Sleep Clinic specialists usually cite life-style as the number one contributing factor in sleep deprivation. Never underestimate the power of stress. Our ability to cope with life’s curve-balls , demands of work, family, friends, society and notions of success contribute to disruptions in the various levels of rest that our bodies need daily. Consider that the demands of today’s way of living (possibly due to double incomes; financial debts; work hours & expectations; juggling children & spouses’ needs; household work & our innate need for social lives) actually permeate our sleep cycles and it becomes pretty obvious that we might need to revisit HOW we live. People no longer wake up, grow their food & families, eat the fruits of their labours and go to bed according to when the sun rises and sets, and the seasons dictate. Life’s labours, having been industrialized to maximize productivity and profits, mean more mental woes & strife when our heads hit the pillow. Machines don’t need rest; humans do.

In response to the industrialization of life and urbanization of humankind, Medicine has helped humankind (as a well-oiled machine) become more efficient, live longer and cope with MORE. Iatrogenic illness (sickness created by Western/Allopathic Medicine) is the third leading cause of death in America (according to the American Medical Association) BUT brings acute relief to soaring cases of depression, mental illness, heart disease, cancer, anxiety, headaches, digestive disturbances and alarming numbers of allergies. However, there is a cost to this environmental factor called Medicine. Aside from the deaths of 225,000 Americans (only one demographic) annually, and 106,000 of those deaths being specifically drug-related, sleep deprivation is one of the major side-effects of a multitude of medicines. Left long enough, insomnia (called Chronic Insomnia) can kill a person – most likely due to impaired functioning. Interestingly 40% of Insomnia sufferers are women compared to 30% Men (not

Insomnia is a serious health issue that should not be taken lightly. The initial reaction of many health professionals is to prescribe one of several available sleep medications. However, these are not the best long term solution to chronic sleep difficulties.

First of all, your physician probably won’t be too happy prescribing sleep aids for longer than a few months. Regardless of what the ads say, these products simply aren’t meant to be used continuously. Secondly, it’s easy to build up resistance to the effects of sleeping pills. They’ll work great when you first start, but will be less effective the longer you take them.

Even though you will probably sleep better at night, you may not get the boost you’re looking for during the day. Everyone reacts differently to medications, but you may find that your first few hours every morning are a little foggy. This can usually be avoided if you’re able to sleep longer, but you don’t always have that option.

Becoming dependent on prescription sleep aids is also quite common. It’s easy to start taking pills but very difficult to stop. Whenever you choose to stop taking the pills, you had better count on three nights of unbelievable restlessness. You may not get any sleep at all, and it will take a lot of willpower to stay off the medications.

Here’s what you really want to do. You want to cure your insomnia, not just treat it every night. And that’s why the very best insomnia cures are not found at the drugstore. Cures actually come from making some lifestyle changes to reduce stress and decrease anxiety. You can also make changes to your sleeping environment and diet that will work wonders. And if you do need occasional help falling asleep, you can take advantage of natural sleep aids. So if you’re having trouble sleeping, investigate natural alternatives before rushing to your local pharmacy.

Sleep goes on for roughly one-third of our total life which shows how important it really is. It is an important activity that, if not spent wisely, will eventually detract from your work and cause severe problems in your life. People just aren’t as good at anything as they are when they have had enough sleep. We know that we should not neglect our sleep because it is crucial for our motor and our cognitive functions. In order for us to survive in this world, we simply need to sleep.

In a test on rats, those who were deprived of sleep died within two to three weeks. Scientists have learned that it is crucial for both animals and people to sleep in order to be alert and functioning each day. In scientific terms, we now know that the activity of the brain regulates the amount of sleep that is needed by the body. Researchers use electrodes and electroencephalograms (EEG’s) to measure electrical activity in the brain, eye movement, and muscle tension. These are all examined to determine many facts about sleep in general. The results show certain patterns which then lead to finding out about the various stages of sleep.

There are two basic stages of sleep which are rapid eye movement (REM) and non-rapid eye movement (NREM). NREM sleep is composed of four stages in terms of the amplitude and frequency of the activity of the brain waves. The pattern of NREM sleep on the brain waves is slower, more regular, and of a higher voltage than that of wakefulness. When you are in a deep sleep, the brain waves move slower and have bigger amplitude. The first stage of NREM sleep is very light sleep. Stage two NREM, however, has two kinds of brain waves that are present. They are called sleep spindles and K complexes. Stage three and four of NREM has incrementally higher voltages and slower waves. By stage four NREM, it is extremely hard to wake a person up. This could also be referred to as “sleeping like a log”.

REM sleep is the second basic stage of sleep. It is described by eye movements that bounce around underneath a person’s eyelids in an extremely rapid fashion. The eye movements do not necessarily move all the time but they may suddenly zoom up and down or back and forth, stop for a while and then dart back and forth again intermittently. During REM sleep, the activity shows very fast and irregular activity. It is a lot more spontaneous than in the NREM sleep. The person’s muscle tone also goes limp although the major muscles like the heart, diaphragm, eye muscles and

blood vessels are still active. The state of the body in this stage is almost like being paralyzed. This is because the electrical activities in the muscles are almost completely stopped. There may be some small twitching in these muscles but mostly there is nothing during this stage.

Sleep is a cyclical process where NREM and REM sleep will repeat in cycles. It starts with an NREM phase which last for roughly ninety to one hundred and ten minutes. Then it recurs four to six times per night. As the night progresses, the extent of NREM sleep decreases and the extent of REM sleep increases. Also, blood flow to the brain, airway resistance, sexual arousal, respiration and blood pressure increase. Sleep is a broad topic and it is intimately connected to a person’s age in how it functions. Biological clocks, homeostasis, dreams, and sleep practices all play a part in how living things sleep. The science of sleep is so complex that we should all take care to get the correct amount of sleep. It is one of the most important things you will ever do!

Traditional Chinese medicine doesn’t use the technology of Western conventional medicine that checks the heart rate and sets you up to a monitor. Because of this it is hard to see how a practitioner can discover what you need without the instrumentation and tools made available by modern science. Chinese medicine as an alternative relies mainly on observation and description on the nature of infections for creating remedies. Determining where your Qi is off indicates what type of help you need.

Physical affects that are causing differences in how you function is the basic principle that will be used when determining a diagnosis for your health and Chinese medicine practitioners use the exterior as a guidance to what is happening in the interior. Most will use what they see as a way to speak with what your body needs.

Chinese medicine uses the exterior of the body as a basis to determine your condition and you will most likely be taken through a series of questions that help with the diagnosis. These can consist to up to one-hundred questions and are based on a series of ten categories – temperature, perspiration, digestion, sleep energy, exercise, urine, thirst, appetite, reproduction and stools. All of these will reflect parts of the Qi that need to be worked on.

Various areas of your body are diagnosed to determine the imbalance that is present, starting with how you are breathing. This includes both the steadiness of your breath and the way that your voice sounds. The smell of your body will also be diagnosed in order to make sure that your temperature elements are balanced.

Various other areas of your body are looked at to see where the imbalance is present. Diagrams for the tongue are important as they are seen as a reflection of the way in which the internal system is working. Practitioners will also listen to your pulse to see what the rate is and to see if it is even in comparison to the rest of your body functions.

Working from the outside in the proper diagnosis in Chinese medicine by examining the various parts of your body, a practitioner is able to find what is best for you and what parts of your body are either imbalanced or not receiving the right amount of energy. From this point, they are able to use the proper methods in moving things back to a normal pace.

Although snoring can be comical, it can also be a sign of more serious issues. Aside from annoying your spouse in the bedroom with house shaking noises, a person could have some physical problems that need attention. To prevent snoring one must take it seriously and take action.

The most obvious thing to do is see your doctor about the issue before you end up in a divorce or losing your life, which could happen. Also, you can consider making some simple changes in your lifestyle to prevent snoring. There are some things such as nose clips, sleeping on your side and using a proper pillow for your neck and head. Also, don’t eat so much before going to bed. Obesity is a huge issue already straining people and giving breathing problems.

Losing weight can help prevent snoring. Excess fat due to the problem of obesity can increase the symptoms. Many people who are overweight have breathing issues due to the stress of the fat they carry. So your snoring does not need any extra help, if you follow me, no punt intended on extra.

Many smokers do experience problems with lung and nasal congestion already. This aids in the relaxing of the muscles in your throat and thus snoring can occur or enhance. Giving up smoking will prevent snoring. It can also save your life.

Drinking alcohol also contributes to the problem as well. It is best to not drink before you go to bed. Of course if you drink so much that you pass out, well, defeats the whole purpose of this advise anyway. Reducing your alcohol consumption can help prevent snoring and keep you healthy.

Taking other medications that will put you in a sedated state can produce snoring. A couple of things suggested to help prevent snoring is laying on your side instead of your back. Lying on my back is probably the reason my wife says I sometimes snore, loudly.

We wrote in short detail here few suggestions on what to do to prevent snoring. It will be up to you to take the bull by the horns and do something about it for your own good and those around you. No one likes the shutters at night to shake, our ears to tremble as if listening to loud fireworks, and to be robbed of a good nights sleep.

There have been times, my wife, God bless her, kept me staring at the ceiling she was so loud. I would pinch her nose, try to move her around the bed in order to reposition the horn, if you know what I mean. Oh, well, it works sometimes.

I hope that this as well as other articles will help guide you in the right direction. With all fun aside it is an issue that can become really stressful to some spouses, and there needs to be something done before the couch becomes a persons new bedroom.

CPAP, Continuous Positive Airway Pressure, is a treatment method for sleep deprivation mainly for the types caused because of breathing problems such as sleep apnea and hypnoapneas. The breathing problems while sleeping may be due to obstructions such as relaxed muscles in the air passage while normal breathing pressure will not be sufficient to overcome these obstructions. The principle of CPAP is based on this fact and it is designed in such a manner to provide compressed air with necessary pressure, which will be sufficient to induce the normal respiration.

In CPAP treatment, a mechanical device is the main part, which can control the air pressure. The CPAP apparatus includes the machine and air outlet, which looks like a mask. The modern versions of CPAP are designed in convenient shapes such as pillows. While lying on the bed, the mask has to be put on the face and air path will be directed straight into the nostrils. During the sleep it will provide the air in the required pressure continuously, as its name indicates, and avoids the disturbances in the sleep.

The amount of pressure to be used for air supply, called titrated pressure, is the most important factor in the CPAP treatment. It has to be determined from overnight sleep studies in the laboratory. Sleep technician can program the particular titrated pressure value in the machine and the machine will deliver air in the particular value every night. There are different types of machines available in the market. In automatic CPAP machines, the usually recommended pressure values will be already recorded in it and the sleep technician has to just choose the value. In some models humidifiers are integrated in CPAP apparatus to avoid the dryness of the compressed air.

CPAP is considered as a successful treatment method for sleep deprivation since in most cases, patients can completely recover from their sleep problem. However, it will be uncomfortable for some patients to start the treatment as the masks will be disturbing for them. In conclusion, the evidences show that they will soon get ride of the uneasiness and will become comfortable with it. CPAP in sleep deprivation treatment can thus, attribute a good quality sleep to many people and save them from the danger of serious risks.

In addition to sleep treatment in adults, it is also useful to treat premature infants.

* Read a part of a good book.

* Try meditation for 15 minute before going to bed.

* Take a relaxing bubble bath, with candles lit somewhere in the bathroom area. Then turn out the light.

* If you have children, make time for cuddling on the couch with the lights on dim. This may help your mind feel more relaxed, by ending the day this way.

* Put an eye mask on. Some stores sell eye mask, that are made to be stuck in the freezer. When the mask is cool, it reduces sinus pressure. This may help many individuals.

* Wear ear plugs, to block out any annoying noise, that might me bothing you.

* Exercise daily.

All of these have been known to help individuals sleep better. These options don’t usually help, just by doing these things alone, except for an occasional sleepless night. Everyone is made differently. If someone has Fibromyalgia, these options stated above, may not help, however more care is needed. A individual’s, family physician, is a great place to go, to find the right kind of treatment for their unique situation. Individuals suffering from Fibromyalgia usually have insomnia. Studies have shown that individuals who suffer from this condition, may need to be on an antidepressant. There has been much research done on this condition. All individuals need to tell their doctor everything. Doctors may set their patient up with a counselor. Studies have shown, that this is helpful.

There has been studies that magnetic mattresses may help to promote better sleep. Nikken is one brand name. This brand has been proven to have more magnets in it than any other brand. This product is not sold in stores. A person can find information online. There are many different types of mattresses ,that claim to help promote better sleep. Which one is best, is for each individual to decide.

Each individual who suffers with insomnia, needs to identify, and find answers to their specific problems. No two people are alike. One person’s answer may not be another person’s answer. A medication used for one person’s insomnia, doesn’t necessarily help the next person’s insomnia.

Studies have shown that by going to a Chiropractor on a regular basis, this may help individuals sleeping better. This is another option to talk over with your doctor.

Herbs have help many individuals sleep better. Talk to your doctor first, and make sure it’s alright to try a certain herb, that may help insomnia. Herbs may counteract with certain medications. Discuss all options with your doctor first.

Testimonies have been told about Mona Vie. It’s a blend of 19 fruits, and has many people sleeping better. It has been proven that it will not hurt a patient even if there on chemotherapy. This just another option to consider.

Every individual needs to give their body, mind, and spirit, the right type of care. Practicing yoga daily may be all you need. It helps relax the mind. When this happens, insomnia may be just a bad memory. This is a type of exercise that entitles stretching. Your doctor should always be consulted first.

There are many options that are available. Chose wisely!

Thanks,

Tiffany

Dear Tiffany:

Put the dog in a crate. Not only will she be UNABLE to get onto your bed, but when she goes to your parent’s house, you will be able to take the crate with her so she will have a familiar place to sleep at the different residence. By crating her at night, you’re providing her with her own “den” since dogs derive more satisfaction from small places than we do. She will more than likely put up a fuss in being confined beyond her control, but it should go away after a few nights as she becomes more comfortable with the crate. Do not give her any attention while she is whining, as this will only reinforce the behavior. Some people go so far as to buy earplugs for those first nights.

Introduce the crate in a positive manner, with lots of treats and praise. Put her bed in it so it has her scent in it. Feed her in her crate so she gets the idea that no one will disturb her and the crate is a safe place. When you have to shut her in, give her a special “crate toy.” Many people have had success with Kong toys stuffed with peanut butter or cheese/liver paste and freezing these.

The crate is also useful for confining the dog when it can’t be supervised to keep it out of trouble (see the first article above). My book, “Secrets of a Professional Dog Trainer!” which is available exclusively at Dogproblems.com, goes into more depth on the use of crates and other training devices.