Browsing Category: Insomnia


    Sleep 8 Hours But Feel Tired?

    November 29, 2019

    Are you always tired? Do others report that you snore? Are you a tad or more overweight? If these are true, you may have sleep apnea.

    If these are all true for you, waste no time in having your doctor prescribe a sleep study. If you do have sleep apnea, it can shorten your life. And there is treatment! Those who have sleep apnea hold their breaths many times a night, gasping for air. Sleep apnea means higher risk of cardiovascular disease such as stroke, heart attack, and aneurism.

    Here is what happens in sleep apnea: the airway collapses when you breathe in. Fatty tissue lining the airway makes the airway less elastic. So sleep apnea is a condition caused by overweight, generally speaking. Snoring typically accompanies it.

    The airway collapses. Then the blood oxygen level falls. Blood pressure goes way up as a result. The sleeper, struggling to breathe, starts to wake up. Nearly waking up, the sleeper is able to complete the breath. Then he falls asleep again. The cycle can be repeated many times per minute. If a stopped breath lasts 10 seconds, it is defined as sleep apnea.

    Your cardiovascular system will wear out from the constantly spiking blood pressure. Your rest will be ruined because of the constant near-waking.

    Oddly enough, you may not even be aware that you hold your breath while sleeping. Only the telltale tiredness will tip you off that you are in fact sleep-deprived.

    The sudden rise in blood pressure many times a night is what can kill you, by leading to heart disease or stroke.

    There’s treatment?

    An effective treatment method has been developed over the past few decades. The continuous positive airway pressure (CPAP) device consists of a face mask, an air hose, and a fan in side a box. The fan supplies pressure through the hose to your airway. It’s not too much pressure–you can easily breathe out — but when you breathe in, it boosts the airway pressure enough to prevent collapse.

    One downside is that the mask can be uncomfortable. But a variety of suppliers offer options now, one of which will probably fit your face.

    The CPAP might limit your activities, too, because you always have to wear it, even if you are traveling or camping.

    The fan makes a noise, but it’s a white noise that may actually help you fall asleep.

    Let’s stack benefits against drawbacks. Without treatment, you risk early death. With it, you have to wear a mask when you sleep and locate an electric outlet. Which do you choose?


    Sleep Like A Baby

    June 25, 2018

    It is normal to have a little trouble getting to sleep during times of stress. Living with the stress of the unknown, this lack of good rest can result in illness and poor mental health.

    There are a few things that may help you sleep better and fall asleep quicker. First, it is important to abstain from alcohol, caffeine, nicotine, stimulating foods and drugs before bedtime. Try to avoid late evening meals and late-night snacking. Your body needs a rest, and if your digestive system must work through the night, you will feel exhausted the next morning. Eat properly all day long and be sure to get some fresh air and exercise. These few habits will improve your overall health.

    Make sure your bedroom is a restful haven. It is not a good idea to have computers, televisions, and other electronic devices in your sleeping area. Even when they are turned off, they give off electromagnetic waves that may interfere with your body’s systems. Unplug them or remove them from the room. Work-related items should also be removed from the room. Use battery operated clocks and radios in the bedroom to cut down on electromagnetic radiation. Place your bed against a wall where you can see the door, but not with your feet facing the door. This allows you to feel protected and less vulnerable during sleep. Buy comfortable mattresses, pillows and bed linens. The temperature range of 65 to 68 degrees has proven to be the most comfortable for good sleep. A dark bedroom is also needed for quality rest. Our bodies respond best to natural lighting and natural seasonal cycles of light and dark. Bedrooms should have good ventilation. Air the bedroom out daily to freshen the linens and the air quality. The most restful bedrooms are uncluttered. If you must use the bedroom for storage, keep the visible items to a minimum. Keep yourself warm in the bed. Wear socks, a night cap, and warm pajamas if you need to. Preheat the bed with a hot water bottle if needed.

    To help you prepare for sleep, use relaxation CDs or tapes, meditate, pray or just be quiet and clear your mind of all thoughts. If you are troubled by problems, write them down on paper and resolve to not worry about them until the next day. Do not go to bed angry. Take a vacation from your troubles overnight. Many people find that a warm herbal bath before bed can help them relax and fall asleep quickly. Lavender essential oil is an excellent choice for a relaxing bath. Keep the water warm, not too hot.

    Breathe deeply before closing your eyes for the night. Visualize a peaceful, relaxing scene in your mind. There are many natural remedies for helping you get to sleep.

    Consult a professional to learn more about helpful sleep formulas. Sleep pillows made of lavender buds, hops flowers and mugwort have proven helpful for women through the ages. If you need to talk to someone about your problems or concerns, call a trusted friend, a counselor or get professional help. Do not keep your fears and stresses bottled up inside. Some folks find keeping a journal is helpful. They record their feelings, thoughts, dreams, problems and prayers. A light cup of herbal tea or warm milk may help some people relax before bedtime.

    Take a short nap during the day if you can or if you need to. Longer naps of 20 minutes or more may disrupt your sleep cycle later in the day. Give yourself permission to get a good night of restful sleep. A sleep mask may help those of you who cannot get the room dark enough.

    Surround yourself with comfort in your bedroom, especially in the bed. I prefer all cotton and all natural materials for the bed. You might give it a try. Spray a lavender essential oil-based room freshener in the bedroom a few minutes before you turn out the lights. Develop a pre-bedtime ritual so that your mind and body will begin to respond naturally to the cues of preparing for sleep.

    I have found that the saying “Prayer or meditation should be the key to the morning and the lock to the evening” is very helpful in settling into a peaceful sleep. Sweet Dreams!