index.htm . Only limited Free Copies available.
Could your Child's behavioral problem be a sleep disorder!!Author: Kathy Schenk
Could your Child's behavioral problem be a sleep disorder!!!!!
Sleeping pills are a controversial, and very addictive. Approximately fifteen percent of teenagers suffer from sleep disorders. This is a statistical measurement base on confirmed cases. Studies that have recently came out in order to understand the teenage brain, and when it is the most efficient in learning. Almost all teenagers stay up late. This is sometimes a sign of a sleep disorder, and then they have difficulty getting up in the morning. Introducing later start time in high schools will hopefully make high school years more successful and enjoyable. Getting the right medical help can be difficult. So many factors can be affecting your child's inability to get the required adequate quality sleep. Adhd, anxiety, depression, and many other disorders can contribute to a sleep disorder, and a sleep disorder can cause anxiety, depression, and inability to cope, and learn.
Delayed sleep phase syndrome is a sleep disorder in which the cycle of sleep and wakefulness in a person's 24-hour day is significantly delayed. As a result, the clock-dependent alerting mechanism in our brains that releases the hormones that give us energy gets activated a lot later at night than we may like it to. This is that person who complains about laying in bed awake till 2 or 3 in the morning.
This delayed sleep can make it very difficult to get up in the morning at the required time, if not impossible. When a sleep disorder starts showing up in a young child or even a baby it may be induced by a traumatic event, or in my scenario which may have been a lot of feedings through the night due to low birth weight. The feedings were prescribed by a doctor that I was to wake him up every 1.5 hours for feedings. Unfortunately, he continued on this routine till he was 22 months when I was up with him more than my new born. When I consulted with my family doctor, he assessed the situation as I had post-partum depression. Finally – when he was almost 17, a different family doctor decided to get him in for a sleep test. He would get up for school in the morning, after sleeping 4 or 5 hours, but was having many behavioral problems that sometimes look like he was bi-polar, and sometimes the hallucinations could be quite alarming. The worst of his behaviors was when he was 6 and he would charge at the wall to knock himself unconscious. Starting in December or January he would start having weekly suspensions from school due to his behavior. By the end of March he would be done for summer holidays. This was starting in grade 2, and he was lucky enough that school came to him easily, but unlucky in the way that his intelligence masked that there was something medically wrong. It gets to the point where he can't sleep for days, and then he just crashes for up to 24 hours. It is very sad to look back and think that there could have been a ways to make his life more tolerable. His behaviors would get extremely out of control, and psychotic. We went from Doctor to specialist and it was almost someone new every six months from the age of 6 to 17. He had totally given up on help. His sleep test results were that he woke up over a 100 times, getting to first phase sleep over and over, and only hit rem sleep for 12 minutes in the 3 and a half hours of his testing as he just woke up at that time.
My other son, who is now 15, has never been able to get out of bed. He would just like to stay there all day and night. Years of frustration just to get him out the door to school. Not as severe behavior problems, he just tried to sleep all the time!! I am not sure how, or when his sleep disorder started, but it may have been the anxiety of just getting to a babysitter so I could get to work. He was a great sleeper as a baby. His sleep test was about the same, except there was a longer sleep time. He woke 146 times, 12 of those wake up periods lasted 2 or more minute, but the rest where were 10 – 30 seconds in the 7 hour time.
There are some herbal remedies, natural supplements, and routine changes that can help.
Lavender is effective, and safe for babies. It is an essential oil that you can put a few drops on a Kleenex and tuck it under the child's pillow. Lavender is a common essential with relaxing and sedative effects. Other ways of using lavender with babies is in their bath water. This method has the sedative effects, while it helps to also heal and prevent diaper rashes, and other skin disorders such as eczema.
Valerian is a herb that can assist sleep as it seems to act like a sedative for the brain and the nervous system. Valerian is also useful for anxiety, depression, headaches, and migraines, and muscle and joint pain. This was useful with both of my boys, but not the answer. It is safe to use once in a while, when they were under twelve.
Melatonin is naturally produced by the brain when the sun goes down. Some teens get this out of wack because of puberty.
L- tryptophan seems to be the most useful of the supplements. This is the hormone that makes you sleepy when you eat turkey. This is used often in combination with the melatonin.
Light therapy can help by promoting the happy hormones also.
If you notice your child is having difficulty with falling asleep for long periods of time that is having an impact on their behavior, or getting up in the morning, it is time to get help. Prevention with medical intervention, counselling, and a diagnoses is the key factor. Don't let sleep deprivation run your family's life.
I am a mother of 5 teenagers which certainly has given me a lot of research to do in these times of increased stress. I have been a Registered Massage Therapist for 19 years which also requires more research as there is no such thing as a text book person. I am also an esthetician.
How is Thyroid Problem Related With Insomnia?Author: Raj Kumar
Insomnia is a state of sleeplessness through out the night. Since the recent past the percentage of insomniac people has taken its toll. One of the reasons for being unable to sleep can be the current life style of the individual. Unfortunately the youngsters of today do not seem to give good importance to rest their body. As the adage goes, early to bed and early to rise keeps one healthy. But these days very few people hardly follow the saying. The reason for ignoring the sleep could be many. In other cases there are men who desperately want to sleep but could not sleep. They spend the whole night tossing and turning. The reason for the sleeplessness could be varied depending on the individual age, sex, social status and medical conditions.
When we talk about the medical condition of the individual who are unable to sleep during the nights, the reasons could be in multitudes. Although, the predominant reason for the inability to sleep could be some kind of hormonal imbalance. The hormone thyroxin plays a major role to put the individual to sleep during the nights. Under secretion or over secretion of the hormone causes hormonal imbalance. The hormonal imbalance can be one of the chief reasons for many kinds of side effects. Insomnia is one among the serious side effects caused by it.
When we analyse the reason for what causes insomnia for the hypothyrodic or hyperthyrodic patients. The chief answer could be that the persons with abnormal thyroid activity have a slag in their metabolic rate. As a result of this sluggigh metabolism, the individual might suffer from sleeplessness during the nights. Once the problem is analysed properly, the treatment could be very simple to put the patients to normal routine with in few weeks.
Normally, treating the case with an herbal remedy could be the safest way to handle the problem. Many kinds of herbal remedy are available in the market like thyromine. However they have to be administered orally upon the advice of a trained doctor only. Although these are harmless, the individual has to know the reason for his insomnia. Only a doctor can analyse the problem aptly to prescribe the medication. Some times there are chances that you treat for some other problem while the real cause for the insomnia stays untreated.
In addition to this various thyroid treatment pills are also available in the market to treat the disease. Simply as a home remedy, one can try various iodine rich foods for activating the thyroid hormone. Iodised salt, sea foods seems to be rich in iodine. However they should not be consumed at a higher rate as excess is also dangerous. In addition to all these pills, sleep exercises greatly enhance to sleep. These exercises can be done in the evenings or some time before bed. Studies have proved that they have shown wonderful results when combined with the sleep therapy or with thyroid therapy. None the less they also can be tried separately.
Chronic Fatigue, Anxiety, Mood Changes & Can't Lose Weight? It Could Be Your ThyroidAuthor: Narelle Stegehuis
Chronic Fatigue, tiredness, mood changes and weight gain can be caused by hormones. If your hormones are not 'in balance' then you can find yourself experiencing symptoms such depression, headaches, insomnia, chronic fatigue, weight gain and you may struggle to lose weight naturally. Thyroid disease is one of the most common hormonal disorders, after insulin resistance and diabetes. The majority of women with thyroid imbalance have hypothyroidism (under-active thyroid). A small minority has hyperthyroidism (overactive thyroid). The problem is that symptoms of low thyroid function are often mistaken for depression, signs of ageing, or are not identified as in the case with Carolyn, Bev and Val. Click Here to read their journey with fatigue.
Common thyroid Condition linked to chronic fatigue:
- Systemic Lupus Erythematosus
- Hashimoto's Thyroiditis
- Post partum Thyroiditis
- Thyroid Nodules & Cysts
What does your thyroid do and how does it cause chronic fatigue?
Your thyroid - a small butterfly-shaped gland located in the front of your neck - controls the functioning of every cell, organ and gland in your body. In addition, your thyroid regulates these functions:
- The use of oxygen in all tissues,
- The rate of repair of damaged of diseased tissues,
- Your blood sugar levels by controlling the release of glucose (sugar) from the liver to the bloodstream,
- Electrolyte and water balance in the cells and body,
- Your circulatory system,
- The energy and strength of the muscles,
- The speed of the impulse going to nerves
- Your libido
- Your fat metabolism
- Weight loss
Four main hormones produced by your thyroid gland directly affect your metabolism and body fat. They are thyroid stimulating hormone (TSH), triiodothyronine (T3), thyroxine/levo-thyroxin (T4), and calcitonin (used in calcium metabolism).
Although your thyroid gland secretes and regulates these hormones, about 80% of the body's T3 is produced outside the thyroid gland, in the liver, by chemical modification of thyroxine or T4.
Hypothyroid women gain weight and find it difficult to lose weight because (i) their T4 is not being converted by the liver to the metabolically active form of T3 or (ii) the converted T3 hormones is not getting to the cellular level of the body – meaning that they are producing it, but their body can't use it.
Although most conventional practitioners only test for the inactive T4 hormone level, it is important to remember that active T3 thyroid hormone works inside every cell of the body – not only in the blood. If T3 isn't available at the cellular level, then those cells can't function properly. The T4 blood test does not test for this, but taking your body temperature does! I personally believe that your body temperature is the single best test of your thyroid function.
Symptoms of low thyroid function causing chronic fatigue
Every cell and tissue in your body is affected by hypothyroidism and deficient levels of the active T3 thyroid hormone can produce one or more of the following symptoms: weight gain, chronic fatigue, weakness, constipation, shortness of breath, depression, irritability, poor memory, difficulty concentrating, intolerance to cold, low body temperature, dry coarse hair/dry skin, hair loss, muscle or joint pain and stiffness, headaches, decreased libido, slow weight loss and elevated cholesterol or triglycerides.
Sadly, many hypothyroid symptoms are frequently dismissed by physicians as being a normal part of ageing, psychological problem, overwork, or some other condition. As a result, thyroid tests are never performed and the patient never receives the proper medical treatment they require.
What interferes with thyroid function causing chronic fatigue?
- Insulin resistance/metabolic syndrome
- Chronic stress/adrenal depletion – there is a strong interplay between the thyroid and the adrenals. One is usually weak first and then weakens the other.
- Prescription drugs including Dilantin, Lithium, beta blockers, Premarin, birth control pills and some anti-depressants.
- Frequent X-rays – from dental or medical exams or radiation treatment to the head, neck or chest
- Thyroid inhibiting foods – Over-consumption of soy and raw thyroid-inhibiting foods, such as Brussels sprouts, broccoli, cauliflower, cabbage and kale.
- Environmental, synthetic and genetically engineered hormones (oestrogen and other hormones) in meat, dairy, poultry and eggs. Also conditions such as poly cystic ovarian disorder, fibroids, IVF treatment and menopause.
- Exercise – The receptors for the thyroid hormones are found deep within the cells, and exercise stimulates the thyroid by increasing oxygen to the cells. When you exercise and breathe more oxygen into your body, you speed up your metabolism and the heat in your body rises. So, to pump up your metabolism, you need to pump some iron to heat up your cell's ‘fat burners' by giving them more oxygen.
- Dieting – During a restrictive diet that is either too low calorie or deficient in essential nutrients, the body produces less of the liver enzymes, thus converting less T4 and producing less T3. Perhaps the biggest problem with diets is that most leave you with less muscle and more fat than when you started. Researchers have found that low calorie and low carbohydrate diets eventually suppress T3 hormone levels in the body by providing insufficient fuel for the thyroid and body to function properly.
- Heavy metal exposure – mercury is a toxic heavy metal, which comprises over 50% of ‘silver' dental fillings and is found in cigarettes. Mercury interferes with the liver's production of 5-deodinase, an enzyme that is critical in converting thyroid hormones.
- Chlorine – added to most municipal water supplies as a disinfectant.
- Fluoride – primary sources include toothpaste, dental products, municipal water supplies, pesticide, and residues on commercially grown foods.
Tests for thyroid function linked with chronic fatigue
If you are doing everything right and still felling unwell and suffering from chronic fatigue, there is definitely something going on that needs to be addressed. Perhaps you are suffering from hypothyroidism (an under-active thyroid) or sub-clinical hypothyroidism (you have symptoms but the blood tests are normal).
Let's assume you are overweight and think you have hypothyroidism. You've been to the doctor with complaints of weight gain, slow weight loss, chronic fatigue, cold hands and feet, and ‘brain fog'. The doctor examines you and performs some blood tests, including thyroid tests, and all the tests come back normal. However you are sure you must have an under-active thyroid as you have all the symptoms, including a low body temperature, but the doctor decides to not prescribe any treatment. You go home, sentenced to a life of weight gain, chronic fatigue and feeling plain unwell. This scenario is played out again and again until one day you finally fall below the 'reference' ranges.
The Barnes temperature test for thyroid function and chronic fatigue
If you feel that your thyroid is sluggish and you think you may be hypothyroid, testing your thyroid is important. You can take the do-it-yourself Barnes Thyroid Temperature Test, as an inexpensive, yet surprisingly accurate, initial test for chronic fatigue. Before the advent of the blood test, the Barnes basal temperature test and patients symptoms were all physicians had available to them to test thyroid function.
Doing the Barnes self temperature test will give you a starting point to determine if you may have hypothyroidism and need to have further confirmatory tests to establish why you are suffering from chronic fatigue.
How to test your thyroid and find out why you are chronically fatigued.
Place a thermometer (preferably digital) within easy reach on the bedside table. Place the thermometer in your armpit for five minutes. Try to move as little as possible because movement will raise your body temperature.
Record your temperature each morning for five days. (For women, additional consideration is needed during ovulation, since ovulation somewhat elevates temperature. Because of this, women who menstruate should start recording their temperature on the second or third day of menstruation.)
A reading of 36.4 degrees or lower may indicate low thyroid function and be a cause of your chronic fatigue.
Serum (blood) test for hypothyroidism
If your temperature is low, you may want to request further testing. If you want to go the conventional medical test route you need to request that your physician perform the T3, free T3, sensitive TSH, reverse T3, and anti-thyroid antibody tests. Remember that the standard T4 blood test for thyroid function only measures T4 (the inactive form of the hormone) function and is rarely sensitive enough to determine hypothyroidism. That is why I recommend that you ask your doctor to perform the other blood tests to get to the cause of your chronic fatigue.
In my clinical experience, most thyroid blood tests will come back within a 'normal range', but the patient still shows signs of (sub-clinical) hypothyroidism such as a low body (basal) temperature, etc. There is research indicating that the reference ranges are too broad and do not cater for the individual – I guess we are not all the same after all!
The good news is that new and more accurate salivary and urine thyroid tests have become available.
The salivary thyroid test
Salivary and urine thyroid testing to the rescue! That's right. Your saliva and urine now hold the key to determining whether or not you have an under-active thyroid causing your chronic fatigue. This brand new technology promised to change the lives of the millions of individuals suffering with an undiagnosed under-active thyroid. Because it tests thyroid function at the cellular level, the salivary/and or urine thyroid panel has been found to be more accurate than the blood tests in identifying an under-active thyroid. Urine thyroid tests are available from my online dispensary.
The thyroid salivary test measures T3, T4 and free TSH. The salivary or urine thyroid test also measures antibodies against thyroperoxidase, an important enzyme involved in the production of thyroid hormone. Positive antibodies are a sign of an autoimmune process (the immune system attacking the body's own thyroid tissue).
Reviving your thyroid and stopping chronic fatigue in its tracks.
If your thyroid gland is found to be sluggish and the cause of your chronic fatigue, through any of the various tests, you may first try the natural non-drug approach to reviving your thyroid.
- Identify what is causing it to be sluggish – e.g. stress, chemical exposure, etc.
- Check your basal body temperature.
- Consult your GP if necessary and request specific blood tests and discuss any possible need for medication changes.
- Change your diet – different foods do interfere with thyroid function. You may wish to consult a naturopath for help with this.
- Consult a herbalist – herbs such as withania, coleus, rehmania, kelp, etc. , are helpful if used in the correct dosages.
- Improve your liver function.
Avoiding the toxins I mentioned earlier and increasing your intake of iodine-rich foods such as seafood, asparagus, sea vegetables (kelp), garlic, lima beans, sesame seeds, spinach, Swiss chard and sea salt can be helpful.
The bottom line is most of the above symptoms may sound familiar – it's not unusual for a 30, 40, or 50 something woman to feel tired, burnt out, and a little bit overweight and this makes hypothyroidism that much harder to diagnose. However there are few things more frustrating than feeling chronically fatigued and unwell. It can take a while to get the right diagnosis. Remember though, if you are feeling unwell – there is most likely something triggering it. Ignoring the problem won't make it go away.
Getting a correct diagnosis is crucial when you realise that being treated can be a life-affirming event. So explore your options and strive for a better, healthy life!
Narelle Stegehuis, CEO of MassAttack, and BumpFertility is a Naturopath specializing in the treatment of PCOS, Fibroids, Endometriosis & Thyroid imbalance. Uniquely her services are offered online. She is both an accomplished writer and recent recipient of the Australian Naturopathic Excellence Award. www.massattack.com.au