Learn prevention tips and treatments for insomnia from pharmacologist Joe Graedon of the popular public radio show The People's Pharmacy.
Showing posts with label overcoming insomnia. Show all posts
Showing posts with label overcoming insomnia. Show all posts
Wednesday, December 7, 2011
Posted in: Monday, October 4, 2010
33 Tips for Better Sleep
Joseph Mercola gives 33 tips and tricks for getting a good night's sleep.
Sleep is one of the great mysteries of life. Like gravity or the quantum field, we still don’t understand exactly why we sleep – although we are learning more about it every day.
We do know, however, that good sleep is one of the cornerstones of health.
Six to eight hours per night seems to be the optimal amount of sleep for most adults, and too much or too little can have adverse effects on your health.
Sleep deprivation is such a chronic condition these days that you might not even realize you suffer from it. Science has now established that a sleep deficit can have serious, far reaching effects on your health.
For example, interrupted or impaired sleep can: Read more
Saturday, July 10, 2010
4 Tips to Help Stop Snoring
Snoring is a laughing matter for some people, but what they don't realize is that many conflicts have developed from snoring. Almost half of normal adults suffer from occasional snoring while an estimated 25% of them are known to snore habitually. It is good to point out that these figures did not choose to have fallen as victim to this nighttime dilemma. Instead, they just happened to be less lucky than most of us.
Driven by the need to resolve the disturbances caused by snoring, patients often seek relief from various stop snoring products such as devices, pills, and sprays. You should realize, though, that there is still no sufficient data to back the claims of these products. To help find relief for those people who only want to have restful sleeps, here are four tips that can help you to stop snoring.
Change of sleeping position. During sleep, our air passages must have room enough to avoid o avoid the collision of certain parts forunobstructed breathing. If you sleep flat on the back, it is likely that the throat will be constricted in a way that the air passage is obstructed. However, when we sleep on our sides, these same passages will be released from possible intrusion of the dangling tissues. Additionally, the likelihood that the jaw will drop to cause obstruction will be lessened.
Lose weight. Not only would you benefit from the various consequences of losing off some pounds, you would also get around from the risk of snoring. Overweight individuals tend to have bulky necks, which create more possibilities of snoring.
Change your lifestyle in general. Vices such as alcohol and smoking are recognized as detrimental to healthful living, which for most parts is certainly true. These are good ways to encourage smoking since both have effects that can immediately affect the tissues used in breathing.
Alcohol has relaxant effects that contribute greatly to uncontrollability of throat muscles. Cigarettes, on the other hand, have the effects of changing the cells lining the esophagus. This change can create reactions suitable for encouraging snores.
Establish a good sleeping pattern. Sleeping at the same time every night can help induce a more-or-less fixed sleeping pattern. This does not cure snoring, but it can help in making the rest you want, even when you snore so loudly at night. Once your body get used to the same habit each night, simple grunts and frequent noises coming from your own mouth would no longer cause you disturbances, enough to keep you awake all night.
Get the best sleep you've had in years with proven snoring remedies in a step-by-step guide that quickly and easily cure snoring permanently. To find out how to reinvigorate your love life, restore your energy, and regain the healing benefits of sleep for a more relaxed and stress-free you, click here!
Driven by the need to resolve the disturbances caused by snoring, patients often seek relief from various stop snoring products such as devices, pills, and sprays. You should realize, though, that there is still no sufficient data to back the claims of these products. To help find relief for those people who only want to have restful sleeps, here are four tips that can help you to stop snoring.
Change of sleeping position. During sleep, our air passages must have room enough to avoid o avoid the collision of certain parts forunobstructed breathing. If you sleep flat on the back, it is likely that the throat will be constricted in a way that the air passage is obstructed. However, when we sleep on our sides, these same passages will be released from possible intrusion of the dangling tissues. Additionally, the likelihood that the jaw will drop to cause obstruction will be lessened.
Lose weight. Not only would you benefit from the various consequences of losing off some pounds, you would also get around from the risk of snoring. Overweight individuals tend to have bulky necks, which create more possibilities of snoring.
Change your lifestyle in general. Vices such as alcohol and smoking are recognized as detrimental to healthful living, which for most parts is certainly true. These are good ways to encourage smoking since both have effects that can immediately affect the tissues used in breathing.
Alcohol has relaxant effects that contribute greatly to uncontrollability of throat muscles. Cigarettes, on the other hand, have the effects of changing the cells lining the esophagus. This change can create reactions suitable for encouraging snores.
Establish a good sleeping pattern. Sleeping at the same time every night can help induce a more-or-less fixed sleeping pattern. This does not cure snoring, but it can help in making the rest you want, even when you snore so loudly at night. Once your body get used to the same habit each night, simple grunts and frequent noises coming from your own mouth would no longer cause you disturbances, enough to keep you awake all night.
Get the best sleep you've had in years with proven snoring remedies in a step-by-step guide that quickly and easily cure snoring permanently. To find out how to reinvigorate your love life, restore your energy, and regain the healing benefits of sleep for a more relaxed and stress-free you, click here!
Monday, December 21, 2009
Do Cold Temperatures Improve Sleep?
If insomnia is a problem, maybe your bedroom is too hot or too cold. Both can affect sleep.
Studies have found that in general, the optimal temperature for sleep is quite cool, around 60 to 68 degrees Fahrenheit. Temperatures that fall too far below or above this range can lead to restlessness.
Temperatures in this range help facilitate the decrease in core body temperature that in turn initiates sleepiness. A growing number of studies are finding that temperature regulation plays a role in many cases of chronic insomnia. Read more
Wednesday, August 5, 2009
10 Ways to Fall Asleep More Easily
What are the top ten ways to fall asleep more easily? Find out and vote on your favorite.
For people who have trouble falling asleep, bedtime is the start of the most stressful part of the day. Instead of tossing and turning, try some of our suggestions to help you rock yourself to sleep. Some are not new, but are so often forgotten. Consider this your reminder. Read more
Monday, July 27, 2009
7 Surprising Sleep Tips
You've probably heard the usual sleep tips - don't drink caffeine, exercise before bedtime, etc. - but if you still can't sleep, try these seven lesser-known sleep tips. They may do the trick.
Can't sleep? You have plenty of company. About half of all adults experience insomnia on occasion, and 1 in 10 battle insomnia on a regular basis, according to the Cleveland Clinic. If you fall into one of those groups, chances are you're already following the tried-and-true rules for a good night's sleep: Don't have too much caffeine (especially late in the day), don't exercise late at night, keep your bedroom at a cool, comfortable temperature, and make sure your bed, pillows and linens are comfy. Those are all good tips, but there are lesser-known things you can try to help you get more rest.
1. Set a Bedtime Alert
Most of us already use an alarm to wake up in the morning, but sleep expert Michael Breus, PhD, author of Beauty Sleep: Look Younger, Lose Weight, and Feel Great Through Better Sleep, suggests setting it at night as well. Read more
Tuesday, June 2, 2009
Why Fat People Can't Sleep
The ultimate misery: you're overweight AND you can't get to sleep at night. It turns out these two problems may be related.
Insomnia has long been associated with poor health, including weight gain and even obesity. Now researchers at UCLA have found out why.
In a study to be published in the May issue of the journal Psychoneuroendocrinology and currently available online by subscription, Sarosh Motivala, an assistant professor of psychiatry at the Semel Institute for Neuroscience and Human Behavior at UCLA, and colleagues looked at two hormones that are primarily responsible for regulating the body's energy balance, telling the body when it is hungry and when it is full. The study found that chronic insomnia disrupts one of these two hormones. Read more
Monday, April 20, 2009
10 Ways to Stop Insomnia and Get Some Sleep
Don’t let sleeplessness keep you from getting the rest you need. Try these ten ways to stop insomnia and get some sleep.
If insomnia is derailing your sleep, a prescription sleeping pill may not be the best cure. Here are some options to explore: Practice good "sleep hygiene." This does not mean making sure your bedding is clean! It means following good sleep habits, especially ensuring the bedroom environment is conducive to sleep. Read more
Monday, April 6, 2009
Why We Need a Good Night's Sleep
Scientists warn of the dangers of sleepless nights after discovering how the brain clears out the day's mental rubbish.
To sleep, perchance to dream, said Hamlet. Now scientists have shown that sleep is more about getting rid of the previous day's mental rubbish than it is about dreaming.
A study into slumber has found that the nerve connections built up in the brain during a busy day are pruned back during the night in an attempt to keep the mind from overloading on junk information.
The findings lend support to the idea that a good night's sleep is essential for consolidating important memories of the previous day and getting rid of things that would otherwise clog up the system. Read more
Friday, July 25, 2008
14 Reasons You're Not Sleeping
It's estimated that one in 10 adults struggle with chronic insomnia, and one in three occasionally deal with the condition. However, experts say many people have no idea what is keeping them up at night because those who've been dealing with sleep difficulties for long periods of time often forget the initial catalyst or don't realize the extent of their problem
Beyond not recognizing what's wrong, many people also unknowingly learn self-perpetuating behaviors or come up with solutions that hurt more than help.
"When you look at people who are having problems sleeping, a lot of the logical things they are doing to fix the situation actually end up making it worse," says Philip Gehrman, an assistant professor of psychology at University of the Sciences in Philadelphia who treats people with insomnia. Read more