Author: Dr. Stacy Foster

First and foremost there are a number of environmental and behavioral factors that can contribute to sleep disturbances. Avoid exercising in the evenings, this only speeds your metabolism and increases your circulation, making it much more difficult for your body to be in a restful state. You can also help sleep at night by avoiding eating anything 3 hours prior to desiring to go to sleep. Eating prior to going to bed raises your blood sugar and inhibits sleep. In addition, later, when your blood sugar drops too low (hypoglycemia), you may wake up and be unable to fall back asleep. You should also address any suspected food allergies, consuming foods you are sensitive to can lead to sleep apnea, excess congestion, gastrointestinal upset and gas. In addition, avoid drinking any fluids two hours prior to desiring sleep, this should reduce the need and frequency to get up in the middle of the night to relieve yourself.

Some other behavioral modification and best remedies for insomnia are to make sure your bedroom environment is as dark as possible. When even a little bit of light hits your eyes, it disrupts your production of melatonin and serotonin, thereby throwing off your circadian rhythm (natural sleep cycle). Natural ways to get to sleep also include making your bed strictly for sleeping. This means no watching television in bed, no doing work in bed, no reading in bed, journaling in bed or use of loud alarm clocks or proximity to electromagnetic fields. A healthy bedroom environment is one of the best sleep aids for insomnia. All of these activities can be too stimulating to your brain preventing you from being able to go to sleep. Electromagnetic fields can disrupt your pineal gland and the production of melatonin and seratonin. Many people mistakenly drink alcohol as an insomnia sleep cure. Although alcohol may make you drowsy, this effect is short lived and most people wake up after several hours and then are unable to fall back asleep. Alcohol also prevents you from falling into the deeper REM stages of sleep, making you feel groggy in the morning. This is also true for sleep medications. They may knock you out, but do not allow your body to enter into the deep REM stages of sleep, which is why you experience that “hungover” feeling in the morning. In addition, benzodiazepines bind to specific receptors in the brain, resulting in y-aminobutyric acid (GABA) potentiation resulting in sedation. These actions are responsible for the unwnated side effects and loss of effectiveness associated with taking sleep medications long term. One final suggestion as a natural aids for sleeping and to combat insomnia is to keep the temperature in your bedroom no higher than seventy degrees. Too warm of a bedroom can awaken you, disrupt normal breathing patterns, increase sleep apnea and increase snoring.

If you find that just changing some behaviors prior to sleep and correcting your bedroom environment still do not help sleep at night, there are a number of safe supplements and sleeping natural remedies you can take to promote both quantity and quality of sleep. The herbs of Valerian, Passion Flower, Chamomile, Vervain and Oatstraw not only relax nervous tension, but also tone the nervous system. Valeriana officinalis contains volatile oils of valeranone and valerenic acid which enhance sleep without any side effects, with the exception of the odor of this herb, making it one of the best remedies for insomnia. Valerian accentuates the inhibitory effects of GABA due to an affinity for the receptor. Valerian is best used by individuals who suffer from insomnia as a result of anxiety and individuals who have a tendency to be sensitive to the cold. If you can’t stand the odor of Valerian, Passion Flower tea is one of the best sleep aids for insomnia. This herb contains anxiolytic, sedative and antispasmodic flavanoids and trace amounts of harmane indole alkaloids. Passion Flower’s active ingredients are a completely safe and mild sedative, still allowing your body to enter into REM sleep. This herb helps relax the mind and is excellent for the worried insomniac. Passion Flower slows the breakdown of serotonin and norepinephrine, thereby instilling a more peaceful state of consciousness. It is also anti-spasmodic and a natural sedative, making it one of the best sleeping natural remedies.

One of the best natural aids for sleeping is the simple mineral magnesium, which is a natural sedative. A deficiency of magnesium can result in difficulty sleeping, constipation, muscle tremors or cramps, anxiety, irritability and pain. You may want to increase your consumption of wheat bran, almonds, cashews, molasses, kelp and brewers yeast, which are all rich in magnesium. Another important group of vitamins vital to anyone suffering from insomnia is the B vitamins. B6 is required for the conversion of the amino acid tryptophan into serotonin. The entire complex of B vitamins are essential to a healthy, normal functioning nervous system. Take a good B-complex with food, before 12 noon. B vitamins have a tendency to upset an empty stomach and actually prevent sleep, leading to insomnia, if taken too late in the day.

Some of you may already know the reasons why you are suffering from insomnia. Here I will share with you what to take for insomnia based on individual associated mental and emotional stressors. Chamomile is ideal for people who are bothered by almost everything. It can safely be taken by children and is also a traditional remedy for nightmares. Chamomile’s active constituents are the volatile oils of chamazulene, matricin and proazulene. Chamomile contains high amounts of calcium, magnesium, potassium and some of the B vitamins, thereby relieving tension and making it one of the best natural aids for sleeping. Another one of the best remedies for insomnia is Hops, as it provides a pleasant numbing sensation thereby inducing sleep. Hops contain lupulin which is considered a strong, but safe and reliable sedative. Hops is great for the individual suffering from pain leading to insomnia or the individual who is quarrelsome in nature and agitated. However, Hops should not be taken by anyone suffering from depression. If you believe your insomnia is related to sleep apnea, taking 2 g of tryptophan and applying breathe easy strips to your nose has shown an increase of 25% inhalation. If you feel your insomnia is related to poor blood sugar maintenance and adrenal and thyroid dysfunction, to help sleep at night take a combination of phosphatidyl serine, ginseng, ashwagandha, eleuthro and follow the Zone Diet.

With regards to insomnia homeopathic remedies, if you suffer from the inability to sleep and feel “brain dead” during the day, Aethusa is one of the best insomnia homeopathic remedies. If you find yourself waking in the middle of the night and are unable to go back to sleep a homeopathic combination called Quietude, works wonders. This insomnia homeopathic remedy can be taken in the middle of the night and still not make you feel groggy the next day when you have to function. Calms forte is an excellent insomia homeopathic remedy, made up of Hops, Valerian, Passion Flower and Celery Seed.

Individuals suffering from insomnia all are a result of different causes. These natural aids for sleeping have been proven to work and often require a combination of behavioral and environmental modification in addition to a variety of nutritional supplements. It should be noted that everyone has different absorption times, so timing is key in when you take a particular supplement and when you desire for it to kick in. You may have to experiemnt to find what works best for you, but don’t give up, it is realistic and possible to achieve a healthy, restful nights sleep.

Article Source: http://www.articlesbase.com/sleep-articles/natural-aids-for-sleeping-5387675.html

About the Author

Dr. Foster graduated from an accredited naturopathic medical university in 2000. Dr. Foster has been successfully treating disease, ailments and conditions through the use of botanical medicine, vitamins, nutrition, homeopathy, Chinese medicine and Ayurvedic medicine for over eleven years. Dr. Foster believes her patients are unique in their own body physiology and should be treated as such. What works for one individual may not necessarily work for another. It is a fact that when the human body becomes out of balance, it leads to “dis-ease.” We also know the human body has the innate ability to heal itself if provided with the right environment and nutrients. If you would like to learn about specific natural, alternative treatments for various diseases, ailments and conditions check out these links:

http://www.choosing-alternative-medicines.com/

http://www.choosing-natural-medicines.com/

You can also recieve an absolutely FREE medical consultation from Dr. Foster here:

http://www.natural-alternative-medical-advice.com/

Natural Sleep Help Posts

• November 14, 2011 -- What Do You Get When You Sleep Naked? (0)
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• February 15, 2011 -- Sleep Issues Can Drive You Crazy (2)
• October 3, 2010 -- Children Sleep Aids: Helpful Facts You Probably Don’t Know (19)

Author: Wendy Lau

Sleep is a necessity since this is the time when the mind and body are able to rest and recuperate from all the activities that you have been doing while you were awake. However, not everyone can have the needed amount of sleep everyday such as in the case of sleep disorders. Learn about the different sleep apnea symptoms so that you will know if you are having this problem or not.

Sleep apnea is a condition that is characterized by the interruption of breathing during sleep. The interruption in breathing can last for about 20 to 30 seconds and it can happen throughout the night. This is a very common disorder but it is not often treated because it is often mistaken as just simple snoring. This is a rare condition for children as it commonly occurs in adults. When you have this condition, you will have less time for deep sleep or otherwise referred to as restorative sleep since this is the one needed to be mentally sharp and energetic the next day.

Sleep disorders have three types and these are central, obstructive and complex. Obstructive is the one that is the most common and this happens when there is a blockage in the airway such as when the soft tissue located at the throat relaxes when you are sleeping. Central sleep disorders happen when there is a problem with the central nervous system, when the brain is not capable to send proper signals to the muscles that control your breathing. Lastly, complex sleep apnea is a combination of these two types.

Sleep apnea symptoms can be hard to identify especially if you do not have a medical background. However, if you notice these manifestations that happen every time you or another person you know sleeps, then you should consult your doctor for proper evaluation. The major sleep apnea symptoms are chronic and loud snoring, gasping and choking while sleeping, long pauses when breathing and sleepiness during daytime. Other sleep apnea symptoms are having a sore throat or dry mouth upon waking up, headaches in the morning, restlessness during sleep, insomnia, frequent trips to the bathroom at night, waking up feeling out of breath, being forgetful and moody. For children, it is difficult to recognize this disorder. Aside from the major sleep apnea symptoms that are manifested, you can also observe children to be hyperactive, inattentive, there is a decrease in their school performance, irritable, hostile and they breathe through their mouth instead of the nose.

The treatment of sleep apnea symptoms will depend on the underlying causes. If you are obese, then you will need to have a balanced diet and you will need to lose weight. Smokers and those who have regular intake of alcohol and sedatives should avoid these. Caffeine intake is not recommended as well as having heavy meals just before bedtime since these can lead to sleep disorders. It is also recommended that you should maintain a steady sleep schedule so that your body will get accustomed to it. These will not cure this disorder though, so it is but important to consult a doctor for other treatment methods.

Sleep apnea is a disorder that should not be ignored since sleep is important for physiologic functioning. When you know the different sleep disorder symptoms, then you will be able to identify if you are suffering from this disorder.

Article Source: http://www.articlesbase.com/sleep-articles/how-to-recognize-sleep-apnea-symptoms-5382541.html

About the Author

For more information on Different Types of Diseases, Symptoms and Diagnoses, Please visit: Sleep Apnea Symptoms, Sleep Apnea Treatment and Post Traumatic Stress Disorder Symptoms.

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Author: Tia Arnold

What was once taboo has come to be a sleeping behavior of numerous. Sleeping naked may possibly put off traditional people and those that are not informed of the benefits of wearing your birthday suit to bed. Reality is, you will find numerous advantages you’ll be able to experience from not putting on whatever whilst you slumber.

There isn’t any wonderful benefit to sleeping naked. Much has a lot to do with getting able to relax and rest much more effortlessly without clothing. The increased level of ease and comfort can make it simpler for people to relax and doze off, arising to a much more sound sleep. A good night’s rest allows the body to recuperate, recover, and store strength for the approaching day.

Sleeping naked also increases the feel good hormones inside the brain. For those that are committed or have partners, this could heighten intimacy between couples. The old adage says a simple touch mends, and such appears to be true in sleeping naked next to your companion. Skin-to-skin touch is known to release the hormone oxytocin. This lowers stress, may arouse sexual drive, and regulates your pulse rate.

It’s been recognized that intimacy has the power to fill gaps between partners. Married individuals who have problems in their relationship possess a familiar particular pattern; these people lack physical partnership and also have intimacy troubles. Because of marriage issues, some partners lose sexual drive. Trivial as it might sound to some people, but physical contact does perform a big function in keeping a relationship whole. Couples who might feel the interest is gone from their relationship might contemplate sleeping naked to see the variation it can make.

Common inhibitions on sleeping naked

Someone might walk in on me. Putting on your birthday suit to sleep may possibly have a lot to do with your living circumstances. Should you share an apartment with other people, it really is very best to let them be aware of your snoozing patterns and give them a head’s up. Usually, if you share a space with one more person, this may possibly prove to be challenging. Unless you’ve got no problem being found bare by other folks, go ahead and sleep without your clothing on.

Imagine if there is an emergency? The very last thing you’d wish to is go out of your house without your clothing on. If you would like to rest butt naked and wish to stay away from embarrassing scenarios such as running out of your house without clothing, keep a bathrobe or sleepwear nearby. Make certain to place it somewhere you’ll be able to easily seize it, and choose one thing that will be put on quite easily.

It is too chilly. When you have a partner, this problem may be easily addressed by human warmth. Should you live by yourself, or rest by yourself, make use of a quilt. Avoid sleeping naked entirely once you are not comfy (or whenever your bed is infested with bugs and you would like to avoid acquiring bed bug bites symptoms). This trumps the goal of dozing off without clothing. Granted, you need to only attempt this once the circumstances are ideal or once the climate is just right. Don’t withstand the cold weather, it will restrict the normal blood flow in your body and deter you from getting a good night’s rest.

If you have not done so, test it one of these days and notice the difference it tends to make.

Article Source: http://www.articlesbase.com/sleep-articles/what-do-you-get-when-you-sleep-naked-5390519.html

About the Author

Tia Arnold likes sleeping naked and boasts to always feel rejuvenated after having a good night’s sleep devoid of clothes. The author once halted sleeping naked though when an uninvited visitor gave the author bed bug bites symptoms.

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Author: Stefania Constantin

Insomnia occurs especially after high mental effort (emotions, prolonged and intense intellectual activity, grief, permanently stress) or after growth of brain cell excitability. Insomnia is a main symptom in neurosis and agitation in some patients but may be psychical result of organic disease (heart disease, asthma, febrile diseases, bronchitis, etc). In organic diseases, their treatment leads to cure insomnia. In other cases of insomnia should not rush to take sleeping pills because they upset the natural rhythm of sleep stages and in fact become increasingly dependent on them, while decreasing their efficiency.

Natural methods to stimulate sleep and prevent insomnia

- To prevent insomnia is preferable to always go to sleep and wake up at the same time respecting the habit in holidays too.

- Go to sleep if possible at 22:00 o’clock trying to not exceed the time when you’re sleepy.

- Avoid any intensive activity in evening.

- The sleeping room should be well ventilated; the optimum temperature for sleep is 16 degrees. Generally, temperatures below 14 degrees and over 19 degrees get uncomfortable sleep.

- It is not good to sleep near electrical DC machines (computer, radio or television branch) because of the risk of harmful electromagnetic fields.

- Also not good to sleep with the head near your cell phone.

- Beds should not be too soft and not too hard, to not cause discomfort and the mattress must be all made of wood (metal creates harmful magnetic fields). Mattress, duvet and sheets must be of natural fibers to absorb sweat better.

- At bedtime you can use a pillow with plants.

- If you have nightmares add hops in cushion plants.

- Evening meals will not be abundant. Dinner must be casual.

- Avoid stimulant drinks in afternoon (coffee, coca cola, or tea), alcohol and tobacco.

- Drink before bed a cup of tea (infusion) of plants such as lime, hay, Lemon balm, boot cuckoo, hops (for those with B blood type), goose foot, valerian root.

- With very good results can be used apple tea). Drink 1-2 cups after 16:00 o’clock or at bedtime.

- You can do a course of natural vitamin B (two weeks in May); it helps balance the nervous system. It is recommended to use a vitamin B complex.

- Avoid hot baths in the evening.

- If you can’t asleep practice some slowly breathing exercises: breathe through your nose to the count of 8, the air is kept counting to 12 and breathe through your nose to the count of 6.

- After the breathing exercises you can try the following exercise: from a lying to horizontal movements executed fast toes.

- If you still cannot sleep, do not agitate. Light the lamp, radio or TV and read, listen or look up till your eyes close up.

Calivita Melatonin is a 100% natural dietary supplement with time release formula. One of the effects of modern lifestyle, with a very fast tempo, is that we allocate less time to regeneration and adequate rest. A chaotic lifestyle can make us to enter into a vicious circle, because excessive stress causes sleep disorders. A good night’s sleep, an adequate period of time, is a physiological necessity. Melatonin is a reliable help in this regard.

Melatonin supplements can neutralize the negative effects that stress and other factors exercise to our immune system, so it is able to improve immune function.

Article Source: http://www.articlesbase.com/sleep-articles/insomnia-how-can-we-get-rid-of-it-5376818.html

About the Author

Stefania write blog articles for Reteta Naturista where you can find Calivita Products at lowest prices online. In you want to buy Melatonin Supplements try our on-line shop.

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Author: lamvcu

“Having a lucid dream? Is it difficult or not? How can I do it?” These are questions that all of us have ever ask!

For many beginners, understanding the precise mechanism of becoming lucid in dreams is a major hurdle. Until you have your first lucid dream, the whole concept may seem too elusive, causing people to give up before they’ve begun. Don’t give up, because it’s not really as dificult as you think. We are about to give you lucid dreaming methods. Some of these methods are more likely to occur than others. However, once you become experienced at lucid dreaming, you will learn to use all of them as helpful gateways in to your lucid dream world.

Dream control is all about learning how to recognize the dream state. Most lucid dreaming methods focus on planting an idea in the subconscious mind, so that you spontaneously become lucid while dreaming normally. It becomes a habit.

Some people discover how to lucid dream on their very first night. Others take longer; perhaps weeks or sometimes months. Some people take to it naturally, while others need to practice longer to achieve the same results. However there is one factor that will ensure you progress: practice as efficiently as possible!

Keep in mind that these methods aren’t in any particular order – except for #1. That one is essential if you want to be a frequent flyer in the conscious dreamworld.

Here are my top lucid dreaming techniques for beginners and experts alike. They range from simple memory exercises (like Mnemonic Induction of Lucid Dreams) to a kind of guided meditation (like Wake Induced Lucid Dreams).

Once you select your dream exercises – be loyal to them. You need to train your subconscious brain to follow new rules, so it may take a little time. As long as you are patient and focused on your goal, you will learn how to lucid dream. The first few awakenings are often the hardest but are also very rewarding!

I had to learn and experiment with many different ways to have lucid dreams before I found out which methods work most reliably for me. Many of these will work for you, too, if you put in the time and effort.

Article Source: http://www.articlesbase.com/sleep-articles/lucid-dreaming-methods-steps-to-get-lucid-dreams-easily-5281921.html

About the Author

Sometimes in your life, you may accidentally get “Lucid dreaming methods” on your own, but for right now, you should So here’s how you do it: “Lucid dreaming make easy”at http://luciddreamingmadeeasy.org, our ebook which you can apply to your daily routine.

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Author: Eve Achilleos

Oh, the awfully dreadful annoyance of making an attempt to sleep with a snoring spouse. There cannot be something worse than to coping with a nightly habitual snorer, and for a good range of marriages, the spare bedroom eventually becomes the sole possibility apart from being continuously tortured while attempting to sleep or the last choice of divorce.

For some people reading this article may think that divorce is all too extreme when it comes to the problem of snoring. However once several decades of research directly addressing nightly snoring and marriages, there’s now proof that snoring has been known to be a hidden contributing factor in a lot of divorces than what might have originally ever been imagined.

Habitual nightly snoring within a wedding has several problematic ramifications that seriously can and can harm a marriage. As an example, the constant irritability that arises daily between the one that’s attempting to sleep with the on going snoring and their loved one that simply could not fully comprehend simply how terribly dangerous that their snoring truly is.

Since the snoring individual simply will not truly recognize how loud and obnoxious that the snoring tends to get, there’s typically the feeling of exaggeration on the half of their spouse. There may conjointly usually feelings of being picked on or nagged, however what the snoring spouse just will not realize is that the habitual nightly snoring is causing sever sleep deprivation to the non-snoring spouse, and eventually there will additionally be heightened risks of other unwell related health factors too directly thanks to making an attempt to sleep with a person who snores.

For people who have a spouse already out of the shared bedroom, and has moved into the spare bedroom this is another wedding strain. The marriage will eventually feel the ramifications of this variation because of the physical and emotional distance that’s felt with the couple not having the prospect at night to share within the uninterrupted closeness that comes from a shared bedroom. One in every of the most effective ways to resolve the query of the snoring spouse of how unhealthy their snoring truly is can easily be done by recording their snoring noise in the dark, and play it back for them the subsequent day.

It is from that time of honesty having to admit that they do snore disturbingly loud that they will additional typically than not personally agree to search out a resolution to their snoring problem. For some snoring crammed marriages, this is half the battle when on the mission to create it a snore free zone in your home.

The next step is to start exploring all of the lots of prospects that will stop the habitual nightly snoring for good. From non-habit forming anti snoring sprays to the basic anti-snoring chinstraps, there are over three hundred anti-snoring remedies and strategies out on the anti-snoring market these days to settle on from. Finding the right operating method or strategies can be done with a little patience and determination to prevent the snoring.

Article Source: http://www.articlesbase.com/sleep-articles/latest-research-on-snoring-and-divorce-association-5254800.html

About the Author

Eve Achilleos has been writing articles online for nearly 2 years now. Not only does this author specialize in Sleep Snoring, you can also check out her latest website about: Cheap Climbing Gear Which reviews and lists the best Discount Climbing Gear

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• October 13, 2010 -- Stop My Snoring! – How to End This Frustration For Good (46)

Author: Jenna Beneck

Insomnia can be distressing. When you can’t sleep it affects everything you do and means that you are not in the best place to deal with life or enjoy it. If you’re having trouble sleeping, then tossing and turning with worry about it can make it even worse. There are things that you can do to help you to sleep. Try these relaxation techniques and tips for a good night’s sleep and start to wake up feeling rested and refreshed in the mornings.

When you can’t sleep it is often because you can’t relax or switch off. Many people suffer from stress symptoms and this eats into their nightly rest as well. In order to sleep you need to find ways to relax before you go to bed so that you can enjoy that warm, comfortable feeling that precedes a good night’s sleep.

Firstly, you probably have some idea of how much sleep you need to feel good. Make sure that you are aiming to get enough but not too much. Too much sleep can make you feel as groggy and grumpy as too little. It also helps to have a set routine as your body clock will adjust better if you go to bed at the same time each night and wake up at the same time each morning. Make sure that your bed is warm and comfortable and your room is quiet and dark. It might be time to invest in a new mattress, an electric blanket or hot water bottle, or a thicker pair of curtains.

Before you go to bed watch what you eat and drink. A large meal can play heavy on the digestive system and stop you getting off to sleep. On the other hand, when your stomach is grumbling with hunger, you may also have trouble sleeping. You may find a light snack an hour or so before bed is helpful.

Avoid stimulants and depressants such as caffeine and alcohol. Keep caffeine for the mornings – the later you drink it, the more problems you will have sleeping. This means avoiding coffee, cola and energy drinks/pills. You may think that alcohol makes you sleep better but you will not get a good quality sleep. Instead, try a relaxing mug of cocoa or a cup of chamomile tea before bedtime to help you unwind and sleep better.

Stimulants don’t just come in the form of drinks – spending too much time on a computer or watching television or even a chat with a friend can all keep your mind buzzing into the night and prevent you from getting a good night’s sleep. Avoid these activities for at least an hour before you go to bed. Try reading a book instead which is almost guaranteed to get your eyelids drooping, or relax yourself by taking a long, hot soak in the bath with some relaxing scented bubbles before you go to bed.

You could also have a go at meditation in the evenings or try drifting off to sleep whilst listening to some relaxing music or a self-hypnosis audio track. Many of these are specifically designed to help you relax or sleep. If you don’t fancy this, you could always try counting sheep or simply focusing on your breath and counting as you breathe in and out deeply. Muscle relaxation techniques can also be very effective – you work your way up or down the body, tensing each part and then releasing to relax the muscles. Don’t give up if it doesn’t work the first time around. Simply have another go.

If you are waking up tired in the mornings, you may be tempted to take a nap during the day. Resist the urge as this will mean that, once again, you don’t sleep effectively at night. Instead try a meditation or some relaxation techniques or physical exercise.

If you are finding it hard to relax generally and this is affecting your sleep, then perhaps you need to find ways to relieve your stress and anxiety. Try to deal with your problems rather than ignoring them and letting them get on top of you. There are many effective ways that you can deal with stress. If you are over-anxious, you will not sleep.

Finally, do not let your worry about your lack of sleep make things even worse. If you’ve used all these tips and just cannot sleep, then just try to relax your body and enjoy the comfortable time in your bed. Eventually your body will have to catch up on sleep of its own accord so relish the warmth and comfort and try not to make yourself more anxious. If you keep putting these relaxation techniques and tips into practice over a period of time, you should start to feel more relaxed and notice an improvement in your sleep patterns.

Article Source: http://www.articlesbase.com/sleep-articles/beat-insomnia-relaxation-tips-and-techniques-to-help-you-get-a-good-nights-sleep-5237983.html

About the Author

Have you thought of trying meditation as an aid to sleep? Meditation is a powerful tool proven to calm your mind and aid well-being. It will help you to relax and sleep. Learn how to meditate at home or try the easiest way to meditate with a brainwave entrainment meditation download and experience the benefits for yourself.

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Author: Dr. Steven Y. Park

Not getting enough sleep can definitely cause more facial wrinkles, but here are 7 more ways to make sure that you get even more wrinkles, have more aches and pains, feel old, or even die sooner.

1. Eat or snack close to bedtime.

Going to bed on a full stomach may help you fall asleep faster, but once you’re asleep, you’re more likely to have reflux into the throat, leading to more frequent breathing obstructions and arousals, leading to inefficient sleep.

Most modern humans have dental crowding and smaller jaws. Since soft tissues such as the tongue and nasal septum grow to their genetically predetermined size, the airway gets crowded. This leads to more frequent obstructions when on your back (due to gravity) and especially when in deep sleep (due to muscle relaxation). The more juices you have in your stomach when you go to bed, the more likely it’ll come up when you stop breathing.

Your stomach juices include not only acid, but also bile, digestive enzymes, and even bacteria. These substances can cause even more inflammation and swelling in your throat, leading more more obstructions and arousals.

If you want to gain weight, continue eating late. Lack of sleep quantity or sleep quality has been shown to promote weight gain, which leads to more narrowing in your throat.

2. Drink a night cap before bedtime

Alcohol may help you to fall asleep better and faster, but it causes your throat muscles to relax and you’ll stop breathing much more often, preventing you from achieving continuous deep and REM sleep. Not sleeping deeply can increase stress levels, making it difficult to shut down your brain when you’re trying to fall asleep. Drinking alcohol before bedtime can help you to go to sleep, but you end up aggravating this vicious cycle. Alcohol also irritate the stomach, creating more acid production.

3. Sleep on your back

Modern humans, due to smaller than normal jaws, are unable to breathe well during sleep when supine due to the tongue falling back (due to gravity) and especially in deep sleep (muscles relax). The more crowded your mouth is (if you needed braces), the more likely you’re going to be a natural side or stomach sleeper. Anything that prevents you from your normal preferred position will increase the number of obstructions and arousals, leading to less efficient sleep. One way to make sure that you sleep on your back is to get injured or undergo surgery—this will definitely lower your sleep quality.

4. Undergo rhinoplasty

Whenever the surgeon narrows the tip, cartilage in your nostrils are weakened, and years later, are more likely to cave in whenever your inhale. If you have a deviated nasal septum, or allergies, the weakened nostrils are more likely to collapse inwards, leading to a vacuum effect in the throat, with more frequent tongue collapses (especially if you have small jaws, eat late or drink late). Look for a surgeon that doesn’t take the steps needed to prevent this from happening if you want to have more breathing problems later in life.

5. Bottle-feed as an Infant

Dentists have shown that the physical act of bottle-feeding changes your bite and dental structures, leading to a higher incidence of malocclusion. This leads to crowded teeth and narrow dental arches, which can increase your chances of developing obstructive sleep apnea later in life. If you want to make things worse, use pacifiers whenever possible and encourage thumb-sucking for as long as possible.

6. Undergo jaw surgery

Jaw operations are commonly performed to correct bite or occlusion problems, but one thing that surgeons frequently don’t address is the fact that any time the upper or lower jaw is pushed back, the airway can become more compromised. As a result, your smile and your bite can improve, but your ability to breathe properly at night will go downhill. Not sleeping efficiently can significantly increase your rate of aging.

7. Don’t treat your sleep apnea

Obstructive sleep apnea is a common condition that becomes more common as we all get older. People with sleep apnea stop breathing repeatedly at night, without even realizing it. This causes a major physiologic stress response that wreaks havoc on your body. Even growth hormone levels are diminished. In fact, about 1/4 of men and 1/10 of women are thought to have unrelated obstructive sleep apnea. After age 60 to 70, some studies show that the vast majority have obstructive sleep apnea, especially if you have chronic medical conditions or are institutionalized.

Efficient sleep (quantity and quality) is essential for healing, regeneration, and rejuvenation. Ignoring your breathing problems while sleeping is a surefire way to age faster. If you really want to have more facial wrinkles, wait until you’re much older to address any underlying sleep-breathing issues you may have.

Article Source: http://www.articlesbase.com/sleep-articles/7-ways-to-speed-up-aging-5143461.html

About the Author

Steven Y. Park, M.D., Author of the book, Sleep, Interrupted: A physician reveals the #1 reason why so many of us are sick and tired. Endorsed by New York Times best-selling authors Christiane Northrup, M.D., Dean Ornish, M.D., Mark Liponis, M.D., and Mary Shomon, For a free e-book on How to Un-Stuff Your Stuffy Nose, click here: http://doctorstevenpark.com/unstuff-your-stuffy-nose.

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Author: Dan Delaney

Are you experiencing body pains? At one point in our lives, we have all experienced neck pain at night time. We tend to feel stiffness along the area. We have tried some terrible neck exercises that may have made the pain more severe than usual. Only to find out now that there is indeed a simple solution to the problem. This one is called the orthopedic pillow.

Why is an orthopedic pillow considered a simple solution?

We can consider the fact that it requires no prescription. All we need to do is browse through the net and surf for options and voila! We can get the orthopedic pillow that can solve neck pain.

The simplicity of this solution boils down to the fact that we do not have to pop-in some sleeping pills in our mouth just to get some sleep. We do not even have to rub pain relievers around our necks just to get rid of pain. All we need to do is place the pillows under our heads and its contoured shape will do the job of easing our neck discomfort.

Plus, the orthopedic pillow goes way beyond the task of easing neck pain.

It can serve a wide array of purposes. It provides us with the necessary support we need in order to sleep better at night. It also makes sure we sleep with the proper posture. Not to forget that it can also be suited for any of our other well-loved sleeping positions.

Aside from assisting us best whilst we sleep, orthopedic neck pillows can also change our lives for the better. Come to think of how it eases us of neck pain. This will then mean that we can do our usual chores with convenience. We no longer have to be moody just because we are feeling some pain in our sore necks. Our relationship with others will no longer be affected. These things are considered plus factors when investing in these special pillows.

These pillows are also offered in a wide array of designs.

The most popular design is one with a wavy look that is contoured to follow the shape not only of the neck but those of the head and shoulders as well. As a result, shoulder pain can be relieved as well. There are also those with soft wedges and others with hard wedges. Both can work for our convenience when we want to be relieved of neck pain.

This means that you can choose a pillow with the design most suited to your ailment. The designs are specific to which part of the body you need to concentrate comfort on. Aside from the neck and shoulders, you can use the special pillows on back pain as well.

With all these things said, you think you should still doubt the fact that an orthopedic pillow is a real simple solution to neck pain? We bet you will no longer be pessimistic about investing in one. Knowing all the comforts orthopedic pillows can bring, you will certainly bring one home with you.

Article Source: http://www.articlesbase.com/sleep-articles/neck-pain-at-night-try-this-simple-solution-5002555.html

About the Author

Dan Delaney has used special pillows for painful neck to help his pain. To see if these are the best pillows for painful neck for you please visit: http://PillowsForNeckPain.co.uk

Most Commented Posts

• October 7, 2010 -- Sleep Aids: How to Treat your Insomnia (49)
• October 13, 2010 -- Stop My Snoring! – How to End This Frustration For Good (46)
• October 1, 2010 -- Should I Go For Otc Or Natural Sleep Aids (32)
• November 16, 2010 -- The Importance of Proper Sleep for Teens (26)
• October 3, 2010 -- Children Sleep Aids: Helpful Facts You Probably Don’t Know (19)