Health and Fitness

Del Mar - Why You Need To Stop Snoring

You may think that snoring is not bothering you. You seem to sleep well through the night and no one else in the house is complaining. What reason is there, then, to stop snoring? There are numerous reasons. You may think you feel fine, but studies show that snoring has a huge social and psychological impact. Del Mar, stop snoring should be on your priority list. Here's why: Restful sleep depends on three factors: quality, quantity and REM. If any of these factors are interrupted, you can be losing rest without even realizing it. Snoring especially effects quality of sleep and REM activity. This is due to the noise. You may not consciously hear yourself snore but your sleep patterns will be affected which will affect your daily routine. A natural progression of sleep patterns is needed for restful sleep. If these patterns are disrupted, you could wake up tired. A good indicator of how often you achieve REM sleep is dreaming. If you rarely dream, you are probably not reaching REM sleep which is the most restful sleep.

Insomnia - Natural Cures For Insomnia Versus Sleeping Pills

A prescription for sleeping pills is a very commonly used way to cure insomnia. Yet sleeping pills are not the best solution for sleep problems. For one thing, they have a negative effect on health with long-term use. Addiction is one side effect. Other physical side effects can also occur due to the toxicity of the chemical compounds which some sleep drugs include. Sleeping pills should be used only as a last resort and as a short-term solution to insomnia since they do not really teach the insomniac how to deal with the problem. Because of these shortcomings, the present-day tendency is to increase patients' awareness of natural, alternative cures for sleep difficulties. Let's have a look at the natural cures that can be used in place of a prescription for sleeping pills. Some herbal formulas allow the nervous system to progressively calm itself until a sleepy state is achieved. Two great extracts in particular, lavender and orange essential oils, help to induce relaxation and sleepiness.

Insomnia Treatment with Chinese Medicines

In Chinese medicine, insomnia is a result of excessive conditions and elements in the body. Food stagnation, liver fire, and heart fire are the common underlying causes of insomnia. Insomnia may also be a symptom of other bodily deficiencies such as the qi deficiency, heart yin deficiency, and blood deficiency. To treat insomnia through Chinese medicines, it is important that the heat is cleared. A good concoction would be the Emperor's Tea. This tea is a combination of several sedating and nourishing herbs that removes heat from the body, leading to total relaxation. Relaxation, as everybody knows, is conducive to sleeping properly. Other than the Emperor's Tea, other effective Chinese medicines used for insomnia are An Shen Bu Xin and Mien Pien. Acupuncture is also a good Chinese remedy for insomnia. The application of acupuncture needles on the corresponding points could sedate the person enough to make him feel sleepy. These points are found on the ear, between the eyebrows, and the wrists.

Kicking The Sleep Habit-Movement Disorders And Insomnia

Among the most frequent causes of insomnia are restless leg syndrome (RLS) and periodic limb movement disorder (PLMD). These involve involuntary movement that prevents sleep onset and/or makes restful sleep very difficult. Some people think that RLS and PLMD are just 2 different ways of saying the same thing. However, they are 2 distinct disorders with different symptoms. Although the 2 are related, they don't always occur together. People with RLS experience unusual crawling sensations in their legs (usually the calves). RLS sufferers move their legs constantly, seeking relief from the strange feelings. For people with severe RLS, the urge to move their legs is almost irresistible because this relieve their discomfort, however briefly. About 8% of Americans suffer from RLS, although symptoms can occur any time during the day, is most noticeable when inactive or lying down to sleep. Some people only have symptoms when they try to sleep at night, while others beginning in the early evening, becoming progressively worse as night approaches.

Shake a Leg - PLMD

Up to 80% of patients with RLS also have PLMD, involuntary movements of the legs and sometimes the arms while a person is sleeping. PLMD is distinct from sleep starts because the movement isn't jerky. It occurs throughout the night and not just when a person is falling asleep, and the movement recurs fairly regularly, sometimes as often as every 20 seconds. PLMD movements happen primarily during non-REM sleep. Needless to say, people who have PLMD may not feel rested in the morning. Doctors don't really understand what causes PLMD and as a result, currently available treatments are designed to address the symptoms and not the underlying cause of PLMD. This can also arise in association with other conditions like spinal cord tumor, diabetes, anemia, uremia, narcolepsy or sleep apnea. Certain drugs like tricyclic and SSRI antidepressants can also cause PLMD. The incidence increases as people age rising from 4% of people ages 30-50, 25% of people ages 50-65, and 44% of people age 65 and older.

Snoring Embarrassment

Although to a lot of people snoring is nothing more than a harmless and humorous part of sleeping, for the victim it can be a very embarrassing and even traumatic problem that can affect every aspect of their life. These are just some of the problems related to snoring. Relationships: The strain snoring puts on existing relationships is enough, but what happens when a new love interest stays over for the first night? - Utter embarrassment. Maybe you'll even shy away from reaching that point. Holidays or Trips: Sufferers of snoring are more likely to pass on the chance of going on holiday because of the embarrassment. Imagine keeping the whole family awake because of your loud night time noises. What happens if you fall asleep on the plane and everyone in the vicinity can hear you? Lack of Sleep: To put it simply, snoring can deny you or a partner the right and need for a goodnight sleep. If we don't sleep, we get irritable and not a very nice person to be around. Times this by a ten year relationship and you could be filing for divorce.

Cure Your Insomnia By Taking A Nap

So many experts proclaiming they have a cure for insomnia issue this solemn advice: "NEVER take a nap during the day." They warn that daytime napping will ruin any chance of someone with insomnia from having a good night's sleep. Nod off after lunch, they say, and you'll be staring at the ceiling come 2 a.m. Folks, it's utter nonsense. Insomniacs can and should benefit from an afternoon nap. Indeed, I'm one of the world's greatest (and most enthusiastic) nappers. I'll often find an empty meeting room at work during the lunchtime break and snooze for 10, 20 sometimes 30 minutes. I awake rested, refreshed and ready for the afternoon's tasks. You can nap, too, but not just because I say so. The thing is, napping is in our genes, as Prof. Jim Horne of Britain's Loughborough Sleep Research Centre explains: "Humans are designed for two sleeps a day - the main one at night and a nap in the afternoon - which explains why people in the warmer parts of the world have an afternoon siesta, and why the rest of us are likely to be sleepy at this time.

Obstructive Sleep Apnea - The Not-So-Silent Assassin

Obstructive Sleep Apnea (or O.S.A. for short) is about as bad as it gets. People may joke about it, but O.S.A. is certainly no laughing matter because it can kill you. And according to the Mayo Clinic, up to 1 in 4 Americans suffer from this deadly health concern. Now this is a really worrying statistic to say the least. Unfortunately O.S.A. sufferers can be totally unaware of their condition until their sleeping partner or someone who sleeps within ear shot tells them. If this sounds like you, the only indicator that you may notice is feeling tired all the time during the day. So what exactly is O.S.A.? It refers to a snoring complication where breathing totally stops during sleep for a period of 20 seconds or more. You can experience up to 300 of these apniac events each night. They severely reduce your body's ability to oxygenate your blood, forcing your heart to pump harder than it should to maintain equilibrium. Prolonged nightly apniac events can then cause an enlargement of your heart, with the probability of associated cardio-vascular disorders such as high blood pressure, heart attack, stroke and irregular heart beat.

Party Lifestyle Can Lead To Sleep Problems

OK, party girl and party boy - I don't want to spoil the fun, but if you're having trouble sleeping don't you think it's time to erase a few entries on your busy social calendar? I enjoy the bright lights, music and fun times as much as anyone, but you really can have too much of a good thing - particularly if you suffer from insomnia. They used to call it "burning the candle at both ends" - the urge to go out and whoop it up every night of the week. It's great if you're a) young and b) able to easily fall into a deep, restful sleep after a night on the town. But life's not like that for many of us. The pressure of maintaining a career and juggling children, a mortgage and other responsibilities is reality soon after we've blown out 21 candles on the birthday cake. And yet, the subtle pressures are there for us to "enjoy life" while we're still young enough. That means going out, even when our aching bodies and weary brains are telling us not to. Some young marrieds don't want to lose touch with their still-single friends (who they sometimes secretly envy) so they hire a baby sitter and hit the old haunts.

How To Cope With Insomnia While Working Shifts

While the rest of us sleep, a nocturnal army of people keeps the world turning. Electrical engineers, police and fire crews, doctors, nurses, paramedics, airline, train and bus crews are among the millions who toil in the wee hours. Let's not also forget the 24-hour convenience store clerks - or the overnight supermarket staff who restock the shelves so they're full when the first shoppers arrive at 8 a.m. It's estimated that a quarter of the population works shifts - and they're among the highest risk group for insomnia and a wide range of other health problems. The reason is simple: working at night disrupts the internal body clock. Simply put, nature intended humans to toil during the day and sleep at night. It's why the brain produces the sleep chemical melatonin when darkness falls. Constantly changing shift schedules - mornings, afternoons, nights - can lead to poor, fragmented sleep and chronic fatigue. If you've ever taken a long plane ride that crosses several time zones, leaving you feeling "jet-lagged" you'll know exactly what I mean.

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