Sleep Disorders

The Dangers Of Not Getting Enough Sleep
While we come across information on how we can have a good night's sleep every now and then, we are seldom aware of how an insufficient sleep can affect our health and well-being. Because of paper works either from work or school and other household obligations, everyday is like a race against time. Add to it the temptations of the computer and the TV shows airing late at night, and the parties and gimmicks. At the end of the day, all the hours that should have gone to a good night's sleep go to all of these, slowly robbing your body off a deserving rest and making you feel drowsy the next day. If you are accustomed to this way of life, be warned. All the bad things you do to your body have their own consequences, and they could be more serious than you thought. I. The Social And Economic Costs While there are health risks when you get a few hours of sleep each night, we cannot ignore the fact that its dire risks affect the nation's economy. According to a report from the Institute Pf Medicine, an arm of National Academy of Sciences, 50-70 million Americans have chronic sleep problems, with as many as 30 million suffering from chronic insomnia. The result? Motor vehicle accidents due to tired rivers cost at least $48 billion a year, while fatigue cost $150 billion each year in lost productivity and mishaps. The report, entitled. "Sleep Deprivation and Sleep Disorders: An Unmet Public Health Problem", says that in recent decades, loss of sleep has increased due to TV shows, computers, and longer work days among adults. For those suffering from insomnia, that means more days off work for you. A study led by Virginia Godet-Cayre at the Health Economics Research in France proves that workers who had difficulty falling asleep missed an average of 5.8 days of work a year, compared to only 2.4 days missed by "good sleepers." The team tracked down the work histories of 369 workers who had insomnia and 369 workers who were getting the right amount of sleep. The study, published in the February issue of Sleep, says that 50% of the insomniac group had at least a time of absence over a 2-year period, against to 34% of the other group. II. Teens And Sleep These days it's not just the adults who are lacking sleep. The National Sleep Foundation reported that only 20% of adolescents in USA are getting the recommended 9 hours of sleep at night. That figure is alarming, because it shows that millions of them have problems concentrating in classes, are getting late for school, or are sleepy when driving. III. If You Want To Lose Weight, Don't Just Focus On Your Diet Want to know a secret? The road to a good figure is not just eating food in low quantity and exercising on a regular basis; it's having a proper lifestyle. I'm not a fitness expert, mind you, but health studies are giving more and more evidence supporting a link between how many hours of sleep you get and your tendency to be obese. A study led by Dr. Steven Heymsfield of Columbia University amd St. Luke's-Roosevelt Hospital in New York, and James Gangwisch, a Columbia epidemiologist, showed that those who had less that 4 hours of sleep were more likely to be obese by 73%, while those with an average of 5 hours of sleep had 50% greater risk. Those who only had 6 hours had 23% more. The reason? Blame it on grehlin, a substance that makes people want to eat more food. If people don't have the recommended amount of shut-eye, their leptin levels are lowered. Leptin is a blood protein that suppresses their appetite, and seems to affect how their body had eaten enough. So don't think that dieting is the only way for a nice build; include getting sufficient sleep in your regimen from now on. IV. And More Diseases, Too If you're already tired of reading about the dire consequences you will face when you don't give yourself the right amount of rest, here are a few more for your information. When your body is deprived of the sleep it needs, your chances of getting coronary heart disease double compared to people who have an adequate amount of sleep. And if you're a male, read on. You'd be interested to know that men who are sleep deprived are risking themselves for an erectile dysfunction. That happens when their testosterone levels drop due to a few hours of sleep, making it more difficult to maintain an erection. For older people aged 53-93, there's a risk of developing diabetes. That's what a study co-authored by Dr. Daniel Gottlieb, an associate professor of medicine at Boston University claimed. Published in the Archives of Internal Medicine, the findings concluded that elders who slept fewer than 5 hours were 2.5 times more likely to acquire the sweet disease against those who had 6 hours, who had chances 1.7 times lower. But don't think that sleeping too much will solve the problem, though. The study showed that overslept elders - those who had more than 9 hours of sleep - had chances 1.7 times higher. Lastly, sleeplessness causes an individual to have an impaired spatial learning, such as getting to a new destination. This finding, which appeared on the Journal of Neurophysiology, suggested that during the process of spatial learning, new brain cells are being produced in an area of the brain called Hippocampus. Sleep is important in helping these brain cells survive. V. Conclusion We all know that sleep plays a major part in one's overall well-being, and now that we know exactly what we are likely facing when we have lack of it, where do we go from here? It seems that more research is needed in the area of sleep medicine, and public awareness must be raised for everyone to understand that, despite all the obligations, late night TV shows and caffeinated drinks, getting sufficient sleep is really, really important for everyone, young or old. And as for you reading this article, I bet you agree.

This article appears on <a href="http://www.free-articles-on-health.com/Category/Sleep-Disorders/116" target="_blank">www.Free-Articles-On-Health.com/Sleep-Disorders. <a href="http://www.free-articles-on-health.com" target="_blank">Free Articles On Health </a> is the newest article directory that offers a wide range of topics and health issues. Visit us now for more free quality content, or to submit your own health articles. Gain more backlinks by adding your websites to the <a href="http://www.free-articles-on-health.com/directory" target="_blank">Free Articles On Health Directory. </a>

How%20To%20Choose%20Sleep%20Remedies%20That%20Go%20To%20The%20Real%20Source%20Of%20The%20Problem
What is the best solution for someone who suffers from sleep disorders? Besides the regular treatment prescribed by a health care provider,

Night Eating Syndrome and Sleep Walking
Eating while sleeping? It’s probably a disorder. Has this happened to you? You woke up one morning, and you found that there were wrappers of candy bar all over your kitchen. Incidentally, your stomach aches and you see that you had chocolate smudges all over your hands and face. Your parents or your husband tells you that you are up all night long eating, but surprisingly, you don’t recall that you did so. Your parents or your husband seemed serious telling you that you actually ate all those chocolates. Is there an inside joke? Probably not, In fact, the symptoms show that you probably have a night eating syndrome. Night eating syndrome, also known as sleep-related eating, is considered by medical doctors as a parasomnia. It is not a frequent sleepwalking type. People suffering from this disorder have experiences of recurrent eating episodes while asleep, without actually being aware that they are actually doing it. This nocturnal eating syndrome might happen most of the time that it would show significant gain in your weight. Although this disorder can affect people in all ages and sexes, the sleep-related eating affects young women more than men. What is night eating disorder? Also known as nocturnal sleep-related eating disorder or NS-RED, night eating disorder is not an eating problem strictly speaking. It is known as a sleep disorder type that enables people to eat while seemingly asleep. While sleeping, they could eat while in bed, or in some cases, roaming around the house or staying at the kitchen. The people suffering from this disorder are not conscious during NS-RED episodes. That is why night eating disorder is always related to sleepwalking. Being asleep, they do not know that they eat and cannot recall any incident of eating the night before. If at all, they can only remember in fragments. The NS-RED episode more or less occurs somewhere in a state between sleep and wakefulness. When people suffering from night eating disorder learn that they have such a problem, they feel ashamed and embarrassed. Some, even with evidence presented by his or her family members, deny that they did that. They cannot believe that they could do such a thing and cannot admit to themselves that they could not control themselves. The food consumed during the disorder periods are most likely to be high-sugar, high-fat food that people usually avoid when they’re awake. In some cases, there are those who eat bizarre food combinations, such as raw bacon partnered with mayonnaise, or hotdogs being dipped in a peanut butter. Some even eat non-food items such as soap in the same way they slice cheese. How can you get NS-RED? According to recent statistics, about three to nine people or about one to three percent of the total population are most likely to be affected by the disorder, with up to 15 percent of those who have eating disorders affected by night eating disorder. Many of those affected by the syndrome diet (or at least try to) during the day, leaving them hungry and very weak to binge eating during the night when their control to achieve weight loss gets weakened by sleep. Some people have medical histories of drug abuse, alcoholism, and other sleep disorders such as restless legs, sleep apnea, and sleep walking. They often get tired upon waking up due to fragmented sleep. Many NS-RED cases seem to run along family lines. How can you eat and unable to remember doing so? Actually, that could really happen. While research on this disorder is still not that comprehensive, there is a high probability that there are parts of the brain that are truly sleeping even though some parts stay wide awake. Also asleep are the parts that regulate your waking consciousness, so it is no wonder that you cannot remember any memories of gorging on food on the night before. Is NS-RED curable? What should you do if you have it? Thank god, treatment is available for your night eating disorder. Treatment starts with a medical interview as well as spending a night or two in a good sleep-disorders center where you brain activity can be monitored. Medication is sometimes helpful, but you should avoid taking sleeping pills as they can aggravate your sleep disorder by adding to the clumsiness and confusion upon waking up and may cause you injury as can regular use of these pills. Yes, there is treatment. It begins with a clinical interview and a night or two at a sleep-disorders center where brain activity is monitored. Sometimes medication is helpful, but sleeping pills should be avoided. They can make matters worse by increasing confusion and clumsiness that can lead to injury. Regular use of sleeping pills can also lead you to dependency. It would be better that you ask a doctor on what medication to take. Summary: Eating while sleeping? Night eating syndrome, also known as sleep-related eating, is considered by medical doctors as a parasomnia. It is known as a sleep disorder type that enables people to eat while seemingly asleep.

Nishanth Reddy is an author and publisher of many health related websites. Visit his website to know more about other Sleep Disorders like insomnia, sleep apnea, snoring, restless legs, narcolepsy. http://www.sleepdisordersguide.com

Sleep Disorder vs Ambien
It is truly stressful not being able to get good sleep. In fact over 100 million people today are suffering from Sleep Disorder! What Is Sleep Disorder Anyway? A sleep disorder (somnipathy) is a disorder in the sleep patterns. Some sleep disorders can interfere with mental and emotional function. The most common sleep disorders include: * Bruxism: The sufferer involuntarily grinds his or her teeth while sleeping. * Delayed sleep phase syndrome (DSPS): A sleep disorder of circadian rhythm, characterized by the inability to wake up and fall asleep at the desired times, but not by inability to stay asleep. * Hypnagogia: vivid hallucinations whilst falling asleep. * And more... Is There Simple Ways to Cure Sleep Disorder? Try these simple tips to improve the quality of your sleep: * Go to sleep and wake up each day at the same time. * Avoid caffeine or lots of feed late in the night. * Watch your diet and do exercise. * Relax and be happy. * Get help from your doctor. * Get up if you can't go sleep. What's the Most Effective Medicine to Cure Sleep Disorder? Ambien is the most effective and widely used medicine to cure sleep disorder. Ambien is a sedative, also called a hypnotic. It affects chemicals in your brain that may become unbalanced and cause sleep problems (insomnia). Ambien is used to treat insomnia. This medication causes relaxation to help you fall asleep and stay asleep. How do I use Ambien? You can take Ambien just before going to bed, this medicine works very quickly. Only take the prescribed dose, exactly as instructed by your doctor. If you forget a dose of Ambien, take this medicine only as needed, never double up the dose. How fast will I fall asleep with Ambien? Ambien works very quickly. It has been shown to help individuals fall asleep within 15 to 30 minutes. Can I take Ambien with alcohol? No, never drink alcohol while you are taking Ambien or other sleep medicines. Can I take Ambien if I’m also taking other medications? Always ask your doctor before taking other medications with Ambien. What should I avoid while taking Ambien? Ambien can cause side effects that may impair your thinking or reactions. You may still feel sleepy the morning after taking the medication. Until you know how this medication will affect you during waking hours, be careful if you drive, operate machinery, pilot an airplane, or do anything that requires you to be awake and alert. Is Ambien expensive? Depending on where you get your Ambien, the price can vary drastically. Try Generic Ambien instead of the Brand one and you will save up to 85% of the cost. Generic Ambien works the same as the brand Ambien. The difference is that generic Ambien is produced by the medical manufacturers other than the one that invented Ambien. Generic medicine is subjected to the same medical regulation and is fully supported by the government of US, Canada, UK, Australia and many others.

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Alternative%20Insomnia%20Treatment%20Completely%20Free%20Of%20Side%20Effects
When normal sleeping medication is no longer a viable solution for coping with sleep disorders, one may always look for an alternative insomnia treatment completely free of side effects.

Sleep Paralysis/Old Hag Syndrome
This is probably the most frightening and mysterious sleep disorder and I can speak from personal experience having suffered with this for many years. Many sufferers are reluctant to talk about the condition as certain aspects of it can appear to be at first glance â€" of a supernatural nature. Sufferers experience many things during an ‘episode’ of sleep paralysis which can often be very unpleasant. Basically, Sleep Paralysis is when you awaken usually during the night (although it can occur at any time) to find that your whole body is paralyzed. Other symptoms can include: Increased heart rate Whooshing sound in the ears A feeling that you are not alone in the room A presence usually malevolent, sitting on your chest or touching parts of your body sometimes in an inappropriate or invasive manner. The presence can often take the form of a haggard old woman and the condition is sometimes referred to as ‘Old Hag Syndrome’ Struggling to breathe Voices or whispering in your ear A feeling of floating or being ‘out of your body’ These are just some of the symptoms sufferers experience and it is no wonder that they are reluctant to talk about them. Sufferers have often been dismissed by such ignorant comments as: “You’re just dreamingâ€� or “You’ve had a nightmare and just thought you were awakeâ€�. This is clearly not the case and if anyone is reading this that suffers from sleep paralysis and doesn’t recognize what it is or if you think you are alone or having some kind of mental breakdown then I can assure you THERE IS NOTHING TO FEAR. Sleep Paralysis is more common than people think and although there is no final explanation of what it actually is, it is widely recognized among the medical profession and we are closer to understanding the causes of it. Although the subject is far too complex to go into in this article there are many and various publications, websites on the subject. FACT: The singer Sheryl Crowe is a long time sufferer of Sleep Paralysis. Want to know more? I am currently writing an e-book on the subject of Sleep Disorders and predominantly Sleep Paralysis/Old Hag Syndrome. If you leave me your name and email address at the opening screen in the form provided I will contact you when the book is available.

Discover more about the realm of sleep at <a href="http://www.sleep-disorders-and-paralysis.com"> Sleep Disorders and Paralysis </a>

Health Benefits of Memory Foam Pillows
Sleeping on the wrong pillow can frequently be the cause of neck pain in the morning, sleep disorders and general discomfort. Typically, problems like these do result from having the wrong pillow and the wrong mattress, but if you start with your pillow, you'll be able to resolve many physiological issues in your neck and shoulders for relatively short money. Memory foam pillows, for instance, can truly make a difference in your long term health.

The human body has a natural alignment that needs to be maintained to achieve deep and rejuvenating sleep. For instance, when lying in your bed, you need be ensure that your shoulder and neck are in appropriate positions. Your shoulders should never be in a position that is ninety degrees from the mattress, so if you sleep on your side, your shoulder should not rest directly below the rest of your body. When you side sleep and your shoulder and arm are beneath you, you can damage your muscles by impeding circulation. You can also cause muscle spasms in your upper back and neck by sleeping in this unnatural position which can then cause discomfort once you are awake because these critical muscles balance the head and need to be at rest when you sleep.

Another factor in proper shoulder positioning is that it will usually prompt an improper neck and head position. For instance, sleeping with your shoulders at 90 degrees to your mattress may prompt you to elevate your head to an unnecessarily high position. This may lead to using a larger pillow or an extra firm pillow to prop your head up and this can compound shoulder issues and actually make your situation worse.

Your head and your shoulders should align as they do when you are awake, when you sleep. Your head and neck should rest properly between your shoulder blades because this alignment will allow your body to come to rest. If your pillow leaves your head at a down angle or at an up angle you are actually putting stress on your spine, joints and muscles during sleep, which can lead to muscle spasms and cervical neck problems after a protracted period of time.

Specifically, your cervical vertebrae, the C2 and C3, can be compromised by long term sleep position problems if you are a side sleeper. Discs can herniated and bulge when consistently irritated and mal-positioned. Additionally, if you sleep on your back and you put too much or too little pillow beneath your head, you can irritate your C6 and C7 cervical vertebrae. The C6 and C7 can actually cause upper back pain between your shoulders and all the way down your arms.

In the long term, any issues with your shoulders and neck will be tightly related to one another. If you develop one issue, the other is almost sure to follow unless you address the issue. Sleeping in proper alignment is critical to your ultimate health and well being. Choosing the right pillow, like a memory foam pillow that can properly support your head and neck in the right position can mean the difference between constant pain and a healthy spine and neck.

You should also look at your choice in mattress. Every person is different and where a firm mattress may help one person, an airbed may be right for another while a memory foam mattress can be the best ultimate choice for someone else. Specialty sleep options abound in today's mattress and bed market, so you have a number of options available that could make an enormous impact on your long term health. No matter which kind of pillow or mattress you ultimately choose, decide on one that will truly support your body properly. If you are in alignment, you will get better rest and your body will thank you for it!

Blair Stephens is an accomplished freelance writer and proud member of the MyRest.com team. She has written articles about sleep technology, sleep disorders, memory foam, airbeds and more. MyRest.com is the best speciality sleep site on the web and will be offering articles and resources to everyone to help them find the sleep option that works for them. Check out our sleep resources at http://www.myrest.com

Insomnia in Teenagers â€" How to Help Your Teens Conquer Insomnia
If you’re not aware of the impact of insomnia in teenagers, you might want to take a second look. No wonder why you can’t keep your teens from watching the late night show, or why they still looked tired in the morning after going to bed early. Sleeplessness or problems sleeping among teenagers may not appear serious at first, but insomnia in teenagers is very much a reality. In fact, insomnia in teenagers is very common. In a study particularly among US teens, more than 90% reported having problems sleeping at least twice per week within the past year. For some, insomnia seemed chronic and recurrent, beginning from the age of 11. And because of school the next day, teens still need to get up early despite lack of sleep. This sleep deprivation can cause irritability, moodiness, and difficulty learning and concentrating, thus affecting teenagers’ school performance. An even more serious effect of insomnia is that it can be a prelude to depression or anxiety disorder. Studies also show that young people (16-29 years old) are most prone to auto accidents as a result of falling asleep behind the wheel. Causes of Insomnia in Teenagers At the onset of puberty, a person’s body clock changes. Before adolescence, this clock directs the person to naturally fall asleep around 8 or 9 pm. For teens, though, this time is delayed two hours or later. Moreover, as this age is usually the time of exploration and discovery among teens, this is when they start drinking, smoking, and staying out late with their friends. They may also start drinking coffee to stay alert during the day. These habits, though, can cause or aggravate insomnia in teenagers and may give rise to other sleep disorders. Stress in school, like peer pressure, school performance, and relationship with teachers can also contribute to insomnia. Some cases of insomnia, though, can start as early as childhood and continue up to the teenage years. Insomnia in children usually occurs when the child has become dependent on a person or condition that he/she associates with sleep â€" for example, a parent. Without that, these children have a hard time sleeping. Treatment of Insomnia in Teenagers Below are some treatments for insomnia in teenagers. Though these may be done on your own, it is still best to seek advice from a doctor or qualified medical practitioner. 1) Light Therapy. Expose your teens to bright light in the mornings. This will help their body feel that it is time to wake up. A device called a light box can be used for this purpose. 2) On the other hand, keeping the bedroom dark or in subdued light can signal to the body that it is time to sleep. 3) Chronotherapy. Delay bedtime by two or three hours progressively every night for several succeeding nights. For example, if your teen usually sleeps at midnight, you can make him/her stay up until 2 or 3 am and get up at 10 or 11 am. The next night, he/she will sleep at 6 am and wake up at 2 pm, and so on. Continue with this until you reach the desired bedtime. This may be best to do towards the end of the summer break. 4) Medications with melatonin. Melatonin, a sleep-inducing hormone, can help. Let your teen take it five hours before the desired bedtime. Taking this, though, should be more of a last resort as this can have side effects. It is best to take this under a doctor’s supervision. Apart from these treatments, you can do the following to help your teens sleep better: 1) Encourage them to exercise during the day, but not within three hours before bedtime. Regular exercise can help establish healthy sleep patterns. 2) Discourage them to do homework or anything mentally stimulating one hour before bedtime. 3) Decrease caffeine in their diet. 4) Remove distractions from their bedroom, like the telephone or TV. 5) If they are worried about the things to do the next day, let them make a list to eliminate anxiety for the moment. Though insomnia in teenagers can be serious, it is treatable. With you and your teens working together, they can sleep better and be healthier.

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Cure Insomnia - Without Pills
One of the most difficult problems these days is what is
called a sleep disorder or Insomnia. People have long
lasting stress related problems which can present in
many cases as a sleep disorder or Insomnia. To cope with
Insomnia people tend to opt for more and more pills. But
pills have many adverse effects, first and foremost is
probably the tendency to addiction. One should look for
more natural remedies.

Exercise helps to release pent-up stress. It strengthens
the body and at the same time tires and relaxes it. It
also helps the body to cope with ongoing stress. Good
exercises are walking, swimming or step aerobics.

For your mind to relax fast it is important to learn to
relax your body, which many of us probably don't do.
Progressive muscle relaxation is good to try. With
progressive muscle relaxation, the body systematically
releases its tension. Give it a go as you read.Start with
your toes and tense and relax each muscle on your way
to the top of your head.

Up to 60% of all visits to primary care physicians are for
stress related complaints. Massage has an amazing
effect on the bodies nervous system. When a massage
activates the bodies parasympathetic nervous system, it
counteracts the bodies negative response to stress,
relaxing muscle tension and allowing heart rate, blood
pressure and circulation to return to normal.Not only that
but it's Fun!

Massage not only improves the circulation of the blood,
but also increases the circulation of the lymphatic system
helping the body to fight off infection and speeding
recovery from injuries and illness. It promotes sleep
helping to cure insomnia, helping to insulate the mind
from day-to-day stress and enhancing the bodies immune
system. A good night's sleep cannot only help you to stay
alert, bright and focused the next day but also it can also
keep you healthy in the long run.

Meditation helps to rest both to the mind and the body.
This deep rest helps the body to eliminate deeply rooted
stress that sleep or a holiday never seem to touch. This
relief of tension on the nervous system and the brain
helps you to sleep better. Meditation can be helpful for
those in critical occupations, such as the military, police,
airline or hospital personnel. Similarly meditation can be
helpful for sleep problems arising due to jet lag.

Various researches and studies have showed that
mediation can be the ultimate stress reliever and a
relaxing natural way for better sleep. Meditation helps
the body to and rejuvenates the senses. If practiced
regularly mediation helps significantly in the most serious
sleep disorders and Insomnia.

A better diet helps your body cope with all types of
stress. Avoid too many alcoholic, acidic and sour
substances. Eliminate caffeine completely from the diet.
"Stimulants are Bad" for sleep disorders and Insomnia.

Good foods mainly refer to foods such tuna, halibut,
pumpkin artichokes, avocados, almonds, eggs, bok choy,
peaches, walnuts, apricots, oats, asparagus, potatoes,
buckwheat, and bananas. Absolutely NO visible white fat.
Milk is rich in protein and also contains tryptophan which
helps in inducing better sleep.

Herbs are Good!
We at www.getofftosleep.com and www.snorefreenights.com
use a lot of herbs!

Herbal Tea is a prime example of a Herbal Remedy. A
herbal tea, or tisane in English or ptisane in Greek, is an
herbal infusion mainly comprising of white, yellow, black,
oolong and green tea. Other ingredients of herbal tea
may also include fresh or dried flowers, leaves, seeds and
roots of natural herbs.

Pour boiling water over the herbs and let them steep for
a few minutes. Strain and sweeten if required/desired.
Other common ingredients that can be found in herbal
teas are rose hips often blended with hibiscus, rosemary,
sage, sassafras, skullcap, stag horn, sumac, stevia,
thyme, tulsi, uncaria and tomentosa. Herbal teas are said
to have numerous health benefits and medicinal
qualities. Some specific varieties can have a calming
effect on the nervous system that acting as a sedative
offering a healthy, nontoxic alternative to prescription
drugs. For insomnia herbal tea works best when taken
right at bedtime to help you get to sleep.

According to professional herbalists herbal tea can
naturally relieve insomnia and correct the problems within
the body that cause these symptoms.

Some common natural herbs like hops and valerian are
effective in relaxing the nervous system for a natural and
restorative sleep. Herbal tea also makes a pleasant-
tasting drink for all occasions that helps to calm the body
and relax the mind to promote a deep restful sleep.

Philip Jubb http://www.getofftosleep.com Philip is the
author of several books and many articles available on
the internet.

Philip Jubb http://www.getofftosleep.com Philip is the author of several books and many articles available on the internet.

America’s Sleep Epidemic: Some Helpful Tips

If you feel tired while reading this short article, it is already happening to you...

An estimated 100+ million Americans have occasional sleep problems, of which 40 million have so-called "sleep disorders", and over 75% of the population is walking around deprived of sleep on a daily basis. Studies show it only is getting worse with each passing decade, and there are no signs of the situation becoming any better. In fact, over the past 5 years alone there has been a startling 33% increase in those of us reporting trouble sleeping! Can you imagine what statistics in another decade will be like? Unfortunately, it does not look like we are heading in the right direction. (You can read more statistics at the following URL: http://www.sleepfoundation.org/.)

In our busy, fast-paced society, it seems we are constantly moving, thinking, and trying to get "more" done. The first thing many of us think of doing when we do have so-called "free time" is to catch up on a little TV or do some activity that we have "not had the time to do", aside from catching up on our sleep. And greater quality and quantity sleep is exactly what most of us really need.

Sleep studies clearly show that not receiving the quality and quantity sleep affects our lives in negative ways, sometimes greatly. It can change the way we see and experience our lives and the world around us in dramatic ways.

Some of the following can help us identify when we might not be achieving enough quality sleep each night:

 

• Feelings of tiredness at some point throughout the day
• Falling asleep within a few minutes when going to bed
• Decreases in levels of intolerance and increased levels of hostility
• Reduced ability to concentrate
• Slowed reflexes
• Impaired judgment
• Apathy
• Unusual weight gain or loss
• Change in body temperatures that lead to feelings of chilliness
• Unusual levels of anxiety
• Falling asleep when inappropriate
• Reduced creativity
• Reduced ability to think logically or handle complex tasks
• Increased levels of self-consciousness with increased levels of anxiety

If you find any of these attributes apply to you, you might want to sleep a little longer or sounder each night.

 

Amazingly, one of the quickest ways to improve the quality of our lives and waking hours, as the statistics show, is to simply get a better night's sleep. It is such a simple answer to such a complex problem.

If you are having troubles falling asleep, there are things you can do that can help you very quickly. Yes, the following might seem obvious to many folks, but sometimes we miss the obvious. So, let's cover some quick and easy ones first.

Two Things to Avoid: Caffeine and Nicotine

Reduce the levels of caffeine used throughout the day. Studies show that people who have insomnia already have a higher metabolic rate (typically 9%) than those who are sleeping normally. It would take about 4 cups of coffee to raise a normal sleepers metabolism to the same rate. From this metabolic indicator, although the person with insomnia does not feel wide awake and shows all the signs of not achieving enough sleep, we can see that a person who intakes caffeine actually on average is highly physiologically aroused. After all, caffeine is a stimulant!

The short of it...reduce the levels of caffeine intake throughout the day. Obviously, we are not going to say quit totally, even though it can help. Of course, the last thing you want to do is drink the caffeine within a few hours (three or more) before attempting to go to sleep.

List of items, both food and beverages, that may contain caffeine:

 

• Coffee - Brewed (drip or percolated), Instant, Many so-called "decaffeinated" coffees
• Tea - Brewed (drip or percolated), Instant, Many so-called "decaffeinated" coffees
• Cocoa
• Chocolate (Light, Dark, Baker's, etc.): Beverage or Food

   

  This includes hot chocolate milk.

• Most Sodas: Including "Diet" and "Clear" Sodas - Coke, Diet Coke, Mr. PIBB, RC Cola, Diet Pepsi, Pepsi, Canada Dry, and many others

Next, nicotine intake can have a dramatic affect on our ability to get a good night's rest. Just like caffeine, nicotine is a stimulant. Smoking is the primary way of ingesting nicotine. Smoking can raise blood pressure, stimulate brainwave activity, and increase heart rate.

 

Studies have shown that smokers actually have greater difficulties falling asleep and wake more times during the night. It is possible the later is a symptom of withdrawal. And, when people have quit smoking after regularly smoking from 1 to 3 packs of cigarettes a day over at least a two year period of time, studies have clearly found it is easier to fall asleep and sleep more soundly with less awakenings at night.

Obviously people are not going to just quit smoking, as most who have the habit realize how addictive it really can be. So, maybe lessen your smoking intake and only do it a certain points during the day. Try not to have any cigarettes close to bedtime and try, like the case with caffeine, to limit your usage to several hours before bedtime, which can help greatly. If you want to quickly work toward getting a better night's sleep and you smoke cigarettes, then to quit smoking is one of the quickest ways to help achieve your goal.

Bedroom Sleep Tips!

There are many more things we can do, to achieve a better night's sleep, including taking a look at different aspects of our bedroom or sleep environments. Many of the following list will be subjective, so you will want to find out by focusing on a few and making small changes through time to what personally works for you.

 

• Bed Sheets: comfort... silk may be romantic, but not always practical. Your sheets should "breathe" well.
• Room Temperature: not too hot and not too cold. Some people find it easier to keep the room cold and wrap up warmly in their bed sheets. If your feet are cold... easy enough... wear socks.
• Noise or Sound: the less the better, although some people might consider an underlying, constant sound to help with sleep.
• Humidity: If you find your throat is scratchy/sore, your skin feels dry, or you have congested sinus passages, it might be because your room is too dry. If you feel warm, sweaty, and moist, you might want to see if there is too much humidity in the room.
• Lighting: the darker the better.
• Drafts: some people like a draft, while it bothers others. Keep an eye on this one for sore through or tight chest while sleeping. It might mean you have a draft in the room. If you can, open a window and let in some fresh air, as air can become stale while stagnant.
• Cleanliness: Ok, simple... keep it clean. This can keep the air fresh and help with sleep.
• Bed Equals Sleep: Use and associate your bed with sleeping only and not other activities. Read or do you "home" work somewhere else... not in bed. Associating the bed with something like work or even TV can keep us up at night. Associating it with relaxing activities, sleep or even sex, can help us fall asleep faster and sleep more soundly at night.
• Clocks: the click-click-click of mechanical clocks, the brightness from digital clocks, or just having a clock in front of us can be a distraction. For some, the constant sound of clicking might actually be good for sleep.
• Pillows and Mattresses: Take your time and find what will work for you. The new memory foam pillows, although sometimes seemingly expensive can be worth every penny. Make sure they are high quality products, high-density (approx. 5lbs. per cubic foot) memory foam, as there are a lot of cheap, lightweight memory foam pillows on the market today. With your mattress, take your time and make sure you can test run a bed at home, so you can take it back if yours does not work for you.
• Biggest sleep tip of all: Take your time and BE PATIENT with yourself. See what works best for you. It's worth the effort. Simply reading each of the above can help make you conscious of ways you might not have noticed in the past, and this will lead to improve your own life, by achieving a better night's sleep. Take your time and be patient.

These are just a few things about our sleep context that can help us achieve a better night's sleep and improve the quality of our lives.

 

As the statistics clearly show, most of us are walking around half awake every day, which means in all probability we are not living a higher quality of life we could be and other areas of our lives can suffer. Both psychical and psychological problems can arise by not achieving enough quality sleep.

Take the above tips and run with them. Take your time, be patient, and find what has helped others and how you can help yourself improve the quality of your life through a better night's sleep. It's time stop the growth and reverse America's easily unnoticed sleep epidemic.

If you have any questions or comments, you are more than welcome to stop by my website: http://www.stasispillow.com where you can contact me, read a lot more about the topic of sleep, and even take a sleep IQ test and develop your sleep knowledge. Hope some of these tips help! They can really improve the quality of your life. I am proud to say they have helped improve my life and many others. Sleep well!

Joseph F. Guarino - <br> President of Innovative Sleep Solutions Inc.<br> <a target="_new" href="http://www.stasispillow.com/">http://www.stasispillow.com/</a>