Browsing Posts in Sleep

Along with proper nutrition, air and water, restorative sleep is essential to health and well-being. Without a good night’s sleep, we function below our capacity to handle the demands of life, with varying consequences.

The effects of prolonged sleep deprivation cannot be underestimated, and leads to premature aging, hormone imbalances, an increased risk of developing diabetes and high blood pressure. According to Mark Mahowald, a professor of neurology at the University of Minnesota Medical School, any amount of sleep deprivation reduces mental performance, and “one complete night of sleep deprivation is as impairing in simulated driving tests as a legally intoxicating blood-alcohol level.”

Can you harness the power of Feng Shui to improve your sleep? The answer is a resounding “yes”. If you’re tired of not getting your zzz’s, Feng Shui expert Yvonne Phillips can tell you how simple adjustments to your bedroom will make a major difference. With over 20 years of experience in the ancient art of Feng Shui and the author of “Feng Shui ABC: Project for a Weekend”, Yvonne understands how the energy or “chi” that flows around us impacts the quality of our well-being. If energy is blocked in our environment, this imbalance and disharmony will inevitably lead to discomfort, irritability, and prevent restful sleep.

This ancient Chinese practice is increasingly in demand here in the west for all areas of life, and Yvonne offers practical Feng Shui tips that anyone can immediately apply to their bedrooms to promote deep sleep that is so needed.

  • How can “good” or “bad” Feng Shui affect my sleep?

The relationship between your environment and sleep quality is closely linked. Feng Shui is about working with energy, and the intentional clearing and arrangement of objects to allow the healthy flow of positive energy, and the dissipation of the negative. For better sleep, it focuses on purposefully working with the proper energy flow in your bedroom, which although invisible to the naked eye, directly impacts your own energy field, the quality of your sleep and overall health.

  • What are the items in a bedroom that disrupt sleep the most?

Any electrical appliance or tech gadget that emits electromagnetic fields (EMFs), such as a plugged-in or wireless device. I recommend moving your alarm clock as far away from your bed as possible, if not out of the room entirely, along with removing your cell phone, computer, electric blanket, and TV. Studies show that EMFs impact the cells in your body, and deplete normal melatonin levels, with low melatonin being a major factor in poor sleep and other health problems. Excessive exposure to EMFs can disrupt normal circadian rhythms, and simply clearing out these devices from your bedroom may be the most important factor to achieve proper sleep.

  • Once I remove EMFs, then what?

The next step would be to clear out any clutter and excess furniture and items which not only gather dust, but block the flow of positive chi. A bedroom filled with clutter causes energy to stagnant and creates a busy and distracting environment. Be sure to clear items from under the bed, the corners and the closet. Healthy energy flow does not follow the motto, “out of sight, out of mind”, and useless clutter piled up anywhere will throw off the energy of the entire room. Achieving a clear “Zen” space is ideal for peaceful sleep.

After the clutter and dust is cleared, consider the lighting in your bedroom. Are your window coverings keeping it dark enough at night? Melatonin production, which is essential to sleep, naturally rises in the dark and is affected by your exposure to light. To ensure proper melatonin levels which make you sleepy, block out any outside light and keep the room as dark as possible.

  • Does the color of my bedroom matter for getting better sleep?

Absolutely; the proper use of color is a major factor in Feng Shui, and will dramatically impact the energy of your room and your ability to sleep. Avoid painting your bedroom red or bright orange, as it is too energizing a color to allow adequate rest. Instead, opt for soothing pastel colors such as green or blue which promotes healing and calmness, or soft cream or beige.

  • Do you have any advice about my bedroom furniture?

Keep the space around your bed clear, with no objects or furniture with sharp corners jutting in. To best support your personal energy, position your bed so you can see the door while in bed, but far enough away so you’re not in alignment with it. Solid headboards made from wood are good Feng Shui, to support the chi around the head, and have a bed with a mattress raised off the floor to allow the flow of chi.

If possible, avoid sleeping under heavy ceiling beams or a slanted roof, which press down on the energy in the room. Remove any sad or depressing art or busy pictures with a lot of people, pulling on your attention. The aim is to keep the energy of the room as clear and relaxing as possible.

  • Any final thoughts on how to sleep better?

Along with cool, fresh air, aromatherapy diffusers are a wonderful Feng Shui tool for improved air quality and clearer breathing, such as eucalyptus, pine or tea tree oil. Soft lighting such as salt lamps is also recommended. Keep all the doors closed at night, including the bedroom door, closet, and the en-suite bathroom door.

Your bedroom should be treated as your sanctuary where you are at your most vulnerable while recharging your energies. Feng Shui for better sleep is about balance, and creating a calm and peaceful bedroom without distraction, while also promoting a good circulation of chi.

With our daily busy schedules and many other demanding commitments to follow in life, proper sleep has been conveniently pushed to the back. Sleeping is of paramount importance in one’s schedule, sound sleep at night works wonders to rejuvenate our body and mind and meet the day’s challenges with increased vigor. However, it is essential that you select good beds and mattresses as they have a tremendous impact on the quality of your sleep. Lumpy or uncomfortable mattresses can affect your sleep making you grumpy and lethargic in the morning. Productivity goes for a toss, and the person is irritable the whole day. Prolonged sleep problems can fester into lifestyle diseases.

With the advent of modern technology, it is now very easy to find mattresses that guarantee sleep like that of a baby. Talk about refreshing sleep! Silentnight Mattress is one of the popular manufacturers that are known to give you comfortable and peaceful sleep. However, you may find that these mattresses are as the simple and ordinary like any other brands you see. But, they are certainly a cut above the rest.

Silentnight Mattresses help your body relax so that each night you get a soothing experience. If you do not give your body rest, it will definitely show drastic effects later on. Each day, we come home tired and crave for an inviting mattress to have dreamless sleep so that we are recharged for the next day. A troubled sleep pattern can probably gnaw at your stamina and energy levels. It may also cause anxiety and stress in life. These mattresses work efficiently to ensure strong mental, physical, and emotional health.

We find many people complaining about back pain. The main cause of this can be attributed to a flawed mattress. Too soft or too firm mattresses can also cause discomfort as they provide abnormal levels of pressure to certain areas of your back. Therefore, you should select a mattress that is designed for comfort. Silentnight mattresses are perfect to make sure your body is not subjected to stress and you sleep peacefully.

Latex Sprung Edge Divan beds will ensure tranquil sleep. It comes with a unique miracoil spring system that promotes firmer and better support when sleeping. Also, it comes with a layer of foam that easily adjusts according to the contours of the sleeping person. In addition, it also gives you storage options-added advantage.

To summarize, Silentnight mattresses offer people a comfortable option. These mattresses are certainly worth every penny of yours. Good sleep is the doorway for a happy, healthier life. If you crave for this soothing experience, avail the benefit of the Internet. There are many service providers here to make online shopping simpler and fun. These sites have catalogs from where you can select the bed and mattress of your preference. They come in array of shapes, sizes, and makes. Some research will help you get an excellent deal. So, log on to the relevant site, and avail the benefits now.

Sleep Apnea is one of those conditions that affect a lot of people but many people do not even know that they have the condition. A sufferer will likely sleep through the whole night but will often wake tired as if they did not have a good night’s sleep. Some 180,000 people in the United Kingdom are affected by this condition to some level or another and often it is a member of their family, spouse or partner who will be the one who identifies a problem. The best way to see if you are actually suffering from sleep apnoea is to visit a doctor who will likely conduct a sleep test or polysomnogram which is a diagnostic tool for researchers of sleep medicine.

So what is sleep apnea?

Sleep Apnea is a sleeping disorder where the sufferer will either stop breathing (breathing pauses) many times a night (possibly up to 30 times in a single hour) which could last for a few seconds up to a minute which is the main symptom. Alternatively, low breathing could be the cause of sleep apnea which is often referred to as hypopnoea.

There are three kinds of this condition which are outlined below:

  1. Central Sleep Apnea – Is when you stop breathing during sleep because the brain stops signaling the muscles that control breathing. There are a number of diseases and conditions that can bring on Central Sleep Apnoes such as Bulbar poliomyelitis and severe obesity.
  2. Obstructive Sleep Apnea – This is actually the most common form of Sleep Apnea and is caused by an obstruction in the upper airway. It is common for someone who suffers from Obstructive Sleep Apnea to also be a snorer and it is this that can sometimes alert a partner or someone who may observes them sleep to the problem.
  3. Mixed Sleep ApneaAs the name suggests, this is a combination of both the above two forms.

If these conditions are left undiagnosed and sufferers do not seek treatment for them then they can go on to lead to other more serious medical conditions such as problems with the cardiovascular system. If you suspect that yourself or someone you know may be suffering then it is important to see your doctor who may then arrange a sleep test or polysomnogram to see if it is in fact the problem.

  • Knowing why you snore

The information in this article has general information that can help someone stop snoring. In trying to understand why you snore you will need to understand general causes of snoring and indirect causes that could lead to snoring. If you snoring are due to these causes, by applying some of the remedies that are explained below it are entirely possible that you could stop or reduce snoring. If you snore you are not by yourself, it is believed up to 25%, of the population snore. Almost everyone has, at least a few times in their lifetime, snored.

  • Direct and indirect snoring causes

To stop snoring a person needs to know why they are snoring-the causes of it. From knowing the causes of your snoring you can find a workable solution. Keep in mind the cause could be direct issue that snoring is created from. Or an indirect symptom that because of that, affects something else that causes snoring. Indirect snoring causes can be nasal congestion that causes a person to breathe though the mouth. Or in more serious cases, sleep disorders which the byproduct of them is snoring- one such disorder is sleep apnea.

  • Direct causes of snoring

Direct causes of snoring are usually when the membranes in the mouth cavity vibrate when you have irregular or obstructed breathing. The uvula and the soft palate are the most common parts in the mouth that vibrate; this vibration causes the snoring sound. Because these two are in line physically with each other the soft palate in front of the uvula (in the top on the mouth) and the uvula the tissue that hangs down in the throats center. The breathing airflow tends passes directly over them, with any obstructions to clear breathing snoring may result. The tongue itself can be another cause of snoring, if it partially blocks breathing by falling back in the throat. A possible cure for the tongue falling back is to simply change sleeping position from your back to your side causing the tongue to fall away to the side. Other direct snoring causes can be a dry throat that vibrates or even (more rarely) the nose itself.

Common cures that can help reduce snoring

There are remedies that can help to reduce snoring, below is a partial list, of six.

  1. Changing your sleep position can help to avoid the tongue falling back into the mouth.
  2. Other cures involve reducing nasal congestion (usually an indirect cause) so we are breathing through the nose rather than the mouth.
  3. Over the counter nasal sprays can help to reduce nasal congestion.
  4. For congestion caused by allergies, antihistamine sprays can help.
  5. Nasal strips can also improve nose breathing from opening the nostril from the outside.
  6. Chin strap is another aid that encourages nose breathing it fits around the jaw is secured behind the head.

Other cures

Other cures, to stop snoring are singing, mouth and tongue exercises.

Listed are some exercises that can provide clearer breathing.

  • Tongue stretching up or down and hold.
  • Jaw hold, gently hold your jaw with hand and pull back with jaw and hold.
  • Nutrition is an alternate remedy along with weight loss, especially if person has an enlarged neck (fatty tissue in the throat). Losing weight will reduce breathing obstructions in the throat.

For more serious problems consult your doctor
Your doctor or dentist need to be consulted to address the more serious problems that cause snoring directly or indirectly. Health professionals may suggest sleep study participation, to analyze why you snore, to find remedies or solutions. Surgery is another option, for serious advanced cases of snoring. You would need to guidance from a medical specialist, for surgical options and procedures. With knowledge, trial and error, most simple or intermediate cases of snoring can be solved with the above remedies.

Sleep is the most discussed topics among parents. We quickly get convinced of how important the sleep for our well state is. Firstly, a good sleep makes the difference between a happy child and grumpy one or between a calm parent and one who is at the end of patience.

The importance of sleep is not limited to the first years of life. Sleeping is also essential for school. A good night’s sleep gives energy for all the day. In addition, the sleep helps child to cope with social pressures and those created at school environment and is allowing him to study. Sleep is essential for brain development.

Children have always protested against hours of sleep, and nowadays there are still many things that cause them to sleep later. TV, internet, talking on the phone, video games – all comes into competition with hours of sleep.

We feel that our child is not only one who goes to bed at ten in the evening, but the truth is that there are many people who are struggling to rest at night. Difficulty of falling asleep, poor sleep or batch, waking in the morning and nightmares are among the most common problems faced by children.

Not all children need the same number of hours of sleep. You need to realize that there is no mandatory number of hours of sleep for every age. Instead, there is an average. Most preschoolers need between 10 and 12 hours of sleep per day. In nine years, the average is closer to ten hours. When they reach puberty, children still need eight to nine hours of sleep, even if most people do not get to sleep much. Teenagers and they go through a period in which the crowded schedule, with many activities, that adds the unprecedented development of the body and mind. This makes them to need more sleep.

Lack of sleep can lead to lack of attention at school, problems with memory, learning inconsistent efforts, irritability and use of energizers to compensate the sleepless hours.

A very interesting fact about the physiology of teenagers is that their sleep cycle is delayed by two hours. This means that they are not sleepy until late at night and, consequently, wake up late morning.

At children less than 13 years there is secreted melatonin, a hormone that produces sleep, around eight or nine hours. Most adolescents secrete melatonin at around 11 pm. So, earlier this hour, it is impossible to sleep, they just cannot sleep.

The “opposite of sleep” is situated the cortisol hormones, which are responsible for the revival. At teens they are secreted only around 8.15 in the morning but that is generally too late to arrive on time for school. So if our teenage boy is dreamy and sleepy at breakfast, remember that he would still be sleeping if we had left the brain’s natural process to follow.

Parents, who are struggling every morning to have everything ready in time, tend to take the sleepiness as laziness. Instead of raising the tone, being angry, and trying to keep motivational speeches, the parents should realize that the teen fight with his own physiology. Perhaps it would be better to understand that and not to pressure the child.

As You Sleep

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Night vision devices have been used World War II, but in recent years, laws limiting its use only to the military have been revised, thus allowing civilians its use as long as government policies are observed and proper documentation are acquired. One beneficiary to such revision of laws is the field of science and research whose main specialty is in the world dominated by nighttime creatures. When the sun is down and the night is out, nocturnal creatures come out of their nests, dens, boroughs and caves as nighttime is their time to shine. The silent but bewitching night is not only a time for us humans to rest and sleep but to some nighttime creatures it is a opportunity for them to conduct the usual activities such as searching for and gathering food, tasks that are normally done during the day. It is a time for them to recreate and mingle with other nocturnal animals as they have been accustomed to live under the light of the moon and the stars. Because of their nocturnal nature, studying them at close range proved to be difficult thus only a handful of information and limited studies were available for the public few years back. However due to some changes made on some existing laws, scientists and researchers nowadays are aided by night vision goggles that magnify so that objects being viewed appear closer and illuminate to observe nocturnal activities of animals, insects and even plants that no ordinary eye can do during the night. Because of this breakthrough, where their activities are recorded and later, seen on television, magazines and books, we are transported to their environment for a larger than life experience. Educational programs courtesy of the National Geographic Channel and Discovery Channel made major breakthrough in bringing wildlife into our doorsteps, right in front of us through our television thus, we do not need to travel far just to be with nature. One of the most elusive animals is the Tasmanian Devil found in Tasmania, Australia. The comical, satirical, sneezing, sneering, snarling and insatiable Looney Tunes character is not far from the true Tasmanian Devil as they are notoriously known for their cantankerous and maniacal disposition once threatened by a predator, fight over a meal or even mate. Tasmanian Devils are solitary and nocturnal carnivorous spending their time alone in boroughs emerging only to eat. They have such an insatiable appetite eating anything their teeth lay on consuming even bones, organs and even hair. However, because of the introduction of the Asian dogs and dingoes plus the presence of a disease called devil facial tumor disease, their survival is greatly threatened and facing extinction. With the aid of night vision goggles, researchers and animal experts are able to observe the devils’ activities formulating solutions to prevent their extinction.

The benefits brought by the invention of night vision goggles does not limit to military activities such as maintaining safety and security but also extended its use for the benefit of nature, wildlife and for the human population as well.

Here are some great tips and pointers to make you sleep better every night! Getting a good night’s sleep is a challenge for many of us. Many people resort to medications! Indeed, some people “self-medicate” with alcohol!

Medications like Ambien are not good for you. And you can become over-dependent on them, if not addicted. Also, some of the ingredients tend to distort your perception of time, so even though you think you fell asleep faster that may not be the case. Personally, I hate to use medications for sleep. I always wonder what would happen if there was an emergency at home with one of the kids, or a fire or earthquake. I don’t want to be in a drugged state when dealing with something like that!

And for those who claim that they get a great night’s sleep after alcohol, that is not the case. You may wake up feeling like you slept deeply but it’s the wrong kind of rest. Do you really feel refreshed and full of energy the next day? I don’t think so!

If you want to sleep better there are certain things you need to address.

Tips For How To Sleep Better

First: You cannot make yourself go to sleep. Your brain will go to sleep when it wants to. So lying there trying to fall asleep is a fool’s game. If you find that you are not falling asleep, get up and do some menial chores. Wash the dishes or sort through the mail. Even try some light reading, but not in bed. If you are not falling asleep you should not be in the bedroom. You need your brain to associate the bedroom only with sleep!
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Second: You need to realize that for a normal person the body temperature drops by about four degrees when they are sleeping. That is one of the reasons why sleep is associated with night time. It’s cooler then usually. People with insomnia do not experience the same body temperature swings. Because their body temperature doesn’t rise as much, they don’t feel invigorated in the morning and they don’t fall asleep in the evening.

There are natural strategies for getting your body temperature to rise. Take a brink walk in the morning for 30 minutes or so. This will raise your body temperature and you will be energized during the day. Raising the body temperature during the day and causing it to fall in the evening is a great strategy for how to sleep better.
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Finally: The most important tip is not to focus on your insomnia. It’s a case of being careful what you ask for. If you constantly tell yourself that you are an insomniac and can’t sleep what do you think is going to happen. It certainly is not a good strategy for how to sleep better!