How To Sleep Better

Sleep: 10 Ways to Get a Good Night's Sleep

2008-12-07T22:14:00.001-08:00

Sleep – are you getting enough? For some people, enough is four to six hours. Other people just don't feel right with less than eight hours. People need more or less sleep at different phases in their life. Women may need more or less sleep at different phases of the month.

The simplest way to tell if you're getting enough is by noticing every morning - do you feel rested? Do you wake up without an alarm clock and feel ready to get right out of bed and start your day?

Not getting enough sleep is one of the most direct ways that we self-sabotage our success and well-being. When we are better rested we not only feel better, but are calmer, smarter, more rational, nicer to be around and we look better. Why wouldn't we choose to have that every day??

1. Set the Stage - turn off the computer and television at least one hour before you'd like to fall asleep, and turn on some music that you find relaxing. Test what your stereo system will do when the recording is finished – does it SNAP! or does it “wrrrr” – this will make a difference as you’re drifting off. My CD player makes a very soft "wrrrr" noise (though I honestly can't remember the last time I was still awake when the CD was over).

2. Music without words - words can provoke and direct your thoughts more than instrumental music or pure vocal sounds.

3. Music with natural "breaths" - music where the soloist takes natural pauses to breathe can help you to slow down your own breath - try flute, other wind instruments or voice (either with no words or words in a language you don't understand).

4. A good book - For bedtime reading, try to stay away from material that gets you thinking about things you deal with during the day. Magazines or stories that distract you from your own life may help you to drift into sleep.

5. Imagery - If you find that your mind is racing when you are trying to sleep, picture a viewpoint where you're traveling down a road. See your thoughts as signposts that you're passing. Concentrate on letting them pass right by.

6. Progressive muscle relxation - Imagine that a ball of light is traveling along your body, beginning at the top of your head, going down to the tips of your toes, and then coming up again. As it passes your muscles, they fill with light and relax.

7. Take a nap - If your sleep has been interrupted or there've been unavoidable late nights, an afternoon nap can help you catch up. Experts advise that naps should be taken earlier in the afternoon, rather than later, and that we should keep them to 30 minutes or less. This will avoid disrupting your sleep at night.

8. Lavender Bath - Take a hot bath and add a couple of drops of lavender oil. Lavender has naturally occurring relaxing properties.

9. Chamomile Tea - Calms the nervous system and helps to promote restful sleep.

10. Take 500 mg Calcium with 250 mg Magnesium at bedtime – The calcium has a calming effect, and the magnesium works along with it.

The advice and information in this article is not meant to replace medical advice. If you suspect you have a serious sleeping problem such as sleep apnea, or if you experience insomnia or extreme fatigue, please consult a healthcare professional.

Sleep Your Way to Weight Loss

2008-12-07T22:02:00.001-08:00

Research indicates the less you sleep, the more weight you may gain. How is it that the numbers of hours you sleep can affect your weight?
"In our fast paced society, sleep is sacrificed in order to have more time to get things done." shares Susan Mills-Gray, a Nutrition and Health Specialist with MU Extension. "Unfortunately, this lack of sleep seems to be a strong factor in the challenge of managing a healthy weight", Mills-Gray adds.
Several quality research studies have shown that sleep loss leads to higher levels of a hormone that triggers appetite, and lowers levels of a hormone that tells your body it's full, thus leading to pounds that cling. More specifically, researchers believe that sleep loss impacts two particular hormones - ghrelin and leptin - which are thought to play a key role in the interaction between less sleep and increased weight. Ghrelin, was discovered about eight years ago and is primarily produced by the stomach, triggers appetite in humans: the more ghrelin you have, the more you want to eat. Leptin, a hormone produced by fat cells, decreases appetite and boosts metabolism: low leptin levels can lead to an increased appetite. Lack of sleep causes more ghrelin and less leptin to be produced; therefore increased appetite overall. The body wakes up hungrier - searching for food to boost energy, when adequate sleep should have provided that energy.
What's the opportune amount of sleep in order to maintain a healthy weight? It seems to be eight hours. Let's take look at some specific studies and their findings:
A 2006 study a the U. of Warwick Medical School studied 43,000 persons and found that people who get less than five hours of sleep per night actually double their risk of becoming obese.
Laval University of Quebec released this finding in 2006, that children who slept even an hour or two less than other children became more overweight.
Studies released in 2004 by both the University of Bristol and Stanford University School of Medicine found that those who slept fewer hours had higher levels of ghrelin and lower levels of leptin, and that these hormone changes occurred during sleep.
This link between lack of sleep and increased weight gain makes sense. After all, sleeping allows our bodies to refresh and heal, and cutting down on that process can only do our bodies more harm than good. So slow down, get a good night's sleep and drop some weight while you sleep!

Enable sleep to come easier

2008-12-07T21:58:00.000-08:00

A cure for insomnia takes a change of environment, reduction in worries and the chance to take control of your life. When your worries are behind you, and your life is in your hands, sleep should come easier.

Sleep-onset insomnia refers to the inability to fall asleep initially. Sleep-maintenance insomnia refers to the inability to stay asleep, with one or more awakenings during the night. Prevent insomnia by eating and drinking things that help you become soporific in the evenings, rather than things that tell your body its time to get excited again. The effects of caffeine can last up to 20 hours, so some people will have disturbed sleep patterns even when their last cup of coffee was in the morning. Besides regular coffee, black tea, green tea, cocoa, chocolate, some soft drinks, and many over-the-counter pharmaceuticals also contain caffeine. Curing insomnia could be as simple as cutting out the caffeine!

Dieting to improve sleep

Doctors will sometimes recommend eating a high-carbohydrate food as a prevention of insomnia. Try eating a slice of bread or some crackers before bed. Eating carbohydrates can significantly increase levels of a neurotransmitter called serotonin, which is known to act as an insomnia preventative, reducing anxiety and promote sleep.

Take a personal stocktake

Cure insomnia by taking a check of your personal situation. Is there one thing in particular than causes you to worry through the night? Night time is a good time to puzzle things over, but by the time you reach a dead-end, its time to let your dreams take over. More often than not, your brain will keep working on your troubles while you sleep, and you will wake up with a better perspective on everything. Behavioral or psychological counselling may be recommended as a cure for people with poor sleep habits or emotional disorders. Curing insomnia is definitely possible, so don’t despair. Everyone needs to sleep eventually.

Sleeping pills are just a temporary measure

Taking medication or sleeping pills for insomnia should only be considered a stopgap for more total curing methods. Insomnia medication that works in the long term involves balancing your diet and taking a good balance of vitamins and nutritional supplements. For example, the amino acid, L-tryptophan, has been used successfully as an insomnia medication, presumably because it is converted to the chemical messenger, serotonin. According to one preliminary trial, L-tryptophan supplementation was 100% effective at promoting sleep in people who awaken between three to six times per night, but not effective at all as an Insomnia medication for people who only awaken once or twice, nor in people who doze on and off throughout the night in a state blurred between sleep and wakefulness.

Does Your Child Have Difficulty Sleeping?

2008-12-07T21:56:00.000-08:00

Sleep disorders in children are typically much different from the sleeping disorders that trouble adults. Studies have indicated that kids who don't get sufficient sleep at night will often doze-off in class, will not have the energy to exercise and will experience depression like feelings. Nightmares, bedwetting, and sleepwalking are common symptoms of a sleep disorder, so parents should know what to look for and address these issues. If you are concerned about your children's sleeping habits, then we've got some valuable suggestions about getting them into a consistent sleep schedule that will improve their quality of life. New parents tend to be very concerned about how much sleep their baby is getting. Newborn infants have irregular sleep cycles and sleep an average of 16 to 17 hours per day. Although, they might only sleep 1 or 2 hours at a time. As children get older, the total number of hours they require for sleep decreases. A pre-school child might still require 10 to 12 hours of sleep daily, whereas a school aged child sleeps about 10 hours each day. It is important to remember that each child's sleeping cycle can be unique. It is more probable that a child who has a sleeping disorder will most likely have behavioral and attention problems that are show during school. A recent study showed that 37% of school aged children experience significant, nocturnal sleeping issues. Problems often include a reluctance to go to sleep, disrupted sleep, nightmares, and sleepwalking. In more mature children, bedwetting can also become a challenge. Sleep 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 sleeping routine is followed to ensure that your child gets sufficient rest. Start by establishing a quiet environment before bedtime. This is a great time to take a bath and read a story. By winding down, your child will be able to fall asleep faster. 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 them 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 very important to get a good night of sleep, as well as roomy and cozy pajamas. Children learn from example, so follow a regular sleep schedule yourself. If your child's symptoms persist, then consider seeing a sleep specialist. Sometimes sleep problems in children can be caused by depression or other anxiety disorders. However, remember that each child is unique. If they're energetic and active during the day, then don't worry if they have a rough night every now and again.

Insomnia: Swap It For A Good Sleep

2008-12-02T06:34:00.001-08:00

Insomnia, the culprit behind sleepless nights, is a disorder that more than a third of adults suffer from and is something not to be made light of. Insomnia can be treated however.

Found mostly in females and aged people, insomnia is a common sleeplessness disorder that can be classified into:

(a) Short term insomnia---lasting from a few days to a few weeks, caused generally due to anxiety or stress,
(b) Intermittent insomnia---lasting from a few weeks to six months, and the disorder is of an irregular type with periods of restful slumber interspaced with sleeplessness
(c) Chronic insomnia--- the worst of the three, with durations of sleeplessness on a daily basis continuing throughout the month.

There are some very simple techniques and methods to improve insomnia, involving small alterations in your day to day living and sleep habits. Since the disorder is common in all age groups, maintenance of good lifestyle habits is essential for a good night's sleep.

While sleep needs vary from new born babies to young children, they also vary for men and women as well. While newborns need a good 16 hrs of sleep, for adults, 7-8 hrs a day is the standard. With age the need to sleep decreases and hence older people are more vulnerable to insomnia than the young. The general complaints that insomniacs have is that of tiredness owing to lack of energy, lack of concentration and irritation.

Lack of magnesium can affect sleep. A magnesium rich diet can enhance sleep in people with low levels of this element. Benzodiazepine, a type of tranquilizer, and the recent innovation "Z drug” are the first preferences of medics nowadays and can be accessed only on prescription by a registered medical practitioner.

Following is a list of treatments for insomnia that one might use.

1. Aromatherapy, which includes the use of various essential oils which help in relaxation. Jasmine oil and mahabhringaraj oil are some examples of such oils.
2 Meditation as a source of relaxation is highly effective.
3. Treatment can also be done with the help of Chinese traditional medicine.
4. A magnesium rich diet is also quiet helpful.
5. Melatonin is another effective drug used to regulate waking and sleeping patterns in individuals.
6. Limited intake of coffee, sodas, tea, chocolate, alcohol and nicotine etc.
7. Adequate amount of exercise, but not before bed, is good too.
8. Treatment for change of behavioral trends can induce new sleeping patterns along with teaching you how to make your environment appropriate for sleeping.

There is a wide range of alternative therapies and natural medicines out there that will help improve insomnia. In some cases with the right guidance and right treatment, insomnia can be cured.

Obstructive Sleep Apnea

2008-12-02T06:29:00.001-08:00

Obstructive sleep apnea (OSA) is the most common and advanced form of snoring caused by an obstruction of an individual's airway.

OSA is characterized as intermittent cessation of respiration during sleep for at least 10 seconds with concomitant decreased blood oxygen saturation, interrupted normal breathing pattern, and arousal from sleep. Sleep apnea literally means "want of breath" in Greek. OSA has been proven to have significant affects on your health, even if it only occurs occasionally.

The New England Journal of Medicine, April 29, 1993 reported of the middle-aged adults, about 24% of men and 9% of women have 5 or more episodes of interrupted breathings per hour. Some are difficult to detect because they may not demonstrate noticeable symptoms such as excessive daytime sleepiness or lethargy waking up.

In the United States alone, it is estimated that 11,845,000 people between the ages of 30-60 have obstructive sleep apnea. Of the 31 million Americans who are 65 years and older, 46% or 7,440,000 of them have moderate or severe level of obstructive sleep apnea, reported by the National Commission on Sleep Disorder Research.

It's interesting to note that the physical difference between OSA and simple snoring is only millimeters in the actual airway. The consequences on your ability to get a good night's rest, and as a result, your overall health are dramatic.

Obstructive sleep apnea can stop a person from breathing for as long as 3 minutes and as frequent as 100 times per hour. Typically the person is awakened by the body grasping for some air and is often accompanied with a loud snort.

Although the person's sleep is broken up many times each hour, they are often unaware of anything except that they woke up feeling unrefreshed.

An individual's blood oxygen levels can drop significantly to less than 50% causing a state known as hypopnea. This condition significantly impacts multiple parts of the body including:

- All the vital organs which become strained as they struggle to sustain their normal activities while oxygen deprived.

- Normal metabolism is impaired.

- Glucose utilization in the cells of the body is diminished with respect to the presence of catacholamine, the chemical produced in the body as a consequence of reduced oxygen levels. This chemical suppresses the sensitivity of insulin making it difficult for glucose to enter into the cells for energy.

- Increased cortisol levels stimulate glucose formation which floods the blood with more glucose, and

- As a result of reduced oxygen levels in the blood, the sympathetic nerve activity increased which excites the heart rate and raises blood pressure.

These facts alone reveal why the health concerns of snoring can be grave. Presently OSA apnea claims about 3,000 lives per year in the United States. This estimate doesn't even account for the thousands more deaths caused by complications resulting from OSA.

Numerous studies have linked OSA as the underlying cause of cardiovascular disease, diabetes, obesity, automobile accident fatalities, excessive daytime sleepiness, loss of economic productivity, lack of libido, depression, and can even be the reason some relationships break up.

Sleep study and the creation of sleeping patterns

2008-12-02T06:26:00.002-08:00

Sleep study in both animals and humans has brought extremely important information on the creation of certain sleeping patterns and schemes that often vary according to age and even existential changes. Moreover, special psychological research has revealed that there is a connection between behavior and sleeping patterns as well. Thus, a sleep study of the positions which the body assumes in the night trance indicate how the person relates with the world, other fellow human beings and life in general. For instance, a person who sleeps on the belly is considered not to care too much about the opinion the others make about oneself.

Someone who sleeps on one side is considered as needing a lot of affection and lots of love, since this sleeping pattern resembles the baby's position in the womb. Last but not least, the same sleep study indicates that those people who sleep on the back are open-minded, generous and altruist. Or if we consider the sleeping habits one develops according to age, we'll be surprised to find out how much we change over the years. Thus, it is well-known that the elderly usually sleep on their back, and less in other positions that require too much movement; yet, such conditions are developed in time due to the decreased body mobility.

Any sleep study that is written for the average reader is a door open to understanding the unknown behavior we manifest at night. For instance, there are periods of time when we sleep quietly without any dreams at all, but they alternate with more intense moments when the brain functions intensely. When one tries to understand the mechanisms that trigger the trance as explained in a sleep study, he or she needs to learn how a certain factor changes the healthy attributes of normal sleep. Insomnia, for instance, appears only when a link fails to function properly in the chain.

In case you suffer from insomnia, you cannot rely on one sleep study or another in order to self-diagnose; a professional medical opinion is required on the matter to see what the causes are and how to eliminate the discomfort. This is absolutely critical since, insomnia ranges from temporary to chronic states, and in case there is a depression or more serious problem underlying it, prompt intervention and treatment prevents further deterioration of the condition. Yet, besides the doctor's recommendations, one is free to research as much as one likes in order to better cope with the situation!

Sleepless in the city

2008-12-02T06:26:00.001-08:00

Divorced male lawyers, aged 55, living in London are today pinpointed as the UK’s worst sleepers, in a new report by bed experts Silentnight.

Getting a meagre four hours a night, they are kept awake by work stress and admit to becoming bad tempered, emotional and underperforming at work as a result.

Today, the findings of the new Sleep Report by GFK NOP of 2,000 adults to launch Silentnight’s National Love Your Bed Week (August 4-10 2008), sheds light on what’s keeping us awake and what affect this has on our lives.

Single female bar workers, aged 20, from the East Midlands, are officially Britain’s best sleepers, snoozing an average of 10 hours a night.

And the Welsh top the poll as the most carefree in Britain – losing the least sleep over worries including the credit crunch and health problems.

The Silentnight results reveal only a quarter of Britons get the recommended eight hours a night, with the rest of us tossing and turning over family problems, work stress, health worries and discomfort. The current economic crisis doesn’t seem to be affecting us as directly as reported, with money worries only keeping a fifth of us awake at night.

The nation’s lack of sleep is having serious affects on our personal and professional lives: with one in five Brits suffering from depression, a lack of sex drive and underperforming at work; a third of us admitting to becoming oversensitive and snapping at friends and family; and a quarter noticing a significant difference in appearance.

And our sleeping habits vary across the regions:-

While London and Northern Ireland officially have most trouble snoozing, those in the East Midlands and the North get the most sleep with on average 10 hours a night.

When asked what keeps them awake, those in Anglia (51%) were most sleepless because of work, money worries keep up Londoners (27%) and those in the North West (26%) most, unlike those in Wales who were least likely to let personal finances stop them from sleeping (13%).

Our personal health is the biggest concern for those in East Midlands (40%) and the North (40%), but once again you won’t find the Welsh (13%) losing much sleep over that.

And it seems lots of us just can’t get comfortable, with a massive 43% of Anglians kept awake because of discomfort, followed by those in the South West (40%) and Scotland (38%). Those in the South West (34%) were the people most sleepless because of their partners but it seems we’re a lot more tolerant of our other halves in the North West (12%).

Those in Anglia are the people to avoid after a bad night’s sleep with a whopping 93% confessing to becoming bad tempered and likely to argue with friends and family. Those in Northern Ireland (27%) are most likely to suffer from depression due to lack of sleep and those in the East Midlands (31%) suffer from a lack of sex drive.

On the contrary it’s the Scots who sleep easy, with the majority (36%) admitting to always getting enough sleep.

Behaviour psychologist Donna Dawson comments:

“It is interesting to note that we all think that other people sleep better than we do – the truth is that we are all experiencing problems sleeping at night, whether it is a problem on our mind or a problem with the bed we are lying on!

“Although money problems seem to score lower than other issues that render us sleepless, ‘money worries’ could still be the real root of family problems, work stress and health issues. Whatever the reason, ‘not getting enough sleep’ has far-reaching effects: on our personal and family lives, our working performance, our social contacts, and even on our appearance.

“People judging us for the first time after a sleepless night would not realise that normally we were a well-adjusted, thoughtful person, instead of the snappy, unsociable wreck that they see before them. Consequently, we really owe it to ourselves to find a bed that we feel comfortable in, to give us at least a head start on a good night’s sleep.”

Steven Simpson at Silentnight comments:
“The survey results show just how big a problem lack of sleep can be for some people and the havoc it can wreak on our personal lives. We were surprised to see that more people were kept awake because of discomfort than money worries, but it just goes to show how important it is to choose the right bed.”

Get Better Sleep and Ease Your Anxiety

2008-11-30T19:56:00.000-08:00

It's true that we all have difficulty in sleeping once in a while. But sleep deprivation on regular basis is one of the symptoms of anxiety disorder that can aggravate the condition of a person suffering from this mental problem. Continuous sleep deprivation may also cause depression. There are some highly potential benzodiazepines like xanax Tranquilizers that may be helpful in soothing anxiety. However, it is important for a person who has anxiety to get a good night's sleep every night. It is not at all impossible, rather simple if you make small changes in your daily routine. Follow these simple steps and ensure a good night sleep every night.
Cut caffeine

Caffeine stays up to about 14 hours in your body. So if you drink a cup of coffee at noon and are still awake at midnight, caffeine might be the reason. Cutting out caffeine at least four to six hours before bedtime can help you fall asleep easier. If you have already had too much caffeine, try eating some carbohydrates like bread or crackers to help reduce the effects.

Avoid alcohol

Alcohol is not a sleep aid. Rather it may lead you to alcoholism. It may initially help you fall asleep, but it also causes disturbances in sleep resulting in less restful sleep.

Relax before bedtime

You need to relax to get rid of the stress, if you have any, as it makes one miserable, and wreaks havoc on his sleep. Make a list of all the stressors of the day, along with a plan to deal with them. Combining this with a period of relaxation perhaps by reading something light, meditating, aromatherapy, light stretching, or taking a hot bath can also help you get better sleep.

Keep your bedroom quiet, dark, and comfortable.

Use earplugs, window blinds or curtains, and an electric blanket or air conditioner everything possible to create an ideal sleep environment. And don't use the overhead light if you need to get up at night; use a small night-light instead.

Eat right, sleep tight.

Try not to go to bed hungry, but avoid heavy meals before bedtime. An over-full belly can keep you up. Some foods can be helpful in promoting sleep, like milk, which contains tryptophan, a sleep-promoting substance. Other foods that help promote sleep include tuna, halibut, pumpkin, artichokes, avocados, almonds, eggs, bok choy, peaches, walnuts, apricots, oats, asparagus, potatoes, buckwheat, and bananas.

Restrict nicotine.

Having a smoke before bed -- although it feels relaxing actually puts a stimulant into your bloodstream. The effects of nicotine are similar to those of caffeine. Nicotine can keep you up and awaken at night. It should be avoided particularly near bedtime and also in the middle of the night.

Sleeping right is very important for your mental health. Even if you are not suffering from any psychological issues, you need to take care of a few regular causes of sleep deprivation like watching TV, eating, and discussing emotional issues in bed. Do not associate the bed with distracting activities that could make it difficult for you to fall asleep. Remember, the bed is for sleeping...and nothing else!

Trick to get better sleep

2008-11-30T19:13:00.000-08:00

Trick to get better sleep

Our mind is often the best resource we have for creating and solving problems. This is certainly the case when it comes to insomnia. Those who have problems sleeping know far too well the way anxiety about not sleeping perpetuates the problem. You cannot sleep; you toss and turn; worrying about having to be up by a certain time the next morning exacerbates the situation and you toss and turn even more.

There is, however, something you can do to turn the situation around. You can trick the mind to get better sleep. The mind, after all, can be tricked into compliance, especially if you work at re-programming what it understands to be a time for wakefulness and a time for sleep. Here are a few suggestions you might find helpful to trick the mind into compliance with a sleeping schedule.

a) Maintain good Sleep Hygiene or setting a regular schedule and routine for sleep. Getting habituated to a set routine at bedtime works well because it programs the mind and body to a set of expectations: the same time every night, in the same bed with the same routines. Nothing convinces the mind more of your seriousness and expectation than repetitive action. You might experience sleeplessness for the first night or two, but if you persist with the routine schedule, chances are within a week, you will have little difficulty falling asleep. According to a report in the Boston Globe, a study of insomniacs found that those who had set and regulated their waking and sleeping times, who avoided naps during the day and used their bedrooms only for sleep, were able to reduce their sleepless period (after retiring to bed) by 54%. This percentage is significant considering that a control group using relaxation therapy experienced only a 16% reduction while a placebo group had only a 12% reduction. Maintaining good sleep hygiene is one way of tricking the mind to get better sleep.

b) Lower the temperature of the bedroom before sleep. Cool temperatures make for better sleep because they can trick the body into lowering its temperature, a prerequisite for deep sleep. The body's temperature is triggered by an internal clock. Although the average body temperature for humans is about 97 degrees F, it fluctuates in a regular pattern on a daily basis. Body temperature hits its low (about 88 degrees F) between 3 a.m. and 6 a.m., then climbs steadily through the morning before dipping again at around 3 o'clock in the afternoon.

c) Wearing socks and mittens to bed can also trick mind and body into better sleep. Socks and mittens widen blood vessels in hands and feet, a necessary step to inducing sleep, according to a Swiss study. In this study, researchers found that as the body prepares for sleep, the blood vessels in hands and feet dilate. This dilation precipitates the cooling of the blood as it flows through the open channels near the surface of the skin; when body temperatures fall, sleep automatically follows.

d) Do not go to bed hungry. Hunger will keep you alert and tense. A bedtime snack that contains amino acid tryptophan is best. The body converts tryptophan to sleep-inducing chemicals. Having a small, lean slice of turkey (rich in this amino acid) with a piece of toast is best. Another alternative is one oatmeal cookie with a glass of milk (also rich in tryptophan).

e) If stomach problems like heartburn or acid reflux prevent you from getting a good night's rest, consider sleeping on your left side. Studies show that patients who sleep on their left sides are less likely to suffer from acid reflux. According to Dr. Anthony A. Star-poli, a New York City gastroenterologist and assistant professor of medicine at New York Medical College, when you sleep on your right side, your stomach is higher than the esophagus, allowing food and stomach acid to slide up your throat. However, when you sleep on your left side, you turn the situation around and stomach acid slides down.

f) Focusing on staying awake rather than trying to fall asleep can do the trick as well. In what is known as "paradoxical intention," the mind that focuses on being awake will sooner relax than the mind that is struggling to fall asleep. If you aren't asleep 30 minutes after you retire to bed, get up and read a book--preferably one that you know is dull and tedious. Research shows that the longer you lie awake in bed, the less likely you will have a night of uninterrupted sleep. Far better it is to get up, do something else until you feel sleepy.

g) Getting at least 1-2 hours of sunlight each day is another trick to get better sleep. Research suggests that getting enough sunlight keeps our biological clock on track. Out master body clock is a tiny cluster of cells that lies deep within the brain in an area called the hypothalamus. This area controls basic functions such as food intake and body temperature. This cluster of nerve cells is influenced by light which regulates the secretion of melatonin, a hormone that controls the circadian rhythm of our body (when we sleep and when we stay alert). During the day, sunlight slows the production of melatonin (which is a reason why we feel so alert during the day); at night, the production of this hormone increases, allowing us to feel relaxed and drowsy. Getting 2 hours of sunlight during the day will ensure that the natural wake and sleep cycles of the body are maintained.

If you still have difficulty falling and staying asleep, make sure you see a physician because insomnia can be triggered by physiological conditions such as sleep apnea, menopause or depression. Some drugs that can disturb sleep include antidepressants, beta-blockers, diuretics and painkillers.

22 ways to a good night's sleep

2008-11-30T19:10:00.000-08:00

How many of you consider the importance of sleep in relation to fat-loss, injury prevention and recovery, lack of focus, and overall health and vitality?

According to a study published in the Lancet Medical Journal (1) chronic sleep deprivation may speed the onset or increase the severity of age-related conditions such as type 2 diabetes, high blood pressure, obesity, and memory loss.

Just one week of sleep deprivation altered subject’s hormone levels and their capacity to metabolize carbohydrates.

During sleep deprivation the researchers found that the men blood sugar levels took 40% longer to drop following a high-carbohydrate meal, compared with the control group (well rested group).

Their ability to secrete and respond to the hormone insulin (which helps regulate blood sugar) dropped by 30%.

Additionally, the sleep-deprived men had higher night-time concentrations of the hormone cortisol, (hormone released in response to stress), and lower levels of thyroid-stimulating hormone.

These raised cortisol levels mimic levels that are often seen in older people, and may be involved in age-related insulin resistance and memory loss.

So with that in mind here are some helpful tips to getting a good night’s sleep:

1. Get to sleep by 10.00 pm if possible – as most of the physical repair in your body takes place between 10 pm and 2 am. For example the gallbladder dumps toxins during this period. If you are awake then your liver is being overworked and perhaps sending toxins into your bloodstream.

2. Establish a regular, relaxing bedtime routine such as soaking in a hot bath and then reading a book or listening to soothing music. Some studies suggest that soaking in hot water 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.

3. Create a sleep-conducive environment that is dark, quiet, comfortable, cool, and without interruptions. Design your sleep environment to establish the conditions you need for sleep. Also make your bedroom reflective of the value you place on sleep. If there is even the tiniest bit of light in the room it can disrupt your circadian rhythm and your pineal gland's production of melatonin and serotonin (growth and immune boasting hormones).

4. Avoid arousing activities before bedtime like working, paying bills, engaging in competitive games or family problem-solving.

5. 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.

6. Keep the light off when you go to the bathroom at night. As soon as you turn on that light you will immediately cease all production of the important sleep aid melatonin.

7. Eating a high-protein snack several hours before bed works for many (but not all as it depends on metabolic type). This can provide the L-tryptophan needed to produce melatonin and serotonin. Also eat a small piece of fruit. This can help the L-tryptophan cross the blood-brain barrier.

8. Avoid foods that you may be sensitive to. This is particularly true for dairy and wheat products, as they may have effect on sleep, such as causing apnea, excess congestion, gastrointestinal upset, and gas, among others. Additionally grains will raise blood sugar and inhibit sleep. Later, when blood sugar drops too low (hypoglycemia), you might wake up and not be able to fall back asleep.

9. 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.

10. Wear socks to bed. Due to the fact that they have the poorest circulation, the feet often feel cold before the rest of the body does. A study has shown that this reduces night waking.

11. Remove the clock from view. It will only add to your worry when constantly staring at it... 2 am...3 am... 4:30 am...

12. Use your bedroom only for sleep and sex to strengthen the association between bed and sleep. It is best to take work materials, computers and televisions out of the sleeping environment.

13. Using dimmer switches in living rooms and bathrooms before bed can be helpful.

14. Journaling. If you often lay in bed with your mind racing, it might be helpful keep a journal and write down your thoughts before bed.

15. Avoid caffeine (e.g. coffee, tea, soft drinks, chocolate) close to bedtime. It can keep you awake as caffeine is a stimulant, which means it can produce an alerting effect. Caffeine products 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.

16. Avoid nicotine (e.g. cigarettes, tobacco products). When smokers go to sleep, they experience withdrawal symptoms from nicotine, which causes sleep problems.

17. Avoid alcohol close to bedtime. Although many people think of alcohol as a sedative, it actually disrupts sleep, causing nighttime awakenings. Alcohol will also keep you from falling into the deeper stages of sleep, where the body does most of its healing.

18. Avoid using loud alarm clocks. It is very stressful on the body to be awoken suddenly. If you are regularly getting enough sleep, they should be unnecessary.

19. Avoid drinking any fluids within 2 hours of going to bed. This will reduce the likelihood of needing to get up and go to the bathroom or at least minimize the frequency.

20. Sleep on a comfortable mattress and pillows. Make sure your mattress is supportive and have comfortable pillows. 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.

21. Listen to white noise or relaxation CDs. Some people find nature sounds like rainfall or ocean waves, or white noise soothing for sleep.

22. Herbs including chamomile and valerian are regarded as natural relaxants.

Happy Sleeping! :-)

Smoke More, Sleep Less

2008-11-30T19:09:00.001-08:00

Smoke More, Sleep Less

Cigarette smoking has been associated with a high prevalence of sleep-related complaints. However, its effects on sleep architecture have not been fully examined. The primary objective of this investigation was to assess the impact of cigarette smoking on sleep architecture.

Sleep disturbances are a common side effect of nicotine withdrawal. Some people will sleep much more than usual through this phase of cessation, while others have difficulty getting any sleep at all. If you find yourself suffering from insomnia during the first few weeks after you quit smoking, try a few of these natural remedies to ease your discomforts.

Remember, the physical withdrawal phase of quitting tobacco is a temporary condition. Your sleep patterns will return to normal soon, providing you didn’t have insomnia before cessation. If symptoms persist beyond the first month or so, schedule a visit with your doctor. The current lifestyle greatly affects the sleeping pattern of human beings. Among many causes, smoking is one main cause for sleeping disturbances.

Smokers spend more time in a light sleep. Non-smokers spend more time in a deep sleep, allowing them to feel more awake the next day. A reason for this is nicotine and its impact on the brain.

Smoking cigarettes impairs sleep quality, possibly because of nicotine withdrawal, according to a study in the February issue of Chest, the journal of the American College of Chest Physicians. The study is among the first to isolate the effects of smoking on sleep. In previous research, it was unclear whether changes in sleep patterns were from smoking itself or from the medical conditions underlying smoking such as heart or respiratory disease. A strong correlation was found between smoking and various complaints of ill health as well as between smoking and sleep duration and quality of sleep. The results suggest that there is a strong relationship between the constituents of tobacco smoke and poor sleeping habits.

Cigarettes contain nicotine that affects sleep. It is a stimulant that keeps you awake. But smokers are not aware of this fact. Rather they claim that a puff of cigarette smoke makes them feel calmer and helps them relax. On the contrary, nicotine stimulates the mind and the body. It interferes with the body’s ability to fall and stay asleep. Nicotine is a stimulant drug that once it wore off threw the smoker into a physiologically depressed state. To overcome this depressant effect the smoker would smoke again to stimulate him or herself. Soon it would wear off and the endless cycle would be repeated over and over. Blood sugar and hormone levels would skyrocket, only to come crashing down later. By the end of the day the smoker could be physically exhausted from this chronic stimulant/depressant roller coaster. They had to adjust their sleep around these effects.

The availability of objective data on sleep architecture, with self-reported information on smoking status, provides an opportunity to characterize sleep architecture among current, former, and never smokers in a large community-based sample. Previous analysis of a subset of the cohort have shown that current smokers and former smokers, compared with never smokers, have greater amounts of stage 1 and 2 sleep.

Healthy Sleep Tips

2008-11-30T19:04:00.000-08:00

Healthy Sleep Tips

Make after-dinner playtime a relaxing time. Too much activity close to bedtime can keep children awake.
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.
Quantity and quality are very important. Most adults need between 7.5 to 8.5 hours of uninterrupted sleep. If you press the snooze button on the alarm in the morning you are not getting enough sleep. This could be due to not enough time in bed, external disturbances, or a sleep disorder.
If you are having trouble sleeping at night, try not to nap during the day - you will throw off your body clock and make it even more difficult to sleep at night. If you are feeling especially tired, and feel as if you absolutely must nap, be sure to sleep for less than 30 minutes, early in the day.
Eat a light dinner about two hours before sleeping. If you're prone to heartburn, avoid spicy or fatty foods, which can make your heartburn flare and prevent a restful sleep. Also, limit how much you drink before bed. Too much liquid can cause you to wake up repeatedly during the night for trips to the bathroom.
Therapists often use "reconditioning" as part of a treatment plan for insomnia. With this method, people are "reconditioned" to associate the bed with sleep. If you find yourself unable to sleep at all, get out of bed and move to another room, so that you only associate the bed with sleep and not with wakefulness.
Don't forget to use our soft and fluffy fleece bedding with any mattress you choose.
Drink yogurt or other product that can help neutralize the harmful effect of stress hormones on your digestive track.
Not everyone requires seven to nine hours of sleep each night. Some people require only five, others 10. To find out how much sleep your body needs, assess how you feel after different amounts of sleep. Pay attention to your energy level, productivity and general well-being.
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.
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

Get The Sleep You Need With Adjustable Beds

2008-11-30T19:00:00.000-08:00

Get The Sleep You Need With Adjustable Beds

Researchers and scientists have concluded that a human body needs a minimum of 6 hours of quality sleep every single night in order to function properly. Most physicians even advise people to get 8 hours of quality sleep. What many people don't know is the fact that their mattress might negatively impact their sleep patterns and the amount of quality sleep they get. Mattresses have to be carefully chosen depending on each individual's needs for firmness or softness.

The popularity of adjustable beds is increasing. An adjustable bed helps you find the position that is most comfortable for you. When you sleep in an adjustable bed, you will find that you fall asleep more easily and enjoy a more restful and uninterrupted sleep, awaking refreshed and full of energy, ready for the day. As your quality of sleep improves, so will your ability to function during the day.

Why wouldn't you make the choice to get yourself at least 6 to 8 hours of truly restful sleep a night? Is it because you believe that an adjustable bed has to be extremely expensive?

Although the prices of these beds are on the higher end, but you don't have to worry about it. When you get them at the usual retailers, the prices tend to be higher. Buying them through online stores is more reasonable, thus saving you hundreds of dollars in the end.

Such beds can be purchased at numerous stores through the internet. Their prices are often cheaper as their other business costs are less. Accordingly, reductions in price can be passed to consumers. Various brand names can be purchased at a significant saving to the prices that other retailers may charge.

The best will make you sleep better and your life more livable. It is important to sleep on a mattress which will provide the necessary support to your spine. It should be designed to relieve pressure points and provide you with comfort and support. It can also relieve lower back pain.