Stages Of Sleep

HOW TO COPE WITH SLEEP APNEA
DISCOVER HOW TO COPE WITH SLEEP APNEA By Valerie Macleod Sleep apnea is a condition which is more common than is realised (even some doctors do not always recognise it). There are many sufferers who themselves do not know that they have the problem. They may suffer from disturbed sleep without being aware of it or even knowing why. Some of the symptoms which may be indicative of sleep apnea are:- Excessive snoring. Being woken momentarily from sleep gasping for breath or feeling a choking sensation. Constant interruptions in sleep. Suffering from a dry mouth during nightime hours. Wakening in the morning still feeling tired as if you had not slept at all. Excessive daytime fatigue. Feeling drowsy during the day and nodding off. Even if some of these problems have been experienced it does not necessarily mean they are due to sleep apnea, but it is as well having it checked out. The condition can be serious but the most common is known as Obstructive Sleep Apnea (OSA) which is caused by an obstruction of oxygen to the airways, usually because of some physical condition. This can be enlarged tonsils, relaxed throat muscles, or the tongue preventing the air from reaching the lungs and making it more difficult to breathe, to something as simple as a bad sleeping position, on the back, for example, Overweight very often is a contributory factor, resulting in more soft and fatty tissue in the throat and neck area which can create an air blockage. Various methods of treatment are available from dental devices to correct the position of the jaw and tongue, masks worn to provide a regular supply of oxygen to the sleeper, or even surgery to correct facial deformities. A good number of hours of quality sleep is essential to our well-being, but going to bed a few hours earlier will not help if the cause of the disturbed sleep is not resolved. The difference after a good night’s sleep is revitalised energy levels and the daytime improvements make you feel brighter, more alert and more alive. When did you last feel like that? Discover how one sufferer of sleep apnea for many years, developed his own program (which even amazed doctors) to overcome his sleep problems and disturbed nights. With his simple routine, you can make changes for your betterment so why would you want to continue as you are? You don’t need any kind of pills, creams, sprays, dental gadgets or even surgery to make this work. You can prove it for yourself for free right now! Click on the link below for more information. Sleep Apnea Copy article in full with all web addresses and links

<a href=http:/sleep----apnea.blogspot.com�title=�SLEEP APNEA�>Sleep Apnea</a> Copy article in full with all web addresses and links

Useful%20Information%20on%20Sleeping%20Disorders
Useful information on sleep disorders is discussed in this article. Including information on the types of sleep disorders and how to recognize if you have one.

Is%20Your%20Lifestyle%20Causing%20You%20Sleep%20Deprivation%3F
Your lifestyle could partially be the blame for your sleep deprivation. Take a look at your lifestyle and see if you are doing anything that could be causing this condition. If possible, make changes to your lifestyle so sleep deprivation does not affect you physically, mentally or emotionally.

Just Revealed - How To Fight The Effects Of Sleep Deprivation
Negative Health Effects From A Lack Of Sleep If you suffer from a lack of sleep, you are not alone. Nearly a quarter of the adult American population, or 47 million adults, has some form of a lack of sleep. This condition can affect a persons energy level, emotional state, memory and mental abilities. This can lead to depression, stress and irritability. There are other health implications that can afflict the body as a result of a lack of sleep. As the body is deprived of sleep, its ability to metabolize glucose declines, leading to the early stages of diabetes. Additionally, a normally healthy person will begin to show sign of premature aging. a lack of sleep is not a condition to be taken lightly. Your sleep patterns can be interfered by the symptoms of sleep deprivation. As stress increases from lack of sleep, your ability to wind down and get adequate rest declines. As a person ages, they require less sleep. An infant, up to 24 months old requires 13 to 17 hours of sleep. But people who are 16 to 65 years old only need six to nine hours. These numbers can change from person to person though. Everyone is different and while some people may be just fine on three or four hours of sleep a night, others may need ten or even more. How to Get a Better Nights Sleep Create a Bedtime Ritual - Take some time to relax and de-stress before you go to bed. Create some type of a bedtime ritual to prepare your mind and body for bed and create a break between the stresses of the day and your time of rest. Try some light reading, meditation, aromatherapy or a warm bath, anything that helps you unwind and get ready for sleep. Avoid Caffeine - Caffeine is a stimulant. We know this as we have our morning coffee. What may not be so apparent is how long caffeine can stay in a persons system - up to fourteen hours. A cup of coffee at noon can have you still wide awake at midnight. Avoid caffeine at least four to six hours prior to bedtime. Dont Use Alcohol to Help You Get to Sleep - Although alcohol may initially make you drowsy and make it easier to fall asleep, it can cause disturbances in sleep. This results in a less restful sleep. Restrict Nicotine - Many people do not realize that nicotine is actually stimulant. After all, a smoke before bedtime feels so relaxing, right? Nicotine acts similar to caffeine in a persons system. It can keep you awake and cause you to wake during the night. Make Your Bedroom a Place for Sleep - Dim the lights, keep the room cool (but not cold) and turn down the noise. Creating an environment that is conducive to relaxation and sleeping, will make a big difference. Dont Leave the TV on to go to Sleep - When you watch TV in bed, you start associating the bed with non-sleep activities. This can make it difficult to fall asleep. Moreover, TV shows are based on conflict then resolution. Whether you realize it or not, this can be stressful to you on a subconscious level. Leaving the TV on while you sleep can also be detrimental to your getting adequate rest. Even as you sleep you can hear what is happening on the TV and a part of your subconscious can even process it, raising your stress levels and disrupting your sleep.

Spencer Hunt is a wellness consultant and a glyconutrients distributor. Glyconutrients help the body boost energy and immune function. Visit his glyconutrition site http://www.ifoundhealth.com: <a href="http://www.ifoundhealth.com/">discounted glyconutrients</a>.

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>

Feel%20Comfortable%20During%20Your%20Pregnancy%20with%20Memory%20Foam%20Pillows
Pregnancy brings about a lot of discomforts to the mother. Fortunately, pregnancy pillows in the form of memory foam pillows are available for expecting moms to alleviate the body aches that they suffer from.

Get To Sleep Tonight
I used to have problems sleeping. I was always tired and if I accidentally dropped off during the day for so much as five minutes I wouldn?t be able to sleep the following night. Then a friend told me a trick he used to use and I adapted it slightly. Since then I have always been able to use this technique to get to sleep.

To start with, think about your breathing. Keep it regular and slow. As you breath in think to yourself ?sea? and as you breathe out think ?shore?. Get a rhythm going. While you?re doing this imagine you?re standing at the edge of the sea looking down at your feet. As you breathe in and think ?sea? imagine the small waves running over your feet as a small wave breaks and then, as you breathe out and think ?shore? imagine the water retreating back to the sea. See the water as it goes back towards the sea and see the sand that is left behind. Feel that your feet are now on their own little mounds of sand as the sea has washed the surrounding sand away. Repeat.

Now, if you?re like me you?ll be thinking of a hundred other things at the same time. Maybe trying to work out what?s for tea, how to pay off your loan, you?ve just remembered the kids need a packed lunch for school the next day, mentally writing a presentation. Perhaps you?ve just finished work, it?s late and you haven?t had time to wind down properly so your head is swimming with figures. Whatever it is you need to concentrate. That might sound silly ? having to concentrate to get to sleep. The natural reaction is to try and relax but if you relax all the worries come flooding back and make you more anxious. You need to concentrate on just two words.

It doesn?t matter if you can?t keep your breathing regular. What matters is that you say ?sea? and ?shore? to yourself as you breathe in and out. Really concentrate. Think the words as loudly as you can to drown out all the other stuff that keeps coming back to you. Also try to see the little waves lapping at your feet and then the sand as they go back out again. Concentrate as hard as you can on keeping the breathing, the words and the pictures all together. Don?t try to add anything else. Don?t try to count how many times you do this before you drop off. Just keep with the breathing, saying and seeing. It should soon settle into a rhythm but you might not notice. You?ll probably be asleep.

Rosie maintains the <a href="http://newmindandbodyhealth.com">New Mind and Body Health</a> site which includes articles on many aspects of general health.

Make%20me%20sleep%20in%20the%20dust%20in%20Bible%20and%20Quran
One of the expanded dogmas of mankind is that the Quran is quoted or borrowed from the Bible. This creed is established upon studies of many prejudiced intellectual scholars In this series of articles, it is obvious that the Quran is quite different from the Bible. In the present topic of the Sleep, the smart reader will answer easily this dogmatic question: Is the Quran quoted from the Bible? When talks about the Sleep, the Bible offers the following implications: 1)God grants sleep to those he loves, 2)The Bible gives some Proposals e.g. "when you lie down, your sleep will be sweet"," if you watch or look at strange women You will be like one sleeping on the high seas" etc., 3) Some decent prayers about Sleep, 4) Do not Sleep, the Bible recommends us not to sleep in 13 verses, 5) The Lord (God Father) sleeps. On the other hands, the Quran presents the following connotations: 1) The Sleep is a miracle and a sign made by Allah, The Almighty 2) Allah made Sleep for our rest 3) The Day Of Judgment will come while some humans are asleep. 4) The story of the greedy collectors 5) The first battle 6) Abraham sacrifices 7) What is Sleep? The Quranic definition of Sleep 8) Allah never ever naps, slumbers or sleeps

Natural Sleep Aid Tips and Remedies
Summary of some of the natural and simple free sleep aid remedies described in greater detail and with recipes and instructions at www.sleep-aid-tips.com Balance and perspective: At certain times, insomnia may result from stress. Massage techniques can ease tense necks, aching shoulders and upright torsos, and face massage can be an instant calmer. Some stress is an inevitable part of life, but when you need to achieve a state of inner calm, a range of meditation and visualization techniques can help you work through your insecurities, worries and anxieties. With practice, stress can be diminished so that it is no longer a cause of sleepless nights. A calm environment: Lack of sleep can also be exacerbated by external factors such as noise, a “busyâ€� atmosphere in the bedroom, or simply the wrong type of mattress. By making the best of your physical environment, you can reduce or remove many of these detrimental factors. Following the principles of feng shui you can arrange your bedroom space to best effect and remove clutter that can clog free-flowing “chiâ€� or energy. Choosing a calming room décor and lighting scheme can soothe the senses, while establishing a bed-time ritual can make sleep a pleasant and comforting experience to look forward to. Pampering treatments: In view of the many demands made by daily life, it is essential to find time to switch off from cares and worries in the evening, and indulge in some personal quality time. However busy you are, you should take time to wind down before trying to go to sleep, otherwise your mind will still be buzzing with the concerns of the day. Surrounding yourself with gentle candlelight and sinking into a hot bath laced with aromatherapy oils or herbal sachets can go a long way to soothe and prepare your body for sleep. Essential oils such as lavender and clary sage added to the water help to diminish tension headaches and muscular aches, while bath bags or bath salts made with chamomile help to ease stress. You can also use the natural energies from flowers and herbs as a base for warming foot baths, soporific sleep pillows and effective sleep tinctures. Bedtime snacks: You ate dinner at 6pm; it’s now 11.30pm and you’re ready to go to bed, but now you’re feeling hungry and thirsty again. What do you do? Instead of raiding the refrigerator for a substantial and perhaps indigestible meal, it is better to opt for a light snack, such as toast with a topping and perhaps a hot, comforting beverage. Try to avoid tea and coffee as they are stimulants and will tend to keep you awake if you drink them late in the day. Instead, herbal teas prepared for their sedative properties may be sipped in the evening, while warm, milky drinks are ideal for consumption before bed â€" milk contains peptides that calm the system. The occasional hot toddy can also provide a delicious way to wind down, and this is particularly good on a cold winter’s evening, especially if you are suffering from a cold. Calming the psyche: Sometimes it is difficult to sleep due to excessive emotions, such as fear, excitement or anxiety. Crystal therapy can help to calm heartache; choosing the right stones can also calm restlessness and anxiety, and help to regulate sleep patterns. Crystals can be helpful when bad dreams and nightmares are keeping you awake, as can techniques such as visualizing a guardian angel or spiritual protector. When you have perplexing or mystifying dreams, it can be very helpful to write down what happened before you forget, so that you can ponder and try to analyze them later on. Working towards an understanding of your dreams adds an enjoyable richness to what can be the fascinating pageant of sleep. Exercise to relax: Keeping the body moving is essential for good sleep â€" without exercise, you 3will not be physically tired enough to rest at night. Aerobic activities such as walking and cycling exercise the heart and tone the muscles, while some specific yoga techniques provide an excellent way to stretch and relax. Instant fixes: If all else fails and you are still awake in the dead of night, try some or all, of these quick insomnia cures: • Lie on your back with your knees propped up on a small pillow • Sleep with your head pointing in the direction North • Get up the same time every morning and go to bed at the same time every night for a week • Visualize yourself in a peaceful place, such as a field full of wildflowers with a gentle breeze blowing, or near a gently flowing stream where you can see fish swimming past you. • Visualize a boring scenario, such as a lecture you have no interest in • Read out loud the names and numbers from the phone book • Reserve your bedroom and the bed as a place for sleep only • Wiggle your toes gently until you fall asleep • Rub your stomach lightly • Cut up a mild onion, place in a jar by the bed and sniff before retiring. • Think of ten wonderful things that have happened to you today • Squeeze all your muscles together tightly for a few minutes and then relax. Threaten yourself that “If I am not asleep within the next 10 minutes, I will get up and…â€� clean the oven, or clean the fridge….whatever you really hate doing… When your brain knows you really mean it - this will scare you to sleep to avoid a nasty chore! Avoid these sleep deterrents: • Drinking excessive alcohol • Smoking cigarettes • Drinking caffeine • Taking long naps in the afternoon • Watching disturbing films prior to bed • Reading mentally stimulating books prior to bed • Playing video games • Listening to fast paced or loud, stimulating music. ==== Natural Sleep Aid Tips Free simple better sleeping Home Remedies, herbal recipes, natural cures & ebooks from Helene Malmsio Article reprint requirements: . You may reprint this article, electronically in free-only publications in it's entirety in an Ezine, blog or web site. . You may not use this article for commercial purposes without our written consent. . You may not use this article in Unsolicited Commercial Email. This article can only be distributed in opt-in email lists only. . Whenever this article is used, it must include the authors byline with an active link back to our web site. . Courtesy copy of ezine or URL on web site is appreciated. . Ask for changes you'd like made, if any.

<a href=http://www.sleep-aid-tips.com><B>Natural Sleep Aid Tips</B></a> Free simple better sleeping Home Remedies, herbal recipes, natural cures & ebooks from Helene Malmsio

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Obstructive sleep apnea is a serious health problem that can prove fatal if not treated. The airways become blocked during sleep, preventing oxygen from getting into the body