The Ultimate Guide To Sleep Well & Tight!
Power Nap Success
Dr. Sara Mednick, a researcher at the Salk Institute for Biological Studies, says napping benefits cell repair, heart function and hormone maintenance. What a nap is not to maximize these benefits by rejuvenating effect as soon as possible. brain function is also helpful. A NASA study found that the PNA does not facilitate vigilance, but they are improving memory functions.
Other recent studies show that energy PNA can boost productivity, reduce stress and improve mood and learning (no surprise). MRI Analysis of the kidnappers, researchers at the Salk Institute for Biological Studies has found that a nap, brain activity remains high throughout the day. Skip nap, however, and a decrease in brain activity as the day progresses.
Many who are poor to sleep at night regular time for short naps during the day. Steve Fossett said that when he made his flight record of 67 hours around the world alone in his plane, he took a few tens of three to five minutes of sleep NAP. He says he wakes up refreshed. When Lance Armstrong was the formation of his cycling race in the Tour de France, the NAP has been an important part of his routine. U. S. Marines in Iraq are instructed to take a nap before going on patrol.
101 Nap
Sleep comes in stages. A nap is intended to complete only the first two stages. They are state of relaxation and breathing slow, and the second stage - a light sleeper. The first stage takes about ten minutes. The second can last ten minutes. On this basis, many people find 20 minutes, the ideal length for a nap.
The length is open to debate, though. It seems that the ideal length for individuals varies. Your own ideal nap is probably best determined by experimentation. important point here is that if you sleep too long, you get what is called ""sleep inertia.""
It's when you feel heavy, it is difficult to concentrate and your mind is slow. It is basically winding brain activity in the prefrontal cortex. If you nap too long, it may take 30 minutes or more to ""reboot"" and overcome sleep inertia.
A nap routine
Ready for a simple two-step routine for the power nap? This is taken from research conducted at Loughborough University in Britain.
Step One: Relax and drink a cup of coffee.
Step Two: Close your eyes and let yourself fall asleep for 15 minutes.
Your body needs time to process the caffeine in coffee, so you get your sleep or ""micro-sleep"", and hits such as caffeine to wake up and you're ready to return to work. sleep-deprived subjects were used for research, and reported feeling very rested after this routine. This kind of power will probably sleep for those who are deprived of sleep as well.
Can not sleep?
You may have difficulty falling asleep quickly. Fifteen minutes of relaxation and reverie can have advantages, but what happens if you really want to sleep during this nap? Try brainwave CD drive. Listen to these CDs (the best), and slow down your brain waves will automatically put you in a state of deep meditation - or sleep in my case.
American Sleep Disorder
Find Causes
Find the cause of sleep disorders is problematic. The challenge is to understand why a person has problems that are, and how this is compatible with all others who suffer from this problem. To this end, may actually help researchers to sleep by being a patient for them. Let them know what symptoms are and, eventually, allow them to run tests to see if you can identify the cause. In addition, you can help by financially supporting their research. Since most of these groups are non-profit, relies on donations to pay for research. Involve more active you are, the greater the chances of finding the causes of these organizations. Once the case may be, they can begin to find cures.
Find cures
Find remedies for sleep disorders can be a great challenge. If the causes are unknown, it is difficult to find a solution. Some diseases, such as sleep apnea, are very difficult to find cures for this person is not necessarily a cure for physical illness. It is difficult to find a single symptom of sleep apnea (until it is too late). Then there are also conditions of sleep such as insomnia, psychological, physical which has no cure: it is simply a problem in the mind of a person. The best thing a person can do is, again, to participate in an organization such as ASDA and help find cures for sleep problems.
Provide support
Since sleep is so important for a healthy human being, losing sleep can cause more anxiety. There are many sleep problems, such as daydreaming, which can be dangerous for a person working full time. When not sleeping enough at night, your brain has trouble making synapses, we are more prone to stress and depression, your body is less likely to eliminate toxins, and your eyes are too pronounced to allow light without much sleep. Therefore, it is nice to go to a group that will allow you to discuss issues in a friendly and confidential.
In addition, it is particularly interesting because all these people to share your problems, so they do not relate only to you but they can advise potential. Finally, it is an excellent opportunity to make friends and acquaintances.
Perfect Night Sleep
In the world of increasingly stressful in which we live today, sleep is more important than ever, although many people seem to be fighting for 7-9 hours of sleep recommended elusive. It is essential that your body is rested, to ""recharge"" and strengthen the systems of the body's natural defense. After a good night, you'll feel strong, focused and ready to face the world. So what are the secrets of a good night sleep?
your mood and environment are the factors most essential to a good night's sleep. You must be comfortable and relaxed before you even begin to correct.
After coming from a hard day's work or a day care for children can be difficult to relax and begin to slow. However, it is essential that you give your body time to correct, because there is no switch on-off magic. Take a break, watch TV, listen to music or take a walk with your dog a trust company, all these actions will help take your mind and bustle of modern life. But this is only part of the solution .........
Your sleep environment is also one of the most essential elements of a good night's sleep, but for many, a simple solution for sleep disorders is actually a comfortable bed! Start with the basics should be a comfortable bed, with good support, remember that you will spend more than 7 hours a night.
Many people seem to be afraid to look away from more traditional beds, but there are options that exist, bedding market has developed over the years and the variety is greater than ever.
Inflatable air mattresses are a good option for many, and very conducive to a good night sleep. An air cushion of goodwill to support your body, especially the spine, does not seem too soft or too hard and is one of the most comfortable bed mattresses to sleep.
Modern air beds offer a choice of two mattresses - one closer to the ground, and other high looks and feel like a regular bed. Both models easily inflate and deflate and roll up in a small package when not needed. Comfort, health and services rolled into one package!
In essence, the secret is a good night's sleep, get a fundamental right, the rest will follow. Starting with the bed .....
Treatment Sleep Disorders Children
Bruxism occurs in about 15 per cent of young people and as much as 96 percent of firms increased. The etiology of bruxism is unclear. It has been linked to stress, occlusal disorders, allergies and sleep positioning. In addition, type A behavior personality associated with stress is more predictive of bruxism. Because of its nonspecific pathology, bruxism may be difficult to diagnose.
In addition to complaints from sleep partners, clenching-grinding, sleep bruxism, myofacial pain, craniomaxillofacial musculoskeletal pain, temporomandibular disorders, orofacial pain, fibromyalgia and chronic fatigue spectrum disorders are linked. The main clinical signs of bruxism include tooth wear, tooth mobility, muscle and joint masticatory hypertrophy. Other symptoms of bruxism are multiple and diverse. These include pain and dysfunction of the TMJ, head and neck pain, erosion, abrasion, loss and damage to support structures, headache, oral infections, muscle pains and spasms of tooth sensitivity, difficulties in aesthetics and oral discomfort and interference.
The treatment of bruxism may be simple or complex, depending on the nature of the disease. Severe bruxism disorders are difficult to treat and the prognosis may also be questioned. Children with bruxism are usually managed by observation and reassurance. Most children with bruxism habits disappear naturally as they grow. Adults may be managed with a treatment for stress reduction, modification of sleep positioning, drug therapy, biofeedback training, physical therapy and dental evaluation. Correction of malocclusion with orthodontic procedures for recovery, or adjustment of the occlusion by selective grinding does not control the habit of bruxism.
What about prevention? The researchers found little correlation between different morphological types of malocclusion, such as class II and III molar, bite deep overhangs, and dental wear or grinding. In addition, there is no correlation between periodontal disease and bruxism in children. Since abnormal status ""of children does not increase the probability of bruxism, early orthodontic treatment (braces) to prevent bruxism is not scientifically justified.
Bruxism is a destructive habit that can cause serious dental damage. Bruxism in childhood may be a persistent feature. occlusal trauma and tooth wear in childhood bruxism can be replaced by increased anterior tooth wear 20 years. If your child has significant tooth attrition, tooth mobility or tooth fracture may happen. It is therefore imperative to take the child to the dentist to assess for bruxism.
Night Dreams And Sleep Disorders
The data are clear: While asleep, the brain is able to do things that you can not do when sober.
When Lisa Byerley Gary, 42, and her husband launched a weekly newspaper, she was responsible for the layout and had to use a software known. Now an instructor of writing at the University of Tennessee, Byerley Gary reflects on those weeks of harassment and laughed at how she has thrown and turned.
""Night after night, all night I dream to pose in the pages on your computer,"" she said. ""We literally went through the steps and text to match."" In retrospect, she says, her dreams faster along the learning curve. ""Dreams have assured me that I was working on the problem while I slept,"" she said. ""My mind has made use of every moment.""
Sleep is the glue that connects new information to the brain. A cognitive neuroscientist at Harvard Medical School studied the effect of sleep on learning and memory.
In one study, researchers have learned how volunteers to perform a task. Later, the researchers measured the speed with which subjects completed the task. They found that those tested later in the day did not improve. But when they were allowed to sleep for at least 6 hours between training and testing, their results increased 15 percent. What really surprised the researchers was that participants continued to improve their scores over the 2 or 3 days without practice or training.
In another study, volunteers - including five amnesiacs - played a video game for several hours a day for 3 days. Then they were awakened just after they had fallen asleep to discover what was going on in their heads. Indeed, they dreamed of playing - and this was true even for the amnesic, who had no recollection of having played against him.
""It is clear that one night of sleep changes the form of memories so that you can perform tasks faster and with greater precision.""
At the University of Maryland, a pioneer in dream interpretation sees the dream as a key therapeutic tool. In one experiment, they recruited 60 people to participate in three different types of therapy. A group focused on their dreams, another analysis of a disturbing event in their lives, and a control group of another dream, he looked as if it were their own. During five sessions of therapy for 1 hour, volunteers can dissect the meaning of the dream or event and how it might apply to their lives. Then they rated their satisfaction with the therapeutic process.
Those who have examined their lives reflect their dreams were significantly more satisfied with the results that people have only the event -. Or attempted to give meaning to the dreams of others ""Dreams provided the key to fundamental questions as the treatment standard is not expected to unlock.
""People around dreams carry with them for years and years, but only once they start working on this theme underlying the dream is broken."" ""The dreams you need to pay attention to are the ones that haunt you.""
Dreams help people navigate through the emotions of life, ""he said. When you look at it, emotionally significant events are just another learning opportunity.
Dreams are like treasure maps to the unconscious. You can learn how to incubate a problem in your dreams by focusing on what you drift to sleep. Dreaming is something intuitive. If you can find all the emotion that lies beneath the surface, you can understand what to do next.
Mining for answers to your dreams: to recall your dreams more vividly and resolve most of your potential problems:
Starts on a weekend: Dreams are best remembered when you wake up without an alarm, that way you will probably sleep following REM, and your dream will be fresh in your mind.
Describing remind you: Before you sleep, you say that your dreams matter and want to remember them. Declaring its intent is the first step towards building your dream recall. If you think they are unimportant, you will forget them the moment you wake up.
Sleep easy: Start with something simple, like how to put on a big couch in your living room, stuffed. go slowly work up to more complex issues such as how to solve a problem child to your sister.
Stay on track: Make question last thing you do before leaving. As you drift off to sleep, you are very impressionable, it's a bit like a hypnotic trance. Use this time to discuss your problem. To summarize in one or two short sentences. If possible, put an object representing a dilemma bedside. Otherwise, call to mind a clear picture of the problem - just you that's the last thing you think.
Rate it: Keep a piece of paper and a pen beside your bed. Upon awakening, take a moment to lie down quietly. Look around the edge of consciousness to see if a dream is hiding. If a piece comes into your head, take it back slightly. We remember, usually in the opposite direction of our dreams.
Sleep Apnea Children
In a study of children Hopkin Center in Baltimore, 31 children aged between 6 and 16 (19 of them had severe sleep apnea) were examined using a special form or magnetic resonance imaging (MRI) and found that children with sleep apnea showed significant changes in both the hippocampus and right frontal cortex - two areas of the brain associated with learning and higher mental functions. The same study found that children have changed level of three chemicals in the brain, indicating brain damage.
This change in brain chemistry caused by the presence of sleep apnea may or may not be permanent and at this stage, further studies are needed to see whether or not this effect can be reversed. However, even if reversal is possible and brain chemistry and cognitive function can be returned to normal children with sleep apnea suffer a loss in learning, provided they are suffering from untreated sleep apnea and will certainly not able to wind back and find this learning period.
Parents should, of course, already looking for signs of sleep apnea in their children, but this study clearly indicates that early diagnosis and treatment of sleep disorders that could have a significant effect of a child succeed in life.
Signs of sleep apnea are frequent pauses in breathing during sleep, which often leads to an awareness of sleep and tossing and turning in bed. Children may also display strong or breathing difficulties, snoring, coughing, panting and occasional bedwetting at an age when this phase should normally have passed. Parents may also notice a child sleeping in an uncomfortable position, perhaps sticking their ass in the air and head back in an unconscious effort to force the airway open.
In most cases of sleep apnea in children can be treated by surgical removal of tonsils and adenoids, or excess tissue at the back of the throat or nose. In addition, a continuous positive airway pressure (CPAP) machine can also be used to provide children with a stream of air delivered through a mask worn during sleep to keep airways open.
Sleep apnea is in itself debilitating effects for each child and lack of sleep each night will mark on your child. However, when combined with a compromised IQ of your child, it becomes imperative that you act as soon as possible to have the disease diagnosed and treated.
Most Common Sleep Disorders Myths
Sleep is important is that we know. However, there is much confusion about the time our bodies "sacred rest, recovery and revitalization. Sometimes the confusion is harmless, it is sometimes dangerous.
Here are 7 myths about his zzzzzzzzzz your day:
1. Myth: Snoring may be annoying for a sponsor, but never dangerous.
Fact: Snoring can be Benin, but can also be a symptom of a sleep disorder called sleep apnea life-threatening, especially if accompanied by severe daytime sleepiness. Sleep apnea, or pauses in breathing during sleep, preventing air flow, reduces oxygen levels and strains the heart and cardiovascular system diseases, increases the risk of cardiovascular disease. People with sleep apnea awaken frequently during the night. Obesity can contribute to sleep apnea.
Remedy: Lose weight, if you think that sleep apnea has been verified. It is treatable. More recently, medical advances can help you sleep better.
2. Myth: You can "cheat" on the amount of sleep.
Fact: Sleep experts say most adults need seven to nine hours of sleep each night for the performance, health and safety best. When we do not get adequate sleep, we accumulate a sleep debt that can be difficult to repay. "Result: Sleep deprivation linked to obesity, hypertension, mood swings, decreased productivity, and safety issues at home, at work and on the road.
Solution: Put your body and your health first and early to bed for eight hours of rest.
3. Myth: Insomnia is difficulty falling asleep.
Fact: Difficulty falling asleep just one of the four symptoms of insomnia. Others include waking up too early and could not fall back sleep awakenings, frequent, and waking feeling not rested. Insomnia can be a symptom of a sleep disorder or other health problems. A recent National Sleep Foundation Sleep in America poll, 58% of adults in this country reported at least one symptom of insomnia in the past.
Solution: daily exercise, loading a bunch of fruit, vegetables, and avoid or eliminate feeding stimulants such as caffeine, chocolate, sugar and refined foods and beverages. When insomnia symptoms occur more than a few times a week and impact a person's life every day, the symptoms must be discussed with the provider of appropriate health care.
4. Myth: Health problems like obesity, diabetes mellitus, hypertension, depression and unrelated to the quantity and quality of sleep a person.
Fact: Studies have shown a direct relationship between sleep and many health problems. lack of sleep affects the secretion of growth hormone that is linked to obesity. As the value decreases the secretion of hormones to increase the chances of weight gain. Blood pressure is usually during the sleep cycle. However, interrupted sleep can adversely affect this normal decline, leading to cardiovascular problems and hypertension. Lack of sleep affects the body's ability to use insulin, which leads to diabetes.
Remedy: Lose weight and strengthen the health of whole fruits and vegetables, eat fewer fatty foods like meat, cheese and hydrogenated fats in many processed foods, 60 minutes of daily exercise, and avoid stimulants such as caffeine, chocolate and white sugar in beverages and foods.
5. Myth of the oldest, fewer hours of sleep you need.
Fact: Like most adults, people over 65 should be 7-9 hours of sleep. While changes in sleep with age, the amount of sleep we need generally does not. In fact, the National Sleep Foundation 2003 Sleep in America poll found that older people do not usually sleep less than their younger counterparts, but an average of seven hours. poor health, not age, is a major reason why many older people report sleep problems.
Solution: Building healthy habits throughout life every day is a necessity for a good night's sleep and enjoy life as a senior. daily walk, deep breathing and stretching exercises, spending time with family and friends, and jump into a hobby can help get a good night. Eat better food-for-you foods and avoid foods caffeine, refined and processed and fatty / oily. Sleep in the early afternoon, noonish, is less likely to interfere with sleep at night. And, of course, achieving your ideal weight.
6. Myth: During sleep, the brain is at rest.
Fact: The body rests during sleep. However, the brain remains active and is "charged". During sleep, we drift between the two states of sleep (rapid eye movement) REM and non-REM, in 90 cycles per minute. non-REM sleep, when our minds can still process information, has four stages with different characteristics, ranging from one stage of drowsiness, when one can be easily awakened, to "deep sleep" stages three and four, the effects the most positive and restorative sleep occurs. REM sleep is when dreams occur and force the eyes move back and forth under the eyelids.
7. Myth: If you wake in the night, it is best to stay in bed, the number of sheep, or toss and turn until finally fall asleep again.
Fact: If you wake up in the middle of the night, relaxing images or thoughts may help to induce sleep rather than counting sheep, which can be more relaxing than a distraction. Most experts agree that, if not fall back asleep within 15-20 minutes, get out of bed, go into another room and engage in a relaxing activity such as listening to music or reading. Return to bed when you feel sleepy. Avoid watching the clock. Pat should be associated with sleep and sex only.
Sleep Healthy
As I said several times through the site in this way to lose weight is to increase the body's health. To do this we need to supply cells with nutrients and the right incentives, such as exercise.
It is also important for this opportunity to rebuild the tissues of your body the nutrients that you provided. Most of this is done during sleep.
When you sleep your body goes through a cycle of hormonal secretion that facilitates reconstruction of muscle and tissue. The healthy tissue will allow you to lose fat health, growth or build muscle.
How and when?
The exact amounts of sleep each person may vary. General recommendations for 8 hours a night are a good starting estimate. The most important element is time to sleep. The body has a natural internal clock. At about 10:30 the body is primed to start the anabolic hormone release. They will help restore tissue and improve the health of your body.
However, anabolic hormones and can be released only if the body is in a state of rest and sleep. Therefore, stay awake until 10:30 is to reduce the time that the body releases these essential chemicals. At about 2 o'clock the body on the release of these chemicals in the natural cycle of every day. While you're sleeping early is crucial to maximize this window of opportunity.
Sleep quality
The amount of sleep is also linked to quality. The following tips can help you significantly increase the quality of your rest periods.
• Turn off all lights in the room - must be completely black can stop the clocks, buttons stand and ensure the window is completely censored
• Turn off all electrical appliances - Make sure the room is free of electromagnetic radiation. This can be achieved by cutting the plugs on each side of the room.
• Avoid stimulating before bedtime. - Avoid using stimulants such as caffeine. Avoid working while watching mindreading or even television. Do not exercise within a few hours before bedtime, because it stimulates the body and mind of others.
• Use EFT to calm the mind - If thoughts occupy your mind, and thus prevents the sleep of his EFT is an excellent technique for calming your mind. Meditation can also be used at bedtime to improve sleep quality before
Under the guidelines above should increase the quality of sleep to allow this vital support for your health. This is one of many issues in my classes
Sleep And Anxiety Disorders
Depression, panic disorder, post traumatic stress disorder and obsessive-compulsive disorders are four things that often lead to anxiety. With anxiety, people often suffer from sleep disorders. Sleep disorders and anxiety are often closely linked and may lead to others. traumatic experiences or panic attacks can lead to anxiety attacks. Anxiety attacks can also be introduced by worrying or thinking too much about problems in your life.
Disorders of sleep and anxiety
To relieve anxiety disorders and sleep, it is better to try to reduce your worries. Do not dwell too much on your problems. I know it's hard to do, but with practice and a bedtime routine that puts you at ease and relaxes you before bedtime, you can minimize sleep disturbances and anxiety during the night . There are legal remedies, including professional help for panic disorder. Panic disorders are common and include the night with heart pounding, feelings of panic, sweating and disorientation.
You feel like you were violated? You have no control of things? They are often the result of traumatic events such as death of someone close to you, or acts of violence against you or a loved one. There are many situations that could be classified as a trauma. You can resolve this with professional help. You can help the process of coming to grasp with the psychological situation. You've come to terms with what happened and get your life back under control. If you do this, then you're well on your way too sleep and minimize or even curing anxiety disorders.
Another common barrier to have a good sleep is an obsessive-compulsive disorder. OCD can manifest itself in a number of things. Something wrong with the bed or bedroom. Looks like someone sleeping. Real or imaginary, these things will affect sleep patterns. Compulsions, like hiding under blankets, ceiling tiles or counting something that takes all your thoughts or being too aware of your environment are all signs of OCD. Sleep disorders and anxiety are often the byproducts of OCD.
Too good night's sleep clear your head. employment issues and staff must be treated or disposed of in your mind before you sleep soothing. Sleep can also be promoted through aromatherapy and massage. Many sleep disorders and anxiety can be undone by a rigid routine before retiring for the night.
Sleep Disorders In Children
Did you know that snoring is not considered a normal condition of children? In fact, the American Academy of Pediatrics has recognized the importance of screening for snoring in children, and they recommended evaluating all children who snore for underlying sleep apnea. This is because sleep apnea in children has been associated with several important issues. Some of these issues include growth and development effects, mood and learning disorders (eg, irritability, depression, ADHD) and social dysfunction (eg, difficulty interact with friends or family members). Interestingly, children with OSA do not show similar symptoms in adults with OSA. OSA in children with symptoms of hyperactivity, irritability, inability to concentrate and focus may be more common as fatigue, excessive daytime sleepiness or involuntary dozing. However, a symptom that is often shared by children and adults with sleep apnea wakes up from sleep not feeling rested. It is important for adults to pay attention to their sleep habits of their child and watch for any sign of obvious problem.
Another common sleep problem is insomnia. Parents often complain that their child did not sleep last night, which would affect the sleep of others. Insomnia itself is a differential diagnosis in children. Instead, it is almost always a symptom of another underlying disease. Some examples of causes of insomnia are environmental factors, social stress (family conflict, for example), obstructive sleep apnea, restless leg syndrome and movement disorders. Once the leading cause of insomnia is determined, effective treatment can be started. The keys are for parents or caregivers who first recognized the signs and symptoms and then seek medical help from a specialist sleep disorders. Without medical care, sleep disorders can live for years, unrecognized and untreated, eventually lead to more serious problems in adulthood.
Finally, the restless legs syndrome (RLS), has received much attention recently. This attention is well deserved, because RLS is a common medical problem for children and adults. People often misunderstand RLS. RLS is an unpleasant sensation or discomfort that occurs primarily in the legs, usually in the evening or at night. It is characterized by the need to move the legs to relieve discomfort, and leg movement is associated with a temporary relief of symptoms. RLS may be due to reduced iron stores. Therefore, an occupational physician with laboratory tests is necessary to exclude other potentially treatable causes such as underlying iron deficiency or anemia. RLS often prevents or delays the onset of sleep, causing sleep disturbance at night. Children with RLS may complain of discomfort or unpleasant sensations in the legs. In some cases, children may complain of pain in the legs. If these symptoms persist for more than a few days, it is advisable to consult a doctor. RLS has also been associated with ADHD.
Unfortunately, sleep disorders are widespread among children, but rarely discussed, accepted or treated with regular visits to your office. It is particularly important that parents and caregivers to pay attention to recognize the signs and symptoms of sleep disorders. Parents and caregivers should seek the advice of experts when sleep problems, these problems occur. In addition, increasing evidence suggests that the variety of sleep disorders in childhood are associated with inattention, hyperactivity, depression and cognitive underpinning, which can have negative effects on growth and academic performance. We know that the results of poor sleep quality or inadequate in a slower metabolism, weight gain, and a general decline in health. Full effect of sleep on the growth and development of children is not yet fully known, but current data and the growing epidemic of obesity suggests that it may be a very important issue.
Author: Dr. Raj Kakar, M.D., M.P.H.
Mr. Kakar is a diplomat of the American Board of Sleep Medicine (D. absm) and is certified in sleep medicine at a time and internal medicine. He completed postdoctoral training at the Clinic of Stanford University sleep disorders of children and adults. He is medical director of the Sleep Disorders Center at Dallas, Plano, TX. Resources: Sleep Apnea Treatment - Treatment of snoring - sleep disorders
Sleep Disorder Studies
Types of sleep disorders
There are several disorders that affect your ability to sleep, but occur during sleep. Bruxism is an example. It is a condition where the person involuntarily grinds his teeth during sleep. According to studies of sleep disorders, affecting over 20 million people in the United States of America. Another condition was discovered through studies that the sleep disorder is syndrome of delayed sleep phase, a condition that makes it difficult to sleep and wake in the morning. Usually, the person can not sleep at midnight or later and can not wake up in the morning. It's just timiing true sleep is not affected, except that it is not enough. Another condition arises hypopnea syndrome. The person with this condition usually asleep, but suffer from shallow breathing, which limits the amount of oxygen. Thank you to the study of sleep disorders, the medical profession have much better methods of treating conditions.
There are other sleep disorders that have been studied and researched and because studies of sleep disorders. Narcolepsy is a disease in which the person falls asleep involuntarily, without any knowledge of the how and irregular sleep at night. Legs syndrome is a condition that occurs during sleep. These are periodic limb movements. These movements are involuntary and indicates that the person does not sleep as effectively as they could. disorders during REM sleep will occur in the statement involuntary muscle, which sometimes causes the use of randomly organized spasms in the limbs. According to studies of sleep disorders, this movement can be very violent to the point the person is injured or the person who sleeps with them. There are many conditions related to sleep such as snoring, sleep apnea and sleepwalking were better understood, because studies of sleep disorders.
Three treatments were the result of studies of sleep disorders. They are the psychotherapeutic drugs, and somatic. These three types of treatments will help many causes of sleep disorders, if the stress induced due to pain, psychological trauma, anxiety, or something as common as noisy sleep environment. Sudden changes in lifestyle can also contribute to sleep disorders.
Often the doctor will prescribe medication for sleep disorders. For most cases, these measures are only temporary. Stop the medication and the problem recurs. Sleep Disorder Studies have shown that psychotherapeutic treatments are more effective. These treatments are right at the root of the problem, often buried in the psyche of the patient. The drug problem may be hidden, like turning a radio to drown loud exhaust.
Sleep disorders and sleep disorders to provide a wide search area. Studies have made inroads healthy sleep to sleep better, but deeper questions. One of the best treatment seems to be a professional psychotherapist in combination with self-help treatments.
Good health and much sleep
Get A Better Night Sleep
True or False?
1. Five hours of sleep per night is very good.
2. It's OK to skimp on sleep during the workweek as long as you do this weekend.
3. Effects of sleep deprivation are short-term (eg, darkness under the eyes and dull and / or skin stained after a night of bad sleep) and has no effect on long-term health.
4. Drinking caffeine early in the evening does not disturb sleep.
5. Keeping a TV or computer in the room has no effect on sleep.
6. The amount of sleep I had nothing to do with my weight.
If you answered "true" to two or more questions that you might need to make some changes to achieve the sleep coveted "good" night and keep you in optimum health.
Experts suggest that most people need 7 to 9 hours of sleep each night, but this does not apply to everyone. Some people need only 6 hours, while those who are active or have an illness may require more.
So how do you know if enough quality sleep? Those deprived of sleep often forgotten part. Rings and "sleep" look are common, but they can also be unpredictable moods, drowsiness during the day, have difficulty concentrating, weak immune system, poor recovery from an injury and get sick more often. Poll a little too familiar?
In fact, sleep has been found to affect the ability to perform tasks involving memory, learning, logic and reasoning. This may contribute to mistakes or unfulfilled potential at school or work, as well as strained relationships at home. Most worryingly, the lack of sleep amounts have been associated with an increased risk of diabetes, hypertension, weight gain, obesity, heart disease and depression, to name a few.
But what happens if you go to bed early, have every intention to sign 7-9 hours just to stay awake watching the clock ... eyes wide open? Well, there are several simple adjustments you can do to stack the cards for a better night's sleep.
1) Avoid watching TV before bed ... especially in bed - the bed should be reserved for two things ... no sleep and romance ... Desperate Housewives or football! Research shows that those who experienced the most sleep disturbances had televisions in their bedrooms and used TV to fall asleep.
2) Try a different pillow or mattress. It is frightening to think how some of us slept on pillows and mattresses for the same years and years. Your mattress provide the support you like? You will not get back pain? There is enough space for you and your partner sleep? You sleep better, or worse, when you sleep away from home? These are all things to ask
you determine if your mattress could be "sabotage" your good night's sleep. Or, more simply, just replacing your pillow with a new version fresh, high quality can be all it takes.
3) Avoid caffeine late in the day. Did you know that even a small amount of caffeine even 10-12 hours before bedtime can cause problems falling asleep! Try removing the tea, soda and even chocolate and see if sleep improves.
4) Listen to relaxing music. Establish a bedtime routine of relaxation such as listening to music, could be just what you must tell your body it is time for sleep. So dim the lights and throw some slow jazz or purchase a "relaxing sounds" CD to help slow the mind and body for a night's sleep.
5) Try mind-body techniques. After a day full of action, the brain and body need to unwind and detox before sleep can occur (aka you need to relax!) Create a "ritual" for bedtime - take a bath, meditate , doing some easy stretches or yoga. Try to do your "ritual" in the same way, the same place at the same time each night. The repetition will trigger your mind and body, it is time to relax and sleep.
6) Try a natural sleep aid. For many people, while the above tips and suggestions can help is often not enough. if you're one of those people who really have difficulty falling asleep and staying asleep, you can try a natural sleep aid.
While over the counter sleeping pills may help you sleep, they can not be taken long term and have dangerous side effects. A sleep aid that uses natural ingredients is a better approach is sound night's sleep.
Courtesy of fitness expert and author of bestsellers, Jesse Cannone, CFT.
For more articles on health and fitness do not forget to visit his website ... http://www.losethebackpain.com/sleep.html
Dangers Of Poor Sleep
Research by Dr. Alexandros Vgontzas, professor of psychiatry at the University of Pennsylvania in Hershey shows that sleep deprivation, but others may be associated with low-grade inflammation that can lead to a series of cardiovascular problems.
Vgontzas and his team of researchers deprived 25 men and women just two hours of sleep per night for six weeks. They measured blood levels of immune system molecules called cytokines, which are normally secreted during inflammation and infection. Men and women in the study had high levels of cytokines, confirming the lack of sleep can promote an increase in chronic inflammation.
This is worrisome, especially because the ongoing inflammation has been shown to lead to hardening of the arteries, hypertension, stroke, heart disease and even heart failure. In addition, lack of quality sleep has a significant effect on levels of blood sugar. If you are sleep deprived, it takes more insulin to balance sugar levels in the blood, which can lead to heart disease and a host of other related health problems.
So you know you need more shut eye, but go to bed earlier and sleep later, just not an option with your busy schedule. Perhaps the number of hours should not be your main objective, we will try to focus on achieving "quality" of sleep. The first option that comes to mind for most people who want to sleep more sound is to seek the help of sleep-counter or prescription. However, there are several drawbacks to consider:
• Risk tolerance - that your body may require more medicine to achieve results.
• The lingering effects of the dose night before drowsiness can impair your safety, the safety of those around you and even put lives in danger.
• They can be highly addictive - which creates a danger that the body will not really learn to sleep on their own again
A much better choice is to look more natural approach. You can do simple things like avoiding caffeine and television before bedtime, or practicing relaxation exercises to help you relax. You can also request additional natural herbal to help you get a deep sleep you need to stay healthy and take care of your heart. Try these more natural approaches may be one thing to help you get a solid resting safely nights without the risks associated with traditional medicines.
There you have it. The evidence is overwhelming, get reasonable quantities of good quality sleep is critical to achieving optimal health and particularly heart health. Ultimately it is up to you to make the right decision about your individual health. Remember ... zzz disease is also less expensive!
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Effects Of Sleep Disorders
"These results are significant because of their potential application," said Samuel A. Deadwyler, Ph.D., professor of physiology and pharmacology at Wake Forest. "This could benefit patients suffering from narcolepsy and other severe sleep disorders, but also applicability to shift workers., Military, and many other occupations where sleep is often limited, but demand remains high cognitive. "
Orexin-A, also known as hypocretin-1 is a peptide naturally produced in the brain that regulates sleep. It is secreted by a small number of neurons but affects many brain regions during the day, and people who have normal amounts of orexin-A are able to maintain wakefulness. When people or animals are sleep-deprived brain is trying to produce more orexin-A, but often without success, enough to reach the final round vigilance normal day-night.
The research team, consisting of Linda Porrino, Ph.D., and Robert Hampson, Ph.D., also of Wake Forest, and Jerome Siegel, Ph.D., University of California at Los Angeles, studied the effects of orexin-A on monkeys that were kept awake overnight for 30 to 36 hours of videos, music, treats, and interaction with technicians, until their normal testing. They were then allowed to perform their tasks trained with several cognitive problems that varied in difficulty and their performance was significantly affected.
monkeys, however, if sleep deprivation were administered orexin-A either intravenously or by nasal spray immediately prior to testing, improving their cognitive abilities to normal non-sleep deprived. The researchers also noted that when the monkeys received the orexin-A in the form of nasal spray they tested higher than when administered intravenously.
"Evaluations of the brain activity of monkey trials using noninvasive imaging techniques have shown an improvement in orexin-A, which returned to normal non-sleep deprived during the execution of task model, "said Deadwyler." In In addition, we observed that orexin-A at moderate dose has no effect on performance when the animals were deprived of sleep. "
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Sleep Disorders
A basic need of human body, sleep is also a fundamental need of the human spirit. Without enough sleep, our body and mind can not function properly and we can not achieve the goals we set ourselves to do. During sleep, our body needs time to rejuvenate our minds and take the time to deal with problems, explore and rest. These activities are essential to your health and wellbeing. Most adults need about eight hours of sleep each day, but everyone is different. Children and adolescents need more sleep per night, and there is evidence that we are entering our third age, the need for sleep decreases somewhat.
What happens when not enough sleep AOT?
Missing a little sleep from time to time happens to everyone. Usually, our bodies and minds react to lack of sleep feeling groggy fog, and just a little slow. It interferes with daily routine and OSA reduces the ability to operate at top. It can also cause mood AOS to be less positive.
If insomnia is chronic, the consequences become more severe. chronic loss of sleep over a period of time can seriously damage one's ability to work SOA to work or home. atony forgetfulness, poor concentration, slower reaction times and general malaise begins to take over. This could lead to accidents, injuries and even behavior problems. your happiness and joy of living will drop further, the PM will be reduced (because you'll probably cranky and lethargic). Without enough sleep, the body can not repair and regenerate, and your mind can not take the time needed by the constant bombardment of the outside world to perform the tasks needed during periods of sleep.
How can help enough sleep?
Getting the right amount of sleep you allow it to function at peak while doing all the things you do during the day. Working, learning, exercise and interaction with others will be easier and the results will be better if Äôve had much sleep. You will be able to focus and concentrate better. With enough sleep, your mood will be lifted, so you'll be happier and you Äôll be able to take a more positive life, react in a more positive and constructive in all things.
How can you be sure AORE enough sleep?
To ensure that AORE enough sleep, use these guidelines:
Eight hours a night
Most adults need eight hours of sleep each night. Need a little more or less. How to verify whether or not you get enough sleep, awakening is natural. You can see what time you wake up, compared to what time to go to bed (to sleep), and this for a few days. You will receive an average amount of sleep you need. Make sure when you do this "normal" days and nights. If you try to do a week's holiday, when the parties until 2 am and falling into bed with a belly full of beer, you won, or sleep AOT accurate.
Wake later
If you find that you do not sleep enough, you will need to adjust your alarm time or bedtime accordingly.
Stay away from drugs
Natural sleep is the best way to sleep. Drug use (recreational or prescription) or alcohol to fall asleep is not healthy, and body and your mind will not be able to do their "work sleep" as well. Or prescription sleep aids cons should be utilized and the supervision of your doctor.
Consult a doctor if serious
If you have severe sleep problems, consult your doctor for evaluation. Sleep can be disrupted by certain illnesses, physical conditions, hormonal fluctuations, certain medications, and stress.
relaxation methods can help
Learn simple relaxation techniques to help you sleep, such as deep breathing or guided imagery.
Sleep is a cornerstone of great health and performing well in all aspects of life. good night's sleep will do wonders for the body, healthy mind and mood. The importance of sleep can not be stressed enough, so make sure you get everything you need.
Coutts special topics conquerors include: personal development, health and well-being, self-help and the Law of Attraction.
Health Benefits Of Sleep
There are many physical and psychological benefits of sleep. Over time, technology and medical advances, we are now able to establish that the lack of restorative rest can cause a variety of health complications. If you want to ensure that overall health is optimized, it would be helpful.
Psychological benefits
Sleep has been proven to help you in many physiological functions of the body. For example, many people have discovered that when enough rest, they are able to think clearer and stay focused. Many even claim that by receiving the right amount of rest, they are able to remember things.
In addition, sleep plays a critical role in preventing depression and other mental illnesses. People who are well rested be more vigorous in body and spirit. In addition, confidence levels are high and less stress is not likely to constitute a heavy burden on one who sleeps in a regular and uninterrupted.
Physical Benefits
There are many physical benefits associated with good sleep. One of the most important of these benefits is to fix it. For the body to repair itself properly, it needs rest. During the day, our body is placed in a number of harmful elements. Theses include natural wear and tear on our muscles and other internal systems from the harmful rays of the sun, environmental pollutants, even germs. When the body is asleep, they can focus on what is most important damage is necessary.
It was also discovered that the health of his heart is optimized when we have enough rest. Many strokes and heart attacks occur during the early morning hours. When a person is not the right amount of sleep is likely to occur to damage the blood vessels. In addition, higher levels of blood pressure may be experienced. All these complications can be avoided, or at least minimized simply by ensuring that we have the right amount of sleep on a daily basis.
There are many people who have health conditions and diseases that cause inflammation in the muscles and tissues of the body. With the right amount of sleep, this inflammation is reduced drastically. Those who receive the proper amount of sleep are also known to be stronger and more energetic throughout the day. This is partly the result of reduced inflammation in the body and the natural repair process, whose body experiences during sleep.
Conclusion
As you can see, there are many benefits of sleep - both physical and psychological. We can avoid serious health complications simply time each night to get a good amount of rest. In general, sleep seven to nine hours each and every day is considered sufficient.
Michael manages the site Rupkalvis LifeFormulas offering a unique blog about his daily activities with ITV Ventures and their many health-related products. One of the products offered by the company is Straight 2 Sleep, which is a powerful sleeping supplement that can help you fall asleep - and stay asleep all night.
Sleep Disorders In Children
How much sleep their child receives is often a major concern for new parents. Newborns have irregular sleep cycles and sleep an average of 16-17 hours per day. Well, you can sleep only 1 or 2 hours at a time. As children grow, the number of hours they need for sleep decreases. A child of preschool age can still take 10 to 12 hours of sleep per day, while school-aged child sleeps about 10 hours each day. It is important to understand that each child is different sleep cycle.
It is known that the child has a sleep disorder can also conduct and attention problems at school. A recent study reported that 37% of schoolchildren significant problems, sleep at night. Problems often a reluctance to go to sleep, sleep disorders, nightmares and sleepwalking. The more mature children, bedwetting can also become a challenge. Sleep problems are also typical in children with ADHD. It is important to try to understand whether these problems, especially if your child has difficulty falling asleep, are a side effect of medication for ADHD, he or she could be taken.
sleep problems in children can be beaten, no doubt, where a consistent sleep cycle is followed to ensure that your child gets enough rest. Start by establishing a peaceful, just before bedtime. It is a good time to read a story or take a bath. The gradual reduction, the child will be able to fall asleep faster. Once the body adapts to a routine, he or she is more likely to be tired at the same time each night. If your child suffers from night terrors or nightmares, then make them more comfortable to start a night light in the room and allow him to sleep with a favorite toy. physical comfort, sleep like a solid base is also suggested that a good night, as well as spacious and comfortable pajamas.
Children learn by example, so follow a regular sleep ritual yourself. If your child's symptoms continue, then consider seeing a sleep specialist. Often, sleep problems in children may be caused by depression or other anxiety disorders. However, remember that each child is unique. If they are energetic and active during the day, so do not worry if you have difficult nights sometimes.
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