Sleep Disorders


There are various types of sleep disorders and factors that can affect the amount of rest that you get. This article will describe many of them.

Insomnia

For many, insomnia is a total curse. Sometimes, there is no known cause. When we get emotional in any way insomnia may pop up. To work on beating it, try these great tips below.

Wake up earlier so that you can get to sleep quicker at bedtime. You’ll be tired in the morning, of course, but you’ll probably feel sleepy that night. Getting up an hour earlier means more hours in the day so you will be more tired when bedtime comes.

Stay away from tobacco, alcohol, and even caffeine. Caffeine is a stimulant, so you’re doing the exact opposite as calming your nerves when you use it. Alcohol and tobacco have been proven to actually worsen your sleeping, so neither is good to use when you’re suffering from bad insomnia.

Take a short walk right before your bed time. Physical exercise can help tire a body out. Plus walking is often a great way to de-stress. It helps clear your mind of all the things that may be bothering you. In both cases, it’s the perfect activity to help you battle insomnia.

Although the effects of alcohol may make you feel tired initially, there has been a significant amount of research that proves alcohol will interfere with the sleep cycle. It prevents the restorative effects of deep sleep. This means that your body wakes up and does not feel refreshed from sleeping through the night.

Your bedroom environment should be helping you get to sleep and not staying awake. Make sure that the lighting in your bedroom is appropriate, the noise is minimal and the temperature is moderated. Your bed should be comfortable to you and aiding your sleep. If your pet usually sleeps with you, but makes noises during the night, maybe take your pet elsewhere to sleep.

If your bedroom is not dark, it could be the reason why you have insomnia. Even the smallest light can hinder many people from falling asleep. If your clock is too bright, buy a new one that only lights up when you press a button. If there is too much outside light, buy darkening curtains to help keep your bedroom dark.

If you use sleep music to produce a calming environment, you will be less likely to suffer from insomnia. There are many different styles available ranging from music to sleep sounds that can help induce sleep. They do this by having the sleep brainwaves embedded under the tracks what will focus your brain on the right frequency to sleep.

If you have a willing spouse, or sleep partner, try talking him or her into giving you a relaxing massage to help combat insomnia. If you cannot coerce them into a full-body massage, even a quick back massage with some soothing oil might be enough to relax your body, making sleep come easier.

Without using the advice of people that know about insomnia, you may never beat it. This is not something to address alone, and therefore it is fortuitous that you found this piece. You should use these tips to improve your sleep.

Sleep Apnea

The many complications arising from sleep apnea are no mystery to those who suffer from the condition. Self-education is the first (and possibly the most important) step in dealing with this tricky condition. Use the great advice in the following article and take a step towards better sleep.

Strengthen your throat and jaw with some basic exercises. Developing these muscles should reduce the symptoms of sleep apnea. You can exercise your throat and jaw by simply pulling your tongue or practicing some very simple breathing exercises. The goal is to train you to breathe differently and hopefully make your sleep apnea disappear.

Alleviate you sleep apnea by loosing weight. Many studies have demonstrated that sleep apnea can be significantly improved or even eliminated when patients slim down. You can go to the gym, join exercise classes or just get out and walk. Taking off the extra pounds will help you sleep more soundly.

Try your best to maintain a regular sleeping schedule. When your body gets into a customary sleeping cycle, you will find yourself getting a better night’s sleep, and you will also be more relaxed. Several studies have shown that apnea episodes decrease when a person is not sleep deprived or stressed out.

Get a mouth guard made especially for sleep. If you have a recessed chin, overbite or a small jaw, they way your jaw sits while you sleep may be causing the breathing problems while you sleep by narrowing your airways. A mouth guard can correct this and help you sleep better.

If you are one of the millions of people who suffer from sleep apnea, you need to avoid caffeine and large meals before you go to bed. Stop eating and drinking any caffeinated beverages at least two hours before you go to bed. Both of these are linked to sleep apnea and should be avoided before bedtime.

A proven tip to reducing and preventing sleep apnea is to try sleeping on your side. You should avoid sleeping with your face up on your back. Gravity will cause the tongue and tissues in your neck fall back and block your airways. So sleep on your side for a better nights sleep.

Sleep apnea patients should not sleep on their backs. Sleeping on one’s back makes the airways extra vulnerable to blockage; this is why most sleep apnea sufferers are also habitual back-sleepers. Try your best to avoid sleeping on your back, and use pillows or something else to keep you on your side.

If you are searching for ways to prevent sleep apnea, try sleeping on your side as back sleeping lets gravity take over. This causes your tongue and other soft tissues in your throat to drop, which could obstruct your airway. Try putting a tennis ball in the neck of your pajamas to discourage rolling onto your back. You could even stuff a pillow with tennis balls and wedge that behind your back.

Anyone who has sleep apnea knows how disturbing it can be. The great thing, however, is that if you educate yourself about your condition you will find that there are things you can do to relieve your suffering. Take the information you learned today and come up with a plan to help you get that good night’s rest you’ve been seeking for a long time.

Snoring

If snoring is affecting your quality of life, you need to take matters into your own hands and find a solution for it. This article is chock full of ideas on how you can minimize or eliminate your snoring. Keep reading and see if any of them will work for you.

If you regularly use cigarettes and other tobacco products, you probably also snore. The ingredients in these products dries out the mucosal membranes in your nose, mouth and airway, which leads to difficulty breathing and loud snoring. If at all possible, do not smoke cigarettes within five hours of your bedtime as the smoke will cause your airway to become inflamed.

If you are a snorer, there’s a chance that you are unaware of it. Always take into account your partner, as they probably have to deal with it throughout the night, so don’t get angry if they complain about your snoring. This is always a good time to talk to each other and try to figure out a solution.

Snoring can be minimized by maintaining your weight at a healthy level. Although excessive weight doesn’t necessarily cause you to snore more, extra fat around your neck can put additional pressure on the airways, which causes snoring. If are overweight and you snore, you may want to lose some weight.

Elevate your head while you sleep, to reduce snoring. Lay your head on a fat pillow, which will provide your neck some support. Alternatively, you can simply use extra pillows. Using this technique will help to open your throat, allowing more air flow, resulting in less snoring.

The things suggested here will hopefully provide you with a solution to your snoring. There is nothing worse that being sleep-deprived because of it. If you use these ideas and find one that works for you, you will feel like you’ve just won the lottery, and I guess, in a way you have.

Jet Lag

Take time each day to alleviate stress while traveling or vacationing and you will thank yourself for it when you get back home. With all the chaos, jet-lag, partying and other excitement of travel comes a whole lot of stress on your mind and body. By the time most vacations are over, another one is needed to recover so taking a few minutes each day to rejuvenate will make it easier for you to resume your normal life when it’s all over.

Make sure to pack your vitamins when you travel and remember that vitamin C is a great energy and immune booster. Taking a vitamin supplement can help you prevent or lessen the effects of jet lag on your body, strengthen your immune system against the multitude of germs you will come into contact with, and generally make you feel better. Clear any supplements with your doctor before taking them if you have underlying health issues.

One of the easiest, most effective and affordable ways to offset the unflattering aftermath of jet lag, is to drink plenty of water. Being dehydrated can cause you to feel light-headed, dizzy and fatigued, upon landing. Seasoned travelers report that drinking at least four eight-ounce glasses of water over a five-hour trip, can make a noticeable difference.

Traveling to new places should be fun, not stressful. This advice will help take the worries out of your travel and let you have a great time. No matter where you’re going or how you’re getting there, these tips will help make your vacation a little easier and a little more fun.

Narcolepsy : What is it?
Narcolepsy is a chronic Neurological Disorder which is caused by the brains inability to regulate sleep cycles. At various times during the day, the patient can fall asleep at any time for anything from a few seconds up to a few minutes. The patient has little or no control over falling asleep and it can happen at the most inconvenient and embarrassing times for example, whilst driving, during a meeting or conversation or even during sex.

While Narcolepsy isn’t very common, it still affects a lot of people. In the USA for example, Narcolepsy affects 25 in every 100,000 people in the population. Narcolepsy normally manifests itself in the patient’s teens to early twenties. However, Narcolepsy can start in both the very young and the old. There is a body of opinion that Narcolepsy is a life-time condition however, that opinion is quite controversial at this time.

Here are some ways that Narcolepsy manifests itself. They are as follows:

1) Excessive Daytime Sleepiness

This is where the patient feels incredibly sleepy during the day. This is the most common narcoleptic condition by far and the one which most people associate with Narcolepsy.

2) Cataplexy

Here there is a sudden loss of muscle tone with little or no warning. It is commonly a secondary symptom of Narcolepsy although it can occur albeit very rarely with other conditions. In severe cases, all the voluntary muscles can collapse with little or no warning. In mild cases, it is just a small set of the voluntary muscles. The episodes can last for anything up to 30 minutes with the patient being fully aware of what is happening, but unable t

do anything about it. In some cases, especially when the cataplexy carries on for a long time, the patient can start to hallucinate.

Cataplexy is thought to be brought on during times of extra emotional states. These states can be either good states, brought on by the patient being very happy, or from a bad state where the patient is either stressed or upset.

3) Wild hallucinations

Can occur during the onset of sleep and during waking.

4) Sleep Paralysis

This can occur at the beginning and end of sleep. It was first described in the 19th Century. The patient feels very afraid and can’t move. The feeling is described commonly as if some person or creature is sitting on them holding them down.

What causes Narcolepsy?

There is a great deal of debate with regards to what causes Narcolepsy. At this time, there isn’t a definitive answer.

What is generally believed though is that the brains normal pattern during sleep is that during the first hour, the brains electrical activity reduces. After this hour, the electrical activity starts to increase again. This is accompanied by rapid eye movements (REM) and deep relaxation of your muscles. After a while, the brain electrical activity starts to slow down again. This cycle repeats itself a number of times throughout sleep.

Some investigation has shown that a person suffering from Narcolepsy doesn’t follow this same pattern, or rather; the initial slowing of the brains electrical activity is a lot quicker than in a non-narcoleptic.

This sleep cycle is controlled by neurones within the brain. For narcoleptics, it has been noted that the hormone Hypocretin is a lot lower than in people who don’t suffer from Narcole

psy. Hypocretin it is believed controls the neurones which in turn control the brains activity during sleep.

As mentioned earlier, this is widely accepted however, there are still many questions which haven’t been answered as to the cause of Narcolepsy.

What is the treatment for Narcolepsy?

As we’re not exactly sure what causes Narcolepsy, there are a few treatments which have proven to be effective.

Clinical trials have shown that short day time naps can help to reduce the excessive daytime sleepiness. What is also important is that the sufferer of Narcolepsy, has a strict bedtime regime. This is so that the patient gets the recommended daily amount of sleep that is required.

With regards to the drugs which may help, Excessive Daytime Sleepiness is helped by taking Amphetamine Stimulants. However, it must be remembered that these types of drugs do have some quite severe side effects which may in some cases cause more suffering and possibly damage than the Narcolepsy itself.

For the patients who suffer from Cataplexy, it has been found that a number of anti-depressant drugs can help to relieve the sufferer. Again, there can be side effects to these drugs.

Narcolepsy can be quite a problem for a number of people, for others, it is merely inconvenient and a bit embarrassing at times. Unfortunately, we don’t know exactly what causes Narcolepsy and we don’t have a cure for it either. Hopefully one day, we will be able know what causes Narcolepsy and possibly we will be able to administer a cure. Until then, there are ways of minimising the problem that Narcolepsy can bring to a sufferer either from self – help or from various drugs which have shown to be effective.

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Restless Leg Syndrome
Restless leg syndrome, known as RLS, is a slumber dysfunction that afflicts additional than 15 percent of grown ups.
It influences a lot more women of all ages than adult men and the incidence of restless leg syndrome will increase with age. Specified health care conditions, these as diabetes, arthritis and varicose veins, also enhance the threat of acquiring restless leg syndrome.

This sleep disorder is characterised by an uncontrollable urge to shift the reduced legs, knees and at times the arms. In some cases painful sensations accompany the urge to go. People today that put up with from this rest ailment explain the feelings and sensations in unique methods. Many describe a tingling, itching or pulling feeling. Continue to many others say it feels prickly or burns. Some sense as if they have worms crawling underneath their skin.

The sensations which are common of this slumber condition can happen anytime through the day or evening.
Restless leg syndrome happening at evening has a devastating impact on snooze. The symptoms can induce the sufferer to get in and out of bed continuously which can delay or disrupt snooze. Considering that rest in consistently interrupted, excessive daytime sleepiness is popular.
The blend of often emotion drained and the signs and symptoms them selves can bring about a particular person with restless leg syndrome to alter their life-style. Extensive journeys, films, concerts and taking in in dining places are some of the functions they usually stay away from. Attending a long meeting at perform can turn out to be really unpleasant and unpleasant. Individuals that have this rest dysfunction frequently put up with from despair.

Scientists imagine that restless leg syndrome might be brought on by malfunctions of the pathways in the mind that controls motion reflexes and sensations. Normally this rest ailment has a genetic base.

Restless leg syndrome cannot be diagnosed by one solitary check. Usually conventional neurological exams demonstrate no indications of an abnormality. In quite a few conditions, a doctor would make the prognosis of restless leg syndrome centered on the description of the indications. They also take into account spouse and children background, and the final results of a regimen healthcare evaluation and blood exams.

Numerous situations the remedy for restless leg syndrome is aimed at controlling the debilitating sensations that accompany this slumber co

ndition. Normally iron health supplements are recommended mainly because extreme anemia has been connected to this ailment. Relaxation tactics, diet regime improvements and the elimination of caffeine and alcoholic beverages aid some sufferers of restless leg syndrome.

In most situations, this sleep dysfunction is taken care of with medicine. These medicine could incorporate dopamine brokers, benzodiazepines, opioids or anticonvulsants. Medicines do not remedy restless leg syndrome, but they take care of the signs. Individuals that undergo from this rest disorder typically have to continue to be on their medicines for the rest of their life.

One more rest disorder related to restless leg syndrome is periodic limb movement problem acknowledged as PLMD. There are two principal discrepancies between restless leg syndrome and periodic limb movement ailment. Restless leg syndrome happens when the sufferer is awake or asleep periodic limb motion dysfunction only happens when the sufferer is asleep. Restless leg syndrome actions are voluntary responses to extremely disagreeable sensations the actions of periodic limb motion dysfunction are involuntary and are not consciously managed. Each of these slumber disorders can be efficiently managed with medical therapy.

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Shift Work

Links among Stress, Change Work, and Serotonin Stages

The 21st Century is finest characterised by the introduction of ultra-contemporary technology, world commercial and organization, and the unstoppable want to get and stay in advance. Mainly because of these things, small business businesses contend in a globe in which the financial system is energetic 24 hours a day, 7 times a 7 days. This phenomenon developed a desire for employees that would work even throughout the night time upto the wee hrs of the morning. This work plan reversed personnel life-style, generating the day their time to for sleeping. Shifts may possibly disrupt the typical overall body capabilities, hamper sleep cycles, and decrease the body’s serotonin ranges. Serotonin is a neurotransmitter that is located in the central anxious technique and impacts many features like temper, sleep, sexuality, and urge for food. This neurotransmitter may possibly also advertise cell regeneration.

Research present that non-day change personnel are likely to have lower stages of “feel-good” hormones named serotonin. Scientists at the University of Buenos Aires led by Dr. Carlos J, Pirola analyzed 683 adult males and in comparison 437 day workers to 246 change workers. The outcomes, the change workers’ serotonin amounts, calculated

y way of blood exams were appreciably lower than those on common day schedules. In addition to minimized serotonin levels, change staff were also discovered to have greater cholesterol, hip-to-waist ratios, elevated blood stress, and larger triglyceride ranges.

Because serotonin concentrations administer slumber patterns and other system features, the University of Buenos Aires analyze instructed that shift perform might also lead to a so-called Change Do the job Rest Dysfunction. Folks with this dysfunction tend to stay awake when they need to be sleeping. These people can be quite weary for the duration of waking hours. This dysfunction requires place because of a function plan that takes location through the standard sleep period. For the reason that of this, men and women who have difficulty getting snooze since their bodies are continue to programmed to be awake. The time of becoming asleep and staying awake is distinctive from what the body’s interior clock expects.

Other scientific tests also uncovered out that non-normal and evening shift work may well influence the cardiovascular and metabolic units. These scientific studies propose that there is a probability that shift perform is specifically accountable for superior blood strain and increased system body fat, in accordance the re

searchers of the Buenos Aires review. In addition to the disruption of rest designs, lessened amounts of serotonin are also joined to other disorders like worry, anxiousness, and despair.

Lifestyle variations can direct to enhanced serotonin degrees. To make serotonin amounts regular, slumber patterns should be dependable and meals regimens should involve important natural vitamins and minerals to handle the serotonin stages. Sure medication and substances like caffeine, nicotine, alcohol, and antidepressants must be averted since they may perhaps deplete serotonin creation.

People who want to make improvements to their serotonin levels can use medicine to support them in their target. The amino acid 5-HTP can be taken as a complement and boost the body’s capability to manufacture serotonin. Yet another amino acid named L-tryptophan is made use of by the system to create serotonin. Nonetheless, just before having these supplements, patients are encouraged to find the acceptance of medical professionals and other well being gurus. Persons who decide on to perform in the evening really should retain suitable rest to reduce unwell-effects that might create. Healthy lifestyles and healthy foodstuff regimens may well boost serotonin stages and increase one’s high-quality of everyday living.

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Hypersomnias

What is Hypersomnia?

Hypersomnia is characterized by recurrent episodes of excessive daytime sleepiness or prolonged nighttime sleep. Different from feeling tired due to lack of or interrupted sleep at night, persons with hypersomnia are compelled to nap repeatedly during the day, often at inappropriate times such as at work, during a meal, or in conversation. These daytime naps usually provide no relief from symptoms. Patients often have difficulty waking from a long sleep, and may feel disoriented. Other symptoms may include anxiety, increased irritation, decreased energy, restlessness, slow thinking, slow speech, loss of appetite, hallucinations, and memory difficulty. Some patients lose the ability to function in family, social, occupational, or other settings. Hypersomnia may be caused by another sleep disorder (such as narcolepsy or sleep apnea), dysfunction of the autonomic nervous system, or drug or alcohol abuse. In some cases it results from a physical problem, such as a tumor, head trauma, or injury to the central nervous system. Certain medications, or medicine withdrawal, may also cause hypersomnia. Medical conditions including multiple sclerosis, depression, encephalitis, epilepsy, or obesity may contribute to the disorder. Some people appear to have a genetic predisposition to hypersomnia; in others, there is no known cause. Typically, hypersomnia is first recognized in adolescence or young adulthood.

Is there any treatment?

Treatment is symptomatic in nature. Stimulants, such as amphetamine, methylphenidate, and modafinil, may be prescribed. Other drugs used to treat hypersomnia include clonidine, levodopa, bromocriptine, antidepressants, and monoamine oxidase inhibitors. Changes in behavior (for example avoiding night work and social activities that delay bed time) and diet may offer some relief. Patients should avoid alcohol and caffeine.
What is the prognosis?

The prognosis for persons with hypersomnia depends on the cause of the disorder. While the disorder itself is not life threatening, it can have serious consequences, such as automobile accidents caused by falling asleep while driving. The attacks usually continue indefinitely.
What research is being done?

The NINDS supports and conducts research on sleep disorders such as hypersomnia. The goal of this research is to increase scientific understanding of the condition, find improved methods of diagnosing and treating it, and discover ways to prevent it.

Sleep Breathing Disorders

Circadium Rhythym Disorders

Parasomnias

Sleep Movement Disorders