Sleep Apnea Treatment: Tips to Ensure Sound Sleep

Posted 23 December, 2009 By Dr Sleep and has 2 comments.

Ever wondered, how easily we wish our family, friends or relatives “Sweet Dreams”, but at times the so called “Sweet Dreams” don’t come so easily to us. It really gets ironic. May be because money can buy you designer beds bot not sound sleep. We all know the benefits of sound sleep but still many of us long for it. How to ensure sound sleep then becomes the biggest problem and may be the biggest mystery too.

Here are some valuable tips one can follow to ensure Sound Sleep. But before mentioning it, lets have a peek-a-boo on the benefits of sound sleep.

Benefits of sound sleep.

- The first and the foremost, sleeping is the time when our muscles relax. They get rest so that they can work efficiently next day. Also, while sleeping our breathing rate and heartbeat slow down too.

- An adequate sleep is a must for maintaining a balanced biochemical state. It is well known, many enzymes and hormones work only at night.

Now we come down to the valuable and effective tips which ensure sound sleep and sweet dreams!

- Avoid drinking coffee or tea before going to bed.

- Dont go to bed with over-stressed mind. Resolve your issues before hand.

- Yoga or exercise before sleeping is really a smart option. It also ensures tight sleep.

- Avoid watching action-packed movies or horror movies before sleeping. This may harm give you nightmares.

- Reading before sleeping is good habit but once it gets habitual, you become dependent on it. You can also listen to some soothing music before turning off the lights.

- A balanced diet also helps in a great way to get to your goal.

- Last but not the least, avoid sedatives. If you are addicted to them, take some physician’s advice.

There could be nothing like keeping your mind at peace. Though it is difficult to achieve but not impossible. Keep yourself calm and relaxed.

Besides, Sleeping apnea/apnoea, other conditions related to sleep are not serious and can easily be overcome. Sleeping apnea/apnoea is a disease where you stop breathing every now and then during sleep. The soft tissues at the back of your throat and your tongue fall back and obstruct the upper airways. This leads to the stopping of breathing. Sleeping apnea/apnoea can be cured with the help of doctor’s advice. C pap, a portable machine is highly used to fight sleep apnea/apnoea.

Snoring is othe major problem with many of us. We, unconciously, affect our partner’s sleep too which can get really irritating at times. Snoring can be because of the following reasons

- Exessive Day time Sleep

- Obesity

- Obstruction of the upper airways which further leads to sleep apnoea.

To avoid snoring, either have your dinner early or use a nose-guard that discourages snoring. It has also been found that sleeping on your back back encourage snoring too. So try sleeping on your sides. Also, alcohol and sleeping pills aggravate snoring. At times, allergies can also cause snoring.

Categories: Sleep Advice

The Positive Effects of Ambient Music

Posted 21 December, 2009 By Dr Sleep and has no comments yet.

ambient

Ambient nature sounds have the ability to aid sleep, reduce stress, and provide a relaxing atmosphere for activities such as yoga, tai-chi, and meditation.

Most of us spend our days surrounded by the sounds of vehicles, televisions, and office machines. Nature sound recordings can offer us an escape from these unnatural surroundings, and allow us to reclaim our balance. Popular sounds used in ambient recordings are: ocean waves, creeks, waterfalls, wind, rain, thunder, and birds. Our sense of hearing can have a strong influence on our emotional health. Through experimentation, you can discover the effects each of these sounds have on your moods and emotions. Because our life experiences and environment are so diverse, each person reacts differently to the various sounds of nature. Below are a number of common benefits that nature sounds may offer:

Consistent sounds, like rain or waterfalls, act like a “white noise machine” that masks household noises such as refrigerators, heaters, and creaking floors. These types of sounds often help light sleepers and infants sleep better.

The sound of steady, rhythmic ocean waves provides a sensation of relaxation and calm. The hypnotic consistency of waves can also help to lull you to sleep.

Creeks, especially a slow babbling type creek, is a warm comforting sound. The gurgling sounds are unique and quickly conjure up images of a countryside getaway.

Thunder can help to mask low rumbling sounds like motorbikes, loud cars, or boom boxes.

Singing birds is a joyful sound, and may remind one of a day off at the lake or in the back yard.

Storm sounds can help you to relax or concentrate on work while you’re at home. When it feels like a stormy day we tend to relax, thinking that we can’t go out to work in the poor weather.

You might associate many of the nature sounds with a pleasant experience or location. Ocean waves, creeks and waterfalls are some of the sounds that are common on vacations.

If you spend some time listening to ambient nature recordings, you will quickly discover how each sound effects you. Put in the time – I am confident you will be pleased with the results.

Categories: Sleep Advice

Watch our Popular Youtube Video

Posted 17 December, 2009 By Dr Sleep and has no comments yet.

SLEEP MUSIC INSOMNIA HELP SLEEPING MUSIC MUSIC FOR DEEP SLEEP HELP

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Categories: Sleep Advice

End Work Related Stress

Posted 14 December, 2009 By Dr Sleep and has 1 comment.

man-doing-yoga-in-business-suit-on-beachFor many people, work is a stressful environment. Even worse, sometimes the anxiety and stress of work follows you home and saturates your thoughts in the evenings and on the weekends. One of the most important part of any stress reducing plan is to find a way to “shut off” thoughts of work after the day is done. Try this short exercise Dr. Sarah Brewer suggests in her book, “The Beginner’s Guide To Relaxation“.

The Inner Smile

This is a Chinese technique to help “shut off” stressful thoughts.

After work, find a comfortable spot to sit, where you can feel relaxed. Allow your body to sink into a relaxed state. Think of an amusing part of your day, or anecdote you find amusing. Allow yourself to smile. Feel the smile spread, and your face glow. Let the glow spread throughout your body. Your entire being is shining with the sensation of that smile. Give in to the feeling ofrelaxation and calm, feel it flood your senses.

You’ve left the stress and worry of work behind. Enjoy the rest of your day.


Categories: Sleep Advice

Exercise And Sleep

Posted 12 December, 2009 By Dr Sleep and has 3 comments.

Studies generally suggest that exercise helps to promote sleep for individuals with insomnia. Below are some of the benefits exercise provides:

  • Adrenaline is released, increasing the heart rate and metabolism, naturally fatiguing the body.
  • Brain activity is increased due to increasing levels of oxygen being transported.
  • Endocrine system is activated, normalizing stress hormone function.
  • Endorphins are distributed throughout the nervous system, interacting with opiate receptor neurons and creating a sense of euphoria.
  • Anxiety levels are significantly reduced.
  • Muscle tissue is broken down requiring rest to repair.
  • Elevation of body temperature may beckon sleep to regulate.

Some points to keep in mind when exercising:

  • Outdoor exercise may be especially beneficial, since Increased light exposure aids sleep and acts as an anti-depressant.
  • Some research warns to not exercise too close to bedtime. The increased metabolic rate may cause restlessness.
  • Morning may be the ideal time to exercise, as it influences circadian rhythms that may positively affect sleep quality.

The benefits of exercise go far beyond those described in this post. In general, a regular aerobic exercise schedule should help to improve your sleep patterns, reduce stress levels, and increase vitality and energy.

Categories: Uncategorized