3 Simple Ways to Get More Restful Sleep

restful sleepingEven people without insomnia can have trouble getting a good night’s rest. Many things can interfere with restorative sleep – crazy work schedules, anxiety, trouble putting down the smartphone, even what you eat and drink.

The following three simple steps can help you sleep better.

Cut down on caffeine

Caffeine drinkers may find it harder to fall asleep than people who don’t drink caffeine. Once they drift off, their sleep is shorter and lighter. For some, a single cup of coffee in the morning means a sleepless night. That may be because caffeine blocks the effects of adenosine, a neurotransmitter thought to promote sleep. Caffeine can also interrupt sleep by increasing the need to urinate during the night.

People who suffer from insomnia should avoid caffeine as much as possible, since its effects can endure for many hours. Because caffeine withdrawal can cause headaches, irritability, and extreme fatigue, it may be easier to cut back gradually rather than go cold turkey. Those who can’t or don’t want to give up caffeine should avoid it after 2 p.m., or noon if they are especially caffeine-sensitive. Read the rest of this entry

Nightcap Before Bed is Not A Good Idea

Alcohol-and-SleepA recently concluded review of research studies conducted during past revealed that a nightcap before bed probably isn’t a good idea.

Scientists at the London Sleep Centre observed that alcohol may help you drift off, but it can also disrupt your sleep cycle.

Alcohol forced shortening of the time it takes to fall asleep and can quickly send you off into deep sleep, but it also reduces the most satisfying type of sleep, REM sleep, which is where dreams occur.

People easily fall in the trap and can become dependent on alcohol for sleep, researchers say, and alcohol can turn non-snorers into snorers, and snorers into people with sleep apnea.

Dr. Irshaad Ebrahim, medical director at the London Sleep Centre and coauthor of the review, and his team looked at more than 100 studies on sleep, analyzing 20 in detail as to how alcohol alters sleep.

The findings will be published in the April 2013 issue of Alcoholism: Clinical & Experimental Research.

If you’re using alcohol as a sleep aid, better opt for alternatives, such as getting regular exercise, avoiding caffeine in the evening, and establishing regular waking and sleeping times. Also keep your bedroom at a cool temperature and reserve your bed for sleeping and sex only.

Weight Reducing and Better Sleep Tips

food and sleepFor better quality sleep you should prefer trying to lose a few pounds. Its all about your appetite; the more control you have on it the more control will be effective on your weight.Here are 10 all time tested strategies to help you sleep better;

1. Water

Can water help you stay full? Well, drink several glasses of  water, you get filled up and eat less. Water can help you lose weight by keeping you feeling full and helping to reduce  your consumption of other high-calorie drinks (and foods). A recent study found  that over the course of 12 weeks, dieters who drank water before meals three  times per day lost about 5 pounds more than other dieters. Try drinking about  two 8-ounce glasses before each meal. Read the rest of this entry

Probable Ways To Minimize Sleep Apnea

Sleep apnea is a deadly sleep disorder and as soon as you spot out any symptoms of this deadly disorder it is always best to go to a sleep specialist and follow his instructions.

A good sleep specialist will probably recommend CPAP, surgery, or oral appliance therapy. This list is not necessarily an alternative to CPAP, surgery, or oral appliances, but rather supplementary methods that decrease the probability of airway collapse.

Usually these methods are not enough to entirely eliminate sleep apnea disorder however there are effective ways either. Here are six of such probable ways ;

1. Lose Your Extra Weight

Unless you are extremely overweight AND your sleep apnea is mild, usually weight loss is not enough to entirely eliminate it. But it can definitely help. Weight loss is thought to improve apnea by changing the shape of the airway which decreases the probability of airway collapse. Read the rest of this entry

Sleep Apnea Facts

  1. Sleep apnea affects up to 18 million Americans
  2. The condition was first described in 1965
  3. “Apnea” comes from a Greek word meaning “want of breath.”
  4. People with sleep apnea can stop breathing as many as 30 times or more each night.
  5. Often a spouse or other family member is the first to notice signs of sleep apnea in someone with the condition.
  6. Officials estimate 10 million Americans have the condition but have not been diagnosed. Read the rest of this entry

This recently concluded research study evaluated sex and family history of alcoholism as moderators of subjective ratings of sleepiness/sleep quality and polysomnography (PSG) following alcohol intoxication in healthy, young adults.

Ninety-three healthy adults [mean age 24.4 ± 2.7 years, 59 women, 29 subjects with a positive family history of alcoholism (FH+)] were recruited. After screening PSG, participants consumed alcohol (sex/weight adjusted dosing) to intoxication [peak breath alcohol concentration (BrAC) of 0.11 ± 0.01 g% for men and women] or matching placebo between 20:30 and 22:00 hours. Sleep was monitored using PSG between 23:00 and 07:00 hours. Participants completed the Stanford Sleepiness Scale and Karolinska Sleepiness Scale at bedtime and on awakening and a validated post-sleep questionnaire. Read the rest of this entry

Know If You have a Sleep Disorder

Sleep disorders come in many forms and are often misunderstood and misdiagnosed because the telltale signs — excessive snoring and daytime drowsiness — can result from a multitude of factors, including stress, obesity, work or travel schedule, anxiety, diet, medication or alcohol use or even a bad mattress or poor lighting. 

Any time we change our sleep patterns, like during the switch to or from Daylight Saving Time, our ability to rest properly is affected. But sleep deprivation and sleep disorders are year-round problems that must be properly diagnosed and addressed to preserve the health of the individual”, according to Dr. Arnold Pallay, medical director at Changebridge Medical Associates in Montville. Read the rest of this entry

Insomnia & Anxiety Medications Could Worsen Sleep Apnea

A recently concluded Canadian research study has revealed that there could be a possible link between medications used to treat anxiety or insomnia and an increased risk of death.

Findings of this research study have been The study, published in the September issue of the Canadian Journal of Psychiatry, analyzed Statistics Canada’s National Population Health Survey and tracked the use of sedatives and insomnia medications in more than 14,000 Canadians between the ages of 18 and 102. Read the rest of this entry

6 Easy Tips to Eliminate Sleep Apnea

As far as the feasible treatment of sleep apnea is concerned there is almost no substitute for CPAP therapy.

In case you find any symptoms of this deadly disorder it is always best to go to a sleep specialist and follow his instructions.

He will probably recommend CPAP, surgery, or oral appliance therapy. This list is not necessarily an alternative to CPAP, surgery, or oral appliances, but rather supplementary methods that decrease the probability of airway collapse. Read the rest of this entry

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