SOLVING SLEEP DISORDERS
FROM THE ARTICLE '4 Sleep Disorders Solved'
By Stephanie Schorow, Special to Lifescript
Published April 26, 2010
Do you toss and turn at night or wake up feeling exhausted? You could have a sleep disorder that’s keeping you from getting the zzz’s you need. Find out what causes these 4 common sleep woes and how to banish them for good. Plus, test your sleep IQ with our quiz…
Sleep: New moms dream about it. Night-shift workers rarely get enough. But they’re not the only ones not getting adequate pillow time. Most women don't either.
Adults need about 7-9 hours of sleep per night, according to the National Sleep Foundation. Yet most women age 30-60 years old are getting less – six hours and 41 minutes to be exact.
Unfortunately, it’s not just the resulting dark circles women have to worry about. Lack of sleep can trigger a host of problems, including:
* Daytime sleepiness
* Problems concentrating
* Poor performance on the job or at school
* Irritability
* Increased likelihood of illness
* Weight gain
“The more common the sleep loss, the worse the problems get,” says Douglas Kirsch, M.D., a sleep specialist at Brigham and Women’s Hospital in Boston.
Experts agree that most people who boast about getting by on five or six hours of sleep are kidding themselves.
“They don’t realize how much better they would be with seven to eight hours,” says David Schulman, M.D., director of the Emory Sleep Disorders Laboratory in Atlanta.
Here are 4 common problems that get in the way of slumber and what to do about them:
1. Insomnia
2. Restless leg syndrome (RLS)
3. Obstructive sleep apnea
4. Narcolepsy
MY THOUGHTS
I have to cut this article because it's too long. Will be posting the suggested cure for the 4 sleep disorders in separate blogs - including how to get a good night's sleep.
Showing posts with label natural sleep therapies. Show all posts
Showing posts with label natural sleep therapies. Show all posts
Friday, April 8, 2011
Friday, March 18, 2011
NIGHT SWEATS
NIGHT SWEATS
from the article "5 Common Sleep Disorders: Disturbing or Dangerous?"
By Laurie Sanchez, Lifescript Staff Writer
Published January 26, 2011
Reviewed By Edward C. Geehr, M.D
Night Sweats
If you routinely wake up with your PJs, pillowcase and sheets drenched, you're having night sweats.
There are several possible causes: a temporary hormonal issue (such as menopause), fever due to flu or infection, the side effect of a medication (antidepressants are one culprit), sensitivity to alcohol or an overactive thyroid.
It could also indicate another sleep disorder, such as sleep apnea, or a serious health issue, including lymphoma, HIV or tuberculosis.
What you can do about it: See your doctor if night sweats continue consistently for more than a week or intermittently for more than a month, says Jill Grimes, M.D., a family physician.
Because of the range of potential triggers, your doctor may ask about your medications and alcohol intake.
“Women in their 40s can develop an alcohol sensitivity that may manifest as night sweats after a glass or two of wine,” Grimes says.
Your doctor may order a number of tests, including:
* Checking hormones to see if you’re in menopause
* Tuberculosis skin test
* Blood work, to rule out overactive thyroid and low blood sugar
* HIV test
* Chest X-ray to look for enlarged lymph nodes, which can signal lymphoma
* A sleep study, if your doctor suspects sleep apnea is behind your sweats.
If your doctor rules out any serious issues, you may be able to minimize night sweats by cutting back on caffeine and alcohol.
Regular exercise can also help, Grimes says.
“It seems to help reset the body’s internal thermostat and may decrease the frequency or intensity of night sweats.”
MY THOUGHTS
this article should remind us not to disregard anything. night sweating can be serious and probably cannot be solved by a cooler aircon. it's scary to think that something as simple as sweating can be caused by an overactive thyroid, even lymphoma.
from the article "5 Common Sleep Disorders: Disturbing or Dangerous?"
By Laurie Sanchez, Lifescript Staff Writer
Published January 26, 2011
Reviewed By Edward C. Geehr, M.D
Night Sweats
If you routinely wake up with your PJs, pillowcase and sheets drenched, you're having night sweats.
There are several possible causes: a temporary hormonal issue (such as menopause), fever due to flu or infection, the side effect of a medication (antidepressants are one culprit), sensitivity to alcohol or an overactive thyroid.
It could also indicate another sleep disorder, such as sleep apnea, or a serious health issue, including lymphoma, HIV or tuberculosis.
What you can do about it: See your doctor if night sweats continue consistently for more than a week or intermittently for more than a month, says Jill Grimes, M.D., a family physician.
Because of the range of potential triggers, your doctor may ask about your medications and alcohol intake.
“Women in their 40s can develop an alcohol sensitivity that may manifest as night sweats after a glass or two of wine,” Grimes says.
Your doctor may order a number of tests, including:
* Checking hormones to see if you’re in menopause
* Tuberculosis skin test
* Blood work, to rule out overactive thyroid and low blood sugar
* HIV test
* Chest X-ray to look for enlarged lymph nodes, which can signal lymphoma
* A sleep study, if your doctor suspects sleep apnea is behind your sweats.
If your doctor rules out any serious issues, you may be able to minimize night sweats by cutting back on caffeine and alcohol.
Regular exercise can also help, Grimes says.
“It seems to help reset the body’s internal thermostat and may decrease the frequency or intensity of night sweats.”
MY THOUGHTS
this article should remind us not to disregard anything. night sweating can be serious and probably cannot be solved by a cooler aircon. it's scary to think that something as simple as sweating can be caused by an overactive thyroid, even lymphoma.
Monday, March 7, 2011
PILLOW FOR NECK PAIN SUFFERERS
from the article "What’s the Right Pillow for You?"
By Bonnie McCarthy, Special to Lifescript
Published January 30, 2011
Neck Pain Sufferers
For the 35%-80% of the population who suffer from neck soreness, memory foam and water-based pillows are best, Zarzana says.
In fact, snoozing on a water-based pillow can relieve chronic neck pain, reduce the frequency of headaches and improve sleep by better supporting neck muscles, according to a 1997 Johns Hopkins University study.
MY THOUGHTS
in case you've forgotten, here's a memory pillow
and a water pillow
from the article "What’s the Right Pillow for You?"
By Bonnie McCarthy, Special to Lifescript
Published January 30, 2011
Neck Pain Sufferers
For the 35%-80% of the population who suffer from neck soreness, memory foam and water-based pillows are best, Zarzana says.
In fact, snoozing on a water-based pillow can relieve chronic neck pain, reduce the frequency of headaches and improve sleep by better supporting neck muscles, according to a 1997 Johns Hopkins University study.
MY THOUGHTS
in case you've forgotten, here's a memory pillow
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| www.alibaba.com |
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| www.allegromedical.com |
Thursday, March 3, 2011
RIGHT PILLOW FOR BACK SLEEPERS
RIGHT PILLOW FOR BACK SLEEPERS
from the article 'What’s the Right Pillow for You?'
By Bonnie McCarthy, Special to Lifescript
Published January 30, 2011
Back Sleepers
In this position, an unsupportive pillow or no pillow at all may place unnecessary pressure on the back and the joints between the vertebrae.
But a stack of pillows can cause injury too, Zanzana warns. If it makes your head jut farther forward than normal, you’ll get pain and tightness in your neck.
For back sleepers, she recommends memory foam, which molds to the neck’s natural curve. Denser pillows tend to be more supportive, but they’re also more expensive.
Another option is a water pillow, which has a water-filled base sandwiched between polyester filling. Just add water to achieve the desired pillow height.
Both types of pillows offer consistent support, even when you change positions.
Also, placing a second pillow under your knees – such as a bolster (tube-shaped pillow), half-bolster or wedge – can alleviate pressure on the lower back.
MY THOUGHTS
if you're wondering....
here's a memory pillow from bracesupport.com
a water pillow from zimbio.com
and a bolster from seattlehomesmag.com
Thursday, November 4, 2010
Cure for Insomnia: Sleep Better - Naturally
Sleep Better - Naturally
By Cathy Wong, About.com Guide
Updated December 22, 2009
About.com Health's Disease and Condition content is reviewed by our Medical Review Board
Getting eight hours of sleep each night helps protect your heart health, keep your stress in check, preserve your memory, and enhance your mood. Yet, a 2009 report from the National Sleep Foundation (NSF) reveals that the number of Americans sleeping a full eight hours nightly has dropped to just 28%. What's more, previous NSF research shows that 67% of American women frequently experience trouble sleeping, while 43% say that daytime sleepiness gets in the way of their daily activities.
Adopt Healthy Habits
If you need to stop skimping on sleep, start by improving your sleep habits so that you sleep better. Stick to a regular bedtime and wake time; use your bedroom only for sleep and sex; and create a sleep environment that's dark, quiet, comfortable, and cool.
Maintaining healthy habits throughout the day can also promote sounder sleep. Cutting back on caffeine, getting regular exercise, and spending time outdoors each day can all guide you toward more restful slumber.
Nighttime Stress Relief
Since stress makes it difficult to fall asleep and stay asleep, creating a stress-reducing bedtime routine increases the likelihood of getting your eight hours each night. Here are five soothing activities to consider including in your routine.
1) Yoga
A daily yoga session may help increase total sleep time in people with chronic insomnia, according to a preliminary study published in 2004. When practiced at bedtime, gentle yoga poses should help ease muscle tension and calm your mind.
2) Progressive Muscle Relaxation
Another means of releasing muscle tension, this technique involves slowly tensing and then relaxing every muscle group in your body. Starting with your toes, tense your muscles for five seconds and then relax for 30 seconds. Move on to your legs, and gradually work your way all the way up to your face. For more intense relaxation, incorporate deep breathing into the exercise.
3) Meditation
Research suggests that meditation may benefit people with sleep disorders. Before you go to bed, try devoting five to 10 minutes to a simple meditation practice.
4) Guided Imagery
Visualizing yourself in a peaceful place (such as a beach, meadow, or mountain setting) can lure your mind away from stress-inducing thoughts and lull you to sleep. To heighten the relaxing effects of this technique, try to imagine the sights, sounds, smells, and textures you might experience in such a place. Listening to a guided imagery CD can also enhance your visualization exercises.
5) Aromatherapy
Certain essential oils such as lavender and chamomile possess sedative properties known to promote sleep. Before bedtime, try taking a bath infused with a few drops of relaxing oils. You can also add a few drops of essential oils to your favorite massage oil and knead away your muscle tension, or shake two or three drops of lavender oil onto your pillowcase and breathe in the calming aroma as you fall asleep.
Natural Sleep Aids
A number of natural remedies and alternative therapies such as acupuncture, traditional Chinese medicine, ayurveda, and herbal medicine can offer further help in achieving healthy sleep.
MY THOUGHTS
relax! relax! relax. or make yourself so tired you'll just drop dead on your bed.
By Cathy Wong, About.com Guide
Updated December 22, 2009
About.com Health's Disease and Condition content is reviewed by our Medical Review Board
Getting eight hours of sleep each night helps protect your heart health, keep your stress in check, preserve your memory, and enhance your mood. Yet, a 2009 report from the National Sleep Foundation (NSF) reveals that the number of Americans sleeping a full eight hours nightly has dropped to just 28%. What's more, previous NSF research shows that 67% of American women frequently experience trouble sleeping, while 43% say that daytime sleepiness gets in the way of their daily activities.
Adopt Healthy Habits
If you need to stop skimping on sleep, start by improving your sleep habits so that you sleep better. Stick to a regular bedtime and wake time; use your bedroom only for sleep and sex; and create a sleep environment that's dark, quiet, comfortable, and cool.
Maintaining healthy habits throughout the day can also promote sounder sleep. Cutting back on caffeine, getting regular exercise, and spending time outdoors each day can all guide you toward more restful slumber.
Nighttime Stress Relief
Since stress makes it difficult to fall asleep and stay asleep, creating a stress-reducing bedtime routine increases the likelihood of getting your eight hours each night. Here are five soothing activities to consider including in your routine.
1) Yoga
A daily yoga session may help increase total sleep time in people with chronic insomnia, according to a preliminary study published in 2004. When practiced at bedtime, gentle yoga poses should help ease muscle tension and calm your mind.
2) Progressive Muscle Relaxation
Another means of releasing muscle tension, this technique involves slowly tensing and then relaxing every muscle group in your body. Starting with your toes, tense your muscles for five seconds and then relax for 30 seconds. Move on to your legs, and gradually work your way all the way up to your face. For more intense relaxation, incorporate deep breathing into the exercise.
3) Meditation
Research suggests that meditation may benefit people with sleep disorders. Before you go to bed, try devoting five to 10 minutes to a simple meditation practice.
4) Guided Imagery
Visualizing yourself in a peaceful place (such as a beach, meadow, or mountain setting) can lure your mind away from stress-inducing thoughts and lull you to sleep. To heighten the relaxing effects of this technique, try to imagine the sights, sounds, smells, and textures you might experience in such a place. Listening to a guided imagery CD can also enhance your visualization exercises.
5) Aromatherapy
Certain essential oils such as lavender and chamomile possess sedative properties known to promote sleep. Before bedtime, try taking a bath infused with a few drops of relaxing oils. You can also add a few drops of essential oils to your favorite massage oil and knead away your muscle tension, or shake two or three drops of lavender oil onto your pillowcase and breathe in the calming aroma as you fall asleep.
Natural Sleep Aids
A number of natural remedies and alternative therapies such as acupuncture, traditional Chinese medicine, ayurveda, and herbal medicine can offer further help in achieving healthy sleep.
MY THOUGHTS
relax! relax! relax. or make yourself so tired you'll just drop dead on your bed.
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