Archive for the ‘Better Sleep’ Category

A good mattress is vital for healthy living. The perfect mattress will do wonders for the pain you are experiencing in your back. A well designed mattress will improve your disruptive sleep patterns and will do wonders for your stress levels.

If you are pregnant or elderly, a good mattress is essential. We all know the back pains that pregnant women suffer from and the bedsores and back pains that the elderly have to contend with.

The importance of a good night’s sleep can’t be overstated. No one functions well on lack of sleep. The majority of people in the western world are sleep-deprived, and sleep deprivation is a significant cause of accidents. Students who are sleep-deprived learn poorly. Chronic sleep deprivation affects the appetite centers of the brain, causing overeating and subsequent obesity.

Are you suffering from insomnia? Sleeping disorders are the WORST. We all know what it feels like to be be-deviled by lack of sleep, at one time or another. People all the way back in history have bemoaned the trials and tribulations of sleeping disorders.

A few tricks are offered for the one who has mild tossing and turning. For example, he/she is warned not to stay in bed for anything besides, well, in this case, sleeping. That is, don’t work in bed, watch TV for hours from the bed, etc., as sleeping brains don’t register it now as a place to slumber but to stay alert and active. Of course, there’s the natural tryptophan solution, hence the jokes and traditions of eating turkey, drinking warm milk, or eating bananas even.

Using a memory foam pillow or a memory foam mattress can be the best solution for insomnia, back pains, bedsores, stress and headaches.

I have actually tried out a memory foam mattress and pillow set, and can honestly express my enthusiasm for this product. It feels so much better than a conventional mattress! There are so many advantages to memory foam mattresses over a conventional mattress! It’s hypo-allergenic, molds to fit anyone’s body, and provides some insulation on cold nights so you need fewer heavy, dusty blankets and comforters. And it’s so comfortable, it’s like sleeping on a cloud. All the pressure points that cause discomfort, and subsequent tossing and turning, are eliminated.

Memory foam does this in a very natural and relaxing way. When the body heat hits the mattress, it allows the foam to conform to the body reducing all that tension on the pressure points. No pressure points, no stress, no stress, means getting that good nights’ sleep that we need so badly, to be more productive and happy individuals. Memory foam mattresses keep the load properly supported, so that no one point is favored over any other. Relaxation is the way to a good nights sleep. And memory foam can help the sleeper achieve the ideal night’s rest. While getting tension-less, deep and well relaxed sleep, the individual can be more productive and feel great!

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

You can research everything you need to know on the internet about buying a memory foam mattress that is right for you. Searching the Net will help you understand what you should be looking for in a memory foam mattress and, most importantly, it will help you pin point the exact bargain price you are willing to pay.

After trying one myself, I think the memory foam mattress is the best mattress for alleviating your stress levels, reducing tension headaches, helping back problems and bed sores and curing disruptive sleep problems.

A memory foam mattress is conducive to a deeper, more restful sleep and gets my vote for health product of the year!

Cynthia Macy
http://www.articlesbase.com/non-fiction-articles/memory-foam-mattresses-the-best-solution-for-sleep-disorders-55528.html

Sleep apnea is describes as the pausing of breathing during the nighttime while a person is sleeping. This is a problem that can occur over and over during the night. There are many warnings to alert the person that they may have sleep apnea.

Some of the sleep apnea basics to learn will help a person 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 the 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.

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 a 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 sleep apnea. When a 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 of more of these symptoms, they should think about seeing a doctor to find out more. They may be suffering from this condition and it may require them to get treatment for it.

To get a good nights sleep please visit:

www.disorders-sleep.info

Author Darren Mallory

C/O www.akashop.com

Darren Mallory
http://www.articlesbase.com/health-articles/the-basics-about-sleep-apnea-62169.html

People suffer from extremely busy days that usually lead to extremely “busy” nights. Instead of going to sleep, the vast majority of today’s working professionals select to do something else, like watching TV until the early morning hours instead of sleeping properly, due to stress and anxiety problems. But, one should keep in mind that sleep is a necessity, not a luxury. Having a good night’s sleep is just as crucial to maintaining wellness as is following a healthy diet and performing the proper amount of exercise.

Apart from being a healing process, sleep is also an invigorating one. Researchers examining the human brain while asleep have found that it is cycling through three stages of sleep; light, deep and REM. During these stages the human organism gets restored, it rejuvenates and it also becomes stronger. In addition, the human immune system gets recharged, as cells grow and repair themselves, and the human body conserves energy that will be needed later while a person is again awake.

Unfortunately, due to the heavy schedules and the daily problems people have to face, many do not value their bodies’ sleeping needs. Nowadays, as everything stays open later than in the past, many individuals select to sacrifice their night’s sleep for another dance at the local club, a late-night movie, a work project due or a few more hours of exercise in the gym. Instead of investing this time available to sleep and provide to their organism time to heal, people prefer to do other activities that seem more important or interesting. What they may not realize is that lack of sleep takes a toll on their mental and physical well-being. According to various studies, like the one the National Sleep Foundation performs frequently, even minimal sleep loss has a profoundly detrimental impact on mood, cognition, performance, productivity, communication skills, accident rates and general health status. Thus, it is important for people to know that for optimal functioning throughout the day, the average adult needs between seven to nine hours of sleep during the night.

But, some people lack their normal sleeping patterns not because of choice, but due to a condition. Million of people worldwide for example, suffer from insomnia today. For these people, using medication-whether based on a doctor’s prescription or not-is crucial to aid their night’s sleep. Thus, if one suspects that the problems she or he has sleeping could be linked to a health condition like insomnia, it is imperative to visit a doctor’s office, if the following tips do not bring sleep back into their lives.

- Avoid caffeinated food and beverages, like coffee, teas, chocolate, and soft drinks, for at least three hours before bedtime. Instead try a cup of warm milk.

- Exercise regularly, but do not perform any workout before bedtime for at least three hours.

- Check the mattress and be sure it supports your whole body. Flip it periodically.

- Develop a ritual before bedtime and perform it daily. Warm baths, reading, listening to soft calming music, are some of the things that can relax your mind and let it rest.

- Sleep in a quiet and comfortable room. Noise, light, temperature can reduce your sleep duration and quality.

- Go to bed and wake up the same time every day. When your sleep cycle has a regular rhythm you will feel better.

Kadence Buchanan
http://www.articlesbase.com/careers-articles/beauty-sleep-63422.html

It’s 4am and you’re wide awake.You could be the one in three who have trouble sleeping. So what are the culprits and remedies for insomnia and how much sleep do you really need to beat the bedtime blues?

The truth: Everyone should sleep from seven to nine hours per night regardless of age, according to Edward L. Schneider, MD, dean of the Leonard Davis School of Gerontology at the University of Southern California, Los Angeles. Sleeping less than seven hours weakens immunity and increases the risk for depression, falls and accidents.

N.A.S.A. research shows the effects on driving after being awake for 20 hours is comparable to a blood alcohol level of 0.05.

Lack of sleep can also lead to raised blood pressure, headaches, increased appetite and weight gain due to increased production of cortisol. This hormone has the opposite effect to what you desire,particularly if you are overweight,because it stores fat and burns muscle.

A University of Pennsylvania study showed that getting two fewer hours sleep a night for one week lead to reduced performance in vigilance tests and an increase in inflammatory markers in the blood stream.

SO WHAT CAN YOU DO TO GET MORE SLEEP?

FIRST,YOUR BEDROOM.
Make sure you have a comfortable bed and pillow. Your bedroom should be dark and quiet. It should also be well ventilated.

It should be peaceful.Jasmine, sandalwood or lavender scents can help.

A warm bath or shower before bed or playing tranquil music can also help. The aim is to slow your mind down. Watching TV in bed may not help, if you wish to relax your mind.

AVOID.
Caffeine in the evening. Sleeping tablets can be addictive if used continuously and should be avoided other than for very short time use. Eating heavy meals or drinking alcohol within two hours prior to bedtime can also disrupt sleep.
Bedtime snacks, particularly grains and sugars will raise your blood sugar and inhibit sleep according to Dr Joseph Mercola, author of The Total Health Program.

EXERCISE.
Regular exercise can reduce stress. A walk before bedtime can not only calm you, but the physical activity can aid digestion.
Your dog would also appreciate it!

HERBS AND OTHER SUPPLEMENTS.

Mild herbal supplements like camomile tea, passion flower or valerian may help some people.

VALERIAN.
The extract from the root of this plant is a natural sedative and tranquiliser. It can induce relaxation and is very good at quieting the busy mind. It is also a rich source of calcium, potassium and magnesium, all calming and balancing minerals for the nervous system. This herb also appears to increase brain levels of serotonin, a relaxing neurotransmitter.

MAGNESIUM.
This mineral is particularly important for your general wellbeing. When combined with calcium, it is an important supplement for healthy bones and protection against osteoporis. It is also important for sleep inducement, muscle relaxation and nervous system calming.

ST JOHNS WORT.
This herb is an effective option in helping to relieve mild anxiety and nervous tension. It can aid in the maintenance or improvement of general wellbeing.

A word of caution: St Johns Wort may react with some medications,including warfarin. It is important that you consult with your doctor before using this or any other supplements.

MELATONIN.
Melatonin is a natural sleep hormone produced at night by the brain.
Studies at the Massachusetts Institute of Technology have shown it to be safe, non addictive and virtually free of side effects. It is helpful for those who have light or restless sleep or take some time to fall asleep.

With correct use, it may help you to fall asleep more easily and stay asleep longer. It is an effective cure for jetlag because of its ability to regulate our 24 hour sleep/wake cycle.

Many adults, especially those aged 65 and older have insufficient levels of melatonin to achieve restful sleep, according to Mark A Stengler ND, a naturopathic physician in private practice in La Jolla, California.

APPLE CIDER VINEGAR.
Try 2 teaspoons of apple cider vinegar mixed with 2 teaspoons of honey in a glass of warm water, before retiring.

FINALLY, NAPPING.
Sleep researchers have widely diverging opinions here. Some state that it can disturb night time sleep, while others say that it can compensate for a night time sleep deficit, especially if below 7 hours. Dr Schneider believes that most people should not nap for more than 20 minutes.

Researchers in the sleep research laboratory at Longborough University, England have found that people are designed for two sleeps a day, the main one at night and a nap in the afternoon.

I have found that an occasional 15 to 20 minute cat nap in the afternoon, particularly if I am feeling tired, can help me sleep better at night.

The bottom line is: What works best for you?

Never start a new treatment before consulting your doctor, especially if you currently are taking medication. The information published in this article is not intended as a substitute for personal medical advice from your physician or other qualified health-care practitioner.

Graeme Lanham
http://www.articlesbase.com/non-fiction-articles/beating-insomnia-seven-secrets-to-a-peaceful-sleep-69975.html

Everyone is aware of the cycles of the sun and moon. They give structure to our days, months, and seasons. But did you know that the sun and moon can influence your fertility?

When you are in sync with the earth’s natural rhythms and cycles you can boost your fertility. If you work against nature’s rhythms as many of us do, then you may be harming your delicate fertility balance.

Your biological clock is intimately linked to your reproductive system by utilizing the same hormones that trigger ovulation and sperm maturation. Therefore both women and men are affected by respecting or ignoring their natural rhythms.

Importance of Bright Light

Getting adequate sunlight or other full spectrum light during the day is key to optimum fertility for many reasons. Vitamin D is created in our bodies when we are exposed to sunlight and Vitamin D deficiencies have been linked to infertility.

Adequate sunlight also helps regulate circadian rhythms which allow you to sleep better at night. Regular exposure to the sun also helps you maintain a strong immune system which is necessary to maintain a healthy pregnancy. Women who get more sunlight also have consistent and stronger menstrual cycles.

Finally, bright light prevents your body from overproducing melatonin which suppresses fertility. This might explain why it is easier for women to conceive in southern regions and during the summer months.

Importance of Darkness and Full-moon Light

Many researchers believe that prior to the introduction of electricity into our homes, all women menstruated during the new moon and ovulated during the full moon. This has been proven by studying cultures today that do not use electricity. Women in these cultures sleep in close to total darkness except for the days surrounding the full moon.

The small amount of light from the full moon is enough to halt melatonin production long enough for ovulation to occur. Most women can synchronize with the cycles of the moon in about three to four months by altering the light level while they sleep. Coordinating menstruation not only strengthens your cycle in many ways but it also makes it much easier to pinpoint the optimal timing for intercourse.

Darkness also plays an important role in optimal fertility by triggering melatonin, on most dark nights, which leads to a good nights sleep. Just make sure to prevent overproduction with bright light in the morning.

Deep sleep helps restore and rejuvenate the reproductive system. Lack of sleep can increase cortisol levels, lead to an increased use of caffeine and other fertility reducing substances, disrupt your hormone balance, cause depression which in itself can affect fertility or can lead to relationship problems with your partner. In extreme cases sleep deprivation can stop ovulation altogether.

How to synchronize with nature’s cycles

Get at least one hour of bright sunlight a day

Try to get bright light soon after waking

Use full spectrum indoor bulbs during the winter months

Use a light simulation device 15-30 minutes first thing in the morning and once at night(particularly in winter)

Aim for total darkness at night. Use room darkening shades. Avoid the use of any lights whatsoever

On the three days of the full moon, try to bathe yourself in soft light while you sleep. A light from a closet, a 75-100 watt nightlight or even opening your blinds to the street light should do the trick.

Try to go to sleep with sun and get up with the sun. You might be surprised if you do not use lights or TV, how sleepy you get.

Make love during the full moon

Keep sleep and wake times consistent and avoid shift work. If you are tracking your ovulation signs, then you should taking your basal body temperature at the same time every morning anyway.

Efforts to conceive can be challenging and heartbreaking. The fertility enhancing methods mentioned here are easy, free, and painless. They will boost your overall health as well as your fertility so if you are trying to conceive it can only help and not hurt to synchronize your cycles with the earth.

Sheryl Lyon
http://www.articlesbase.com/careers-articles/boost-your-fertility-while-you-sleep-67114.html