If you feel that you or your teen are suffering from sleep deprivation, or you don’t know how to go to sleep, then perhaps adding a few healthy sleep habits to your normal routine could help.
The infographic is aimed at teens but it applies equally well to adults and seniors. Adults need 7 – 8 hours of sleep a night. Seniors tend to nap more during the day, however, they might improve their sleep too by developing these new habits.
Do You Feel You Have To Sleep Outside Because Of Snoring
Occasional snoring happens to almost everyone, however some people are more prone to frequent snoring than others. If snoring has become an issue for you or your sleeping partner and you would like to minimize or get rid of it completely, then try the tips below to see whether you can lessen the problem.
If you find you need an anti snoring mouthpiece then there is a video further on down this page that shows you how to custom fit it yourself.
Tips To Minimize Snoring
Smoking can be a factor in your snoring levels. Quitting can ease this. Smoking causes tissue irritation that may cause swelling in the throat. Swelling of the throat is often the cause of snoring.
Another way to help stop yourself from snoring, is by using a couple pillows and propping yourself up into a sitting position while sleeping. Nasal drainage will not obstruct your nose or throat and go down to your lungs right away. This will prevent you from snoring loudly.
One way to beat snoring is to pucker up and make “fish faces”. It sounds funny, but making these faces will strengthen throat and facial muscles. So, suck your cheeks in while keeping your mouth closed. Pucker up like a fish! Do this a few times per day.
If you don’t want to snore, drink plenty of water and other fluids. If you’re dehydrated, your nasal passage secretions are thicker and stickier, which can clog the airways and cause snoring. If you drink at least ten glasses of water — any beverage without caffeine will work — you will be less likely to snore.
Congestion from allergies or other conditions which plug up your nose will cause snoring. Air can be blocked from coming through nasal passages which can cause you to snore. Before you go to sleep, take a decongestant to sleep better.
As you have seen here, snoring can be controlled, even when you aren’t aware that you are doing it. All it will take for you to reduce the amount of your snoring – or even eliminate it entirely – is to keep this article’s advice in mind and apply it with diligence.
The amount and quality of sleep we get is very important for our overall health and well being. A stop snoring product or remedy can make the difference in rest and social well being, too. Many a couple has experienced difficulties due to one partner having a snoring problem, with the snorer sometimes being banished from the bedroom! One woman found a very easy remedy to stop her husband snoring, using something you may already have in the house and if not, usually easily available locally. Read on to find out what this stop snoring aid is.
What Causes Snoring
To find a way to curtail the snoring, you must determine what causes it. Sometimes this is a simple matter of asking the person you sleep with, but there are contributing factors you need to know before finding a stop snoring remedy.
Some of the causes of snoring are:
Sinus problems cause a person to breathe entirely through the mouth, which provides more opportunity for snoring.
Sleeping on the back is the best possible way to invoke snoring.
Age plays a key part in snoring because of the narrowing of the throat and loss of muscle tone as a person ages.
Medications, smoking, and alcohol all add to the relaxing of throat muscles and can contribute to the problem.
Overweight people tend to snore more than those in good physical shape.
Men have narrower airways than women, so gender has something to do with snoring, as well as other physical characteristics that may make snoring inevitable without a stop snoring remedy.
Some snoring problems are easier to control than others based on the cause and the severity of the problem. Losing weight, cutting down on alcohol consumption, clearing the nasal passages, and not smoking are all good ways to help the problem.
Ways To Decrease Snoring
Other important steps to take that may help decrease the snoring are:
Establishing regular sleeping habits, especially with your partner, can lead to better rest for the both of you.
Keep bedroom air moist with a humidifier because dry air leads to sinus irritation and congestion.
Elevate your head during sleep approximately four inches above the mattress and tilt the head forward, lessening the probability of sleeping with the mouth open.
If you don’t know what causes the snoring but want to try something to stop it – try this woman’s remedy to stop her husband snoring:
A stop snoring remedy is a culmination of several individual things you can do to improve your sleeping process. Each little thing you do can help ease the problem. Even a reduction in the amount of snoring is better than nothing at all, and your sleeping partner will appreciate any relief they can get. So you have nothing to lose by trying any or all of these stop snoring remedies.
Glue ear is known medically as otitis media with effusion but if you want it in plain English, it’s an infection of the middle ear with a sticky fluid produced. It mainly occurs in children but adults can also be affected. When the outlet from the middle ear (the Eustachian tube) is blocked, a clear fluid forms that fills the Eustachian tube. Over time, this fluid thickens and blocks the tube and this is what is known as the “glue”. Some people with glue ear snore.
What’s A Middle Ear?
The ear has three parts, the outer ear which includes what is known as the Pinna, the part we think of as the ear, right down to the ear drum, then there is the middle ear, which starts behind the ear drum and finally, the inner ear. The middle ear has a tube (the Eustachian tube) going down to the throat at the back of the mouth.
What’s The Eustachian Tube?
The Eustachian tube is a pressure equalizer. Without it, the middle ear has no outlet to the world but it needs one, in order to keep the air pressure inside the middle ear the same as in the air around us, so it can work properly. When we swallow, the Eustachian tube allows air in or out of the middle ear, so it has the same pressure as our surroundings. This is why airlines used to provide hard boiled sweets or candy to suck, for take -off and landing, to help equalize pressure in the middle ear, compared with air pressure in the plane’s cabin.
What’s The Problem With Glue Ear?
Inside the middle ear are three small bones that carry vibrations from the ear drum to the inner ear, to help us understand what we are hearing. With glue ear, the ear drum gets pulled into the middle ear a bit and these bones can’t move and vibrate as they should, so the person becomes hard of hearing. In children, especially, this can affect their learning, as they cannot hear what is said. It can also affect their speech, as they cannot repeat back words correctly, for example, one child with glue ear said “wim poo” for swimming pool and “dadaj” for garage.
How Is Glue Ear Treated
Glue ear does NOT damage the ear. Medical treatments such as antibiotics and antihistamines don’t work well and a lot of the treatment is of the “wait and see if it improves” type. This is reasonable as many cases clear up of their own accord within 3 months or so, but not all. For some children, surgery with grommets (vents) being inserted into the ear drum helps but many parents are wary of surgery, especially in young children. The grommets tend to fall out after a time and the glue ear condition can return.
Non Surgical Treatments For Glue Ear
Not new but receiving a new boost from doctors, is the nasal balloon. This can be used by both children and adults. It is not a medical treatment, so no drugs, nor is it surgical, so no cutting, no hospital stay and no anaesthetic. It’s purely a physical procedure, called autoinflation, which even a child can learn to do safely and with no side effects. The treatment consists of blowing up a balloon through one nostril, or each nostril in turn if glue ear is present in both ears. Once the patient learns how to do this, it should be done 3 times a day for best results. The video below, while not great quality, shows a child being taught to use the nasal balloon. Results can be immediate with an instant return of hearing, though other times, it takes perseverance.
According to research in the Canadian Medical Association Journal, autoinflation, or use of the nasal balloon is more likely to produce normal hearing results than other interventions. Most people will visit their doctor first for consultation and confirmation of whether they have glue ear and if so, whether a nasal balloon might help alleviate this. Nose balloons are available on line.
Most people don’t snore, or at least they don’t disturb anyone else when they do but almost half of us snore at least sometimes, or are disturbed by someone who does. Snoring may be seen as a joke but it can be very serious for sufferers or their sleeping partners, leading to sleeping in separate bedrooms or even total separation or divorce. Snoring is not only a nuisance to the sufferer and their sleeping partner but as many as 75% of those who snore have obstructive sleep apnea (OSA). OSA sufferers stop breathing for short periods during their sleep. This can increase the risk of high blood pressure, stroke and heart disease.
Anything like a cold or flu or even allergies that stuff up your nose and mean you breathe through your mouth instead, can make you snore, On a temporary basis, you can get over-the-counter medicines or nasal strips to keep your nostrils open but if you’re constantly stuffed up talk to your medical adviser.
Ways to reduce or prevent snoring
Sleep on your side. Try sleeping with two or three stacked pillows so you’re not flat on your back but don’t make them too high as that can also cause snoring from tilting your head too far forward. Sew a small pocket on the back of your pajama jacket and put a tennis ball in it so you don’t sleep on your back.
Check up on any drugs you are taking. Sedatives, muscle relaxants, and some antidepressants can relax your tongue and the muscles in your throat and this can lead to snoring Your doctor may be able to change your medications if this would help.
Get enough sleep. Make getting enough sleep a habit. Go to bed and rise at regular hours.
Don’t drink alcohol less than 3 or 4 hours before bed. Sleeping pills can also have the same effect, not only making snoring more likely but possibly worsening the quality of your sleep.
Cut back on smoking. This irritates the throat lining and narrows the air passages, leading to snoring
Keep your bedroom air moist. This helps lubricate your throat and makes breathing through your nose easier, reducing snoring. A humidifier may help.
Treat allergies with antihistamines before going to bed. People with allergies may find they snore more during allergy season. And taking this treatment before bed can keep your nasal passages free during the night.
Try tongue and throat exercises. Some people snore because the muscles in their mouth and throat have lost tone (slack or loose). Exercising these muscles can improve the muscle tone and reduce snoring. You can find a number of programmes that teach you singing exercises that will greatly improve your muscle tone. Or just try singing more often or even play the Australian didgeridoo. Research has found that volunteers who performed the exercises shown below daily over a period of three months not only reduced their snoring frequency but also snoring intensity compared with those who didn’t do the exercises.
Exercise 1: Push the tip of the tongue against the roof of the mouth and slide the tongue backward.
Exercise 2: Suck the tongue upward against the roof of the mouth and press the entire tongue against the roof of the mouth.
Exercise 3: Force the back of the tongue against the floor of the mouth while keeping the tip of the tongue in contact with the bottom front teeth.
Exercise 4: Elevate the soft palate (the back of the roof of the mouth) and the uvula (the fleshy protrusion that hangs from the soft palate) while making the vowel sound “A.”
Check out the video for more information on stopping snoring.
If you regularly have trouble sleeping you may need to review your life patterns and health and think about what might be contributing to your sleep problems. There are simple steps you can take to improve your sleep and some of these are covered below. For some people, insomnia has become a way of life that they struggle to overcome. Don’t just accept poor sleep as a way of life there is help available, both strategies you can employ yourself and professional advice and help.
What Is Insomnia? Insomnia is said to occur when someone finds it difficult to fall asleep or stay asleep, even when they need to and want to. People who have insomnia often feel dissatisfied with the amount and quality of sleep they experience. They may find themselves feeling fatigued or they may have difficulty concentrating, suffer from mood disturbances, and poor performance at work or at school. Acute insomnia only lasts a short while and may happen before an exam, or after receiving stressful or bad news. Many people have experienced this type of insomnia. It usually resolves itself without treatment.
Chronic insomnia is where a person’s sleep is disrupted at least three nights a week over a period of at least three months. It can have many causes, one of which is hereditary. Other factors include changes in the usual environment, learned patterns of sleep behavior, shift work and others. People who have chronic insomnia can be helped to get back to healthy sleep patterns.
How To Deal With Chronic Insomnia
Not being able to get a good nights rest is often laughed about in many TV shows, movies, and even cartoons. However, it can be a serious problem and as many as 30% to 50% of the population suffer from insomnia periodically in their lives. Another 10% of the population suffers from chronic insomnia which is when it lasts for more than 3 months or more, but sometimes far longer. There are also some dangerous daytime problems that are caused by nighttime insomnia and other long-term health problems that can be quite serious as well.
It Helps If You Can Honestly Find The Cause
Of course, most problems with sleeping are actually rooted in our day-to-day lives such as stress on the job, at home, or at school. Then there are other causes that people don’t like to admit such as alcohol abuse. You might think that alcohol helps people sleep, and yes it does, until it wears off and then they’re wide awake at 2 AM in the morning. Then the only thing that seems to work is another drink, or five, which is another problem altogether.
Then there are those that drink too much caffeine, either in colas or coffee, and they too can have problems sleeping. The sugar in many drinks can also cause problems, but it tends to be more of a roller coaster effect, first up, and then down. Other drugs, such as cocaine, methamphetamine, and especially smart drugs can also have a huge impact on sleep. Most so-called smart drugs, or nootropics as they are called, are actually stimulants and will keep you up at night just like they do during the day. If you can be honest with yourself and evaluate your intake of food, drinks, and drugs, you may find your solution to the problem on your own.
The Problem With Not Getting Enough Sleep
You might just say that insomniacs should just skip the sleep and watch TV or browse the internet until they feel tired. The problem with that is that then these same people show up for work at their jobs where their attention span is limited and they could cause accidents resulting in injury or death to themselves or others. Plus, lots of research has been done on overall health and sleep showing that many diseases like heart disease, strokes, Alzheimer’s, and even diabetes are all worsened by a lack of sleep.
Curing The Problem Can Be Easy, Or Not
If you do go to a sleep clinic they will start with a complete lifestyle evaluation that may uncover one or more causes of your insomnia. Then, they might have you sleep on-site and on camera to see if you might have breathing, snoring, or other problems that are interfering with your rest. It could be as simple as clearing up a long-term sinus infection that keeps you from breathing correctly.
Whatever you decide to do, evaluate your own lifestyle or have a professional do it for you, there are solutions to most sleep problems. If you can’t figure it out on your own you owe it your yourself to seek professional help since suffering through sleepless nights is bad for your health and that of those around you as well.
Dealing With Insomnia
5 Tips For Sleeping Better
Nobody likes to show up to work tired and groggy after a sleepless night. However, this is the unfortunate solution many people are facing. In fact, over 30 percent of people around the world from insomnia or sleeplessness.
People are all too often poor sleepers who have created self-defeating habits that make insomnia unavoidable. The missing hours not only make you tired, but also affect your performance at work. Insomnia can lead to a lack of focus and concentration and increases your chances of getting into an occupational accident and even depression.Here are 5 effective tips to avoid this by adopting better sleeping habits:
1.Leave the Bedroom
If you are unable to sleep, you might assume that an effective strategy would be to close your eyes and attempt as much as possible to fall asleep in your bed. However, experts recommend getting up and leaving your bed if you notice that you are unable to sleep after 20 minutes.
If you do this, your bed won’t be linked with negative associations that make it harder for you to sleep. So, get up and sit on your couch and you can even pick up a book to read. Return to bed after you start feeling sleepy.
2.Switch off Your Devices
Turn off your electronic devices at least one hour before going to bed, Smartphones, TVs, and computers emit a blue light that disrupts sleep schedules by convincing the brain that it is morning while in actuality it is midnight.
Instead of scrolling and tapping on your electronic devices, a better strategy would be to try winding down after a long day at work by reading a book before you go to bed. Alternatively, you can try to journal your thoughts or even develop a nightly ritual that calms you automatically.
3.Avoid Stressing Yourself Out
If you are unable to sleep, try not to beat yourself up. Simply put, you should not obsess over the clock seeing how many hours less of sleep you are getting. Obsessing over the number of hours of sleep you are not getting just puts unhelpful pressure on yourself.
A better approach would be to get a longer view. You may not enjoy a good night’s sleep this night, but you will definitely enjoy one tomorrow night, no sweat.
If stress is keeping you up, you should try keeping a pen and notebook close by and write down everything that keeps you awake. Once you have put it on paper, it is free. Doing this should help clear your mind to get more sleep and you might just wake up with workable solutions.
4.Wear Out the Body
Research suggests that people that exercise enjoy better quality of sleep than those that don’t work out. While vigorous exercisers have the greatest difference in sleep, even a 10-minute walk is enough to help increase your chances of enjoying a good night’s sleep.
The important thing is not to work out in the hours leading up to bed. Experts say that doing this can impair your ability to fall asleep if it is too intense, which is a situation that you definitely want to avoid as an insomniac.
5.Relax Muscles to Ease the Mind or Listen To A Relaxation Tape
Progressive muscle relaxation is a technique that has been used for centuries to get the body to stop holding everything in and relax. You can tense and flex all the muscles and then relax them in 20-second intervals.
Start with the face by lifting the eyebrows and then relaxing them so that you ease tension out of the forehead and then repeat the method with all body parts. By the time you finish doing the exercises, your body should start feeling looser and your mind will start feeling calmer
The Bottom Line
Insomnia can be quite a stressful and debilitating condition, but worrying about sleep does not have to take over your life. All you have to do is try the 5 useful tips discussed here and start enjoying a good night’s sleep as you did when you were younger.
The 5 tips discussed here will help you fight insomnia when you are lying in bed and can be the game-changer you are looking for. In the end, it will help you relax and help you find sleep more easily in the future.
Sleep deprivation just means not having enough sleep. That can be temporary (because you pulled a late nighter or the kids weren’t well) or long term (you ALWAYS stay up late or you do shift work or your sleep is not good quality). Some people suffer regularly from Insomnia – unable to sleep.
Sleep Deprivation Effects
If you are always sleepy in the daytime, tired, clumsy and gaining or losing weight unexpectedly you may be suffering from chronic sleep deprivation. (There can be other reasons and if you suspect that, see your medical adviser.) Laboratory animals that were stopped from sleeping eventually died. Long before that, sleep deprivation will affect your brain and your mental capacity, with memory lapses and drops in attention and concentration, perhaps missing out words and sentences when taking notes or forgetting to add ingredients while cooking. It seems that your mental ability is directly related to the number of hours you sleep each night. The less sleep, the worse you perform.
Even short term sleep deprivation can mean a possible increase in the likelihood of developing Type 2 Diabetes. People who usually slept for only a few hours each night were studied and it was found they were more likely to show symptoms of Type II Diabetes.
How Much Sleep?
You already know you’re supposed to get seven to nine hours of sleep a night, but sometimes, you stay up for a night out on the town, to finish a project at work, or even just to watch Law and Order! We’ve all heard it – especially from our parents – It happens to us all and an occasional late night here and there won’t hurt apart from feeling lousy next day, or falling asleep after lunch, which won’t impress the boss! It’s the long term skimping on sleep that’s the real problem. It’s called chronic sleep deprivation and it’s not just caused by staying up late. It can also be caused by sleep apnea, that affects the quality of your sleep, waking you up many times each night, even if you don’t remember.
Chronic sleep deprivation is linked to an increased risk of type 2 diabetes, cardiovascular disease, obesity, and depression. It also increases the amount of the hunger hormone, ghrelin, in your gut, making you crave fatty, sugary foods. And more, it can also cause problems with the hormone that tells your body when you have had enough – leptin, the satiety hormone. That means you keep on eating, even though you are actually full.
Effects Of Sleep Deprivation
Lack of sleep can make you feel grumpy and foggy and affect your health, your sex drive and your looks. Sleep deprivation can cause accidents. It was a factor in the Three Mile Island nuclear reactor accident in 1979, the Exxon Valdez oil spill and the Chernobyl nuclear meltdown. It is also implicated in as many as 1 in 5 road traffic accidents every day. Driving tired can slow your reaction time as much as driving drunk. And workers who complain of excessive daytime sleepiness are more likely to suffer more work accidents and to need more sick days per accident.
Chronic sleep deprivation may impair your attention, alertness, reasoning, problem solving and concentration, making it more difficult to learn effectively. It can significantly affect your health, performance, safety, and pocketbook and may be caused by unrecognized sleep disorders. If after a typical night’s sleep, you do not feel restored and refreshed but still sleepy during the day, you may have a sleep disorder. Sometimes, it has been going on for so long, you may not even realize that you should and could feel differently. Many people remain undiagnosed for years.
Lack of quality sleep over a long period can have frightening effects on your health.
That cold that doesn’t go away! Is it a cold? Or might it be due to nasal polyps?
What Are Nasal Polyps?
If you have a cold that continues past 10 days and that doesn’t go away, even with over-the-counter cold or allergy medication, you may have nasal polyps. These are benign (that means they are NOT cancerous) growths of the lining in your nose.
Polyps are tear-drop-shaped or round growths that can block your nose. Often, you do not know you have them, but some people need to have them removed, because they can contribute to sinus problems, asthma and even sleep apnea.
Quick Solution Miracle Cure For Nasal Polyps
Nasal Polyps Treatment Miracle.
This is a guidebook to treating nasal polyps without surgery or steroids, providing a permanent cure between four days to eight weeks. It helps polyps shrink, giving quick relief from chronic situations like recurrent headaches, sinusitis, and asthma and also relieves symptoms of insomnia and sleep apnea caused by breathing difficulties.
Symptoms Of Nasal Polyps
The symptoms can include a constantly runny nose, chronic respiratory tract infections, sneezing, postnasal drip and loss of the sense of smell, breathlessness, breathing through the mouth, asthma, insomnia and nose bleeds. They are also linked with allergic rhinitis and cystic fibrosis. But often the cause is unknown and may even be hereditary. Sometimes, people get them before they develop asthma or sinusitis. Obstructive sleep apnea, a condition that causes you to stop and start breathing frequently while sleeping, may be associated with nasal polyps in some people.
Treatment of nasal polyps is not always necessary. Those who develop a small nasal polyps and do not notice any adverse symptoms generally need only monitoring of the polyps. Treatment often is by way of steroids, antihistamines and surgery. But there are also natural home remedies for nasal polyps and these have the added HUGE benefit of helping stop the polyps coming back.
BEFORE TRYING REMEDIES FOR NASAL POLYPS
Before you try any remedies, be sure that nasal polyps are actually what is causing your symptoms. The best way to do this is to consult your medical adviser. NOTE: Pregnant and breastfeeding mums should ALWAYS consult their medical advisers before trying any remedies. Anyone who is already on medication should also ask their medical adviser whether any of the following might affect their medications.
The core of a pineapple contains bromelain which can help reduce symptoms of sinus infections and may also help protect against allergies and asthma. You can also take bromelain as a daily supplement.
Magnesium rich foods, like nuts, seeds, legumes and dark green leafy vegetables (dark green cabbage) can help, or you can take a magnesium supplement or soak in bath filled with Epsom salt to absorb magnesium directly through your skin.
Turmeric, previously only associated with curries is becoming very popular these days and rightly so, not just for its taste properties but also for its health-giving properties. Turmeric contains curcumin, a great anti-inflammatory. You can add turmeric to your cooking (yum) or drink in a smoothie (golden smoothie). You can also take it as a supplement, available over the counter or from health shops or online.
Many people will have this natural decongestant in their kitchen all the time. Boil a chopped-up onion in water for 5 minutes. Place the mixture in a bowl and inhale the steam, putting a cloth over your head to prevent it steaming up your kitchen (Be careful of boiling water!). Once cooled, save the water and drink a little 2 or 3 times daily.
Provided you don’t mind being seen as anti social, you can chew raw garlic, otherwise, treat it in the same way as onion.
Apple Cider Vinegar
This food cupboard stand-by (for making stock, among other things) can also be used to fight nasal polyps, by drinking a glass of warm water, containing 2 spoonfuls 2 or 3 times a day.
Boil fresh slices of ginger in water for about 10 minutes. Allow to cool, then drink as a herbal tea. You can add lemon juice or honey or both to taste, if you like.
Nasal Polyps can be a miserable condition but there are several ways of treating them. Provided your medical adviser has confirmed that this is what you have and that there is no reason for you not to try treating them, go ahead and try one or more of the remedies given.
Snoring and sleep apnea can cause a great deal of grief to the snorer and their family. They can also cause severe health problems. And while it may be funny to hear a sufferer’s partner describe during the day how the snorer behaves and the lengths the partner must go to to avoid being hit when the snorer is dreaming or to get a reasonable amount of sleep, it is definitely NOT funny if you are having to deal with this in the middle of the night, when you are tired and need uninterrupted sleep.
There are many snoring aids or anti-snoring aids available to try, as well as CPAP and Maxillary Advancement Devices which may be available from your medical practitioner and which need professional advice and help to get the best use from them. These aids are not for everyone, some may suit you better than others and you should check reviews from other users to see if these will suit you. With some devices, it is possible to use them on a trial basis to see whether you can tolerate them or whether they make your sleep worse, even after a period of adjustment. Other devices are reasonably cheap and if they don’t work for you, you can try a different device. And there are exercises available here and other exercise options available here for toning slack muscles in the mouth and throat which may suit some.