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Suffer From Insomnia?
How to get a good night's sleep
"Insomniacs don't sleep because they worry about it... and they worry about it because they don't sleep." --- Franklin Adams Insomnia. The dreaded thing that keeps you from restful, peaceful sleep. Do you suffer chronic insomnia? Do you have trouble sleeping almost everynight? Are our sleep patterns out of sync? You're not alone. An estimated 50 to 70 million Americans suffer from chronic sleep loss, which can increase the health risks associated with diabetes, high blood pressure, obesity, depression, heart disease and stroke, according to the Henry Ford Sleep Disorders and Research Center in Michigan. If you want to sleep better, here are some insomnia treatments that can teach you how to get a good night's sleep. Your sleep cycle might be disturbed by a recent fight with your lover, a problem at the office with a co-worker or your boss, maybe even by the mattress you are sleeping on. Sometimes there are remedies for sleeplessness, such as sleeping pills and over-the-counter medications like melatonin. But taking sleep medication may be masking the true cause of your restlessness at night. Insomnia relief might just be within reach if you find the root cause of the sleep problem. A better night's sleep -- when you slip into rem sleep -- might seem out of reach if you suffer from:
Maybe your anxiety is causing your insomnia, or maybe your insomnia is causing your anxiety. In this case, schedule an appointment with a mental health professional to make a diagnosis. They have many proven methods they can share with you on how to cure insomnia.
Insomnia research -- or "The Science of Sleep" as some people call it -- seeks both cures for
insomnia and tries to uncover the causes of insomnia. Some of the best sleep research centers
include:
Here are some recommended websites that offer helpful "better sleep" advice:
Insomnia treatments could be as simple as taking natural sleep remedies like keeping your TV turned off as you try to fall asleep or removing pets from your bedroom, and as complicated as getting a sleep survey or going on powerful sleep medications prescribed by your doctor. Be aware that sleep medications can become addictive. You might get to the point where you can't get to sleep without taking those meds. Moreover, watch for side effects, like anxiety or moodiness or daytime sleepiness that might affect your work. In either case, severe insomnia that is caused by depression, menopause, undue stress, aches and pains or a poor diet need to be discussed with your personal physician. He or she can help prescribe the best treatment of insomnia that is right for you. At the end of the day -- or more specifically, at the end of the night -- the objective of all this is the same: there are many tips and techniques out there on the Web that can help show you how to get a peaceful night's slumber and feel refreshed in the morning. Here are selected articles that explore what you can do yourself to ensure a better night's sleep:
Memory Foam Mattress Reviews
Sealy TrueForm Mattress Sealy mattresses have been a top rated product for many years and the company is the world's largest manufacturer of mattresses. The company manufactures mattresses in the mid- to high-end price bracket. As you might expect from the world's largest manufacturer, Sealy make all types from the Sealy Posturepedic - an orthopedically designed inner-spring mattress - to the Sealy SpringFree - a 100% latex mattress. Sealy didn't lead the way in the use of viscoelastic foam but has now brought out its own version, called the Sealy TrueForm. Like other viscoelastic mattresses the Sealy model is multilayered using a high-density foam core (not memory foam) with a top layer of memory foam. Sealy claim that the inner-core of high-density foam provides the support whilst the top layer of memory foam provides both support and comfort. There are basically three types of Sealy TrueFoam mattress to choose from; the 8 series, 9 series and 11 series - the number is the thickness of the mattress in inches. The 8 series comes with 5" of high-density foam in the core and 3" of memory foam in the top layer. The 9 series comes with 6" of high-density foam in the core and 3" of top layer. What exactly are the benefits of the 9 series over the 8 series I can't really say as both have a 3.5" top layer of memory foam - I don't see how an extra one inch of high-density foam in the core makes the 9 series any better than the 8 series. The 11 series comes with 6" of high-density foam in the core, a 3.5" visco middle layer and 1.5" convoluted visco top layer. What I like most about the Sealy TrueForm mattress is the washable, zip-off cover - the 11 series is a velour cover with added cashmere. Also, all Sealy memory foam mattresses are compatible with the Sealy PowerBase, so you can program various positions as well as two massage units. Simmons ComforPedic Mattress Like Sealy, Simmons didn't lead the way in development of viscoelastic, however they now manufacture their own version and even claim to have developed the 'next generation' of this type of mattress. It is true that the biggest complaint against memory foam has been a 'sinking feeling' - therefore not being able to move freely whilst lying down - and that it tends to 'cook the sleeper' because body heat is not dissipated quickly. Simmons claim to have solved both of these problems using their version of foam called NxG Advanced Memory Foam. From what I've garnered there does seem to be a small reduction with the quicksand feeling many customers complain about. With the claim as to heat reduction, I can't say one way or the other. The one overriding opinion is that the Simmons ComforPedic mattress is cheaper than a Tempur-Pedic mattress, though a little softer, and offers good value for money. Simmons makes the following models of ComforPedic mattresses: The Simmons ComforPedic Original - comes with a removable, professionally dry-cleanable velour and suede cover; The Simmons Nassau - comes with an additional layer of latex; the Simmons ComforPedic Natural is the next step up - you get a thicker layer or memory foam, an inner-layer of latex and the Simmons patented Edge Support System (some people do like a firm edge to their mattress though how this offers more support whilst sleeping is beyond me); the Simmons Mystere - comes with the thickest memory foam layer, otherwise it's the same as the ComforPedic Natural; the Simmons ComforPedic Nuvo - this is the most expensive and comes with the Simmons Nuvo bed and allows custom positioning of the mattress, which can be programmed to an array of positions. Tempur-Pedic Mattress Tempur-Pedic mattresses were the first to utilize viscoelastic material in the construction of a mattress. Unlike most other manufacturers it only makes memory foam mattresses. It is still the market leader and sets the benchmark - every other mattress manufacture will offer the customer comparisons between their memory foam mattress and Tempur-Pedic - they don't seem to compare their viscoelastic mattress with anyone else! So, is the Tempur-Pedic the best memory foam mattress on the market? Opinions vary; some claim that a lifetime of backache went away when they slept on one, others claim that the mattress sags after only a few months. Also, the memory foam available from Tempur-Pedic does seem to be firmer than its competitors. The company originally made only one model of mattress, which was available in the usual standard sizes. Probably because of market competition, it has now several models on offer, the latest being the Tempur-Pedic CelebrityBed. It is the thickest mattress available with an extra 2" Tempur pillow top - this mattress is very expensive, two times the price of the Classic Tempur-Pedic mattress; whether it is worth all the extra money is highly debatable - I doubt if most consumers would notice the 'claimed' greater sleep benefits of the CelebrityBed over the Classic. Of the three brands discussed above, the Simmons mattress is the cheapest with the Tempur-Pedic being the most expensive. As to which gives you the best night's sleep is a very subjective matter. Some like softer mattresses but others prefer firmer ones, also price does play a part in one's selection; when buying a memory foam mattress can you really tell the difference between one that cost a thousand dollars to one that costs twice as much? My personal ranking of those discussed above are; Sealy TrueForm Mattress (11 series) in third place, followed by the Simmons ComforPedic Mattress (Nassau) in second place with the Tempur-Pedic mattress (the Classic model) just making it into the number one position. Follow the links for more about the memory foam mattress on leading brands like the Simmons Comforpedic mattress and the Tempur Pedic mattress Article Source: Robin OBrien
Get Better Sleep and Ease Your AnxietyBy Sera Redmonds
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! The author, Sera Redmonds, addresses mental health related issues and anti-anxiety pills like xanax. Article Source: Sera Redmonds
How To Beat InsomniaBy Kris Zelunka Insomnia affects many people at some stage in their life. People are particularly prone during holiday times as there is so much more going on - parties to attend, parties to host, larger crowds, tight deadlines, potential travel, increasing prices and family visits can all take their toll. Stress levels during any holiday period tend to increase, making it difficult to sleep. So how can you fight insomnia? 1. Don't stay up too late! As tempting as it might be, try not to alter your normal sleep schedule too much. If you're normally in bed by 11pm, try to make sure that during the holiday period you don't change this habit by more than an hour, otherwise you'll find that your body clock will go on strike. 2. Don't sleep in! I know, what else are holiday's for? In reality, if you spend your holiday period lazing around in bed, then you'll find it ten times more difficult to get back into a normal routine when it's time to go back to your regular schedule. But if you sleep in, you'll then find it more difficult to go to sleep at a reasonable hour the following night. Add an extra hour to the alarm clock if you have to, and if you're still tired, try taking one or two 20 minute power naps during the day. 3. Don't indulge in drinking too much alcohol. Alcohol dehydrates you, and for many people, it acts as a stimulant. If you overindulge, you might initially feel sleepy, but you'll probably wake up or will only sleep fitfully as your body is dehydrated. 4. Don't over eat. If you eat too much, or too late at night, your body will still be trying to process the food when you're ready to sleep. You're body can't shut down into sleep mode while it's still trying to digest the food you ate. 5. Stick to your regular routine. If you normally read before bed, then try to read at least a page of a book, even if you've gotten home late. If you always wash your face, brush your teeth and organize your clothes for the next day, don't skip these steps just because it's the holidays. By following your normal routine, your body recognizes that it's time to begin shutting down. 6. Exercise during the day. The increase of oxygen and blood flow will help you to sleep better at night. Just make sure that you don't exercise in the hour before going to bed or the adrenalin running through you body will make it difficult to fall asleep. Many doctors actually recommend that you don't exercise in the three hours before you would normally go to bed. 7. Find some relaxation techniques that work for you. Some people find that a hot bath helps to relax them. Others meditate. Some find that a hot chocolate works. Find what works for you, and utilize it. 8. Try aromatherapy. Placing some essential oils on your pillow or in an oil burner before bed can create a calming, soothing environment. Lavender, chamomile and marjoram all have soothing qualities, so depending on your preference try using one, or a combination of the three to help you drift off to sleep. 9. If you can't sleep, get up. Lying in bed worrying about a problem or issue is only going to make you more tense. Get up, write down whatever it is that is bothering you and then try again. 10. Only use your bed for sleeping. If you have work that needs to be done during the holiday period, it can be tempting to sit it bed and do it. Don't give into this temptation though. Keep your work out of the bedroom to help condition yourself into thinking that a bed is for sleeping. Family and professional obligations during holiday periods can make it more difficult to keep a regular schedule, but where possible, try to retain your normal sleep pattern. If you are late getting home, make sure you take 20 - 30 minutes to unwind before jumping into bed to avoid the situation of laying down and then having the whole day or events of the evening running through your head and preventing you from sleeping. Kris Zelunka Article Source: Kris Zelunka
Sleep Apnea Symptoms and Treatments - Saying Goodbye To Sleepless Nights, Snoring, and ExhaustionBy Richard Chandler As men reach middle age they are faced with a variety of health factors. From heart disease to diabetes, and prostate cancer to erectile dysfunction, maintaining a healthy lifestyle requires closer attention to one's health than when they were younger. Unfortunately, not everyone follows the guidelines given to them by their doctor, and many medical issues can go unnoticed for years. One of the most common yet frequently undiagnosed medical issues middle aged men face is sleep apnea. What is Sleep Apnea? Sleep apnea is a sleep disorder that consists of pauses in breathing during sleep that involves the sleeping person missing one or more breaths repeatedly throughout night. The shortness of breath can cause low blood oxygen saturation and increased neurological activity, which can lead to daytime sleepiness and fatigue due to the lack of restful sleep. There are three different forms of sleep apnea: Central, Obstructive, and Complex. Central Sleep Apnea is an interruption of breathing caused by a lack of effort while Obstructive Sleep Apnea is caused by a physical block to airflow despite effort. In Complex, or "Mixed" Sleep Apnea, there is a transition from Central to Obstructive during the breathing interruptions themselves. The three types of SA can be diagnosed by your doctor using an overnight sleep test called a polysomnogram and by measuring blood oxygen levels. Individuals with sleep apnea are rarely aware that they are having difficulty breathing at night. It is usually recognized as a problem by others actually witnessing the interruptions in breathing or suspected because of the effects on the body. Those with severe cases of obstructive sleep apnea will typically fall asleep for brief periods during normal daily activity if given the opportunity to rest. Other signs include loud snoring with periods of silence followed by gasps, morning headaches, trouble concentrating, increased heart rate, anxiety, depression, and heavy night sweating. Who is at risk? Those who have decreased muscle tone, increased soft tissue around the airway, and structural features that cause a narrow airway are at high risk for obstructive sleep apnea. Because of the differences in body structure (the anatomy of the male body is typified by increased body mass in the torso and neck), women typically suffer from sleep apnea much less frequently than men, but both sexes are at high risk if they are obese. How is Sleep Apnea treated? Doctors recommend a variety of treatments based on the individual case and cause of the sleep interruptions. In cases where obstructions are created by inflammation of the adenoids or tonsils, the apnea can be treated by anti-inflammatories or surgical removal, but that primarily applies to children. Surgical procedures are available to remove and tighten tissue and widen the airway, but the success rate of these surgeries is not high. In many cases sleep apnea can be treated with lifestyle changes such as losing weight, stopping smoking, and avoiding alcohol and medications that relax the central nervous system, such as sedatives and muscle relaxants. Some people use special pillows and devices to help them keep from sleeping on their backs, such as the Snoring Treatment Chin Strap, the Hivox Snore Stopper, and the Sleep Posture Pillow. The Hivox Snore Stopper is a device that is affixed to the wrist with a velcro strap and detects snoring. When a snore is detected, it issues a gentle electric acupuncture massage to train your body to relax your muscles. It has been found to be so effective that it was recently featured on ABC's The View. In many cases, doctors will recommend continuous positive airway pressure, or CPAP. When using a CPAP machine, the sleep apnea sufferer wears a special mask attached to a machine that blows pressurized air through the airway to keep it open. The level of air pressure is prescribed by a physician. While some patients are reluctant to use this form of therapy because the machine and mask look clumsy and uncomfortable, the difference in sleep quality can usually be felt after one night of use. AEIOMed Everest 2 CPAP Machine A variety of CPAP machines are available, ranging in price from $230 - $1200. However, one unit stands out from the rest when it comes to value, convenience, and portability: the AEIOMed Everest 2 CPAP Machine. The only CPAP machine that is powered by an optional integrated battery, the Everest 2 features automatic altitude adjustment, leak compensation, and whisper-quiet operation even at higher pressures. Because it has the ability to run off of a battery, the Everest 2 can be used when camping or traveling. The battery can last up to 11 hours of continuous use depending on the pressure setting and the compact size of the machine makes it ideal for use on airlines. The available Headrest with Nasal Seal Kit offers the user exceptional comfort with increased functionality, eliminating the need for a mask that touches the face. An optional heated humidifier and optional mobile power adaptor are also available. The pressure setting on the machine is set by the retailer before it is shipped, so retailers will need a copy of the patient's prescription. The first step is to see a doctor Restless nights can lead to fatigue and sleepiness, which is dangerous whether you are at work or behind the wheel of your car. If you find you are not getting a good night's sleep, or your spouse is complaining of unusually loud snoring, talk to your doctor about sleep apnea. If he prescribes use of a CPAP machine, check out the AEIOMed Everest 2 - you will enjoy the convenience, functionality, and price. Richard Chandler researches innovative new healthcare devices, medical supplies, and mobility aids for ActiveForever. For more information on Sleep Apnea, CPAP Machines, Snoring Treatment products, or other durable medical equipment, please visit www.activeforever.com or visit the Medical Supplies Blog at www.medicalsuppliesblog.com. Article Source: Richard Chandler
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