Effects of Insomnia

Understanding why we need sleep and knowing the root cause of insomnia is the first step in coming to terms with and treating it.

Define insomnia?

Insomnia is the term used to describe a lack of quality sleep; either taking ages to get to sleep, difficulty in staying asleep or waking up too early and being unable to get back to sleep.

Effects of insomnia?

People who suffer from poor quality sleep tend to be irritable, inattentive, lacking energy and accident prone.

They are more likely to suffer from depression, heart disease and strokes.

Continued sleep deprivation brings about changes in the activity and timing of important hormones such as melatonin, cortisol, leptin, thyroid hormones and prolactin. It has been shown in studies that this pattern of hormonal changes has also been witnessed in sufferers of depression and in age-related chronic conditions such as obesity, diabetes and hypertension.

This is just a taste of the negative effects of insomnia and that's without mentioning the adverse effect it has on our immune systems or the incredible impact from daytime fatigue on the occurrence of accidents; remember Chernobyl or Exxon Valdez.

What is sleep for anyway?

Nobody really knows exactly how sleep works. For centuries it was believed that sleep was just a neutral state of mind and body but modern science is beginning to identify the many positive affects a natural, good night's sleep has.

 Your Moods

The brain's metabolic rate and temperature is reduced allowing the mending of certain brain cells which would otherwise have difficulty in regenerating.

In your deepest sleeping, during the rapid eye movement REM phase we do most of our dreaming. It's at this stage when the receptors of the essential drugs serotonin, histamine and norepinephrine take a rest, restoring them to the appropriate level of sensitivity. This restorative measure is believed to be important in regulating our moods during the waking hours.

Weight loss

If you're trying to lose weight and believe that sleep loss won't adversely affect weight loss, think again. In childhood, human growth hormones HGH are responsible for tissue production, but as we grow into adults HGH becomes responsible for, amongst other things, weight regulation. HGH is only released when we sleep.

Sleep to learn

Many studies have been conducted and they have shown that whatever we take in and learn during the waking hours needs to be processed and consolidated before it is put to memory and reflected in our abilities. The process of sleep enhances this in an inestimable way.

So what is the main cause of insomnia?

There may be many reasons why we don't sleep well but the main cause of insomnia is simply stress.

Our lives, like that of any other organism, are kept for the most part at an optimum state of balance. Our hormonal secretions, fluid levels, temperature and so on are kept in balance so that the mind and body can perform at its peak.

The flight or fight response when being confronted by a predator is the most common example of a stress response but it can also be triggered by much less profound events such as crowding, noise or darkness. But even less obvious is that a stress response can happen to events such as fear, anger and even extreme pleasure.

Sometimes we can live in a permanent state of stress response and prolonged states of stress can leave the body in a constant state of alarm and imbalance.

The process of sleep runs contrary to the effects of stress response. Falling to sleep involves the gradual shutting down of systems, a decrease in metabolism and the cessation of the readiness for action.

Going to sleep makes us less alert and decreases arousal. The stress response increases arousal and makes us more alert.

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CPAP A Great Help Towards Snoring

 CPAP is known as the best standard. The reason? Because people believe that its mechanism is designed to deliver oxygen to their lungs. And the obvious fact that says CPAP manufacturers dominate the sleep apnea market.

However, when people use it to cool down their illnesses, they find it not that helpful. Some even have serious problems with either their machines or their facial skins. Only a small number can tolerate it.

So, the question is how to cure obstructive sleep apnea without CPAP? If that question is still your obsession then you'll feel happy because you have many of them. Let's take a closer look.

1)  CPAP's? What are they?

They are dental devices oral appliances and nasal devices.

The dental devices are used to widen your airway thus increasing the amount of oxygen intake. They do so by adjusting your lower jaw to eliminate the airway blockage. Make sure to have a good contact with your doctor to forge the perfect device that fits your teeth structure.

What about nasal devices? They're like CPAP's in their mechanisms. Designed to bring in as much oxygen as possible, yet these devices don't use power sources. They use your own breathe to create enough pressure to open your airway.

Interesting thing is both of these devices have higher compliance rates than PAP machines!

2) mouth and throat exercises:

Now what is the main reason that makes your breathing hell while sleeping?

It's because of the soft tissues and lax muscles inside your throat. They tend to collapse together when you sleep thus obstructing your airway.

These exercises will help you strengthen those muscles. By practicing some special exercises like Didgeridoo therapy, you will improve your condition significantly.

But these exercises are not an overnight solution. They require patient and persistence. Try to do them about 20 minutes each day in 3 months. You will see the difference!

3) Changing your sleep positions:

Perhaps the easiest way to improve your apnea condition.

When you sleep on your back, you will worsen your situation. Why? Because it will help those muscles to fall together even faster!

Try sleeping on your sides instead of on your back. The Earth's gravity will prevent that deadly contact. The trick is to put 4 to 5 tennis balls into a sock and pin it on your back. Then you can sleep on your side. It will prevent you from flipping up sleeping on your back.

Another simple technique is to elevate your head about 30 degrees while sleeping. By doing so, you will widen your airway thus improving your breathing activity.

For more information go to http://www.icuresforsnoring.info/

Cures For Snoring

Snoring will affect a large portion of the population, with as much as thirty percent of individuals over 30 years old have a problem with snoring. Middle-aged people and seniors are also more likely to snore, which means the thirty percent figure rises for this population. The simple truth is that while nobody likes snoring, nobody likes talking about the difficulties they have with the problem and the effects that it can have on their life.

When it comes to stopping snoring, there are many solutions and resolutions that medical professionals have suggested. When you go to a doctor, chances are that you'll likely either be given some type of prescription, or even be evaluated for a medical condition called Sleep Apnea, at which point you'll be given a CPAP machine to prevent snoring.

While many conventional types of solutions do work, there are also alternative ways to stop snoring that everyone should be aware of. For individuals with a serious medical condition like Sleep Apnea, there is no substitute for the CPAP machine and other conventional solutions that doctors can prescribe. However, for non-habitual snorers or mild cases of snoring, there are tricks and tips you can try to stop snoring quickly and simply.

Natural Remedies for Snoring

Natural remedies for snoring are solutions that can help a person reduce the tendency to snore. These types of products not only open the nasal passageways, but also promote normal breathing patterns to help you get a good night's rest. Many herbal anti-snoring pills and remedies contain natural enzymes and a combination of herbs that reduce nasal congestion and open up your airways.

For example, an abundance of mucus production can cause and exacerbate snoring. Bromelain, on the other hand, is a food enzyme that, if taken, helps break down this mucus. Also, immature bitter orange is an herbal ingredient that is often included with herbal remedies to aid Bromelain and other herbs with congestion relief and the reduction of phlegm and mucus.

The Nasal Passages

One culprit that contributes towards snoring is clogged nasal passages. This is mainly the problem if you're aware that your snoring starts in your nose, but can generally be a helpful step for anyone who's trying to decrease their incidence of snoring. Clearing the nasal passages assists air as it pass through, which can ultimately improve snoring and prevent it from happening.

To clear the nasal passages, one of the things that can help is a hot shower shortly before bedtime. The way hot showers works to reduce the occurrence of snoring is the same way that they work to reduce congestion when you're sick. In addition to taking a hot shower, you can also use a saltwater rinse to clear the nasal passages. If you're a habitual snorer, you can keep a bottle of saltwater rinse in the bathroom to use while you're showering. All you must do is rinse your nose out to clear the nasal passageways. You could also use a neti pot while in the shower or over the sink before bedtime.

 Fluid Intake

Believe it or not, your fluid and beverage intake has a lot to do with whether you'll snore during the night. This is especially true as it pertains to alcohol. If you're a big alcohol drinker, or love to wine and dine in the evening, you may want to find some other alternative. Avoiding any type of alcoholic beverage at least 4 to 5 hours before your bedtime, however, is crucial to prevent snoring.

Another step you can take in the area of fluid intake is to increase your consumption of water. Men require about sixteen cups of water per day, while women should drink around twelve. Getting enough water ensures that you won't be dehydrated, which is actually another factor that makes it more likely you'll snore. When you're dehydrated, or don't have enough fluids, the secretions in your nose as well as the soft palate become stickier. Since snoring occurs because air has difficulty moving through your nose and these passageways, you're more likely to snore.

 Bed Pillows

One of the tricks to preventing snoring may be found within your bed pillows. As time wears on, dust mites and allergens accumulate both on the pillow and pillow case, which can cause an allergic reaction and snoring response. This is even more true if you allow pets to sleep on the bed as you're breathing in animal dander. Animal dander, dust mites and various allergens found in your bedroom contribute to snoring, which is why changing your pillows can help. You should especially try this trick if you feel fine during the day, but congested, full and obstructed when you go to sleep.

To reduce the incidence of snoring and keep your snoring problems to a minimum, you need to replace your pillows at least every six months. Also, you should put your pillows in the dryer every couple months and turn the machine in the air fluff cycle. Both of these steps can help keep the collection of dust mites and allergens to a minimum, thereby improving snoring and giving you a better night's sleep.

Mouthguards and Anti-Snore Rings

There are also snoring remedies that require you to wear a special object while sleeping. The first of these is a dental mouthpiece device. Though some of these you can get as over-the-counter products, you can also be custom-fitted for these by visiting your dentist. Mouthpieces and anti-snoring mouthguards work by preventing the collapse of soft throat tissues, which ultimately obstruct the airways.

On the other hand, anti-snore rings are not a device that you wear in your mouth or around the jaw, but an alternative snoring solution that's based on the ancient Chinese acupressure tradition. Anti-snore rings are worn on the little finger of either the left or right hand. The idea behind these anti-snore rings is the application of continuous pressure on a certain meridian line, which is said to improve the flow of energy throughout the body. Many people who do use these acupressure rings report improvements in their snoring problem.

All things considered, there are definitely many alternative snoring solutions that can work for your particular situation. Unless you've been diagnosed with Sleep Apnea and need to wear a CPAP mask, you have the option of taking herbal remedies, wearing anti-snore rings, dental mouth guards, trying to clear your nasal passages and changing your bed pillows, among many other options. While not all of these solutions are right for each person, chances are that you'll be able get a good night's rest with the help of at least one or two of these alternative solutions to help with your snoring.

 For more information go to http://www.icuresforsnoring.info/