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

Mothers Are Sleep Deprived Than Fathers

father-mother-and-boy-sleepingA recently concluded survey results established the facts that the mothers are officially sleep deprived compared to fathers. They take longer to get off to sleep, are more likely to wake in the night and suffer more sleep disturbance from their children.

It is well recognized that women are poorer sleepers compared to the men, but findings from The Great British Sleep Survey show mothers fare worse than anyone.

Overall, mothers spend 10 minutes longer on average trying to get to sleep, and almost another 10 minutes extra awake during the night than fathers.The survey of over 21,000 UK adults found men better sleepers than women.  Read the rest of this entry

breathing excercisesYoga Breathing

According to Dr. Paulose, a plastic and laser surgeon, yoga does not cure sleep apnea, but it can help reduce symptoms. He suggests the ujjayi pranayama, or hissing breath, to increase lung capacity and remove throat blockages. Sit in a lotus position, breathe deeply through your nostrils until calm, then inhale forcefully through the nostrils while contracting your neck muscles to produce a low, throbbing sound. Hold this inhaled breath as long as possible, then close one nostril with your fingers and slowly exhale through the other nostril. Repeat with the other nostril and perform three to five times each day. Read the rest of this entry

Sleep Like A Baby As You Grow Old!

If you are getting older you are more likely to sleep like a baby!

Nearly 100 million Americans are suffering from one or other sleep disorders like sleep apnea, insomnia, sleep deprivation, sleep disturbance and daytime fatigue to name just a few. But those who are getting older have good news that their sleep is getting better as they grow old. A good night’s sleep just like a baby sleep gets possible in older age.

A research study performed on more than 150,000 Americans concluded recently and published in the March edition of the Journal SLEEP revealed that sleep seems to improve over a lifetime, with the fewest sleep complaints coming from people in their 80s. Read the rest of this entry

Trouble sleeping? You’re Not Alone !

In fact, about 25 per cent of Canadians will have a significant sleep disorder in their lifetime, estimates Dr. Adam Moscovitch, who is known as the Sleep Doctor. “We have about 85 different sleep disorders that we can now recognize and treat,” said Moscovitch, an internationally recognized expert on sleep and fatigue disorders.

“Sleep deprivation as a result of not sleeping as much as we need, or because of an underlying sleep disorder, is becoming quite an epidemic. And we are paying a very heavy price for it — both individually and as a society.”

A sleep disorder should not be confused with an occasional sleep disturbance.Everyone has an occasional sleep disturbance. It may be in relation to a stressful period or worrying about something. A sleep disorder, on the other hand, is chronic.Insomnia, for example, is a sleep disorder. It includes: problems falling asleep, staying asleep, waking up too early, or waking up not feeling refreshed.

The consequences of sleep disturbance or sleep deprivation, can include:

Increased likelihood of accidents at work and at home; Fatigue; Increased likelihood of sleepiness; Increased irritability; Higher risk of developing a major psychiatric condition — in particular depression and anxiety disorders; Problems with memory, concentration, difficulties with decision-making, difficulty learning new things; may eventually affecting the immune system; Changes in appetite. [ Read Complete Post By Irene Seiberling At The Calgary Herald …   ]

The sound of any possible disturbance in the normal sllep during nights could be a very common symptom of sleep apnea.

The sleep apnea disorder has been established to be closely linked with excessive daytime sleepiness, heart disease, even strokes, now being diagnosed in a growing number of military veterans.

The veterans administration says about 20% of all vets suffer from sleep apnea and according to statistics released to The USA Today Newspaper, the number of vets receiving benefits to treat the sleep apnea disorder jumped 61 percent between 2008 and this year. Read the rest of this entry

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