CPAP Therapy: How CPAP Controls Sleep Apnea

Sleep apnea is a sleep disorder where breathing stops and starts repeatedly. If you snore loudly and experience tiredness after sleeping all night, you might be having sleep apnea. One of the treatment options available at Easy CPAP for this condition is continuous positive airway pressure (CPAP). This treatment provides air at a pressure that is high enough to keep the airway from collapsing during sleep. The pressurized air is passed through a mask that covers the nose or mouth area, allowing you to breathe easily and sleep without experiencing interruptions.

Of importance to note is that the CPAP does not breathe on your behalf. Though pressure level needs may differ from one person to the other, you’ll be able to breathe on your own the normal way when using the machine. Often, sleep apnea patients worry about being tied to a noisy gadget, and having tubes, straps and a mask throughout the night. This fear is perfectly normal because the CPAP machine can seem overwhelming at first. However, after using it, you realize it’s not that bad.

Also Read: How Sleep Apnea Can Cause Depression

How the CPAP Machine Works

The CPAP machines that are on the market today are developed based on the principles that guided the development of the first devices developed in 1981 by Dr. Sullivan. The difference between the initial device and the modern one is that the pressure is now generated using quieter, smaller motors.

Even so, room air is drawn through a filter, then pressurized based on the settings that your sleep specialist prescribes. CPAP machines are designed to deliver pressures of between four and 25 centimeters of water pressure (CWP). This air is pushed through a heated humidifier then delivered to the mask interface through a tube.

When the pressurized air flow remains constant, it develops a cushing on the upper airway. This has been referred to as pneumatic air splint which:

  • Holds the throat in place – preventing it from collapsing
  • Prevents the tongue, the uvula, and the soft palate from moving to the airway
  • Lessens the vibration that produces the snoring sound
  • Relieves the swelling in the nose and
  • Clears the mucus along the airway
  • Normalizes breathing
  • Improves sleep quality by resolving fragmented sleep
  • Maintains oxygen levels – which avert the serious outcomes of sleep apnea.

Automatic CPAP machines are able to detect when an airway collapses through resistance measurements. They are designed to respond by increasing pressure as required to resolve sleep apnea. The machines can also detect lower pressure and respond by adjusting downward where possible.

Understanding the CPAP Machine

Sleep apnea can cause a person to stop breathing for brief moments. People who have this condition can experience these breathing lapses up to 30 times a night or for more than an hour due to blocked or closed airways. The CPAP machine helps push air into the airways when the lapses occur to keep them open.

When you are just starting to use the CPAP machine, you may experience some hurdles – that this does not have to be a deal-breaker. Getting to understand the machine is one of the main steps you need to take to get comfortable using it.

Generally, the CPAP machine comes with a pump that regulates airflow, a mask that covers the nose or the mouth and a tube that takes air from the machine to the patient.

The Mask and Straps:

It will take you time to get used to the CPAP particularly if you have not slept with something over your face before. The process of getting the mask on will also take some time in the first few days.

Generally, the CPAP machine that you get will either have a nasal mask that covers your nose, a full mask that covers both your nose and mouth or a nasal pillow mask that fits well below the nose. Out of these three mask types, you may also come across those whose nose masks have prongs that enter your nose or those that have full face masks that cover your eyes too.

With the varying mask types, it is upon you to pick the one that feels comfortable on your face. Consider trying each mask type then opt for the one that straps well so the mask is held up properly in its place. The most important thing to ensure is that the mask seals properly, in a way that allows air pressure that comes from the tube to remain constant. This way, the CPAP is able to work properly.

Common Problems of Using CPAP

Given the advantages that CPAP offers sleep apnea patients, its side effects are minimals and easy to overcome. Some of the problems that have been linked with the use of CPAP are air swallowing and dry mouth. Most CPAP machines are fitted with humidifiers to address the dry mouth problem. Some are designed to heat moist air to reduce dryness of the mouth.

Due to low pressure, the lungs are not able to blow air out. CPAP machines come with varying pressure settings, depending on whether the patient is exhaling or inhaling. Your doctor can help you determine the pressure level that helps you most and that is comfortable for you.

Even so, the use of CPAP does not in any way make asthma worse. It also reduces a person’s risk of getting a stroke, as opposed to causing one. The treatment is not known to affect inner ears or nasal sinuses. However, there are case reports that suggest the possibility of small pressure amounts being transduced across face tissues. Evidence also suggests that restrictive or overly tight masks can have an impact on midface growth in children. Close monitoring can help prevent this effect.

 

How to digest food better without medicine?

Digestion is a normal physiological mechanism that your body undergoes on consuming food, in the form of solids or liquids. It is a process that your body participates in every day, every time you intake anything. There are two types of mechanisms involved in your process of digestion- mechanical and enzymatic actions. These two processes allow your body to utilize nutrients and energy from the foods that you consume. Energy gets stored in your body in the form of ATP (adenosine triphosphate) molecules, helping you to carry out work.

If the digestion process is not proper, a lot of metabolic actions happening within your body cells gets disturbed. You not only end up with different digestive issues but also digestion associated various other health problems. Occasional symptoms may include- gas formation, acid reflux, constipation, nausea, heartburn, and diarrhea. If you experience such signs, then there is definitely a problem with your lifestyle. Your daily diet and lifestyle choices have a major impact on the health and functioning of your gut.

There are multiple factors that guide your digestion that you need to improve for proper breakdown of food. By following the guidelines given below, you can easily pace up and improve your digestion to make it more effectual.

Natural ways to improve your digestion

 

Find out the non-medicative ways to improve digestion:

  1. Proper mastication of food

When you consume solid foods, it is very important that you chew them properly to help in better digestion. It is one of the most basic things that you can start off with. The better you chew, the more you officiate digestion effectively. The first place where your digestion initiates is in your mouth. The saliva that you secrete from salivary glands aids in the initial breakdown of the food into smaller, digestible pieces. Therefore, do not swallow large food pieces directly. Take your time in chewing your food properly, and then only swallow the smaller pieces.

  1. Go frequent mini meals

There is no point in eating heavily at one meal, and then not eat anything throughout the day. Avoid consuming large portions of food at one go. Try eating mini meals at frequent time intervals. You may not know this, but doing so actually improves your digestion to a great extent. Do not overwhelm your digestive tract by eating big plates. To make your digestion process faster and better, take small snacks in every 3 to 4 hours. In this way, you can keep your hunger levels under control.

  1. Keep your body hydrated.

Drink plenty of water throughout the day to keep yourself hydrated as much as possible. There are a number of health benefits of drinking ample water all day. You can not only improve your digestive power but several other functions of your body like skin health, excretion, etc. You may experience constipation as the most prominent health issue when you have water deficits in your body.

Constipation is a problem that primarily results from dehydration and dietary fiber deficiency. You feel difficulty in passing stools, which may lead to further serious bowel disorders. When you have an adequate water supply in your body, it aids in better and faster digestion. Water breaks down a number of nutrients for better absorption by your body. Some of the cool hacks to improve your water consumption rate per day are

  • Every time you drink water, preferably using a big cup
  • You may add different flavors to your water to make it more drinkable
  • Consume flavored or herbal tea every day
  • Instead of ordering soda drinks, prefer ordering water at restaurants

 

  1. Eat products that contain ample probiotics

Probiotics are basically live bacteria that help you in improving your gut health, by aiding in healthier digestion. These are good bacteria that do not mess with your overall health, instead improves it. The food products that supply a lot of probiotics are kefir and yogurt. If you are not very sure of which product has probiotics present in I, check its label properly. When you see the names of bacteria on products such as Lactobacillus acidophilus and Bifidobacterium Infantis, blindly buy them.

  1. Be active

Avoid leading a sedentary daily life. It makes your overall health worse, including both physical and mental states. Get into something energetic and full of actions. Go for regular morning or evening walks to keep your body active and strong. Take out sometime from your mundane routine and dedicate that to physical exercises like yoga or aerobics.

Such activities not only improves your digestive mechanism but also your overall wellbeing. However, do not exercise right after having a meal. Give some time for the food to settle down and then only start off exercises. It will help to stimulate your bowel functioning in a much better way, than a usual inactive lifestyle.

  1. Get proper sleep every day

This is a very important factor that drives your digestion process in either a good way or the worse. Proper sleeping cycles are extremely necessary to monitor when it comes to digestion. You should use the rest button at the right hour of the day, to physiologically keep your body under-relaxation. This will undoubtedly help in better digestion. Although, do not hit the bed straightaway after consuming your meal. Give some time of around 2 to 3 hours to confirm proper digestion, and then only rest your body.

  1. Monitor your food habits

Avoid taking beverages with a high amount of caffeine (like coffee), and smoking cigarettes. These two factors can affect your digestion in worse possible ways. Do not exceed your caffeine consumption limit of 400 mg per day, otherwise, it will alter your bowel functioning.

Final words

If you think that rapid digestion can aid you with weight loss results, you may be wrong. When the metabolic rate increases with increased digestion, it aids in weight loss but there are other factors as well. Stress on what you are eating and how right the balance is of various macro and micronutrients in your body. Restore your metabolic function with a healthy diet.

How Sleep Affects Testosterone Levels in Men

While you’re busy trying to build your testosterone by eating healthy, exercising and using testosterone boosters. Speaking of which, you’ll love to see the Roar Ambition TestoFuel reviewed, you should also remember to get enough sleep. There is a direct relationship between the amount of sleep you have and the levels of testosterone in your body.

Less Sleep Reduces Testosterone Levels

How Sleep Affects Testosterone Levels in Men

A 2011 study that was published in the Journal of the American Medical Association shows that your testosterone levels can drop by up to 15 percent if a man gets less than five hours of sleep consistently for a week.

In the experiment, a group of young men had their testosterone levels measured on two occasions. The first was after a week of 10-hour sleep while the second was after a week of less than five-hour sleep. The results showed that their levels of testosterone declined by between 10 percent and 15 percent. They also self-reported on their mood, and many claimed to see a reduction in their vigor, energy, and changes in their mood.

Testosterone is the male sex hormone and, as such, it is very important for a variety of natural male functions. Without it, there would be many adverse effects. The man would suffer a low sex drive, disturbances in their sleep (a sort of vicious cycle that was encouraged by the lack of sleep in the first place), reduced strength and bulk in the muscles, reduced bone density, reduced energy levels, a lack of confidence and motivation, erectile dysfunction and even potential infertility.

To be sure, a lack of sleep is not the only cause for low testosterone levels. It is also caused by other things, such as stress, obesity, and even aging. From the age of 30 onward, testosterone levels in men decline by about 1 to 2 percent yearly. That means that sleeping less than five hours for a whole week consistently will drop your testosterone levels at the same rate as a decade of aging. Like there are many causes of testosterone loss, so are there many ways to boost testosterone levels in the body.

Make the Necessary Lifestyle Changes

How Sleep Affects Testosterone Levels in Men

The most natural way to do this is to change your lifestyle and make it healthier, starting with your diet. Sugar and excess carbohydrates are generally not good for your testosterone. A balanced diet with enough protein for your muscle needs is necessary. You should also include plenty of exercise in your schedule, and I’m not talking about cardio. While cardio is good for you, especially when you’re trying to lose weight or build endurance, it is not the best way to strengthen your muscles and build testosterone levels. For that, you’ll need weight training in the gym.

You should also get enough sleep ― at least seven to nine hours of uninterrupted sleep every night. A healthy sleep pattern will not only keep your testosterone levels high but also improve such things as your mood, your memory and your sense of focus. Your immune system will also be better for it.

Turn Out the Lights: 15 Sure Ways to Have a More Restful Night

With nearly 9 million people in the U.S. using sleep aids, it is obvious to see there is a problem. What do you do when you’re trying to have a restful night, but the thoughts keep coming, and your mind won’t stop racing?

The thought of having a peaceful night seems like almost a miracle to many people struggling with sleep. The good news is that with a few changes, you can start experiencing a better night’s sleep. Continue reading this article to learn fifteen ways to take a good rest.

Experiencing a Restful Night

There is no one reason people aren’t sleeping. Some people are experiencing personal problems that keep them up at night. Other people might have an environment that keeps them awake.

While there isn’t one or even two main causes keeping people up at night, the results are similar. You have people walking around like zombies, missing out on important information because of lack of ability to focus and more harmful side effects. These following tips will help you put yourself in the best situation for sleep.

1. No Liquids Before Bed

Drinking liquids before bed increase the likelihood that you’re going to get up throughout the night. Even if you think your bladder can hold a lot of liquid, your body may not operate how you want it to when you’re sleeping. Be safe and don’t drink liquids of any kind before bed.

If you drink alcohol before bed, it is even worse for your sleep. Your quality of sleep is often worse when you drink alcoholic beverages before bed.

2. Pick a Proper Mattress

Sleeping on the wrong mattress can cause major problems. Whether your mattress is too soft or too firm, both are going to cause their own brand of problems.

Read through helpful reviews like this review and see what other people have to say about the mattress you’re considering. Find a reviewer that is similar to you and see what recommendations they give you.

You want to have plenty of support for your back, but you don’t want to feel like you’re sleeping on a rock. You may want to be cozy and snug in a soft bed, but you still need that support. Find a mattress that will cradle your body but won’t cause you to feel out of joint when you wake up.

3. Get Exercise Early in the Day

If you’re tired of getting a bad night’s sleep – wear yourself out. Many times, the reason your body doesn’t want to go to sleep is that it isn’t tired. Even if your mind is tired because it has been working all day long, your body might not be.

You shouldn’t exercise right before bed. Make sure you exercise as early in the day as possible. Don’t worry about exercise tiring you out throughout the day.

While exercise will help you sleep, it won’t put you to sleep in the day. Your body will be energized by the workout, and you’ll still experience the sleep aid effect as long as you don’t exercise too close to bedtime.

4. Establish a Bedtime Routine

Whether we want to believe it or not, no matter how spontaneous we are – our bodies thrive when they’re on a routine.

If you want to increase your chances for a great night’s sleep, then you need to establish a bedtime routine. You don’t have to do anything fancy to get yourself to sleep. You just need to do whatever you’re going to do before bed every night.

When you start going through the sequence you always do right before bed, your body will start readying itself to go to sleep.

5. Bring on the Day Light

Do you like to keep the lights low in your house even throughout the day? Many people do keep the lights dimmed to keep energy costs low. While keeping the lights low is great for decreasing energy costs, it is also great at confusing your body.

If you don’t want to turn the lights on, you can either open the windows or put lighter curtains up. Light is one of the best ways to let your body know whether it is time to be awake or if it is time for a snooze.

You can even set smart lights up that will mimic a sunset so your body can start preparing for bedtime.

6. Do You Have a Sleep Disorder?

While you are implementing all of these things into your life, you should also rule out a sleep disorder. If you have a sleep disorder,  you may need to get additional help.

Many times even if you do have a sleep disorder, you’ll be able to use some of these recommendations to help you get to sleep easier. Not all sleep disorders are going to need professional treatment, but knowing what you’re working with will allow you to navigate the challenge easier.

7.  Decrease Blue Light Exposure

If you have too much blue light before bed, you can confuse your body. You may know about the sleep cycles of our bodies, but we also have something called the circadian rhythm. The circadian rhythm helps our bodies stay on proper sleep and waking patterns with light.

All electronics emit blue light, but there are some things you can do to decrease the blue light. If you’re on your phone or tablet, you can download apps that will help you keep the blue light away.

If you’re getting blue light from somewhere else, you can even get blue light blocking glasses to help you protect yourself.

8. Axe the Nap

If you get drained throughout the day, it is easy to want to flop down for a quick nap – or maybe even a long nap. Naps can confuse your body and make you less tired when you go to sleep which can hinder a good night’s rest.

9.  No Late Day Caffeine

Caffeine will give your body a jolt when you consume it. You shouldn’t consume caffeine late in the day. Even consuming caffeine a few hours before bed could cause you to get a less restful night’s sleep.

10. Stay Consistent With Bed & Rising Times

If you stay consistent with the times you go to bed and wake up, your body will start to recognize the pattern. When your body recognizes the pattern, you’ll notice you start to get tired at the same times each night. You may even start waking up before your alarm rings.

11. Check Your Bedroom Temperature

If you sleep at a temperature that is uncomfortable to you, it’s difficult to get any rest. If you have a partner that likes it colder or warmer than you do, it can be a little challenging.

Let’s say your partner likes to have it colder in the room. Instead of making your partner roast, you can grab a favorite pair of extra warm pajamas, so you stay nice and toasty the whole night.

12. Is Melatonin Right for You?

Some people won’t even try to go to sleep without using melatonin. You can try it and see if it is right for you. Different people respond to supplements in different ways to make sure to test it before you buy a big supply.

13. Calming Shower or Bath

A calming shower or bath can help melt away stress so you can let the day’s worries go down the drain. To make the bath even more zen, try some candles and bath bombs.

14. No Late Night Munchies

Who doesn’t enjoy getting a little bite before bed? Even grabbing something small can take your train off the track. You might experience indigestion or other problems because your body is still trying to work when it should be sleeping.

15. How’s Your Sleeping Environment?

If your sleeping environment is making it hard to sleep, there are a few things you can do even when you don’t control the whole environment.

Is there too much noise in the room? If there is too much noise in the room, you can get earplugs or use a sound machine that will help you keep from hearing the sound.

Is there too much light in the room? Buy darker window shades for night time or get eye covers for sleeping.

Think about anything that is keeping you from sleeping. You should remove it from the room if possible.

Some of the things that might distract you are your tv, phone, tablet, disturbing wall art, creepy tree branch outline on your curtains. Whatever it is that is distracting you from sleep; it’s got to go.

Get Healthy and Stay Healthy

Having a restful night is an important part of keeping healthy. Lack of sleep can cause many different challenges.

One of the issues people experience when they aren’t getting enough sleep is depression. If you think you’re dealing with depression, we have articles on the topic that can help you manage it naturally. Read our article today to get tips that will help you through each day.

Keys to Better Sleep

Sleep is important. Sleep lowers our stress levels and helps our bodies recharge. It helps clear our minds and makes us more productive, and it makes our bodies healthier and better able to fight off disease — great sleep can reduce your risk of everything from heart attacks to cancer. Bad sleep, on the other hand, can really mess you up. Sleep deprivation will have a negative effect on your moods, your mental health, your energy levels, and your physical health.

Getting good sleep is incredibly important to your day-to-day life and your long-term health alike. Is your sleep good enough? Here’s what you need to know about how to get the best sleep possible.

Sleep in silence (or with a white noise machine)

To get good sleep, you’ll need a little peace and quiet. Of course, for some people, that’s not possible. Some of us live in areas where sounds — ambient and otherwise — are a fact of life 24/7. Others may suffer from tinnitus — a constant sound that plays in our ears, which can be anything from ringing or buzz to a constant clicking.

Try to create the most calming silence or pseudo-silence that you can, though. Earplugs are a good option, and so are white noise machines. You can also try tinnitus remedies like Tinnitus911. And does tinnitus911 work? For some people, yes, and it’s well worth trying yourself.

Sleep in the dark

The other key part of your sleep space is the light — or lack thereof. You need a dark place to sleep in. Again, this is something that is easier for some people to create than it is for others. But you can always find solutions. You should consider blackout curtains for windows or a sleep mask for areas that just can’t seem to stay dark enough.

Millions of years of evolution have conditioned your body to sleep in the dark. Don’t fight nature. Make it dark when you want to sleep. You can even use your body’s reaction to light to your advantage by buying a wake-up light and using light therapy to wake yourself up in the morning instead of the harsh sound of an alarm clock.

Avoid alcohol and caffeine before bed

Alcohol, caffeine, and other drugs can affect our bodies and minds. That can make us more productive or help us loosen up at a party, but moderation is key.

There’s nothing wrong with the occasional nightcap, say the experts at a Woodbridge liquor store, but beware of making alcohol before bed a habit. You should not need the help of alcohol to fall asleep, and going to sleep intoxicated will make your sleep less restful and less effective at recharging your energy levels.

Go to sleep and wake up at the same times every day

The key to your sleep schedule is something called the circadian rhythm. We humans are not the only ones with circadian rhythms — it’s something that is found regularly in the animal kingdom. So what it is? It’s simply how our sleep schedule lines up with the day/night cycle of our home planet. We evolved to take advantage of that cycle in our sleep patterns. Makes sense, right?

Getting your sleep schedule right means respecting the natural rhythm. If you can, line up your sleeping time with the darkness of night. And be sure to keep the cycle rhythmic. Don’t confuse your body by waking up or going to sleep at different times every day. Instead, stay consistent. You’ll fall asleep faster and wake up more easily that way, and you’ll get more restful sleep while you’re asleep.

How To Beat Insomnia And Get The Much Needed Rest

Do you know a man can go three weeks without food, about a week without water and only 4-5 days without sleep before he starts hallucinating and goes insane? Sleep has such a major role in our lives. However, there are many cases of insomnia and sleeplessness in many people. Not having a good night’s sleep interrupts the daily activities from being carried out smoothly. Therefore, it is of highly important to address any kind of sleep issues you have. Here are some of the things you to hacks to try when you suffer from insomnia.

1. Cut back the caffeine and Alcohol

Coffee can be tricky. You might want to stay awake and productive during the day but coffee can have its effects for hours. So limit your coffee intake to a maximum of two cups and better to have them in the first half of the day. Also, do not withdraw from coffee abruptly, as it would cause withdrawal headaches that can disrupt your sleep. Coming to booze, although alcohol can make you sleepy at first, it would cause frequent disturbances in sleep. Therefore, it is always better to keep both coffee and alcohol at bay.

2. Shut all the screens off before bedtime

TV, laptops, tablets, and mobiles, keep everything off at least an hour before you go to bed. The blue light usually all electronic screens omit to stimulate the brain and you’d have difficulty falling asleep. Therefore, shut the idiot boxes and the smartphones off and distress. Maybe have a nice bath and relax to drift into a pleasant sleep.

3. Try CBD

If your insomnia is due to your chronic anxiety or restlessness, then you should try CBD. Cannabidiol is a relaxant and helps you to calm down. Contrary to popular belief, CBD is not the same ‘high’ weed. It isn’t psychoactive at all. It improves your sleep patterns and helps you sleep better. CBD is also recommended for anxiety and depression by many doctors and researchers. In addition to this, CBD is not addictive, unlike the prescriptive drugs like Valium which can be habit-forming and may have long-term side effects and dependency from the patient.

4. Set a routine for yourself

Wake up at the same time every day and sleep at the same time every day. Make a timetable for yourself and stick to it strictly. Do not deviate from it. By doing this, you are fixing a biological clock for yourself and it helps a lot with the sleep patterns. Also, on the days when you have trouble sleeping despite the routine, do not try and compensate with long naps in the afternoon.

5. Pay attention to your eating habits

Eat your dinner as soon as possible. This will give time for your digestive system to relax and you won’t have a disturbed sleep. Also, have a light dinner and reserve heavy foods for the daytime. Heartburn can keep you up at night when you stress your stomach by eating very spicy foods. Try and have chamomile tea before bed to calm your nerves and stomach.

6. Try a sleep supplement

Melatonin is the hormone responsible for your sleep. If you’re having trouble sleeping, you should try melatonin as it is highly acclaimed for its effectiveness. Like melatonin, there are other supplements that help you sleep better. Valerian root, Glycine and Lavender have similar effects and they will get you a good night’s sleep.

7. Find if there is an underlying medical issue

Sometimes, there is more to a sleepless night than we think there is. Sleep anxiety, sleep apnea, and chronic nightmares are usually the deeper psychological issues that may result in insomnia. It would always be wise to get a checkup done by a doctor to see if your mental health is alright.

6 Ways to Improve Sleep Naturally

Most people tend to get only six or fewer hours of sleep every night. This can lead to a lot of stress that can start affecting your heart, memory, and overall health. Here are a few tips that can help you get adequate amount of sleep in a natural way:

#1: Establish a sleep routine

It is important to go to bed at the same time every night and wake up at the same time every morning. It doesn’t matter whether it is a weekday, a weekend or a holiday. This way your biological clock will not get disrupted and you won’t be facing any sleep problems. It will also reduce the amount of tossing and turning you would need, to fall asleep.

#2: Exercise regularly

Being a couch potato does not help improve your sleep quality. In fact it might lead you towards depression, draining off your energy. What you need to do instead is to add some simple exercises to your routine. Keep yourself active throughout the day and avoid sleeping during the day. Also make sure your workout is all wrapped up several hours before you sleep. This way you won’t get too revved up.

#3: Stick to a healthy and balanced diet

It is important to eat healthy if you want to sleep healthy. Cut down on junk food and caffeine. If you can’t make sure you don’t have them after mid-afternoon. Your dinner has to be your lightest meal and you should ideally finish it a couple hours before you go to bed. Stay low on heavy or spicy foods that tend to keep you awake, giving you a heartburn or indigestion.

#4: Quit Smoking

As per research it is tough for smokers to feel rested even after a full night’s sleep. This is because of the stimulating effect nicotine can have. Also smoking can exacerbate sleep apnea as well as a number of breathing disorders that make it tough to enjoy restful sleep.

#5: Make it a habit to say no to nightcaps

Many have the habit of consuming alcohol before going to sleep. Although this might help you doze off initially, it doesn’t help in making you feel fresh in the morning. It in fact disrupts your brain waves and sleep patterns.

#6: Stay away from electronic gadgets before going to bed

Most people have the habit of watching TV, working on the computer, chatting on cell phone or playing a video game during the last hour of their day. They think this relaxes them; but it doesn’t. The light from these devices tends to stimulate the brain, making it harder to unwind. As far as possible, try and put away your electronic gadgets, an hour before you go to bed.

CBD gummies are said to induce better sleep at night. Most people who use this regularly claim that it makes them feel well rested and more alert and energetic during the day. As per research CBD helps in balancing and stabilizing the circadian rhythms.

Complete Sleep Cycle Guide: What are the Different Sleep Positions ?

Every night, our bodies experience this five-arrange cycle four to six times. Every one of the rest cycle stages assumes a critical part, which clarifies why you probably won’t feel your best when there are rest unsettling influences. When you comprehend the advantages of each phase of rest, you’ll see why it’s so imperative to keep a customary rest plan.

Here’s the beginner manual for the 5 phases of complete sleep cycle guide:

  • We’ve all been here: this is the point at which we start to gently float all through rest. Our eyes move gradually and muscle action backs off. In case you’re interested about attempting rest breathing systems, this is the phase to attempt them. Light sleep proceeds in this stage. Here, our eyes quit moving, our pulse starts to back off and our body temperature begins to drop. Indeed, even our cerebrum waves back off with sudden blasts of oscillatory movement called “sleep axles.” About portion of our everyday sleep is spent in this stage.
  • Here we begin entering profound rest, where ease back delta waves begin to show up mixed with shorter, speedier waves. This is where our body develops and repairs tissue, braces the resistant framework, fabricates bone and muscle. It’s likewise amid this phase a man may encounter practices referred to as parasomnias, for example, rest strolling or talking so anyone can hear.
  • Profound rest proceeds in this stage and the body keeps on recharging itself. Studies have demonstrated this is the place the well done like sparing your earlier day’s encounters to your memory and the arrival of state of mind and vitality managing hormones happens. Somebody woken up at this stage may feel tired and bewildered.
  • The REM part of a rest cycle is still somewhat of a secret. Now, your cerebrum begins sending signs to the mind’s cerebral cortex, the zone in charge of well-done like getting the hang of, considering and arranging data. In the meantime, different signs are sent to the spinal string to close down development—this is to keep you from doing things like kicking somebody in your rest supposing you’re kicking a ball.
  • Do you mull over your back, side, or belly? On the off chance that you are pregnant, sore, or have certain therapeutic conditions, you may need to rest in specific positions to be agreeable.

Now we will discuss what are the different sleep positions:

 Sleeping in the wrong way can lead to neck irritation or back torment. How you sleep may uncover parts of your identity. Read further to take best sleep position for you.

  • The Freefall Position: Around 7% of individuals consider their stomachs with their heads swung to the side. Individuals who rest along these lines have their arms folded over a pad or tucked under a pad.
  • Soldier Position: In this position, Sleepers are sleeping straight and their hands are down parallel to the stomach. About 8% people uses this position and the reports say these persons are of quiet and conservative personality.
  • Starfish Position: In this position people sleep keeping their hands over to the head and about 5% people uses this position. They are kind of shy people.
  • Fetal Position: This position is mostly opt by the woman side.

              In this position the hand is bend and carried towards their forehead.

This different sleep positions play a very crucial role for refreshment point of view.

Legs are curdled and squeezed nearby stomach. They are a bit tough by nature.

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Top 6 Self Help Strategies to Say Bye Bye to Snoring

After a thoroughly exhausting day, the idea of collapsing into your cozy bed may sound like just the thing you need to recharge your batteries. However, you find that your constant snoring wakes you and your partner up several times during the night. Instead of feeling refreshed the following morning, you feel more drained. You cannot remember the last time you enjoyed a deep, undisturbed slumber. If not treated on time, your chronic snoring can cause numerous health problems, both physical and mental.

How can you put an end to snoring?

The very first step to recovery is acceptance of the problem. Many snorers prefer to live in denial and will refuse to accept the sheer intensity of their snoring and how it can affect their lives. It is also important to understand that your chronic snoring could be a sign of a more serious health condition, particularly obstructive sleep apnea. Once you accept that your snoring could pose serious issues in the future, you will be more open to finding a solution that best suits your snoring.

  1. Get your allergies out of the way:

Snoring as a result of a blocked nasal passage is very common. In many cases, the blockage is caused simply due to a seasonal flu or common cold. In such a situation, the airway gets blocked and the air that passes through creates vibrations, which result in a snore. Before you begin with any kind of treatment for your snoring, you must first eliminate the allergies and get them out of the way so you can be sure that the snore is, in fact, caused by a reason other than a seasonal change.

  1. Start living an active lifestyle:

Being overweight not only poses serious health risks like diabetes, heart disease, and cancer, it can also create troubles in your daily life, one of them is snoring. As unlikely as this sounds, excess weight contributes to additional fatty tissues in the area around the neck. This creates an obstruction when you breathe and the air passing through the airway experiences vibrations leading to snoring. By incorporating some kind of activity that you enjoy for mere 30 minutes every day, not only will you feel energized, you will also put an end to numerous health issues, snoring being one of them.

  1. Sleep on your sides:

Most of the times, treating a snore is as simple as changing your position when you sleep. Essentially, when you lie on your back while sleeping, the tongue slips further back into the throat. Naturally, this then blocks the airway and creates a barrier for the air to pass freely. The resulting vibration then causes snoring. Sleeping on your side helps eliminate this issue. A cleared-up airway can help you breathe freely and result in sound sleep in the absence of snoring.

  1. Reduce alcohol and smoking considerably:

Consuming alcohol just before bedtime can lead to snoring. Alcohol is known to take the edge off, which essentially helps you relax. The muscles in your throat are no different and as they relax, they expand and cause hindrance to the free movement of air through the airway.

Smoking, both active and passive can lead to snoring by blocking the airways too. The smoke, nicotine and all the other harmful elements within a cigarette cause severe irritation to the throat. It also encourages mucus build-up. The subsequent inflammation within the throat causes an obstruction in the airway, which does not allow the air to pass freely. This causes vibrations in the passageway leading to snoring.

  1. Consider CPAP Therapy:

The CPAP therapy is particularly helpful if you suffer from sleep apnea. Typically, in case of sleep apnea, your breathing is not just irregular but can also stop completely several times during the night. This is also the reason you may wake up constantly, leading to disturbed sleep. CPAP therapy helps with the air pressure in the throat, keeping the airway cleared up at all times during your slumber. Not only does this help dramatically reduce snoring, it also ensures proper rhythmic breathing as well.

  1. Use Mandibular Advancement Device for the right jaw position:

Lifestyle changes can help dramatically improve the snoring situation that you may be in. However, when combined with an anti-snoring device, you can be assured that any barriers in the airway will be cleared up. Using a mandibular advancement device is one such solution. It is essentially a dental device, which when inserted, pushes the jaw forward. This in turn also ensures that the tongue doesn’t fall back into the throat, thereby keeping the passage clear and letting air pass freely.

Concluding Remarks

As trivial as it may seem at first, chronic snoring can be nothing short of a nightmare. It can cause serious sleep deprivation to both you and your partner. If not treated on time, it could further deteriorate your condition leading to much more grave situations that could affect your heart and your brain. Making simple lifestyle changes today can work wonders in the long term.

Does stress affect sleep?

Not all kinds of insomnia has its roots in stress but stress could be called a major contributing factor to sleep-loss.

A Survey that was take throughout America to gain insight into sleep habits of adults found that at least 40% of adults report not getting enough sleep.

A majority of adults surveyed that is 3 out of 4 report getting less than 8 hours sleep. 1 in 4 adults sleep for less than 5 hours every night.

Such sleep habits can put them at serious risk of several illnesses, loss of productivity and many mishaps.

But if stress is a contributing factor, reducing the same would bring in much-needed relief.

Stress can trigger insomnia and stress induced insomnia affects our ability to fall asleep and stay that way. This could in turn trigger hyper arousal disturbing sleep patterns and upsetting those.

Discovering the root cause of sleep problems

You may feel that sleeplessness is triggered due to insomnia but there could be other factors at work here.

To understand if stress is the real culprit try to figure out when did your sleep problems begin?

If you always feel let down that could be due to several factors including depression, chronic mood disorder or low serotonin production. This may or may not contribute to sleep-loss and the underlying factors could be something else.

If you began taking a certain kind of medication, some of the understated effects include loss in sleep.

Was it a major assignment at work that kept you awake with many sleepless nights in between? Is the stress from such assignments regularly hampering your sleep?

If stress is the reason for sleep troubles you should try to relax as much as possible.

People tend to worry too much they’re not getting sleep. And that worry fuels further problems— resulting in no sleep at all.

If it’s chronic stress you’re suffering from understanding how it acts on your body and responses the body produces in turn is going to help resolve it.

How does chronic stress act on us?

When our brain perceives a threat it releases a wave of hormones that trigger specific bodily responses.

Release of adrenaline results in the fight or flight response. But since today’s social situations are way different than what we experienced as primitive men where such responses actually helped us survive, today these responses just result in unfulfilled trigger responses.

This causes stress to build up over time. And as the situations that stress us have no end in sight the stress keeps building.

How to solve sleep problems by solving stress?

A healthy bedtime routine can go a long way in stemming sleep problems. I don’t know if you know this- but our body is regulated by a biological clock called circadian rhythm.

  • You won’t be able to lengthen the time you get shut-eye with one night. Slowly working towards a longer sleep time by sleeping early and waking up earlier is the way to go. This gradual increase will lengthen your sleep time.
  • We don’t notice this but most times a really comfortable pillow can help us with our sleep problems. There are people who like sleeping on the side and others want support on the back and such specialized pillows can make sleep a pleasant experience, help you sleep longer.
  • When suffering from insomnia you need to allot a time before you sleep to winding down. During this period it’s better not to read or do anything taxing including watching television. The blue light from digital screens disrupts our sleep cycle and interferes with the night time. We need a space for the alerting mechanisms in our brain to shut down and allow the brain as a whole to hibernate and go to sleep mode. You can listen to some soulful music to accelerate the shutting down, especially ones that seem to have a calming effect on you.
  • When sleeping try to avoid uncomfortable positions that can cause neck pain.
  • There’s little doubt to the fact that insomnia is an experience no one wants in their life. Insomnia itself is a cause for anxiety. We have trouble falling asleep and we raise a lot of trouble worrying if we’d fall asleep.
  • Instead of twisting and turning all night you should take control of your sleep habits and the bedroom. Associate positive emotions and sentiments with the bedroom. So don’t partake in anything that spoils the positivity associated with that room. Consequently move arguments out of that room, don’t eat food in your bedroom, don’t take your job to the bedroom, talking on the phone and other such activities should be avoided.
  • An extremely popular actor who’s known all over the world with tons of ad projects and movies under his belt has a policy that once he enters the house, he won’t take any calls from anyone. The house is for family interactions.