Sleep Apnea - 7 Tips To Help You SleepWritten by Donald Saunders
Do you keep your partner awake at night with your snoring? Are you often tired during day? Do you sometimes find yourself suffering from morning headaches, being a bit forgetful, unable to concentrate and irritable? If so, you may be suffering from sleep apnea.
Sleep apnea is a very common and often undiagnosed sleep disorder that, according to some estimates, affects five percent of adult population. Characterized in particular by loud snoring and daytime tiredness, sleep apnea occurs because you stop breathing during sleep. This can occur literally hundreds of times each night and your breathing can be interrupted by up to a minute or more on each occasion.
Your breathing is interrupted either by a physical blockage to your airway (for example, loose skin in back of your throat, or perhaps your tongue, blocking your airway), in which case you are said to suffer from obstructive sleep apnea, or by a failure on part of your brain to send out necessary signals to muscles of your body that control breathing, in which event your condition is described as central sleep apnea.
It is also possible to suffer from mixed sleep apnea which, as name suggests, is a combination of both obstructive sleep apnea and central sleep apnea.
Both men and women suffer from sleep apnea, although condition is more commonly seen in men and, in particular, men who are over 40 and overweight.
The main consequence of sleep apnea is that, because your sleep is very light, fragmented and of poor quality, you also suffer from insomnia, or excessive daytime tiredness. Your partner would probably disagree and say that main problem is your snoring, but that’s a different story!
There are a range of treatments available for sleep apnea (including surgery in particularly severe cases), but in vast majority of cases your quality of life can be improved considerably with a few simple lifestyle changes and natural remedies. Indeed, in mild cases, this is often all that is needed.
Here are 7 simple tips to offset effects of sleep apnea related insomnia and restore some of that lost daytime ‘get up and go’.
Tip 1. Look at your weight.
If you’re overweight then this is undoubtedly contributing to your problem. Losing just a few pounds can make a significant difference.
Tip 2. Avoid alcohol.
Alcohol relaxes your throat muscles and this makes it much easier for these muscles to ‘collapse’ during sleep and block your airway. There’s no need to cut out alcohol altogether, but you should restrict your intake and certainly cut out alcohol in three or four hours before going to bed.
Change your mattress for back pain relief...Written by Thomas Jay Wacker
Change your mattress for back pain relief...
Back pain can be a serious problem that can bring relief by choosing proper kind of mattress. Normally, back pain comes from things like bad posture, improper lifting, injury, wrong kind of mattress and especially gravity. A mattress that offers pain relief will always provide good firm back support, as well as offering a peaceful sleep. Gravity is main reason people look for relief of back pain. Due to weight of individual, their posture, way they lift, mattress they sleep on or a combination of any or all of these, people tend to complain of back pain, and search desperately for relief, which perhaps can be achieved by choosing a properly balanced mattress designed to meet needs of each individual sleeper.
No conclusive studies have actually been shown to prove what kind of mattress is best for pain relief, as it would be a study that involves too many variables. For example, a husband with twice body mass as his petite wife is obviously going to use a different kind of mattress than her. In such a case, where husband is one who suffers from chronic back pains, maybe by choosing a mattress more suited to his needs, rather than hers, problem could be resolved. However, in theory, if they were to choose a firmer mattress that is properly fitted to husbands needs, wife would then in turn begin to suffer from a bad nights sleep. This theory alone however not case with foam mattresses, would be a whole thesis for time and money consuming research.
However inconclusive studies may be at present, both scientific researchers and common layman will agree on logic of gravity. Gravity surrounds us, binds us, is in everything, a tree, a rock, a cloud, even a bird are all subject to gravity’s will. The human spine is no exception. Humans walk upright, but human head weighs itself upon spine, and back muscles. As do internal organs, body cavity and arms. Hence slouching over, and tendency to pick things up slouched over. Slouching into injury and back pain that could potentially be relieved with a properly chosen mattress that fits users needs.