5 Tips on getting Good Sleep by having a Regular Sleeping Schedule

February 22nd, 2011

#1 Set a regular bedtime
Make it a point to go to bed at the same time every night. This may be difficult in today’s urban life when all of us are so busy juggling between work and our personal life, and it is really difficult to fix a time to go to sleep, and what more, on a regular basis. Generally it’s easier to choose a time when you usually feel tired, so that you don’t toss and turn around trying to sleep. Your sleeping routine could be broken especially on weekends when you want to stay out and enjoy the night longer (I’m guilty of this too). To start changing your bedtime, it is best assist your body to adjust by making the change in small daily increments, such as 15 mins earlier or later each day till you reach the desired or optimal bedtime.

#2 Waking up at the same time every day
A good indication that you are getting sufficient sleep is when you can wake up naturally without an alarm, some call it the biological clock. If you need an alarm clock to wake up on time, you may need to set an earlier bedtime. As with the above tip, maintain your regular wake–time even on weekends.

#3 Taking Naps to make up for Lost Sleep
You have to becareful on this – if you really need to make up for a few lost hours (especially when you work or play till very late the night before), opt for a daytime nap instead of sleeping late. This strategy allows you to pay off your “sleep debt” without interrupting your natural sleep–wake rhythm, which often backfires in insomnia and throws you off for days. If it’s a weekday, you may want to catch a few winks during your lunch time.

#4 Be careful about Taking Naps

This is to add on tip #3 – having naps may have side-effects. While taking a nap can be a great way to recharge, especially for older adults, it can make insomnia worse. If insomnia is a problem for you, it is advisable not to take a nap. If you must nap, do it in the early afternoon, and max the sleeping time to 30mins.

#5 Get yourself busy after dinner
This is very common problem for lots of people after having their meals, especially dinner. If you find yourself getting sleepy way before your bedtime, get off the couch (don’t watch anymore TV!) and get yourself occupy to avoid falling asleep, such as washing the dishes, calling a friend, or getting clothes ready for the next day. If you give in to the drowsiness, you may wake up later in the night and have trouble getting back to sleep.

Hope the above tips helps you to get out of your insomnia problems, all at least move you in the correct direction.

The way to Stop Sleep Apnea Naturally Tonight

December 30th, 2010

They believe that it is just a night sleeping occurrence.The questions remain in us however, like how was it happened to be? Is there something to do with health? Is there something to do with breathing? Has it something to do with blood? Or has it something to do with emotions right before sleeping?

Maybe it has to do with the last food intake after dinner before hitting the bed.

There should still be other explanation why the snoring comes at night.And in addition that it is able to had been only the right way to release exhaustion unconsciously..It may actually happen anytime of the day as we sleep and not just at night.Additionally it is told to be that an individual’s air pathways is usually larger than normal that it makes the tissues more probe to vibrate in comparison to people who have normal sizes of throats.

It leaves your mouth open and tends the throat tissues to vibrate as you inhale and exhale through your mouth.It usually is that the back of the tongue is blocking some parts of the passage ways and causes the sound that produces the snoring.The scale of the tongue or the placement of the tongue while you sleep had to do with it.Snoring while sleeping any time of the day; this state however maybe slightly more in question since the snores occur in any time of the day or night the moment you nod off.

Non smokers don’t seem to be saved from this however.someone who intakes too much fatty foods and oily foods which may create a fat deposit around the air tracks and pathways will cause the throat to be rigid and thus constricts the air to flow..Sleeping positions and posture affects snoring.This can be scientifically proven to be true.someone who is inclined to sleep flat on his back makes the throat very relaxed and tends the back of the tongue to block the air pathways and creates the snoring sound.It truly is inside the genes.


Do your best not to overeat any food especially meal time.To bypass folks that triggers is a giant step to do.Processed foods tend to be containing plenty of preservatives and ingredients that you just don’t seem to be familiar with.That tempting greasy and attractive foods need to be not present on the dinner table.It’s light on the tummy, and may be very healthy too.

It should now be your responsibility to do that in your own good.Ward off temptations.Psychologically proven that this system of self psychology to diet is quite effective.Through the use of smaller bowls and plates can assist to let your self eat lesser than what you normally consume in one time for supper.Be attentive to the quantity of food that you simply eat.Cut on heavy dinners.

Be proactive and cautious of your health as you might be the main individual that need to be ready to know if there is unnatural that’s happening on your body.This may definitely lessen the odds of you to snore on your sleep.It you could have one pillow, double it.Another is to limit or minimize your alcohol intake when it’s almost your bedtime.

7 Habits of Highly Successful Sleep Apnea Patients

December 29th, 2010

Some patients with sleep apnea do remarkably well, despite all of the hurdles and obstacles that arise. Then there are others that procrastinate, or refuse to take any action at all. I’ve noticed 7 commonalities amongst the ones that do reach the top:

1. They take responsibility for their own health, and not rely upon doctors alone. They surround themselves with a team of medical professionals, constantly reading and learning, asking questions, and staying recent on the newest in new sleep apnea treatments and research. They may be willing to make major changes their lives, daily habits and diets to reach set goals.

There are some those who find themselves unwilling to make any changes, equivalent to with eating late or going out 2-thrice a week and drinking alcohol. These are an analogous variety of those that say they don’t have time to read crucial book to assist them along. These are the folks who want only a short fix. They’re unwilling to commit to a life change.

2. They may be willing to pay extra. Unfortunately, insurance will typically cover only the bare essentials for sleep apnea treatment. Most durable medical goods vendors will give a basic model, and usually won’t cover any additional add-ons or extras or a more full-featured CPAP machine. Depending solely on insurance to cover for everything will lessen your chances for achieving success. Sometimes, you should pay for a new mask, or a dental device. Yes, be sure you maximize your insurance benefits, but you must also not hesitate to move outside of health insurance to speculate on your health.

Successful people also are willing to speculate in gym memberships, yoga classes, books and data products that complement standard sleep apnea treatments.

3. They take action. The folks that succeed typically have tried multiple different options and have failed more often than once. But because they’re persistent and take massive action, eventually, they find something that works for them.

There are many patients research everything but can’t make up their mind. Here is called paralysis by analysis.

4. They do everything possible to breathe well during the nose. With the ability to breathe well throughout the nose, although not a cure for sleep apnea, helps every other type of treatment option. Whether it’s with CPAP, dental devices or surgery, not having the ability to breathe well through your nose will ultimately diminish the quality of your results. Through trial and blunder or by working together with your doctor, that you may usually determine what’s causing your stuffy nose, and deal with it in a technique or another.

Many successful CPAP patients get into the habit of irrigating their noses with nasal saline. There are lots of ways of getting saline into your nose, so you’ll need to try different options to determine which one you adore.

5. They set aside time for regular exercise or relaxation. Paradoxically, exercise is a smart type of relaxation. Once you make the effort to exercise, you need concentrate on your exercise activities, which forces you not to worry about work, life and other distracting things. Not to mention the cardiovascular benefits. The more advanced people discover that active varieties of relaxation or meditation helps to calm the overstimulated stress component of the nervous system, or the sympathetic nervous system. They routinely practice yoga, meditation, tai chi, that are all disciplines where proper breathing techniques are stressed.

6. They join a community of different sleep apnea patients. There’s a saying in business, ” Teamwork makes the dream work.” Surrounding yourself with other successful people’s perspectives may help you to grow, learn. There are live groups inclusive of AWAKE, or various internet forums and support groups.

7. They accept sleep apnea rather then fight it. At a undeniable point, these types of habits will probably be an everyday section of your life. While you’re constantly resisting it and fighting it, always searching for a ” cure,” you’re in for an extended and frustrating battle. Unless you undergo a tracheotomy, you’ll never be cured. Your ultimate goal need to be to succeed in some extent where you’re in a position to function normally, gain satisfaction from the work that you simply do, and ultimately, in an effort to enjoy life.

Breathing Lessons for Sleep Apnea Sufferers

December 28th, 2010

Proper breathing is prime to good health and vitality. It’s also one of the most basic physiologic function that we must do to survive. Improper breathing can result in illness, disease, and ultimately, death. Ancient Hindu cultures recognized this basic principle and developed very sophisticated breathing techniques that we now realize are scientifically sound in the case of promoting optimal health, energy and life balance. These breathing concepts have spread across various continents to different cultures, but the fundamental fundamental principles remain an identical.

What Most Holistic Doctors Already Know

Breathing means spirit in many languages (Hebrew, Latin, Greek, and Sanscrit), but not in English. In Latin, the word for breath and the word for soul are the masculine and feminine roots of a similar root. In Greek, the two words are a similar.

Breathing is a natural physiologic function which continues, in spite of whether or not you see it. It’s controlled by two parts of the autonomic nervous system: the sympathetic and parasympathetic nervous systems. The sympathetic nervous system is the classic fight-or-flight half that’s needed in case you’re in a fight or running from a tiger. The parasympathetic nervous system is the relief half, promoting sleep, digestion and reproduction.

Inhalation is activated by the sympathetic nervous system and exhalation is activated by the parasympathetic part. If you slow down your breathing, your heart rate slows down. When you take a little bit longer exhaling relative to inhaling, then you definitely’re spending more time activating your parasympathetic nervous system. It truly is the physiologic reason breathing techniques similar to the relaxing breath is literally relaxing. These same concepts also apply to singing, humming or whistling. Notice that after you sing, you’re spending up to 10 to 20 times longer exhaling relative to inhaling. By activating your vagus (parasympathetic) nerve, the reason is you’re feeling good if you sing.

What Some Doctors Don’t Know

We all take it without any consideration that the physical air passageways that we breathe through is more than sufficient as conduits for air to travel into and out of our lungs. However, our upper air passageways are dynamically changing regularly, counting on your head position, weather status, allergies, emotions, moods, stress levels and even what you simply had for lunch. Your nose is exquisitely sensitive to pressure or humidity changes, swelling or shrinking your internal nasal turbinates to significant degrees. Air passing in the course of the nasal cavity is being filtered, humidified, and warmed before passing into the lungs. Any temporary or permanent blockage to proper breathing in this area can prevent optimal airflow into the lungs.

In addition, the nose and sinus cavities make a gas called nitric oxide, which has two important gains. The first property is that nitric oxide is antimicrobial, both inside the nose in addition as within the lungs. This gas, when inhaled even in small amounts into the lungs, can increase oxygen absorption up to 20%. Not breathing through your nose for whatever reason has potentially detrimental effects to your health.

What Most Doctors Don’t Know

Everyone inside the Western, alternative and complementary fields of healing naturally assume that we can breathe properly at night. We now know that there are particular medical conditions along with sleep apnea where you may have complete obstruction and repeated bouts of oxygen deprivation. Most practitioners still think that this typically occurs in some those people who are overweight, snore, and have big necks. But now we know that even young, thin women who don’t snore could have significant obstructive sleep apnea. Even more, plenty of people who don’t officially meet the standards for obstructive sleep apnea still may have significant breathing pauses but wake up too quickly to be classified as an apnea. These are the patients which can be commonly diagnosed with idiopathic hypersomnia.

However, the bigger issue is that by definition, all modern humans are liable to breathing problems at night for right here reason: Due to the jaw narrowing and dental crowding from a thorough change in our diets, our tongues absorb relatively too much space, and for that reason, we’re more prone to obstructing the airway when sleeping on our backs (supine) and in deep sleep because of muscle relaxation. In his classic nutritional text, Nutrition and Physical Degeneration, Dr. Weston Price documented these physical changes. Our ability to chat also positioned our voice boxes below the tongue, that can aggravate this process.

Many modern humans can’t sleep on our backs anymore since the tongue and voice box falls back essentially the most within the back position. For this reason, we compensate by sleeping only on our sides or stomachs. The difficulty is that it’s not adequate. an easy cold or an allergy attack, or with even 5 to 10 pounds of weight gain, could cause more frequent obstructions occur, leading to less efficient sleep.

Less efficient sleep ends up in a physiologic stress response which could cause or aggravate a range of various medical conditions equivalent to anxiety, depression, insomnia, cold hands, digestive problems, high blood pressure, etc. What I describe in my sleep-breathing paradigm is that each one modern humans are on a continuum, where the single extreme end is named obstructive sleep apnea. Anything else of us are lower down, but we creep up during various life stages, including puberty, pregnancy, and menopause. an easy cold, by causing nasal congestion in a young, healthy woman, could cause her to toss and turn at night, by way of repeated tongue collapse. Once the cold improves, sleep improves in addition.

What We All Must Know

Breathing shouldn’t ever be taken without any consideration. We must do everything to make certain that proper breathing occurs not only through the day, but additionally at night. Many younger, thinner patients who complain of being tired always can also be found to have hypothyroidism, anemia, cold hands and feet, low blood pressure, anxiety, depression, or other various disorders. Later in life, as they slowly gain weight, they move up the continuum, and at last will go into obstructive sleep apnea.

Almost invariably, one or both parents will snore and have known or unknown cardiovascular disease. Once you see a high-arched hard palate, a further small mouth or a recessed jaw, or scalloping on the side of the tongue, ask about sleep position, fatigue issues, and sleep. You’ll be surprised how often some of these features come together to provide an explanation for your chronic fatigue and numerous health problems.