|
Website Index :
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Diseases & Medical Conditions:
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Drugs & Health Foods:
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Related Links:
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Sleep Disorders and Snoring
|
|
|
|
Millions of otherwise happy spouses across America are losing sleep for one simple reason – their partners snore.
The grating, ear shattering noise can be very annoying and disturbing to others.
While snoring is usually a relatively minor health problem, the loss of deep, restorative sleep for both the partner and the snorer can lead to daytime sleepiness, difficulty concentrating, crankiness and, research shows, an increased risk of car accidents. There’s also evidence that chronic snoring may even cause hearing loss. |
|
|
|
Snoring can be caused by a number of health conditions, including hypothyroidism, allergies or a deviated nasal septum. In addition, anything that causes the throat muscles to relax more than usual or makes the throat tissue swell or narrow – like alcohol, tranquilizers, cigarettes, the common cold, hay fever or even sleep deprivation – can aggravate snoring.
Weight also plays a role. Since snoring is initiated by the sound of inhaled air vibrating against floppy tissues of the throat, those who are heavy are at greater risk because they have more of this tissue around the neck. Fortunately, some people find relief by losing just 10 percent of their weight.
Age is another factor. The older you get, the more likely you are to snore. In fact, by age 50, half of men and a quarter of women snore. In addition, how you sleep contributes to this condition. Lying flat on your back allows the tongue to fall backward and block part of the airway, thus encouraging snoring, while sleeping on your side can quiet things down.
|
|
|
|
Luckily, there are a variety of natural remedies that can ease snoring and make life easier for those affected by this condition. Obviously, you should consult a physician if you suspect your snoring is due to a medical condition. But if those night noises are simply due to nasal congestion, herbal decongestants may help by clearing the air passageway.
Eucalyptus oil can be used as a steam inhalation to help clear a short-term congestion problem. And, for garden-variety snoring, one of the many natural snoring sprays that have hit the market might be the answer. Several oil-based sprays are available and work, in theory, by lubricating the tissues that otherwise cause snoring.
Homeopathy is another option. In a recent study, a proprietary homeopathic formula containing Nux vomica, Belladonna, Hydrastis canadensis, Kabichromiucum, Teucrium marum and other compounds significantly decreased snoring after just one night of use compared with a placebo.
|
|
| The Health Effects of Sleep Apnea
|
|
Sometimes, snoring can signal a more serious condition known as sleep apnea. In the United States today, the number of men with sleep apnea between the ages of 30 and 60 outpaces the number of women by twice as many. In fact, the National Institutes for Health states that 12 million Americans are caught in its cycle. Untreated, sleep apnea can cause memory problems, weight gain, impotency and headaches.
There are three types of sleep apnea: obstructive, central and mixed. Of the three, obstructive is the most common. But no matter what type you have, people with untreated sleep apnea stop breathing repeatedly during their sleep, sometimes hundreds of times during the night and often for a minute or longer.
Obstructive sleep apnea is caused by a blockage of the airway, usually when the soft tissue in the rear of the throat collapses and closes during sleep. In central sleep apnea, the airway is not blocked but the brain fails to signal the muscles to breathe. Mixed apnea, as the name implies, is a combination of the two.
With each apnea event, the brain briefly arouses the person so that they resume breathing. As a consequence, sleep is extremely fragmented and of poor quality. More seriously however, according to a Mayo Clinic study, sleep apnea raises blood pressure, lowers blood oxygen levels and stretches the walls of the atria, making them susceptible to irregular electrical rhythms – a condition called atrial fibrillation.
Atrial fibrillation is the most common heart arrhythmia. But, as common as it may be, it can have serious consequences. When the upper chambers of the heart quiver rapidly and erratically – as many as 400 times a minute – blood doesn’t move efficiently through the heart. This pooling blood is more likely to clot, leading to heart attacks or strokes. The condition can also lead to heart failure by causing the heart's main pumping chambers, the ventricles, to contract rapidly – often more than 100 beats per minute.
So, if nothing else seems to stem your snoring, check you’re your health care provider. Although serious cases of sleep apnea may require surgery, the most common treatment is nasal continuous positive airway pressure (CPAP). The patient wears a mask over the nose while they sleep, and pressure from an air blower forces air through the nasal passages. The air pressure is adjusted so that it is just enough to prevent the throat from collapsing during sleep.
|
|
| We all have trouble sleeping from time to time. But we can make it easier to get a good night's sleep every night with these simple steps:
|
|
1. Cut caffeine.
Simply put, caffeine can keep you awake. It can stay in your body longer than you might think -- up to about 14 hours. So if you drink a cup of coffee at noon and are still awake at midnight , caffeine might be the reason. Cutting out caffeine at least four to six hours before bedtime can help you fall asleep easier. If you have already had too much caffeine, try eating some carbohydrates like bread or crackers to help reduce the effects.
|
2. Avoid alcohol as a sleep aid.
Alcohol may initially help you fall asleep, but it also causes disturbances in sleep resulting in less restful sleep.
|
3. Relax before bedtime.
Stress not only makes you miserable, it wreaks havoc on your sleep. Develop some kind of pre-sleep ritual to break the connection between all the day's stress and bedtime. These rituals can be as short as 10 minutes or as long as an hour.
Some people find relief in making a list of all the stressors of the day, along with a plan to deal with them this can act as "closure" to the day. Combining this with a period of relaxation perhaps by reading something light, meditating, aromatherapy, light stretching, or taking a hot bath can also help you get better sleep. And don't look at the clock! That "tick-tock" will just tick you off.
|
4. Exercise at the right time for you.
Regular exercise can help you get a good night's sleep. The timing and intensity of exercise seems to play a key role in its effects on sleep. If you are the type of person who gets energized or becomes more alert after exercise, it may be best not to exercise in the evening. Regular exercise in the morning even can help relieve insomnia, according to a recent study.
|
5. Keep your bedroom quiet, dark, and comfortable.
For many people, even the slightest noise or light can disturb sleep like the purring of a cat or the light from your laptop or TV. Use earplugs, window blinds or curtains, and an electric blanket or air conditioner everything possible to create an ideal sleep environment. And don't use the overhead light if you need to get up at night; use a small night-light instead. Ideal room temperatures for sleeping are between 68 and 72 degrees Fahrenheit. Temperatures above 75 or below about 54 can disrupt sleep.
|
6. Eat right, sleep tight.
Try not to go to bed hungry, but avoid heavy meals before bedtime. An over-full belly can keep you up. Some foods can help, though. Milk contains tryptophan, which is a sleep-promoting substance. Other foods that help promote sleep include tuna, halibut, pumpkin, artichokes, avocados, almonds, eggs, bok choy, peaches, walnuts, apricots, oats, asparagus, potatoes, buckwheat, and bananas.
Also, try not to drink anything after 8 p.m. This can keep you from having to get up to use the bathroom during the night.
|
7. Restrict nicotine.
Having a smoke before bed -- although it feels relaxing actually puts a stimulant into your bloodstream. The effects of nicotine are similar to those of caffeine. Nicotine can keep you up and awaken you at night. It should be avoided particularly near bedtime and if you wake up in the middle of the night.
|
8. Avoid napping.
Napping can only make matters worse if you usually have problems falling asleep. If you do nap, keep it short. A brief 15-20-minute snooze about eight hours after you get up in the morning can actually be rejuvenating.
|
9. Keep pets off the bed.
Does your pet sleep with you? This, too, may cause you to awaken during the night, either from allergies or pet movements. Fido and Fluffy might be better off on the floor than on your sheets.
| |
10. Avoid watching TV, eating, and discussing emotional issues in bed.
The bed should be used for sleep and sex only. If not, you can end up associating the bed with distracting activities that could make it difficult for you to fall asleep.
|
Source: WebMD
|
| Sleep Troubles Explained in Pictures
|
|
|
Description
|
Image
|
01. What Are Sleep Disorders?
Sleep disorders are conditions that affect how much and how well you sleep. The causes range from poor habits that keep you awake to medical problems that disrupt your sleep cycle. If you don't feel rested in the mornings, see your doctor. Insufficient sleep is a serious problem that poses a threat to your health and safety.
|
|
02. The Dangers of Poor Sleep?
Lack of sleep can take a toll on nearly every aspect of daily life. Research has linked sleep deprivation to car accidents, relationship troubles, poor job performance, job-related injuries, memory problems, and mood disorders. Recent studies also suggest sleep disorders may contribute to heart disease, obesity, and diabetes.
|
|
03. Symptoms of Sleep Disorders
Symptoms vary depending on the type of sleep disorder but may include:
Excessive sleepiness during the day
Trouble falling asleep or staying asleep
Snoring or episodes of stopped breathing during sleep
Urge to move your legs at rest or an uncomfortable feeling in the legs at night
|
|
04. The Sleep Cycle
There are two forms of sleep: REM sleep and non-REM sleep. REM stands for rapid eye movement and is associated with dreaming. It accounts for 25% of normal sleep, coming in longer periods toward morning. The rest of our sleep time is spent in NREM, which consists of four stages from light sleep (stage 1) to deep sleep (stage 4). Sleep disorders interfere with normal sleep cycles, preventing a good night's rest.
|
|
05. How Much Sleep Is Enough?
Sleep needs vary widely from person to person, but general guidelines are:
16 hours for infants
9 hours for teenagers
7-8 hours for adults
Keep in mind that some adults do fine with 5 hours of sleep and others need as many as 10 hours per night.
|
|
06. Insomnia
Most people have trouble sleeping once in awhile, but when the problem lingers night after night you may have insomnia. People with insomnia may lie awake for hours before falling asleep. They may wake up too early and be unable to drift off again. Or they may wake up repeatedly throughout the night. Insomnia is the most common sleep disorder in the U.S., affecting a third of adults at some point in life.
|
|
07. Insomnia and Sleep Hygiene
In many cases, insomnia is related to poor sleep hygiene. This refers to bad habits that interfere with sleep. Examples include drinking coffee in the afternoon or evening, smoking or eating heavy foods before bed, going to bed at a different time each night, or falling asleep with the television on.
|
|
08. Insomnia and Mental Health
Mental health problems can lead to insomnia. These include depression, anxiety, and posttraumatic stress disorder. Unfortunately, some of the medications used to treat these conditions may also cause sleep problems. If you suspect your medication is disrupting your sleep, talk to your doctor about adjusting your treatment.
|
|
09. Insomnia and Medical Conditions
Insomnia is often related to medical problems, including:
Arthritis
Heartburn
Other causes of chronic pain
Asthma
COPD
Heart failure (due to breathing problems)
Thyroid problems
Neurological disorders, such as stroke, Alzheimer's or Parkinson's.
|
|
10. Other Causes of Insomnia
Insomnia can occur during pregnancy, especially in the first and third trimesters. The problem may return during menopause, when hot flashes can interrupt a good night's sleep. Both men and women tend to have more sleep problems over age 65. And shift workers and frequent fliers can develop a circadian rhythm disorder. In this case, a sort of "internal body clock" that controls sleep, hormone production, and other body functions is disturbed.
|
|
11. Sleep Apnea
People with this sleep disorder have episodes when they stop breathing many times while they sleep. The breathing pauses last several seconds and trigger a switch from deep sleep to light sleep. These interruptions can lead to daytime sleepiness. Many people with sleep apnea don't know they have it. Snoring is a common warning sign, and a spouse may notice.
|
|
12. Risk Factors for Sleep Apnea
Sleep apnea is most common in people who are male, overweight, and over age 65. Hispanics, African-Americans, and Pacific Islanders also have a higher risk of developing the condition. While it is more common in adults, sleep apnea sometimes occurs in young children who have enlarged tonsils.
|
|
13. Restless Legs Syndrome
People with restless legs syndrome experience discomfort and the urge to move the legs at rest. The problem is usually at its worst during the evening and night. This can make it tough to fall asleep. Others experience twitching motions during sleep that may cause brief awakenings.
|
|
14. Narcolepsy
Narcolepsy causes extreme sleepiness during the day. People may find it hard to function without naps, despite spending enough time in bed at night. Other warning signs include:
Being unable to move when you first wake
Losing muscle control with strong emotions
Dreaming during naps
Dream-like hallucinations as you fall asleep or wake up
People with narcolepsy enter REM sleep almost immediately, without the NREM sleep stages that normally lead up to dream sleep.
|
|
15. Sleepwalking
People with this sleep problem can literally get up and walk while they are sleeping. The episodes occur during the deeper stages of NREM sleep, and the person may do a variety of activities without waking up. Sleepwalkers typically don't respond to questions and won't remember what they did once they wake up. Sleepwalking is most common in children but can last into adulthood.
|
|
16. When to Call the Doctor
There are steps you can take to fight sleep disorders on your own, but some situations require medical attention. Call your doctor if you snore loudly or gasp during sleep, if you think a medical condition or medication is keeping you up at night, if you're tired all the time or if you fall asleep during daytime activities.
|
|
17. Sleep Diary
Charting your habits for 1-2 weeks can provide valuable information. Include:
Your bedtime and wake time
How long and well you slept
Time awake during the night
Caffeine or alcohol consumed and when
What/when you ate and drank
Emotion or stress
Drugs or medications
|
|
18. Diagnosing Sleep Disorders
To diagnose a sleep disorder, your doctor will ask about your sleep habits and medical conditions. Next, you may be referred to a sleep clinic for testing. A polysomnogram, also called a sleep study, records brain activity, eye movements, and breathing while you sleep. These patterns can indicate a disorder like sleep apnea or a less common type. Research has identified more than 85 sleep problems, including sleep terrors, REM sleep behavior disorder, and sleep starts.
|
|
19. Treating Sleep Disorders
For sleep apnea, a CPAP device increases air pressure to keep airways open so you can rest more soundly without the breathing pauses that interrupt sleep. Narcolepsy and restless legs syndrome can be treated with lifestyle changes and prescription medication. There are also effective medications for insomnia. However, many people can beat insomnia without medication by changing poor sleep habits and taking care of related conditions.
|
|
20. Cognitive-Behavioral Therapy
Several methods can ease sleep anxiety, which makes insomnia worse. Relaxation training and biofeedback help to calm your breathing, heart rate, muscles, and mood. Talk therapy can help replace bedtime worries with positive thinking, so your mind can settle down at night. Cognitive behavioral therapy (CBT) works as well as prescription drugs for many people with chronic insomnia.
|
|
21. Sleep Hygiene: Exercise
Adopting habits that promote sleep is known as good sleep hygiene. Regular exercise should be part of the plan, but the timing is important. Exercise in the late afternoon can make it easier to fall and stay asleep – just don't let it get too late. Exercise within a couple hours of bedtime can make it harder to fall asleep.
|
|
22. Sleep Hygiene: Problem Foods
Certain foods and drinks should be avoided in the 4-6 hours before bed:
Caffeine, including coffee, tea, and soda.
Heavy or spicy foods.
Alcohol. (While alcohol helps some people fall asleep, it leads to nighttime awakenings.)
|
|
23. Sleep Hygiene: Helpful Foods
A light evening snack of complex carbs and protein can lead to better sleep. Cereal with milk or crackers and cheese fit the bill, but they should be eaten at least an hour before bed. Warm milk and chamomile tea raise body temperature and make many people feel sleepy.
|
|
24. Sleep Hygiene: Television
Late-night television may be part of your routine, but chances are it is not helping you sleep. Television engages the mind and can increase alertness, keeping you awake. Playing video games before bed or surfing the Internet may have the same effect. The National Sleep Foundation recommends removing televisions and computers from your bedroom altogether.
|
|
25. Sleep Hygiene: Bedtime Rituals
You can signal your mind and body that it's time for sleep by creating a bedtime ritual. This may include a warm bath, reading a chapter of a book, or practicing relaxation techniques, such as deep breathing. It's also important to stick to a firm bedtime and wake-up time, even on the weekends. If you still have trouble sleeping despite improving your sleep hygiene, check with your doctor.
|
|
|
|
