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Five Natural Cures for Sleep Apnea
6/5/2009 4:56:06 PM
If you are experiencing shallow breathing or breathing pauses during sleep, you are suffering from sleep apnea. This is a sleep disorder that anyone suffering from it won't be aware about at first, since it only happens during sleep. Only a person's bed partner or sleeping partner can witness a person's sleep apnea episodes. Most people who suffer from sleep apnea will have daytime fatigue or sleepiness since there was no adequate rest during bedtime because of breathing pauses. Sleep apnea may also have certain significant effects on a sufferer's body. This is why this disturbance in sleep should be cured right away.
It is important for you to treat sleep apnea upon diagnosis. The goal in curing this sleep disorder is to restore regular breathing, and by doing this, you can reduce daytime sleepiness or fatigue or loud snoring during the night. The best thing about natural sleep apnea treatments is that they can also help reduce risks for other health problems such as heart disease, high blood pressure, stroke and diabetes.
You can cure mild sleep disorder by using the five natural cures for sleep apnea. But before enumerating these treatments, ask yourself first if you have a mild case of sleep apnea. Do you stop breathing for only a few seconds each time? Or do you have breathing pauses a few times at night?
Consult your doctor regarding the simplest cures you can do for sleep apnea. Your doctor or any sleep specialist may most likely recommend lifestyle changes or behavioral changes rather than surgery or other serious medical procedures.
The five natural treatments for sleep apnea that you can easily try right away are: to minimize alcohol intake, use of antihistamine and tranquilizers; to develop regular sleeping practices and habits; to gargle with salt water; to not smoke nor be exposed to irritants; and to try cutting down on foods that produce mucus.
Minimizing alcohol, antihistamine and tranquilizers will help you get a good night sleep. Alcohol as well as caffeine products like coffee will only keep you awake during bedtime. Avoid them as much as possible if you are hours within preparation of your sleep time. Developing regular sleeping habits will also aid you in having an undisturbed sleep. Follow a regular schedule. Go to sleep and wake up at the same time everyday, even during weekends. Avoid napping in the afternoon as this may keep you awake at night. Make sure that your scheduled sleep time will make you get enough sleep. Gargle with salt walter as this can help shrink your tonsils. The primary reason why people have sleep apnea is because of an obstruction in the airways. Shrinking your tonsils before bedtime can help you increase the passageway of air. Also avoid smoking and inhaling irritants such as dust and the pollution produced by smoke belchers. Reduce your food intake of mucus-producing foods for 2 weeks. Then start eating them again after some time and see if you notice a change. Also, eating a lot while you're close to bedtime may keep you from getting sleep. A light snack in the night however, can help you get a good sleep.
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Raj Kumar
http://www.articlesbase.com/sleep-articles/five-natural-cures-for-sleep-apnea-464634.html
Guide to 5 Popular Natural Sleep Aids for Children
6/5/2009 1:11:13 AM
Youâ??ve done all that sleep habits stuff to make your child go to sleep or stay asleep. Nothing worked. Now youâ??re desperate enough to try some natural sleep aids for children but you donâ??t know where to begin. There are more natural sleep aids in the stores than there are prescription sleeping pills. Hereâ??s a fast and easy guide to 5 popular natural sleep aids for children.
1. Melatonin
What is melatonin?
Itâ??s a hormone secreted from the pineal gland in our brain. Thought to help our bodiesâ?? sleep-wake cycle i.e when it's time to go to sleep and when it's time to wake up. Melatonin decreases the time it takes to fall asleep ("sleep latency"), and may increase the duration of sleep.
Melatonin Fast Facts
- The most popular natural sleep aid for helping adults with jet lag or effects of shift work
- Also popularly used as a sleep aid for children, more than 20 studies have shown that melatonin helps children with insomnia to fall asleep quickly
- Side effects: daytime drowsiness headaches, dizziness, a "heavy-head" feeling, stomach discomfort
- Safe with short-term use (three months or less) as concluded by the U.S. Agency for Healthcare Research and Quality (2005)
- Dosage should not exceed 3 milligrams and itâ??s not recommended by healthcare professionals to give to kids younger than 10.
- Being a popular OTC sleep aid, pharmaceutical grade synthetic form is available in many brands; AVOID natural forms that are basically melatonin derived from animalâ??s pineal glands due to possible contamination
- It must be noted however, nearly all studies of melatonin were on â??special needsâ? children i.e. autism, other development disabilities, blind. Their bodies either don't produce melatonin or do so only erratically.
- 15% of pediatricians still recommend melatonin as a sleep aid for children with insomnia, according to the medical journal Pediatrics (2002)
Before Using Melatonin As A Children Sleep Aid: -discuss with your pediatrician to rule out medical reasons for insomnia, such as breathing difficulties or behavioral conditions such as attention-deficit disorder - parents should first try techniques to change the child's sleep behavior
2. Chamomile (Matricaria recutita)
What is chamomile? Itâ??s one of natureâ??s oldest herbal sleep aid used for centuries. It is also one of the gentlest herbs making it so popular as a children sleep aid. The active ingredients are flavonoids namely, chrysin and apigenin, believed to reduce restlessness helping one feel more relaxed and more prepared to sleep.
- It also has anti-inflammatory and anti-bacterial properties. Thatâ??s why itâ??s also popularly used in cases of stomach irritation.
- Safe for both adults and children. It does not lead to dependency and has not been shown to have any side effects. However, it may cause allergic reactions in people who have plant or pollen allergies.
- Most often drunk as a tea, which has a mild, pleasant flavor. Also available for internal use in capsule or tincture form
- Known as a â??plant doctorâ?? stimulating the health of other plants, you will find it popularly combined with other herbs to make standardized herbal remedies.However, this also means you have to use with caution if your child is on other drug therapies. It may increase the effects of other sleep aids.
3. Valerian (Valeriana officinalis)
What is valerian?
- A herbal sleep aid that is also one of the top 3 popular OTC sleep aids for children. Its active ingredient is still unclear therefore how it works is unclear too.
- Generally thought to help reduce the time to get to sleep and possibly improve sleep quality.
- It also eases nervous tension, muscle tension and anxiety
- Generally safe when taken in recommended dosages. However, high doses of valerian can cause nausea, headaches, dizziness, vivid dreams, weakened heartbeat and even paralysis.
- It works well in combination with other sedative herbs. Valerian and lemon balm preparation is the most popular combo sleep aid for children since a study done in Germany showed fast and significant improvement for children under 12 with restlessness or dyssomnia (sleep disorder).
4. Lemon Balm (Melissa officinalis)
What is lemon balm?
Itâ??s an aromatic mint plant recognized by European herbalists for its ability to help induce sleep and ease nervousness. In Germany, lemon balm preparations have been approved for treatment of nervous insomnia.
- It also protects the gastrointestinal tract against ulcers. Therefore, lemon balm is a popular remedy for insomnia accompanied by a nervous stomach.
- Taken as a tea, lemon balm is quite tasty.
- When used as a sleep aid for children, the dosage according to the German study are valerian and lemon balm tablets with 160 mg of valerian root dry extract and 80 mg of lemon balm leaf dry extract.
- It is not associated with any toxicity or side effects.
5. Passion flower (Passiflora incarnata)
What is passion flower?
This herb, used by the Aztecs as a sedative, helps relax the mind and body to induce restful sleep. The active ingredient, harmine, and related compounds help inhibit the breakdown of serotonin. It also contains chrysin, the same flavonoid found in chamomile. It is an especially helpful sleep aid for sleep disorders caused by chronic pain, muscle conditions and anxiety.
- Taken as a tea, tincture or as capsules.
- Safe for use as either a sleep aid for children or adults. However, because the most common side effect of passion flower is drowsiness, don't take it unless you plan to sleep for while.
Now that you know these 5 natural sleep aids for children, always consult a licensed healthcare provider first if you are thinking of using any of them for your child. Also, you should tell your healthcare provider about all of the supplements and medication your child may be taking so that he can evaluate any potential drug-supplement interactions.
Itâ??s not easy to find appropriate supplement brands for these 5 popular natural sleep aids for children. The supplies are usually in adult dosage or in different combinations not according to the studies for children sleep aids.
Isabel Tay
http://www.articlesbase.com/sleep-articles/guide-to-5-popular-natural-sleep-aids-for-children-595015.html
Dealing With Insomnia During Pregnancy
6/5/2009 1:11:10 AM
Insomnia during pregnancy, though inconvenient, is actually common. In fact, the disorder affects nearly eighty percent of mothers, all of whom worry endlessly for the health of their child. How can an anticipating mother deal with this problem?
Insomnia, in general, is the inability to sleep or to stay asleep for a long time. This sleep disorder is caused by a variety of factors, and each of these causes requires its own methods to finally counter and cure insomnia. Insomnia can be brought on by altered work hours or jet lag. It may be induced because of bodily pain, or disorders such as gastroesophageal reflux disease, which can cause spontaneous vomiting even while the person is asleep. Nightmares and sleepwalking can also bring about insomnia, as can mental disorders such as mania or phobias. External factors, such as ingestion of stimulants, dehydration, and lack of exercise, can also contribute to insomnia.
Insomnia during pregnancy, on the other hand, can be caused by a variety of factors which may or may not be related to the baby. As a pregnant mother progresses through the later stages of gestation, her abdomen will increase in size, until carrying the child can be uncomfortable. Some mothers may also suffer back pains due to the child's weight, leading further to sleepless nights. The added weight of the child on the mother's bladder can make her urinate frequently during the night, preventing her from staying asleep.
Anxiety can also bring about insomnia during pregnancy, and in fact results in a vicious cycle. Because hormonal changes bring about insomnia during pregnancy, a mother will often naturally be awake at night. She worries about her insomnia and fears that it can harm her baby. This anxiety further intensifies the insomnia, which then keeps adding to her fears.
How can you, as a pregnant mother, cope with insomnia during pregnancy? Because of the uncomfortable size, shape, and weight of your belly, you may want to try new sleeping positions that will not strain your back or cause you pain or discomfort. You can try sleeping on your side, with a pillow or something soft under your belly. You can also take a warm, soothing bath before you sleep, in order to relax your body completely. This can make you fall asleep easily, and, along with a glass of warm milk, can keep you asleep for a longer time.
If the warm bath and glass of milk still do not work, then set the thermostat in your room to a comfortable temperature. You can also play relaxing instrumental music, preferably with soothing strains such as those made by a flute or violin. Such music may include nature sound accompaniments, such as twittering birds or the sound of the ocean crashing against the shore.
If music keeps you awake, you may want to read a book or watch television, or eat a light snack with some carbohydrates. A low dose of carbohydrates in the night time can allow your brain to produce serotonin, which can ease you closer to sleep. Do not overindulge on carbohydrates by taking chocolates and sweets, however, as this will keep you up and alert for much longer. The key to combating insomnia during pregnancy is to relax: you will learn such techniques in child birth class, so put them into practice at night as you get into bed.
If you have a chance to sleep during the day, then take it. You can also help yourself sleep better at night by exercising for about half an hour late in the afternoon. Take up yoga or meditation exercises, and do not engage in strenuous exercises, as these will actually wake you up. There are special yoga routines for pregnant mothers, so you may want to do research on them.
Insomnia during pregnancy can be worrisome for many pregnant mothers, but it is not entirely hopeless. If you are suffering from insomnia during pregnancy, do your best to relax, but without taking any pills or medication. Try not to stress about your pregnancy, the delivery, the health of the baby, or what you will do after you have given birth. Concentrate on relaxing and easing yourself into sleep, and not only will you stay healthy, but so will your baby.
Nathalie Fiset
http://www.articlesbase.com/health-articles/dealing-with-insomnia-during-pregnancy-132663.html
How To Cure Insomnia
4/22/2009 7:39:03 PM
Night after night, city after city, country after country and continent after continent - people the world over are still suffering at the hands of that age old sleeping disorder of insomnia. Laying awake at night and finding it really difficult to just clear their minds and drift off to sleep. Does this sound familiar to you? Maybe it is the middle of the night where you are now and you are finding yourself reading this article in the hope of some help as you really need a great nights sleep. You have probably tried all of the natural pills, patches a relaxation techniques and nothing has worked! If this is the case - what should you do? Well… reading on would be a great start.
Insomnia can be caused by many things, however after a while it really just becomes a bit of a habit that takes you out of a natural routine of sleep and makes it hard for you to get back into that old routine. While you are experiencing insomnia you may feel that your mind and imagination may be more active than usual - thus giving your loads to think about just as your head hits the pillow. With the speed that things happen within our modern lives you will not be surprised to hear that this is a massive problem that is suffered by millions that world over. So what can be done to deal with this most annoying problem? Is there and easy and effective solution that you can use right now to get you the results that you really need? Yes there is!
In my clinic and through my hypnosis products I have helped countless individuals to get a great nights sleep and regain control over their insomnia to get the results that they both desire and deserve. Simply put, hypnosis works to reprogram that part of the brain that we refer to as the sub-conscious mind. The sub-conscious mind is where all of your habits, beliefs and behaviours regarding your insomnia are, so it's the best place to start. It also is an extremely relaxing experience that just allows you to de-stress and enjoy your relaxation.
If you are serious about dealing with your insomnia and would like to use hypnosis to successfully deal with your insomnia then I recommend that you star be getting a hypnosis download from the internet as this will allow you to start right now. Hypnosis is so successful, however don't take my word for it - give it a go and let the results speak for themselves.
Richard MacKenzie
http://www.articlesbase.com/medicine-articles/how-to-cure-insomnia-136477.html
Insomnia and What You Can Do To Sleep Better
4/21/2009 7:58:19 PM
Insomnia is a disorder that causes a prolonged inability to sleep. This is a broad overview of insomnia and how serious it can be. Insomnia is a condition that occurs when someone who has previously been a good sleeper suffers from chronic (at least several weeks) sleeplessness.
Women are twice as likely to suffer from insomnia as men. Some research suggests that certain social factors, such as being unemployed or divorced, are related to poor sleep and increase the risk of insomnia in women. Also, insomnia tends to increase with age.
There are three types of insomnia. The most common type is psychopysiological insomnia. This is also known as conditioned or learned insomnia. Many times this is triggered by a traumatic experience like a death or loss of job. This type of insomnia can be battled by changes in the sleepers sleep rituals. For example, rearranging of the bedroom. Conditioned insomniacs associate the bed and sometimes the whole bedroom with sleeplessness. By changing the room in some way, maybe paint the walls or rearranging the furniture, the mind will work to relieve itself of the psychological block to sleep.
Idiopathic insomnia is a lifelong condition that is also known as childhood onset insomnia. Sufferers of this disorder tend to be in good health and there is no obvious life event that could have acted as a trigger. Scientists believe that sufferers of this kind of insomnia have problems in the sleep-wake centers in their brains. The condition is difficult to cure, and most recommend that the same calming sleep patterns used with other insomnia disorders be used.
The third type of insomnia, sleep-state misperception is diagnosed when someone seems to be asleep, but that person will tell you that they are awake. Very little is known about this type of insomnia and it is often not recognized as a sleeping disorder at all.
If you are having problems sleeping, try some of these techniques called Bootzin Stimulus Control.
-Go to bed only when you feel sleepy-Keep your bed as a place for sleep and sex only-If you do not fall asleep within 20 minutes, get out of bed and do something else-Return to bed only when you feel sleepy-Set your alarm and wake up at the same time everyday -DO NOT sleep in-Do not nap during the day.
By following these guidelines, you will be able to establish a good sleeping pattern that can help you get a great night's sleep. But if insomnia persists, check with your doctor for underlying physical, medication or physiological problems.
Dan Farrell
http://www.articlesbase.com/non-fiction-articles/insomnia-and-what-you-can-do-to-sleep-better-79207.html