Sleep Tactics for Toddlers

Now being a Dad of a full fledged 2 year old, I am realizing more and more how important it is to have a night time routine for a toddler.

There are a few simple tactics that will help your toddler to sleep and avoid any problems in the future. A sleeping routine for your toddler doesn't need to be treated as a military-precise regimen, but can be a positive cornerstone for a healthy lifestyle. A good day is built on a strong foundation of sleep after all!

If your toddler is constantly getting up and calling out for you, it's just their way of delaying the inevitable but can naturally be the source of irritation for parents. Firstly, make one hundred per cent sure that nothing is genuinely wrong and then spend a little time with them to make sure they are comfortable and settled. It has been proven that some adults' anxiety and abandonment issues may have roots from being separated from their parents at an early age so it's important to acknowledge them. Show them that you love them and ensure

Why I miss sleep

Not getting enough sleep can be pretty miserable, however getting a good night's sleep can make you feel like a new person!

The benefits of sleep seem obvious. And yet scientists have long debated precisely how it improves brain performance at the cellular level. One camp argues that sleep reduces the unimportant connections between neurons, preventing brain overload. Another camp maintains that sleep consolidates memories from the previous day.

A group of researchers recently tried to settle this debate by studying the larvae of a common see-through aquarium pet, the zebrafish. Like humans, zebrafish are active during the day and sleep at night. Unlike humans, zebrafish larvae are transparent, which allowed researchers to watch their brains as they slept. The researchers, led by Lior Appelbaum and Philippe Mourrain of Stanford University, tagged the larvae neurons with a dye so that active neuron connections, or synapses, appeared green, whereas

The Low Down on Sleep Paralysis

It is no doubt that sleep paralysis is a pretty scary experience.  If you don't know what I'm talking about be sure to check out the article below...

Have you ever woken up from sleep only to discover that you cannot move a muscle? With the exception of maybe your eyes and your breathing, you find yourself virtually frozen in bed. For some this situation is then made exponentially worse by hallucinations that manifest in their surroundings, threatening

Sleep Disorder or ADHD

Knowing the difference between a sleep disorder and something else can be a bit tricky at times.  Here is some information that might help point you in the right direction.

When it comes to children, sleep disorders can be misdiagnosed as Attention Deficit Hyperactivity Disorder (ADHD) or Attention Deficit Disorder (ADD). That’s because some of the symptoms are similar (i.e. hyperactivity, easily distracted, and difficulty sleeping).

According to Dr. Carl Hunt: “Sleep disorders are often not recognized in children, and symptoms related to sleep deprivation may be erroneously attributed to hyperactivity or behavior disorders, to boredom with school or today’s hectic lifestyles.”

If you have children, one way of preventing him/her from getting sleep disorders is by ensuring that

Night Time Habits That Affect Sleep

Too many times we get caught up in the moment, the day, the business of life and we begin habits that may eventually affect our sleep.  Here is a great article on just that!

Wondering why you just can't get a good night's sleep? What you're doing before bed may be the culprit.

TV time: You've saved up a DVR's-worth of your favorite TV show, and it's finally time to settle in with an episode or two. Fast-forward three hours later, and you realize it's well past your bedtime. Watching too much TV or staring at your computer all night can mess with your body clock, so make sure you set a limit to the amount of screen time you're getting at night, and turn off those electronics at least 20 minutes before bedtime.

Late-night exercising: Hitting the gym after work doesn't disrupt your sleep schedule — in fact, daily exercise actually helps you sleep better. But exercising only a couple hours before you go to sleep can energize your body so much that it's

The Sleep Apnea Risk

Sleep Apnea is a very serious problem for many people around the world.  Educating yourself on the signs, and symptoms is the first step in dealing with sleep apnea.

A study in the latest issue of the journal SLEEP provides further evidence that sleep apnea should never be left untreated. Older adults have twice the death risk when excessive daytime sleepiness is paired with obstructive sleep apnea.

The study involved 289 participants at least 65 years old and with no clear signs of dementia or depression. The average age at the start of the study was about 78 years old. About three-quarters of the patients were female. 

An overnight sleep study at the beginning of the study was used to diagnose participants with

Promoting Sleep Through Exercise

Getting enough sleep and enough exercise are both vital to a healthy mind and body.  However, there is a strong link between one and the other.  Better exercise often can equal better sleep.  Let's find out more!

You're more likely to get a good night's sleep if you perform moderate exercise for at least 150 minutes a week - that's only 30 minutes a day for five days. This finding from Oregon State University comes after reviewing data on more than 3,000 adults between ages 18 and 85 who participated in the National Health and Nutrition Examination Survey. 

For a week after they were examined, the study participants wore an accelerometer on their right hip for a week. Results showed that those who did moderate exercise for

What is Sleep Paralysis

Sleep paralysis can be a pretty scary experience, especially when it occurs for the first time.  Here is some great information that may help alleviate some anxiety if it does occur.

What is Sleep Paralysis?

According to Wikipedia , Sleep Paralysis is paralysis associated with sleep that may occur in normal subjects or be associated with narcolepsy, cataplexy, and hypnagogic hallucinations. The pathsophysiology of this condition is closely related to the normal hypotonia that occur during REM sleep. When considered to be a disease, isolated sleep paralysis is classified as MeSH D020188.[2] Some evidence suggests that it can also, in some cases, be a symptom of migraine.

What are the possible causes?

Many people who commonly enter sleep paralysis also suffer from narcolepsy. In African Americans, panic disorder occurs with sleep paralysis more frequently

Sleep Violence

When you think of risky activities sleep is probably is pretty low on the list.  That might not always be the case.  Here is an interesting article on sleep violence. 

Lady Macbeth sleepwalking, a painting by Henry Fuseli. Credit: commons.wikimedia.org

Last month, psychiatrists at Stanford University announced that sleepwalking is on the rise. More than 8.4 million adult Americans—3.6 percent of the population over 18—are prone to sleepwalking. That’s up from a 2 percent prevalence the same authors found a decade ago.

And as the latest issue of Scientific American Mind notes, a subset of these nighttime wanderers may be at risk for a disturbing and dangerous phenomenon: sleep violence. Aggressive somnambulance in the general population hovers at or below 2 percent in surveys conducted in North America and Europe. But not all sleepwalkers exhibit violent behavior and what causes the violence remains a puzzle to researchers.

In fact, three separate disorders are associated with sleep violence. In arousal disorders—discussed in-depth in this month’s feature—an individual operates in a mental state between wakefulness and sleep, carrying out complex behaviors with no evident conscious awareness. In comparison, people with

Sleeping with the enemy, well kind of...

It's no secret that learning how to actually sleep with someone next to you can be difficult especially if that person has some unique sleep characteristics.  Let's take a look...

Hearing loud booms. Walking. Binge eating. Temporary paralysis. Teeth grinding. These are just a few of the bizarre things some experience when in a subconscious state.

Then there’s “sexsomnia.” As detailed in a recent Star story, sexsomniacs engage in sex while they are asleep. (While more research is needed, the joint presence of “sex” and “sleep” suggests new parents are not at risk.)

But there are other, less exotic sleep disorders. And for whatever reason, these tend to affect married or cohabitating women.

Gentlemen, here are five to watch for and suggestions on how to cope:

Disorder No. 1: Feathery Kleptomania

That’s weird. When you fell asleep, your head was on a pillow. But now it’s 2 a.m. and your head is on the sheet and your pillow is trapped between your spouse’s legs as if she’s on a plane and the pilot just said, “Prepare for an emergency landing.” Trying to free your pillow with gentle tugging is useless. Her thighs have turned into the jaws of a pit bull. Tickling her is also not advised, since this will only spark an angry, “Stop waking me up!” Sleep on your forearm. Your pillow is gone.

Disorder No. 2: Sleeping Smartphone Syndrome

It’s 3 a.m. Your partner is snoring. Her eyes are closed. But, incredibly, she is now fumbling for her BlackBerry or iPhone perched in the nightstand charger. She cradles the phone and brings it closer. The screen is now glowing, as is her face. Although you’re terrified, when your partner suffers from Sleeping Smartphone Syndrome, just make soothing Internet sounds until she eventually drops the gadget on your forehead and mumbles something about Facebook.

Disorder No. 3: Heat Seeking Cold Flailing

When your partner is sleeping, control of her body can shift from the brain directly to her hands and feet. For many women, sleep also coincides with an inexplicable drop in core temperature, from 37 degrees to roughly minus 162. Thus, your partner’s extremities, now icy and operating with a mind of their own, are drawn like heat-seeking missiles to your exposed skin. Have you ever had the nightmare in which an

The Belly Fat and Sleep Connection

All too often the side effects of sleeplessness can be associated with weight gain.  Sometimes turning into a vicious cycle of lack of sleep leading to weight gain, or weight gain leading to sleeplessness.  So what is the connection?

Not many of us have ever connected sleep with our belly fat. But if the current researches are anything to go by, there is a huge link between fatigue, insomnia and irregular hours of sleep that contribute to an increase in fat around our stomach and the thoracic cavity. In fact, it is not just sleep that does this, other factors such as fatigue and lethargy; irregular hours of sleep and sleep after an extremely heavy, fatty meal can also cause this to happen.

This phenomenon can occur more commonly in people, who have an increased level of cortisol in the blood along with elevated sugar and insulin release. A combination of all this can lower the basal metabolic rate of the person and also lead to increased storage of fats. It can make people feel more tired, push them into a sedentary life style and add a few inches to their waist.

Cortisol is related to sleep

Cortisol is a stress hormone that is only released when the body is suffering from anxiety and tension. Cortisol can affect the quality of sleep that a person is suffering from. In fact, the quality of hormones released, basal metabolic rate and appetite is affected. In fact, some people may suffer from

Americans and Sleep Apnea

It is clear that the diagnosis of sleep apnea is on the rise within the American population.  With so many people dealing with this particular sleep disorder, educating yourself on the risks and treatments early can make all the difference.

Affecting over 12 million Americans, sleep apnea is a debilitating health condition. Due to a lack of public awareness and the fact that apnea events occur during sleep, millions suffer from it without even knowing. It can severely disturb a person’s life and due to a lack of public awareness millions suffer from it without even knowing. Sleep apnea occurs during sleep so many have no idea that they are literally waking up hundreds of times throughout the night. The inability to completely fall asleep for any substantial amount of time due to constant sleep disturbances can lead to weight gain, cognitive problems, impotency, headaches and a lack of productivity at work.

Types of Sleep Apnea

There are three major types of sleep apnea. Obstructive sleep apnea (OSA) is caused by a blockage of the airway, usually when the soft tissue in the rear of the throat collapses and closes during sleep. The second, central sleep apnea is when the brain fails to send signals to the muscles to breathe during sleep. The third is mixed apnea in which both obstructive and central sleep apnea are present. Regardless of the cause, with each apnea event in which the sleeper stops breathing, the brain arouses them to wake up just enough to catch their breath. This can happen hundreds of times a night without the person having any idea.

Causes

Obstructive sleep apnea is most often caused by being overweight. The extra soft fat tissue thickens the wall of the windpipe causing the inside opening to narrow, making it harder to keep open. Obstructive sleep apnea can also occur in people whose

Sleep Texting: Funny or A Real Problem?

I have fallen to sleep reading a book, surfing the net, and even on the phone.  Now, a new concern arises, sleep texting!  Here's a look at what it could mean for you.

Everyone’s heard of sleepwalking. But have you heard of sleep texting? According to sleep specialists in the U.S., it’s a very real phenomenon — and one that’s only going to become more and more commonplace.

According to doctors at the American Academy of Sleep medicine, it’s all to do with the ever-increasing role of technology in our lives. Dr. Ron Kramer says that texting — especially for those who have grown up communicating via SMS — has become “as ingrained as driving for some people.” Other experts say that smartphones spend so much time in some users’ hands that they have essentially become extensions of the fingers, as far as the mind is concerned.

Some scientists (and plenty of regular folks, no doubt) question whether sleep texting is even possible. On some phones, sending a message requires several steps before a message can even be created — including successfully launching the SMS app and selecting a contact. On others, it’s much easier. If I’ve got a conversation open on my BlackBerry, for example, I can simply bump the left

Sleep Myths Exposed

It seems like everyone has a their own opinions when it comes to sleep.  Some of which have come from experiences, and some are just the opinions of others.  Here is a look at some sleep myths you may be familiar with.

There are many who claim that despite not sleeping for the required 6 hours, they can lead a good and healthy life. However, less sleep is harmful for the body and nobody is spared. Some people are able to keep awake in the night due to some myths. Here are a few facts that burst these myths-

• I am a short sleeper- studies show that genetically, only 1 % of people may sleepless and still remain healthy. It is not necessary that you come in that 1 %.
• Short naps keep you tired- some people believe that the idea of a power nap or short nap never works as they keep you drowsy and make you feel lethargic. However, studies show that power naps can help sooth your senses, help to control the rate of breathing and also relax your brains. They are also recommended by doctors for people who are extremely busy and need some relaxation.
• Working out before bed keeps you sleepless- the fact is that it’s the other way round. Working out before bed can tire your systems and you end up having a very sound sleep. In fact, some doctors recommend vigorous exercising

Health and Sleep Habits

Making sure that we get enough sleep is vital to staying healthy, both physically and mentally.  The toll of having a sleep disorder or even a few nights of sleeplessness can really affect our daily life.


by Robert Goldman MD, Iron Man Magazine

Research has historically linked prolonged sleep deprivation and disrupted sleep patterns to increased risk for developing or dying from stroke, heart attack and cardiovascular disorders. Completing a large-scale study involving 474,684 subjects from eight countries—including Japan, the United States, Sweden and the U.K.—who were followed for up to 25 years, a team from the University of Warwick in the U.K. found that sleeping fewer than six hours per night and having disturbed sleep puts a person at a 48 percent greater chance of developing or dying from heart disease and a 15 percent greater chance of developing or dying of a stroke. The team warns that

How to avoid Sleep Texting Accidents

Sleep texting is quickly become a real issue in today's society, at first it's just seems pretty funny to think of but it could end up causing some real problems... lets take a look

Julija Sapic / Shutterstock.com

According to a Daily Mail article, “sleep texting” is a thing. People have reportedly sent incoherent texts while sleeping, and had no recollection of doing it. Frank Thorne spoke with Dr. David Cunnington of the Melbourne Sleep Disorder Centre, who attributed the problem to the stress of daily life.

“People are doing so much during a normal day that it can mean that they feel like they’re ‘on call’ even at night,” he said. “Because it’s so easy to receive emails constantly, and get notifications from smartphones, it becomes more difficult for us to separate our waking and sleeping lives.”

His advice? Keep

How to Avoid Sleep Deprivation

Losing sleep is one thing, having sleep deprivation is another.  Here is a great article to help you avoid falling into sleep deprivation.  Enjoy!

One of the most common complaints in many parts of the world today is sleep deprivation, which prompted this article on Simple Sleep Strategies. Without rejuvenating and restful sleep, it is hard to maintain peak performance and sustain your long-term health. Therefore, it is imperative you understand the behaviors and habits that impair the quality and quantity of your sleep and adjust your patterns to maximize and optimize your deep restful sleep.

Our busy lifestyle with high expectations from our family and friends, stressful business demands and high technology gadgets, extracts a huge toll on our mental health and physical well-being. Without proper alignment and balance, it is easy to overload our body, mind and spirit with more data and stimulation than we are designed to process.

Warning Signs of Sleep Deprivation

Once the gages and lights on your dashboard begin to send you warning signals, it is important to pay close attention and focus your mind on regular maintenance and damage prevention. While we may be able to handle the excess overload for a while, it is only a matter of time before our nervous system and physical health start to show signs of excessive wear and premature malfunctions.

Ignore the warnings long enough and you may do irreparable damage to your body and brain. Proper maintenance and repair must be a high priority in order to prevent unnecessary stress and strain from accelerating the aging process and breaking down your body.

Some Simple Sleep Strategies and Suggestions

• Enjoy meditation, yoga or a nice walk before supper to relax and reduce stress accumulated during the day.
• Watch the sunset and give thanks for another amazing day and the blessings you enjoy.
• Avoid eating a big meal for supper, especially a large heavy meal with fish, meat, poultry or pork. These are very hard to digest in the evening, and it is better to eat them at the noon meal when the digestion is strongest. Enjoy a nice light meal in the evening that is easy to digest.
• Avoid eating after sunset or 7:00 PM, whichever is later.
• Avoid alcohol, coffee, sodas and strong tea with supper and afterward, as caffeine and sugar tend to disrupt normal sleep patterns.
• Stop working on your computer at 9:00 PM and reduce use of bright lights which tend to stimulate the brain and prevent restful sleep.
• Avoid watching TV in bed. It is especially important to avoid any movies, news or shows which may be depressing,

Sleep vs. Stress

Without a doubt in my own life, I have lost many a good nights sleep due to too much stress.  Its no secret that stress can kill, and it's affects on your sleep patterns are most likely a symptom.

Sleep – RepairLack of sleep is linked to increased risk for weight gain, depression, colon cancer, breast cancer, heart disease, and diabetes. With that said, the very thing you may deprive yourself of, may be the very thing that is adding pounds and ultimately MORE stress. When you don’t get adequate sleep, you’re body goes into a state of stress. Why promote stress? Don’t let stress rob you of sleep. Your body needs sleep to repair. Melatonin is a natural supplement you can take at night that helps to promote sleep.

Your health is all you really have. Each one of these suggestions can be expanded… Surely, this will be a topic again in the near

Reconsidering 8 Hours of Sleep

After all the years of hearing that the average adult needs to have at least 8 hours of sleep....  here is an interesting article that might reveal a little different perspective.

For your entire life, I’m sure, doctors and parents and everybody else who has an opinion has shoved the whole “get 8 hours” of sleep idea down your throat. Well, it turns out that eight hours of solid sleep is not actually optimal, and historically, not even normal. For a while now a small minority has voiced the idea that civilizations for thousands of years would sleep for four hours, wake up for an hour or two, then sleep for another four. During the break in between people would often chat with neighbors, read, write, pray, have sex, smoke tobacco, and just reflect. The evidence of this is almost irrefutable and makes me want to try it out. I think I might.

In 2001, historian Roger Ekirch of Virginia Tech published a seminal paper, drawn from 16 years of research, revealing a wealth of historical evidence that humans used to sleep in two distinct chunks.
His book At Day’s Close: Night in Times Past, published four years later, unearths more than 500 references to a segmented sleeping pattern – in diaries, court records, medical books and literature, from Homer’s Odyssey to an anthropological account of modern tribes in Nigeria.
Roger Ekirch says this 1595 engraving by Jan Saenredam is evidence of activity at night Much like the experience of Wehr’s subjects, these references describe a first sleep which began about two hours after dusk, followed by waking period of one or two hours and then a second sleep.
“It’s not just the number of references – it is the way they refer to it, as if it was common knowledge,” Ekirch says.
During this waking period people were quite active. They often got up, went to the toilet or smoked tobacco and some even visited neighbours. Most people stayed in bed, read, wrote and often prayed. Countless prayer manuals from the late 15th Century offered special prayers for the hours in between sleeps.
And these hours weren’t entirely solitary – people often chatted to bed-fellows or had sex.
A doctor’s manual from 16th Century France even advised couples that the best time to conceive was not at the end of a long day’s labour but “after the first sleep”, when “they have more enjoyment” and “do it better”.
Ekirch found that references to the first and second sleep started to disappear during the late 17th Century. This started among the urban upper classes in

The Sleep Texting Phenomenon

OK, we have all done stupid things when we are tired, whether it's saying the wrong thing, bumping into walls, or furniture... Sleep texting takes it to a whole new level.



The stress of daily life has sparked a new phenomenon - sleep texting.

People with the rare condition send incoherent text messages while asleep to their friends and family - completely unaware that they are doing it.

Sleep specialist Dr David Cunnington, of Melbourne Sleep Disorder Centre in Australia, said patients had reported incidents of sleep texting - and he has advised people to leave their mobile phones outside the bedroom.

I did what? Dr David Cunnington claims 'sleep texting' sufferers send incoherent messages to friends and family members - and have no recollection of doing so

He said: 'We have had patients who have reported sending text messages to their friends and family while asleep.

'It is one of those things that happens, but it is very

Junior Seau and the Deadly Effects of Insomnia

The effects of long term insomnia can be devastating on both the body and mind.  Junior Seau suffered from insomnia for years and it clearly took it's toll on his well being... 

When retired NFL star Junior Seau died in an apparent suicide at his Oceanside, California home in early May, the news stunned everyone -- including his family and friends. Its unclear why the 43-year-old would take his own life, though there's much speculation, but a new report reveals that he suffered from insomnia and regularly took the prescription drug Ambien.

According to a USA Today report, at least four of Seau's friends said he regularly took Ambien, a drug usually prescribed for sleep disorders. The FDA-approved drug includes warnings that suicidal thoughts or actions have been reported by depressed patients using that class of drugs.

Nancy Emsley, who frequented the same gym as Seau, told USA Today that she repeatedly stressed to Seau the importance of getting eight hours of sleep after taking an Ambien pill.

"He told me he usually woke up around 1 or 2 (a.m.) and couldn't go back to sleep," Emsley said.

Instructions also say that tell users not to

Sleep Apnea and Driving

Sleep Apnea can truly affects all aspects of life, from work, to family, to even driving.  Here is an interesting article on the affects of sleep apnea on driving and what people are doing about it.

As an important part of a designed research project the University of Granada researchers are going to analyse how sleep disorders like sleep apnea disorder affect risk perception in driving. To such purpose, three last-generation simulators provided by the Faculty of Psychology will be employed.

The purpose of the first study will be to analyse how a specific sleep disorder obstructive sleep apnea (OSA) affects risk perception in driving, as well as the efficacy of the therapies in development to treat it. Concretely, University of Granada researchers will study how different treatments for OSA improve risk perception in simulated driving. To such purpose, they employed the motorcycle simulator Honda Riding Trainer (HRT) using a multidimensional methodology (psychological, physical, behavioural and subjective measurements).

At present, the University of Granada counts on the only research centre in Europe devoted to study the mental mechanisms leading individuals to risky behaviours when riding a motorcycle. This study could be useful in the future to modify and avoid such behaviours. The Faculty of Psychology was provided with three last-generation simulators in 2009 usually

Three Common Sleep Disorders

With so many different types of sleep disorders we all hear bits and pieces of often too much information. Here is a quick look at three of the most common sleep disorders to help clarify.

Sleep is one of our most fundamental needs as humans and yet almost all of us will experience some kind of sleep disorder during our lifetime. Sleep deprivation can lead to a number of serious medical conditions and even reduce your life span. Sure everyone has a bad night’s sleep, but a consistent pattern of poor sleep may indicate an underlying sleep disorder that requires attention. Here are the signs and symptoms of the three most common sleep disorders.

1. Insomnia

Is insomnia the real reason you’re not sleeping? While insomnia is characterized by difficulty falling asleep or staying asleep it doesn’t always work alone. Insomnia is both a disorder and a common symptom of many other sleep disorders like sleep apnea or snoring. Sometimes a person with insomnia is experiencing insomnia as a secondary issue and should address the primary cause of their inability to sleep. A person with insomnia can have trouble sleeping anywhere from a few days to several months. It’s the reason for this inability to sleep that’s the real cause for concern. No matter how long, you’re not sleeping, and this can lead to functional impairment, a compromised health and could require treatment.

2. Sleep Apnea

Sleep apnea involves the inability to breathe normally while sleeping. It can be caused by inadequate respiratory effort, called central sleep apnea or by a physical blockage, called obstructive sleep apnea. According to the National Institute of Health, a person with sleep apnea can have abnormal pauses in

Is there a sleep apnea and diabetes link?

There is so much research about sleep and the many different ways that it affects our bodies.  Here is a great article about sleep apnea may be linked to diabetes.

New research adds more evidence to the link between sleep problems and metabolic disorders like diabetes.

Moderate and severe obstructive sleep apnea are predictors of Type 2 diabetes, according to a new study presented at the ATS 2012 International Conference.

The researchers also found that the sleep condition and night-time hypoxemia (low oxygen levels in the blood) were linked with levels of glycosylated hemoglobin (HbA1c), associated with diabetes.

Obstructive sleep apnea is a sleep condition that occurs when a person stops breathing during

Beauty Sleep and Looking Your Best

We've all heard how important it is to get our beauty sleep but, the question is, does beauty sleep really exist?  Well, let's take a look.

When you’re sleep deprived, you appear less healthy and less attractive than normal, according to a recent study in the British Medical Journal.

To test the theory of beauty sleep, doctors in Stockholm enrolled 23 adult participants and photographed them, first after a night of eight hours of sleep and again after sleep deprivation – 31 hours of wakefulness after a night of reduced sleep.

The photos were then shown in a random order to observers who rated the photos. 65 observers rated each of the 46 photographs for factors such as:

• Attractiveness
• Health
• Tiredness

The result found subtle differences, but the sleep-deprived participant photos were rated as less healthy, more tired

Sleep Positions and Back Pain

Sleeping with back pain can be a real challenge.  Here is some great advice if your looking for relief.

Sleeping can be hard when your back aches. You toss and turn, and it hurts.

Try to sleep with your back in a neutral position-not arched a lot, but not flat either. This takes pressure off your spine. These two positions can help:

• When sleeping on your side, place a pillow between your knees. Try to keep your top leg from falling over your bottom leg. You also can put a small, rolled-up towel under your waist.
• When sleeping on your back, place a pillow under your knees. You also can put a small, rolled-up towel

Not enough sleep can kill you

Getting a good night's sleep is so much more important than just trying to avoid being tired..... it could also add or take off years on your life....

U. WARWICK (UK)—People who sleep for fewer than six hours each night are 12 percent more likely to die prematurely than those who get the recommended 6-8 hours, according to a research review.

"Modern society has seen a gradual reduction in the average amount of sleep people take, and this pattern is more common amongst full-time workers, suggesting that it may be due to societal pressures for longer working hours and more shift-work," says lead researcher Francesco Cappuccio. (Credit: iStockphoto)

The study, published in the journal Sleep, also suggests that consistently getting too much sleep (more than 9 hours a night) could be a cause for concern. While it does not in itself increase the risk of death, sleeping too much can be a significant marker of potentially fatal illnesses.

The researchers examined the relationship between the level of habitual duration of sleep and mortality by reviewing 16 prospective studies from the U.K., U.S., and countries in Europe and East Asia. The study included more than 1.3 million participants, followed up for up to 25 years, with more than 100,000 deaths recorded.

The study points to evidence of a direct link between both short (fewer than 6 hours sleep a night) and long (9 hours or more) duration of sleep and an increased chance of dying prematurely, compared to those who sleep 6-8 hours a night on average.

“Whilst short sleep may represent a cause of ill-health, long sleep is believed to represent more an indicator of ill-health,

Athlete's and Sleep

It's amazing how much work athletes put into improving their bodies, whether its time in the gym or the right diet, but to skip on sleep...... that can hurt more than we know....

Athletes require at least eight hours of quality sleep each night to allow for maximum recovery. Proper sleep induces the body to release Human Growth Hormone (HGH), which in turn stimulates muscle growth and strength development. In addition, a good night of sleep improves alertness, mood, energy and overall performance.

However, evidence shows that even if you are out cold for a solid eight hours, you might not experience the uninterrupted, quality sleep you need as an athlete. Any source of light or electromagnetic fields in your bedroom can disrupt your circadian rhythm, the 24-hour cycle your body operates on in terms of biochemical, physiological or behavioral processes. This disruption, which can come from any electrically-powered device, can prevent your body from releasing melatonin and other hormones that are crucial to your sleep cycle. Once the cycle is disrupted, the performance-enhancing benefits of sleep are cut drastically.

Get the most out of your sleep by ensuring your bedroom provides the best environment for disruption-free snoozing. Make sure the room is completely dark, and turn off and unplug all electrical devices such as computers, phones, TVs and even your cell phone charger. Make sure that any appliances or devices on the wall opposite your bed are unplugged as well. If you absolutely need an alarm clock or phone charger plugged in, position it as far from your bed as possible—ideally six feet or further—to ensure the best night's sleep possible.

Original Article Here
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Nathan says, so eat, sleep, and exercise.... sounds like a good plan to me!

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Strategies to get a good night’s sleep

Always on the look out of some good sleep tips and strategies!  Here's a great find on just that!

There are a hundred different ways we try to fall asleep – including counting to 100 – but those restless nights are serious and if ignored can have take a major physical and emotional toll on a person’s well-being.

“We live in a society that emphasizes efficiency, and in order to be efficient, we have to sacrifice something, which often ends up being sleep,” says Dr. Jacqueline Sze, Psychiatrist at The Scarborough Hospital. “However, we must put greater emphasis on the importance of sleep for our physical and mental health.”

She adds that generally people with existing mental health issues such as depression or anxiety are more likely to suffer from sleep disorders, but everyone experiences stressful periods, which can affect the quality of our sleep. Whether you have a problem with falling asleep, staying asleep or interrupted sleep, the lack of rest can be detrimental to our overall health.

Short-term effects include irritability, difficulty paying attention, headaches, pain and nausea, while long-term, it can increase the risk of developing a mental health issue and even lead to mortality.

Some strategies suggested by Dr. Sze to improve sleep include:

• Rule out any medical problems such as sleep apnea, Restless Leg Syndrome, bladder issues and other physical

Sleep deprivation and Australia

When thinking of Australia I always think of a wonderful vacation and relaxing beaches.  The reality is that many Australians are suffering from sleep deprivation.

According to a recent study, Australian's are filing for more than five million prescriptions for sleeping pills each year.
Busy lifestyles, juggling work and family stress, and even technology are to balme for the lack of sleep the average Australian recieves a night.
The number of prescriptions for sleeping pills has risen by almost nine per cent since 2001.
The CEO of Rexconnexion Gwenda Cannard said sleeping pills are being overly prescribed; 'there is a problem that GPs see someone with a problem with sleep for a whole range of reasons ... and they will

Sleep Anxiety Remedies

Sometimes just having a hard time getting to sleep may be a sign or a deeper concern.  Here is a great look at some sleep anxiety remedies.

Over 40 million Americans suffer from some form of sleep anxiety. The inability to get a thorough night of rest can lead to physical, mental, and emotional problems. Clinically referred to as insomnia, characteristics include:

• trouble falling asleep
• difficulty staying asleep
• waking up throughout the night
• waking up too early
• still feeling tired or unrefreshed after sleeping

It may be difficult to establish what came first – the anxiety or the sleep anxiety. Every day anxiety leads you to sleep less. Your desire to sleep causes you even more anxiety, and the cycle continues.

Excessive anxiety results in surges of the hormones cortisol and adrenaline. This results in an increased heartbeat, making it difficult to relax and fall asleep. The key is to recognize the sources of your anxiety, minimize them, and if possible, rid yourself of the anxiety completely.

Outside sources of anxiety

Perhaps you are working in a hostile work environment. Maybe your home is cluttered. In cases that you may not be able to control, think optimistically. Find the positive things that you like and focus on them. If it helps, think of a “worst case scenario,” and realize that that will more than likely not happen. If you can control the source, such as a messy home, take the time to remedy it. Some people may prefer to spend a full day towards the issue while others may need to spend a few hours here and there to complete it. Find which method works for you – the last thing you want to do is allow your resolution to become another source of anxiety. From there, recognize your progress and realize how much better you will feel once you reach your goal.

For some, an exact source of anxiety may not be easy to pinpoint. For others, even the tiniest inconvenience can cause great anxiety. Although there are many prescription drugs available to treat sleep anxiety, many people can see great success in small changes that can be easily accomplished. These methods are without the risk of drug side effects and are often free.

Meditate

Some people can do quite well by taking the time to perform some conscious relaxation. Meditation can be as simple as sitting in a quiet room, closing your eyes, relaxing your muscles, and slowly inhaling and exhaling. Some like to have soothing sounds in the background, such as falling rain or rain forest sounds. Meditation can also be helpful during an episode of anxiety. It is important to realize your feelings of anxiety and to deal with them immediately. Meditation can be performed in bed as well, right before sleeping. Conscious relaxation and imagining a calm place or the achievement of a goal that you have set for yourself can help you sleep.

Exercise

You do not need a gym membership for this one. Even a simple 15-minute walk several times a week would be extremely beneficial. For those suffering from chronic sleep anxiety, exercise should be a daily commitment. A brisk walk, jog, or hike will increase heart rate and blood flow. Exercise can also be fun, such as a bicycle ride with the family around the lake. Additionally, exercise is a form of meditation. The quiet, concentration, and attention to breathing will help release excess energy and relax muscles, allowing you to sleep more soundly.

Diet

Processed foods and take-out meals are just as unhealthy for the body as they are for the mind. Foods that are ridden with sodium, excessive sugar, and preservatives often are not fulfilling and devoid of the vitamins and nutrients that we need to function. Sleep is as much a function as are walking and breathing. Pay attention to your diet and try to eat balanced meals of whole, fresh foods, with a particular attention to fruits, vegetables, and whole grains.

There is no sure-fire way to solve your sleep anxiety. Just as there are many causes to it, there are many solutions to it. The key to resolving this issue is to take a multi-faceted approach. Find out what is bothering you and from there, try many methods to fix it. Progress is always an achievement, even if it is taken in small steps.

Original Article Here

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Nathan says: I hope this was helpful to you, would you recommend any other remedies.  Have you ever dealt with sleep anxiety?  How did you overcome it?

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Alternative Remedies For Sleep

There have been some times when using traditional remedies haven't worked out too well for getting a night's sleep.  Here are some additional ways that I recently discovered.

Although most forms of meditation have spiritual associations, they can also be used very successfully as a form of relaxation therapy. From a spiritual point of view, the purpose of the basic meditation practice (whether it is a form of breathing or the repetition of a mantra or the visualization of a particular shape or scene) is to focus and clarify the mind so that it becomes open and able to receive wisdom, inspiration or enlightenment. Now, if the mind is truly focussed, there is no room for extraneous thoughts, so this can be a powerful way of calming the mind. However, it may take a great deal of practice.
The two forms of meditation that are, perhaps, the most suitable for the treatment of insomnia are breathing techniques such as the Buddhist anapanasati (or mindfulness of breathing) or the repetition of a mantra.

Anapanasati (Mindfulness of Breathing)


The effectiveness of this technique in inducing sleep can be demonstrated by the frequency with which people who are using this as a meditation (rather than a relaxation) technique tend to fall asleep while using it if they happen to be tired. One of the jobs of the head monk in a Zen meditation hall is to make sure that the other monks stay awake!
In order to use this as a relaxation technique, it is necessary, first of all, to be comfortable. The actual position doesn’t matter – you may be lying on your back or your side or even your front, if that’s the position in which you most usually manage to fall asleep. You may have your arms by your sides or crossed or even above your head. Your legs can be bent or straight. What is important is that no part of your body feels strained.
Once you’ve found this position, become aware of your breathing. Don't try to change the rhythm or the rate or the depth. Just be aware of how you are breathing in and out. And then start counting the breaths, counting either the in-breaths or the out-breaths but not both. When you get to ten, start again at one. And while you are counting, keep your mind clear of all other thoughts. If you are distracted, just start again at one. And keep going . . .
It takes practice but, once it starts to work, you should find that it becomes more effective the more regularly you use it.

Mantras


A mantra is simply a word or phrase which is repeated over and over again in order to put the mind into a certain state. In some cases the goal is to arouse religious fervor or a sense of spiritual awareness. Life coaches teach mantras (often referred to as affirmations) to their clients as a way of building self-confidence.
Whereas some mantras may be several syllables or words long, a relaxation mantra needs to be short and easy to repeat in the mind without the necessity of having to remember something complicated. A single syllable may be used such as "mee" or "soo" which can be repeated in rhythm with the out-breaths. You can either repeat it out loud (if you sleep alone) or in your head.
Dr. Shen Hongxun, who teaches Taijiwuxigong (a form of exercise associated with spontaneous movement) and Buqi (a therapy based on it) has developed his own mantra, Menm Tshh, which will combat insomnia. To quote from his book Spontaneous Movement for Health and Happiness (2004): "When you pronounce the sound ‘Menm’ , you breathe out while keeping the mouth closed . . . When you pronounce the sound "Tshh", you breathe out but you can have your mouth slightly opened . . . In the beginning use a low but clear voice to recite the sound. The more you recite it the softer your voice becomes, the slower and the lower the sound is pronounced. After a while you become more and more relaxed; you are only slowly whispering the sound and you will fall asleep."

Visualization


One could say that visualization falls midway between meditation and hypnosis because it’s a technique that’s used by both. When it’s used in a spiritual context in meditation, the visualization is likely to be of a religious object, person or deity. However, in hypnosis it’s used as a relaxation technique, taking the hypnotized person deeper into the trance. And used by itself, even without a hypnotic induction, it can be a very valuable relaxation tool.
What’s your favorite way of relaxing? Lying on a beach? Walking in the country? Sitting in a garden? Whatever it is, when you use visualization as a relaxation technique, you need to take this scene and make it even better. So, for example, if you choose lying on a beach, it’s not just any beach that you picture in your mind. It’s a deserted beach with fine white sand that stretches for miles, a clear deep blue sea with tiny waves breaking softly, sea birds calling up in the unclouded sky, a light breeze and warm sunshine, and perhaps an umbrella to keep you cool. Try to hear the sound of the waves and of the birds, feel the warmth of the sun and the breeze on your skin . . .

Similarly, if you visualize yourself walking in the countryside, there must be no one else around – perhaps the odd rabbit or other small animal, a stream trickling over stones, glorious views, warm sunshine and a little breeze. . . And if you’re in a garden, imagine beautiful flowers – try to smell their fragrance, hear the sound of a little fountain and birds singing in the trees . . . Whatever your scene, always to try incorporate all your senses into it – not just sight but the feel of the breeze and the sun, the smell of the sea or the flowers, the sound of the water and the birds. The more you can lose yourself in the scene, the more relaxed you will become and the more likely you are to fall asleep.

Original Article Here

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Nathan says: I have to admit these are pretty new to me, what do you think?  Any other recommendations?

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Quick Tips For Sleep

In such a hurry up and go society it can be even more difficult to find the information you need quickly.  For just that reason here are some very quick tips for getting a good night's sleep.

Are you the person who is stuck in bed not being able to get to sleep? You’re not the only one, many people around the world have problems getting to sleep in a timely fashion. This article will help you learn 10 different ways that will help you get to sleep faster at night and increase the quality of sleep you get at night.

Working Out – Regular exercise such as walking, biking, or swimming can be a great way to stay healthy and improve your sleep quality because it helps regulate your sleep/wake cycle. However, you should try to work out earlier in the day because the stimulation you get after exercising can actually make it harder for you to get to sleep at night.

Lower Temperature – Maintaining a cooler temperature in your bedroom will lower your body’s temperature, which initiates tiredness. Try setting your temperature around 65 degrees, you can always adjust it after that depending on what you like.

Ditch the Pets – A recent study done by Mayo Clinic proved that 53 percent of people have a hard time falling to sleep quickly at night because of disruptions from their pets. Keep your pets off the bed or even in another room when you’re trying to sleep, this will help you get to sleep faster.

Keep Day Job at Work – A study of 2,300 adults from the United States showed that employees who were stressed at work, and brought their work home were more likely to have troubles getting to sleep and sleeping peacefully at night. Try leaving your work related problems back at the office, and focus more on having fun and spending time with family in the evenings. You will be surprised how much this will help you get to sleep faster at night

Appreciate Your Surroundings – Take time at night before bed to think about the things that you are appreciative about. A British study has proven that appreciative people had a greater chance of getting to sleep faster than people who were not.

Stretch – A recent study has shown that adults who stretch their lower and upper body at least four times a week for 20 to 30 minutes a time helps improve their sleep quality up to 33 percent.

Turn Electronics Off – Gamers and people who are on their computers for more than seven hours a week get less sleep at night. It can be hard for some to stray away from electronics especially if your day job requires you to use a computer; however, try to minimize your time spent playing video games or using your computer if you want to get to sleep faster and sleep better at night.

Cherry – This fruit is rich in melatonin, which helps control your sleep cycle. Eating the fruit or drinking tart cherry juice is proven to help reduce insomnia and get you to sleep faster at night. Try consuming two eight ounces of cherry juice, it should help you out at night.

Turn Lights Off – Some of you may like having a night light on while you’re sleeping, but this could be causing you from getting to sleep and staying asleep at night. Making your room dark helps your brain fully relax and recover from the long day. If you have electronics in your room, shut them off as well. Some electronics have blue lights that are left on all night so you may have to unplug the television or computer.

Carbs and Protein – Consuming carbohydrates help your brain use one of the most important amino acids for causing sleepiness called tryptophan. When you consume proteins, it helps make tryptophan in your body. Combining carbohydrates and proteins are a great way to get to sleep faster at night so if you are hungry try eating a peanut butter sandwich before you go to bed. I do not recommend eating every night or eating a lot before bed because it could give you a reverse affect and may keep you up all night.

These are ten great tips that you can try to get to sleep faster at night. You may find that some will work well for you and some may not have an impact on your sleep at all. I recommend starting with one technique and trying it for a week or so and see if it helps you. If it doesn’t move on to the next, eventually you should find one that works great for your body.

Original Article Here

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Nathan says:  always good to have a reminder on quick ways to get some much needed sleep.  Would you add anything else to this list?

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