Catching Z’s
The Pursuit of Sleepiness

August 25, 2011

Why do I snore? And How can I stop snoring?

Posted under Uncategorized @ 1:37 pm

Why do I snore?

Otolaryngologist


Snoring is typically caused by an excess of tissue at the back of the throat, which blocks the upper airway. People who are overweight have more tissue in their necks, so for many, the best solution for snoring is to lose weight. If you’re not heavy, see a physician to find out if a surgical treatment is right for you and to check for a more significant problem like a tumor. It’s important to make sure the problem isn’t sleep apnea, which involves loud snoring interrupted by periods of obstructed breathing. Sleep apnea can lead to pulmonary hypertension and heart disease; it also causes excessive daytime sleepiness.
–Michael Seidman, M.D., medical director for Integrative Medicine at the Henry Ford Health System in Detroit

Naturopath
Snoring is sometimes the result of inflamed or swollen sinus passages, usually because of allergies or an upper respiratory infection like a cold or chronic sinusitis. In the natural world we have some phenomenal remedies that act as antihistamines but don’t cause any adverse effects. Nettle-leaf tea contains bioflavonoids that open up the sinuses and stabilize the white blood cells that make histamine–I’d recommend a cup of the tea one to three times a day. (The only problem with nettle leaf is that it’s a diuretic, so you might have to go to the bathroom in the middle of the night.) Bioflavonoids are also found in the supplements hespiridin and quercetin–take two capsules, 250 to 500 milligrams each, three times a day while you’re experiencing allergy or cold symptoms. Using either supplement over a long period can interfere with the immune system.
Drinking can also lead to snoring in some cases, so avoid alcohol. According to a simplified Western interpretation of Traditional Chinese Medicine, alcohol challenges spleen qi and causes mucus to collect and close down the sinuses.
–Keith F. Zeitlin, N.D., Wallingford, Conn.-based naturopathic physician

Neurologist
Sleeping on your side or stomach can help stop snoring. You might flip over in the middle of the night without realizing it, so one way to stay off your back is to sew three tennis balls into the back and across the shoulders of a pajama top. In general, snoring sprays and nose strips are only anecdotally effective. In fact, use of the sprays even poses a risk of oil-induced pneumonia. But Breathe Right strips do work for some–it’s a cheap, noninvasive method to test out.
In some people, snoring results from a mispositioning of the jaw that blocks the airway. If you’re one of them, your dentist can make you a mouthpiece that advances your jaw forward into a different position while you sleep.
–Sarah Nath Zallek, M.D., medical director of the OSF Saint Francis Sleep Disorders Center in Peoria, Ill.

How can I stop snoring?

A sleep specialist says:
Snoring is often considered “normal” because so many of us snore. However, research shows it’s a sign of chronic inflammation in the body. Snoring is also linked to a lack of muscle tone in the throat. Many of us keep our throat muscles tight during the day and, as a result, those muscles get too lax at night—causing us to snore.
Treatment: If you often feel tightness in your throat and catch yourself from saying something you’d like to share, take a look at how well you express yourself. Are you really speaking your truth? Another good move: Sing every day—even if it’s just in the shower. Singing tones the muscles in the throat to help prevent snoring. — Rubin Naiman, Ph.D., clinical assistant professor of medicine at the University of Arizona Center for Integrative Medicine in Tucson

A naturopath says:
Allergic rhinitis—an inflammation of the tissue in the nasal passages due to an allergy—is often to blame. Common causes of allergic rhinitis include dust mites, pet dander, pollen and mold.
Treatment: Buy a high-quality air filter for your bedroom and turn it on at least one hour before bed. Also, keep pets out of your bedroom (especially off your bed) and choose hypoallergenic bedding and pillows instead of down. You might also have your home checked for mold—especially if you’ve recently had a leak or plumbing incident. Mold is tough to discover on your own because it grows in the walls. Finally, if your sinuses are congested, use a neti pot before bed every night to flush allergens from your nasal passages. — Nicole Egenberger, N.D., clinic director of Remede Naturopathics in New York City

An integrative nutritionist says:
If environmental allergens have been ruled out, a food allergy— often wheat or dairy sensitivity— might be to blame. To tell, go on an elimination diet: For two weeks, stop eating all wheat products. The following week, slowly add them back into your diet. If you notice gas, bloating or other digestive issues, you’ve got your culprit. Eliminate dairy products if wheat doesn’t cause digestive issues.
Treatment: In addition to cutting out any foods you’re sensitive to, eat more anti-inflammatory foods (think wild salmon and fresh produce) and reduce your intake of pro-inflammatory foods (anything processed or containing flours). Also, stop drinking alcohol, as that has been linked to snoring. — Beth Reardon, R.D., director of integrative nutrition at Duke Integrative Medicine in Durham, N.C.

August 22, 2011

Dream Haven

Posted under Uncategorized @ 11:27 am

Dream Haven

By Elizabeth Barker

Close your eyes, breathe deeply, and envision the space where you feel the greatest sense of joy and calm. Is it a spare, expansive beach? A lush garden? A tranquil forest? More than likely, that’s your ideal bedroom.

“If the place you feel the most peaceful is in the mountains, then include things like a photograph of mountains, essential oils of fir or juniper in a diffuser, or a bowl of pine needles,” says feng shui teacher Denise Linn, author of Sacred Space. “You won’t be able to re-create the exact environment, but there are aspects you can incorporate.”

Reinventing your bedroom as a place of beauty and serenity sets up a lasting source of renewal and replenishment, both spiritual and physical. “The bedroom is the most important place in your home for enhancing your sense of well-being,” says Linn.

No need for an expensive, time-draining makeover. Here are 10 simple ways to create a dream bedroom that nurtures your health and refreshes your spirit.

1. Soften the Colors
Bedrooms are meant to be “yin rooms,” which facilitate passive, feminine spirit rather than generate active, masculine yang energy. “Yin rooms should be calm, so you can walk into them and relax,” says Susan Levitt, author of Taoist Feng Shui. She suggests painting walls in pastels such as lavender, beige, or off-white, or in muted flesh tones like cream, taupe, and rose.

Whatever hue you choose, make it nontoxic. Many paints contain volatile organic compounds, which produce hazardous fumes when wet and may continue to release those fumes for years after drying. Debra Lynn Dadd, author of Home Safe Home, recommends buying a water-based paint that’s low in VOCs. “Brand-name paint stores such as Sherwin-Williams and Benjamin Moore carry their own nontoxic paints,” says Dadd, who also suggests sleeping elsewhere for three or four days after painting a bedroom.

Another option is using Anna Sova Luxury Organics wall finish, manufactured with up to 99 percent food-grade ingredients (from $49 a gallon; annasova.com). To enhance the soothing effects of your new colors, add a bottle of Anna Sova’s Organic Aromatherapy formula ($12). Stirred into the wall finish before painting, these essential-oil-based blends scent your room with lemon, vanilla, orange and clove, or sandalwood.

2. Clear the Clutter
You needn’t sleep in a Zen den, but a clean, open space allows you to rest better at night. Throw out—or put away—items you haven’t read, worn, or looked at in a few years. “If you don’t love it and you haven’t used it in several years, get rid of it,” says Linn. “Reducing clutter is modern-day alchemy. Anything you don’t love only drags you down.”

And don’t try to hide the clutter under your bed—even if your frame has built-in drawers, store only bedding and pillows there, Levitt advises.

Bookworms may want to keep beloved novels at hand, but too many tomes can be overwhelming. Instead of having piles everywhere, keep one or two books out in your bedroom and store the rest on a book shelf, says Levitt. Don’t pack them too tightly; leaving a little free space gives you room to grow and symbolizes the acceptance of new things in your life.

3. Purify Your Pillows
One of the best ways to purify your sleeping space is also the cheapest: Replace your current pillow with an organic cotton or wool pillow or cushion from Abundant Earth (abundantearth.com), Real Goods (realgoods.com),or  www.mattressplacestore.com . “Your nose is right there breathing in fumes from the foam,” says Dadd. “For less than $60, you can make a significant change in your health.” Wool offers additional benefits to allergy sufferers, since it’s naturally resistant to dust mites.

4. Tame the Decor
Displaying photos of loved ones brings positive energy into a bedroom, as long as the wall decor is kept simple. “Don’t put up too many pictures,” says Levitt. “One per wall is plenty.” And avoid art with violent or chaotic imagery. “In feng shui, the first thing you see when you wake up is very important,” notes Linn. “If it’s a great piece of modern art, but the imagery is jagged, that’s not great for your energy.”

Some consultants advise against mirrors in the bedroom, but Levitt says they can open up the space. “Just make sure they’re not cracked, glazed, or tiled,” she adds. “Cracks show breakage and flaws; glaze doesn’t reflect clearly; and tiles break up your image, as though it’s hard to bring together different aspects of your personality.”

5. Dim the Lights
Street lamps and other outdoor lighting can wreak havoc on your sleep cycle because melatonin, the hormone that helps govern sleep, responds to light and darkness. For soundest snoozing, dim your bedroom at night with a thick, dark cotton canvas, and let in the morning sun when it’s time to wake; this will help you stay synchronized with your own body rhythms.

Lighting defines a room’s aesthetics as well. Overhead lights lack atmosphere, so install a dimmer switch or use small lamps. “Overhead lighting doesn’t belong in the bedroom,” says Dadd. “I prefer gentle lighting that puts you in an inward-looking frame of mind.”

6. Send In the Scents
Filling the air with a luscious yet subtle fragrance makes your bedroom nearly spa-like. Linn suggests adding a few drops of calming essential oil like neroli, rose, or jasmine to an aromatherapy diffuser (available from Aura Cacia for $15; frontiercoop.com), while Levitt recommends chamomile, lavender, or clary sage.

7. Clear the Air
Keeping your windows open works wonders toward purifying indoor air of dust, mold, pet dander, and chemicals from household cleaners. “Fresh outdoor air is essential for good health,” says Dadd.

Once winter rolls around, however, letting in that oh-so-cold fresh air may not seem as appealing. “But even if you crack open your window just an inch, it can help,” says building biologist Athena Thompson, author of Homes That Heal. “If you have one or two people sleeping in a closed room for eight hours, it depletes the air of oxygen and increases carbon dioxide, so you wake up feeling sluggish and headachy.” Add an extra blanket or two on chillier nights.

8. Power Down
Television picture tubes, wireless Internet connections, electrical wiring, and cellphones emit electromagnetic fields that may contribute to frequent waking, aches and pains, and muscle spasms, according to Lawrence Gust, a building biology consultant in San Marcos, Calif. To reduce your EMF load, remove electric cords and devices from the bedroom—or at least from within 8 to 10 feet of the bed—and disconnect Wi-Fi and multi-handset cordless phones.

“The time that you spend in your bedroom should allow for your body to be more connected with its own electromagnetic fields, rather than those coming from electronic devices,” says Dadd.

9. Modify the Mattress
“The bed is where you go to spend your key rejuvenating time—it’s where you wipe the slate clean,” Thompson says. But do you know what’s underneath you?

A typical foam mattress is made from petrochemical derivatives with fire retardants and other chemicals added, all of which can be absorbed through the skin. Thompson prefers mattresses made of organic cotton, pure grown wool, natural Latex or natural rubber. Try Stress O’ Pedic Organic Mattress with Organic Latex and Organic Cotton ($999.99 for queen-sized;) in Solana Beach, CA 92075 San Diego County (www.mattressplacestore .com) or Mattress Warehouse in Hawthorne CA, 90250 ($1,099 queen; www.mattresswarehouse.net ) If you’re not ready for such a major purchase, place a barrier cloth (available from both stores listed above; queen-sized mattress covers, $89.95, or water proof cover, $69.95) over your existing mattress. “It will give you a layer of natural fibers, which is more comfortable and helps you sleep better,” says Dadd.

10. Remake Your Bed
When shopping for new bedding, look for 100 percent natural fibers–ideally organic cotton or organic hemp—at retailers like Gaiam (gaiam.com), Coyuchi (coyuchi.com), and Rawganique.com. To avoid chemically treated linens, make sure your purchases aren’t labeled “permanent press,” advises Dadd. “If you shop at stores like Bed, Bath & Beyond, the kinds of sheets that are untreated will be the jersey and flannel sheets,” she adds. For colors, opt for soothing shades like sage green and powder blue, says Levitt.

Even the purest fabrics expose you to chemicals if you launder them in perfumed detergents. “Commercial ‘fragrances’ represent anywhere from 10 to a few hundred chemicals, many of which have never been tested on humans,” says Thompson. “If you’re washing your bedding with fragranced detergents and drying them with fragranced dryer sheets every week, you’re going to be sleeping on another layer of chemicals all night.”

Clean your linens “the old-fashioned way, with baking soda or vinegar,” suggests Thompson. Or select detergents that are fragrance-free or have natural ingredients like orange peel. Try Bi-O-Kleen Premium Plus Laundry Powder ($11.71 for 5 pounds at kokogm.com).

Sleep Well

Posted under Uncategorized @ 11:10 am

Sleep Well

By Robrt Pela

If you’re reading this at 2:30 a.m., you’ve got tomorrow off or you’re an insomniac. Either way, you’ll end up sleep-deprived, which is bad news. Proper rest is as essential as diet or exercise to maintain energy, mood, immune function, and overall health.

According to the National Sleep Foundation, one out of two people suffers at some point from sleep problems. Insomnia is the most common sleep disorder, says Neil B. Kavey, M.D., director of the Sleep Disorder Center at Columbia University Medical Center in New York. About 10 percent of Americans–more women than men–have regular bouts of insomnia, which is defined according to its source and recurrence. Insomnia can be primary (not directly associated with other health conditions), secondary (caused by illnesses such as depression or arthritis), chronic (lingering for months or years), or temporary (lasting days or weeks, though it can reappear).

There are numerous practical steps you can take to put yourself to sleep. Start by assessing your lifestyle risk factors. Consuming too much caffeine or alcohol, eating dinner too close to bedtime, or sleeping on a lumpy mattress can contribute to insomnia; these habits can be altered. Some people exacerbate their problems by worrying about their sleeplessness; this, too, can be addressed.

Or maybe you’re just programmed to stay awake, says Michael Sateia, M.D., president of the American Academy of Sleep Medicine and a professor of psychiatry at Dartmouth Medical School in Hanover, N.H. “There’s new evidence that some individuals with chronic insomnia are physiologically hyper-aroused,” he says. “They simply have higher metabolic rates and faster brain-wave activity. Some people are cognitively hyper as well, so when it’s time to sleep, they have difficulty shutting off their minds.”

Sleep supplements
Many insomniacs turn to prescription drugs, such as Ambien, Sonata, Valium, Xanax, and Restoril, or to over-the-counter options, especially antihistamines like Benadryl. But doing so can be habit-forming.

“Sleeping medications do work,” Sateia says. “But for people with chronic sleep disturbances, a short-term course of sleeping pills combined with behavioral treatment in which you unlearn negative sleep habits works best in the long run, because there’s a smaller chance of adding chemical dependency to the problem.”

That’s also why turning to one or more of the following natural remedies–after first discussing them with your physician–can be the smarter, safer solution: melatonin According to the American Academy of Sleep Medicine, the most commonly used supplement for insomnia is melatonin, a naturally occurring hormone that regulates the sleep-wake system in the brain. Taking 1 milligram of a time-release melatonin supplement 30 minutes before bed can decrease the time it takes to fall asleep, prolong sleep duration, and boost daytime energy levels. Melatonin is a short-term solution that should be pursued in two-week cycles, advises naturopath Cathy Wong, N.D., the alternative-medicine consultant for About.com.

Tryptophan A naturally occurring amino acid that promotes relaxation and sleep, tryptophan converts to melatonin. Supplements were banned in the United States in 1990, but tryptophan-rich foods such as turkey, milk, and cheese can promote sleep. (Vitamin B6 enhances your body’s conversion of tryptophan; you can get it in a B-complex supplement or from food sources like wheat germ, beef liver, bananas, and sunflower seeds.)

Magnesium This mineral, found in wheat bran, brewer’s yeast, seaweed, almonds, and cashews, is a natural sedative. Unless you have a history of kidney problems, you can take a 400 mg of magnesium about an hour before turning in, Sateia says.

Chromium This is an effective solution for blood-sugar imbalances, which often cause middle-of-the-night wakefulness, notes Sateia. There’s no danger of toxicity with doses less than 300 micrograms; a daily dose of 200 mcg in capsule form with a vitamin C chaser to increase absorption is recommended.

Chamomile To calm the digestive system, reduce muscle tension, and trigger other sleep-inducing activity in the brain, sip a cup of chamomile tea. (Or take 1 teaspoon of tincture with water up to three times a night.) If chamomile doesn’t help, lavender or passionflower tea may have a stronger sedative effect.

Kava Containing active compounds called lactones, kava produces anesthetic and muscle-relaxing effects. A nightly dose of 100 mg about 30 minutes before bedtime may help promote deeper, more restful sleep. NOTE: The U.S. Food and Drug Administration has issued an advisory about the potential risk of liver injury from the use of supplements containing kava, and people should consult a physician before using it. Wong says she takes kava’s risks seriously and doesn’t prescribe it to her patients.

Valerian This herb works by stimulating the brain to release a neurotransmitter called gamma-aminobutyric acid, which inhibits nerve impulses and helps the brain and body relax. Valerian can take up to a month to be effective, but it rarely produces side effects, doesn’t lead to dependency (as prescription and OTC drugs can), and won’t cause morning drowsiness, says Wong. She recommends taking 400 mg in capsule form within an hour of bedtime. Herbal sleeping formulas often contain valerian combined with passionflower and other ingredients.

Coffea Cruda This homeopathic remedy for sleeplessness is actually made from a dilution of coffee. It works well to beat insomnia caused by overexcitement or by drinking too much caffeine, says Dana Ullman, M.P.H., co-author of Everybody’s Guide to Homeopathic Medicines. Take one dose of 30C-strength remedy a half-hour before bedtime, or follow label instructions.

Arsenicum Album If you feel too exhausted to sleep, Ullman recommends this homeopathic option. It’s also good for people who have difficulty staying asleep, especially those who wake up between midnight and 2 a.m., worrying about work, health, or family matters. Take one dose of 30C-strength remedy as soon as you wake up, and repeat every 30 minutes until you fall back asleep, or follow label instructions.

Whatever remedies you choose, you need to create a well-organized sleep-wake schedule, says Kavey. And taking sleep medications or supplements before you normally feel tired will provide the best results.

“Our brains have naturally occurring circadian rhythms, and it’s important to learn what your particular rhythm is and respect it,” he explains. “Maybe you’re naturally a night owl. You want to set the stage for [natural or pharmaceutical] treatments to be their most effective, and you don’t want to take something for sleep when your brain is cycling into its awake phase.”

Live to sleep
Lifestyle changes are often the most powerful natural sleep therapies. Here are some areas to focus on:
Limit your intake of alcohol, caffeine, and nicotine. Alcohol consumption can cause night wakefulness, while caffeine and nicotine are stimulants that keep you awake. Caffeine is found in chocolate, coffee, black teas, soft drinks, and many OTC cough and cold medicines.

Skip daytime naps. Some people find that an afternoon siesta improves alertness and reduces the symptoms of fatigue. But if you have insomnia, naps may leave you less sleepy at night.

Exercise several hours before bedtime. “A brisk walk or a bike ride in the early evening can release muscle tension and stress and promote deeper sleep that night,” Kavey says. However, exercising too close to bedtime will boost adrenaline levels and keep you awake.

Get out of bed. “Insomniacs who stay in bed waiting to fall asleep are training their brains to associate wakefulness with being in bed,” Sateia says. “You want to replace that message with one about bed as a place of relaxation and sleep. So restrict the amount of time you spend there. Don’t watch television, read, pay bills, or do anything other than sleep in your bed until you’ve conquered your insomnia.”

Get some acupuncture. “This can help balance the nervous system and clear the obstructions in muscle and nerve channels that might be causing stress and sleeplessness,” explains Wong. A small-scale German study, published in Forschende Komplementarmedizin, found that acupuncture improved sleep quality (measured by polysomnography in a sleep laboratory as well as through patient interviews) when compared with a placebo group.

Sleepless cycles
Some people worry so much about sleeplessness that it keeps them from sleeping. “The longer they’re awake, the more they worry about the impact that not sleeping will have on them the next day, and the worse the problem becomes,” says Sateia. He suggests cognitive behavioral therapy as a way to recognize the distorted thought patterns that are part of insomnia and replace them with more calming, sleep-conducive alternatives.

Most likely, some combination of lifestyle changes, natural supplements, and alternative therapies will finally bring you relief from all your tossing and turning in the wee hours. “Whichever route you go, make sure you do it with a doctor’s supervision,” Sateia cautions. “And remember that the first step toward getting a good night’s sleep is to relax. So close your eyes, take a deep breath, and stop stressing about insomnia.”

August 8, 2011

What you need to know before buying a mattress.

Posted under Uncategorized @ 1:06 pm

1. WARRANTY. Most mattresses come with a 10 year warranty. However, this warranty is void if the mattress has even the slightest stain on it. If you want to have a hope of using your mattress warranty at some point it is critical that you purchase a waterproof mattress cover. Some warranties also require that the bed be flipped every six months so ask your salesman about all of the details.

 2. TAKE YOUR TIME! Don’t rush through the purchasing process. There are many different types of mattresses (innerspring, foam, air, water, futon) and even more manufacturers (sealy, serta, simmons, tempur-pedic, king koil, spring air, etc.). Don’t just lie down on a mattress for 10 seconds; take your time and relax on it, then try another. If you sleep with a partner be sure you bring that person with you to test. Lie on the bed facing away from your partner and see if you can figure out when he/she is getting in and out of bed.

 3. FIRMNESS. Firmer is not necessarily better. There is a common sentiment that a firm bed is good for the spine. In fact, this is not the case. A very firm mattress doesn’t “give” which can force your spine to bend at the hips and shoulders. A softer (more plush) mattress can allow your hips and shoulders to sink into the bed slightly, keeping your spine straight when you sleep on your side. Don’t confuse firmness with supportive – they’re two different things. Like Goldilox, sometimes it’s best to pick the mattress that is not too firm and not too soft (plus) but somewhere in the middle: just right.

 4. SIZE. Pick the right size for your height. If you’re a tall person (over 6 feet) you will probably want to go with a king size bed. If you’re extremely tall you will want to consider the california king size. The california king is slightly narrower and taller than the “regular” california mattress. For most couples under six feet tall, a queen size bed should provide enough space to sleep comfortably.

 5. COILS. More coils are not necessarily better. As most salesmen will tell you when you first start shopping, the two main types of innerspring mattresses are interlocking coil and independent coil. Interlocking coil mattresses actually require fewer coils because the coils are tied together with wire. Independent coil mattresses require more coils because each one must work on its own to support you. The benefit of an independent coil mattress is that it is less prone to movement if your partner is getting in and out of bed. This can be an important factor to consider if you’re a light sleeper.

 6. HYBRIDS. Sometimes a hybrid mattress is worth considering. The lines between the different types of mattresses have blurred in recent years with the advent of innerspring mattresses with memory foam, innerspring futon mattresses, and innerspring mattresses that have water chambers inside them. Don’t get sold on too much hype – the ultimate test is how it feels to you.

 7. BUDGET. Decide on a budget before you go in the store. Mattresses are very expensive – it will typically cost you at least $800 for a decent mattress & box spring combo and many people spend $2,000 or more on a bed. As you test different mattresses you will undoubtedly notice that the more expensive the mattress, the more comfortable it feels. Mattress salesmen love to use the “this will last you ten years so it will really only cost you fifty cents a night to sleep on this $3,000 mattress”. While that’s technically true, if you don’t finance it through the mattress store or a credit card, you have to pay that entire fee before you sleep on it for one night! If you set a budget before you go in of, say, $1200, look at mattresses up to the $1600 range and then bargain for your price. If the sales person won’t take your offer go somewhere else. Sometimes if they see you physically heading for the door, $1200 will sound a lot better than no sale.

 8. BRAND. Sometimes it’s worth it to go with a major brand. Smaller mattress retailers will sometimes try to sell you on a mattress that they claim is “just as good” as a major brand but at a much lower price. As with most things, you get what you pay for. Inexpensive mattresses are often cheaper because corners have been cut somewhere in the manufacturing process whether it’s the coils, the foam, the cotton batting, or the actual construction of the mattress itself. If you can afford it, you’ll likely get more miles out of a name brand mattress.  Don’t be afraid to push your salesman! Negotiating is uncomfortable and difficult for many people but it helps to know what you want and what you want to pay for it before you go in. Don’t hold back when asking your sales person hard questions about warranties, delivery fees, construction, and hidden charges. You’ll be much happier you asked the questions up front rather than getting burned when you see the bill or getting denied on a warranty claim. If you’re going to spend $1,000 be sure you don’t get taken for a ride. More tips to help you choose a mattress here.

August 2, 2011

Buying a mattress should be fun.

Posted under Uncategorized @ 2:35 pm

Here at Mattress Place Store we believe - Mattresses aren’t just for fornicating and sleeping anymore. Buying an affordable mattress should be FUN. As Glee Season 1, Ep 12 puts it. Watch the video.    http://youtu.be/CbEsgyM_PP0

July 27, 2011

Top 10 Sleep Disorders and Sleep Problems

Posted under Uncategorized @ 5:00 am

Top 10 Sleep Disorders and Sleep Problems

Getting between 7 and 9 hours of sleep each night can be a challenge for many people. If you are dissatisfied with the amount and quality of sleep you are getting, you may have a sleep disorder. Some sleep disorders are caused by medical problems and others are caused by lifestyle and sleep habits.

1. Insomnia

Between 30 and 40 percent of adults report some difficultly falling asleep or staying asleep each year. In American, 10 to 15 percent of all adults reports long-term, chronic insomnia. Insomnia can be attributed to medical conditions, poor sleep habits, medications and many other causes. Insomnia can be treated through medications, lifestyle changes and other techniques.

2. Restless Legs Syndrome (RLS)

Between 5 and 15 percent of adults have some form of Restless Legs Syndrome (RLS). It is a disorder that causes a tingling or prickling sensation in the legs that is temporarily eased by moving the legs. People with RLS feel an impulse to stretch and move their legs to stop the pain. These movements interfere both with falling asleep and staying asleep.

3. Sleep Apnea

Between 5 and 25 percent of American adults have sleep apnea. Sleep apnea is a common sleep disorder in which breathing is interrupted 5 to 100 times per hour. Often these interruptions are not enough to wake a person, but significantly disturb sleep. People with sleep apnea often feel tired and fatigued. Treatment for sleep apnea varies from changing sleep habits to surgery.

4. Snoring

Snoring can be a sign that something is not quite right. People who snore often are at risk for heart disease, diabetes and other health conditions. Snoring can be treated, which will improve overall health through a more restful sleep pattern.

5. Falling Asleep

Because of poor sleep habits, many people spend more than 15 minutes each night trying to fall asleep. Reading or watching television in bed and other habits train our bodies to stay awake longer and be awake in bed. By adjusting our sleep habits, we can retrain ourselves to fall asleep quickly and stay asleep all night.

6. Night Shift

Night shift work can alter your sleep habits. While working the night shift, it is important to make sure you are getting enough quality sleep. This not only will make you feel more energized, but it will also protect your health from the long-term effects of lack of sleep.

7. Jet Lag

Jet lag can seriously affect sleep. This common travel problem makes it difficult for the body to adjust to a new time zone.

8. Sleep and Driving

Driving while sleepy is dangerous, causing more than 1,500 deaths a year. Relying on caffeine and stimulants to keep you awake can be dangerous. Instead, plan ahead to get good sleep before you go and schedule breaks to take short naps.

9. Nocturia

Nocturia is a word for waking up to urinate once or more each night. The causes of nocturia vary, but treatment can include drinking liquids and taking medication earlier in the day.

10. Narcolepsy

Narcolepsy is a serious sleep disorder that affects between 250,000 and 350,000 Americans. Narcolepsy is marked by excessive daytime sleepiness, often resulting in sleep attacks that last from a few seconds to 30 minutes. Other symptoms include vivid dreams, sleep paralysis and cataplexy.

July 25, 2011

Sleep Tips for Busy Military Spouses

Posted under Uncategorized @ 5:00 am

Sleep Tips for Busy Military Spouses

How To Get To Sleep and Avoid Sleep Deprivation

Sleep Tips for Busy Military Spouses

The National Sleep Foundation recommends adults get seven to nine hours of sleep each night. However, for many military wives the idea of seven to nine hours of sleep may sound impossible. Here are a few tips to help you get the sleep you deserve.
Skip Your Late Afternoon or Evening Caffeine Fix
Caffeine is a stimulant and its effects can remain in your body for up to six hours after consumption. Depending on your sensitivity to caffeine, you may want to skip caffeinated beverages in the late afternoon or evening and opt for a tall glass of water instead. Often, rehydrating your body will give you a much-needed energy boost.

Bedtimes Aren’t Just for Kids
Children aren’t the only ones who benefit from structured bedtimes, adults do too. A scheduled bedtime sends a signal to your body that it’s time for sleep. Have patience as it may take a few nights for your body to reprogram itself.

Relax and Unwind Prior to Bedtime
Many experts advise that you create a relaxation routine prior to your scheduled bedtime. Whether you decide to unwind an hour or 30 minutes before you retire for the night is up to you. A few ways to relax before bedtime include:

  • Reading
  • Taking a hot bath
  • Listening to soothing music
  • Eating a light snack
  • Deep breathing

Release Your Worries and Fears
Fear, worry and anxiety can create a roadblock between you and a good night’s sleep. Before crawling into bed, grab a notebook and write down your fears, worries and concerns, along with any possible solutions that come to mind. By doing so, you’re giving yourself permission to acknowledge and release all the internal chatter that often occurs while trying to fall asleep.

If your journaling efforts don’t quiet the mental chit-chat, remind yourself that losing sleep over whatever troubles you won’t solve the problem – if anything, the sleep deprivation will exacerbate the situation because you won’t have the mental clarity that’s needed for effective problem-solving. Promise yourself that tomorrow, after you’ve had a good night’s sleep, you’ll address the problems and concerns that are on your mind.

Ask for Help
If you’re the mother of a newborn or infant and your spouse is deployed, please don’t hesitate to ask for help. Most family members and friends want to help you during this difficult time and they’ll jump at the chance to offer assistance.

 

July 22, 2011

Understanding Sleep

Posted under Uncategorized @ 5:00 am

Understanding Sleep

Sleep is a major part of our lives. However, researchers and doctors understand little about sleep and what it does for us. What we do know is that sleep has many health benefits and getting a good night’s sleep is the key to feeling energized every day. Understanding sleep can help you improve your health and may even extend your life.

Sleep Habits

Sleep habits are the key to getting a good night’s sleep. We can either train ourselves to fall asleep quickly every night, or we can train ourselves to lie awake in bed through bad habits. Exercise, caffeine, stress and other factors can influence the quantity and quality of our sleep. Changing your sleep habits can lead to greatly improve sleep quality and quantity.

Sleep Disorders and Sleep Problems

If changing your sleep habits doesn’t help, you may have a sleep disorder. The most common sleep disorders include:

The following situations can interfere with your daily Zzzzs as well:

Sleep Diagnosis and Treatment

You may have a sleep disorder if it takes you more than 30 minutes to fall asleep each night, you are tired during the day and you do not feel rested. If you think you might have a sleep problem, try these three steps:

  • Improve Your Sleep Habits:  Make big changes in your sleep habits for 2 to 3 weeks to see if you can figure out what is causing you to sleep poorly.
  • Keep a Sleep Diary:  Track your sleep and other behaviors for several days to make connections between your daily activities and your sleep quality.
  • Find a Sleep Center and Doctor:   If your sleep doesn’t improve, take your sleep diary to a sleep center or sleep doctor near you for more testing.

Sleep Needs

Each individual’s sleep need varies. For the majority of adults, the daily sleep need is between 7 and 9 hours. Some people need even more than 9 hours and others need less than 7, but this is rare. If you are awake and alert during the day and feel satisfied with your sleep, then you are getting enough sleep.

Sleep and Aging

There is a myth that people need less sleep as they age. This is simply not true: Older adults need 7 to 9 hours of sleep every night. However, good sleep is harder to get as we age because of health conditions, medications and other reasons. Protecting your sleep as you age will give you more energy and better health.

Sleep Myths

Other sleep myths include misunderstandings about the benefit of sleeping in to “catch up” on sleep, sleep in children, the benefits of napping and more. Clearing up these sleep myths will help you to make better decisions about your daily sleep habits.

Sleep Benefits

While we know that sleep makes us feel refreshed, there are many health and other benefits to a good night’s sleep. These include improving heart health, improving your memory and maybe even preventing cancer. Other benefits include improving your skin and helping you concentrate.

Napping

Napping can be a great way to increase your sleep and improve your energy. Napping has been shown to increase productivity and even protect against heart disease. Napping strategies will help you take effective, short naps and then go back to your day recharged.

Sleep Biology

Sleep is a complicated process consisting of five stages. These stages include falling asleep (stage 1), brain slow-down (stage 2), deep sleep (stages 3 and 4) and rapid eye movement (REM). In each stage, the brain and body act differently. During the night, we cycle through all these stages approximately every 100 minutes.

Circadian Rhythms

Throughout the day the body makes changes in various hormone levels. Some of these changes, known as circadian rhythms, control our wake/sleep cycle. By getting enough exposure to bright light and following other behavioral suggestions, we can work with our circadian rhythms help ourselves fall asleep fast every night.

Dreaming and Sleep

Of course, dreaming is one of the strangest and least understood parts of sleep. Dreams seem to be important in creating memories out of the day’s events and solidifying learning. Dreams can be extremely vivid, interesting and potentially meaningful to the dreamer.

August 17, 2010

Sleeping tips and advice

Posted under Improving Sleep, Sleep and Your Health, Uncategorized @ 8:36 pm

Sleeping tips and advice:

Do you like to have a weekend lie-in or a nightcap before going to bed? These habits could actually be harming your sleep.

Relax your mind

Simple breathing exercises can help. Breathe, using your abdomen not your chest, through your nose for three seconds, then breathe out for three seconds. Pause for three seconds before breathing in again. Practise this for ten minutes at night (five minutes is better than nothing).

Some people find that lavender oil, valerian or other herbs help them to sleep.
If you still have problems, you could try massage, aromatherapy, or even acupuncture.
If you still find yourself tossing and turning, abandon the bedroom and find something enjoyable and absorbing to do. Jigsaws are perfect. Don’t go back to bed until you begin to feel sleepy.

Exercise regularly

Regular exercise is a great way to improve your sleep. Just be careful not to do it close to bed time as exercise produces stimulants that stop the brain from relaxing quickly.
This being the case, exercising in the morning is an excellent way to wake up the body. Going for a run or doing some aerobics releases stimulants into the body, which perks you up.
If you are injured or disabled, you can still benefit from exercise. Check out disability exercise tips.

Create a calm bedroom environment

Your bedroom should be for sleep only. Avoid turning it into an entertainment centre with televisions, computers and stereos.
Two thirds of British children have a computer, games machine or TV in their bedroom and could be losing out on sleep as a result.

Avoid alcohol

It’s fine to have a nightcap, but too much alcohol can make you restless. Alcohol is also a diuretic, which means it encourages you to urinate (never welcomed during the night).
Drinking is also more likely to lead to snoring, which can restrict airflow into the lungs. This reduces oxygen in your blood which disturbs your sleep and contributes to your hangover.

Avoid caffeine

Caffeine is a stimulant which can stay in your system for many hours. So avoid sources of caffeine such as coffee, chocolate, cola drinks and non-herbal teas.
Watch what you eat

Eating a large heavy meal too close to bedtime will interfere with your sleep.
Spicy or fatty foods may cause heartburn, which leads to difficulty in falling asleep and discomfort throughout the night.
Foods containing tyramine (bacon, cheese, ham, aubergines, pepperoni, raspberries avocado, nuts, soy sauce, red wine) might keep you awake at night.
Tyramine causes the release of norepinephrine, a brain stimulant.
If you get the munchies close to bedtime, eat something that triggers the hormone serotonin, which makes you sleepy. Carbohydrates such as bread or cereal will do the trick.

Set a regular bedtime and wake up time

Create a habit of going to bed and waking up at the same time each day, even on weekends. This helps anchor your body clock to these times. Resisting the urge for a lie-in can pay dividends in alertness.
If you feel you haven’t slept well, resist the urge to sleep in longer than normal; getting up on schedule keeps your body in its normal wake-up routine.
Remember, even after only four hours, the brain has gained many of the important benefits of sleep.

It’s only natural

Most of us have a natural dip in alertness between 2 - 4pm.
A 15 minute nap when you’re tired can be a very effective way of staying alert throughout the day. Avoid napping for longer than 20 minutes, after which you will enter deep sleep and feel even worse when you wake up.

See a doctor if your problem continues

If you have trouble falling asleep night after night, or if you always feel tired the next day, you might have a sleep disorder. It is advisable to seek more advice from your doctor. Most sleep disorders can be treated effectively.

Get a new mattress

Sometimes, replacing that old mattress does the trick. Sleeping on an old mattress can cause you so many health problems. For instead, getting back pain, lack of sleep, lack of quality sleep. And inadequate support can lead to so many health problems. Think about it, a new mattress can be the answer to a better nights rest and a sound sleep. Isn’t that worth looking into? Before you run to a Dr. and get sleeping medication. I would invest in a new mattress and skip getting hooked on sleeping medication.

July 7, 2010

Sleep Better For More Energy

Posted under Conditions That Affect Sleep, Improving Sleep, Sleep and Your Health, Uncategorized @ 2:24 pm

Forget what your mom told you: A glass of warm milk before bed might actually keep you up, rather than lull you to sleep. See, the protein in the milk will boost alertness — and unless it’s skim, the fat will slow your digestion, making your rest more fitful. Not exactly the best shut-eye remedy. (Sorry, Mom.)

Nothing makes it harder to fall asleep than knowing how important it is to fall asleep. So when the pressure’s on, try chowing down on one of these snacks before bedtime to ensure some serious shut-eye; they’re all hand-picked and approved by the Eat This, Not That! nutrition team. These eight sleep-better foods and drinks have been shown to induce feel-good relaxation chemicals, calming your nerves and slowing your racing brain. You can thank us… tomorrow morning-after a long, restful night.

A good night’s rest will make you feel and look younger. For more ways to make your body leaner, stronger, and fitter for life, try this best body plan.

Nonfat Popcorn
Pop a bag half an hour before bedtime: The carbs will induce your body to create serotonin, a neurochemical that makes you feel relaxed. Skip the butterfat so you don’t slow the process of boosting those feel-good chemicals or, as mentioned above, digestion in general.

Oatmeal with Sliced Banana
Sleep is inspired by the hormone melatonin, but stress or excitement can disrupt melatonin’s release. Bring your brain back down to earth by whipping up a bowl of instant oatmeal and topping it with a sliced banana, which is rich in melatonin.

1 Cup of Plain Yogurt with 2 Tablespoons of Mixed Nuts
Scientists in Slovakia gave people either 3 grams each of two amino acids (lysine and arginine) or a placebo and asked them to deliver a speech. Blood measurements of stress hormones revealed that the amino acid-fortified speakers were half as anxious during and after the speech as those who took the placebo. Yogurt is one of the best food sources of lysine; nuts pack tons of arginine. Because both contain alertness-inducing protein, you’re better off eating this combo a few hours before bed (or even at midday, before a big, stressful presentation at work). It’ll reduce the residual stress you feel later in the evening, meaning you won’t replay your day over and over again in your head as you try to fall asleep.

A Pile of Sesame Seeds
Sesame seeds are one of the best natural sources of tryptophan, the sleep-inducing amino acid responsible for all of those post-Thanksgiving turkey comas. Hold off on the turkey sammies, though — the protein in the turkey might offset the tryptophan’s benefit. Bust more sleep myths and learn expert advice on how to sleep restfully every night.

A Handful of Pretzels
Pretzels are a source of carbohydrates, which make you feel sleepy, but since they’re also low in calories and fat, they won’t pack on the pounds or give you belly-aching indigestion.

A 4-ounce Glass of Unsweetened Cherry Juice
Cherry juice has serotonin-inducing carbohydrates, which will help relax you. Down the cherry juice an hour before bedtime in case you feel a small jolt of energy from the sugar. There’s not enough to keep you up all night or to destabilize your blood-sugar levels.

Red Bell Peppers
Researchers at the University of Alabama fed rats 200 milligrams of vitamin C twice a day and found that it nearly stopped the secretion of cortisol, a hormone released in your body when you’re stressed. Calorie for calorie, red bell peppers give you more vitamin C than any other vegetable or fruit. You can protect your heart and prevent diseases, from cancer to Alzheimer’s, by eating certain foods. Check out these 15 stealth health foods that work to keep you slim and healthy for life.

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