Effective Aids to Stop Snoring that You can Use

If you are one of those people who snore or have partners or roommates who snore so loud, there is no need for you to fret. There are tons of anti snoring aids for you to get that evasive restful and peaceful night's sleep. If you have already identified the cause of your snoring, getting hold of appropriate stop snoring aids can help you tremendously.
A lot of them are over the counter snoring aids that anyone can easily purchase and use. The following are only some of the best snoring aids that can help eliminate and reduce your snoring:
• Nose snoring aids - If you have clear nasal passages, you are in all likelihood going to breathe through your nose and not your mouth, thereby decreasing or eliminating the chances of you snoring. Examples of nose snoring aids include nasal decongestants and nasal strips, clips, and braces.
• Snoring aid pillow - As was discussed earlier, the position in which you sleep can cause you to snore. A snoring pillow simply makes sure that you remain sleeping on your side. With this, you will be in a comfortable position on your side, keeping your airways open and stopping the muscle tissues in your mouth and throat from relaxing, thereby clearing your airways. A snoring pillow will help you to breathe more normally while you are sleeping.
• Snoring aid mouthpiece - Getting a snoring mouthpiece is an efficient way of minimizing or stopping your snoring. A snoring aid mouth guard is placed in your mouth to aid in controlling your jaw position during sleep. This type of snoring aid is generally more expensive than other device as it is tailored made for you by a dental specialist.
• Snoring aids chin strap - Perhaps the most preferred snoring aid is the chin strap. This is because it is relatively easy to use and provides almost instant relief from snoring. The strap is simply worn to keep your mouth closed while you are asleep and encourages breathing through your nose.
• Anti-snoring spray. One of the snoring aids that work really well is an anti-snoring spray. This spray contains ingredients that greatly reduce the vibrations produced during sleep. Moreover, it ensures that your throat is lubricated for the entire duration of your sleep. How it works is pretty simple. You simply spray it onto your throat 30 minutes before you hit the bed to get optimum results.
• Adjustable beds. Getting a bed that you can adjust can greatly help you with your snoring problems. With just a single click of a button, you can elevate the head of your bed. It has been scientifically proven that sleeping in a slightly elevated position can help decrease snoring. So, instead of piling up three or more pillows for sleep, get an adjustable bed to get that perfect night's sleep you have always wanted. Moreover, this type of bed can make reading a book or watching TV in bed a lot more comfortable.
These devices do not guarantee 100% solution to your snoring problems. However, properly pinpointing the root cause of your problem and finding the appropriate aids for snoring to stop can prove quite effective and beneficial to you. It is therefore imperative for you to find the best aids for snoring that are best suited for your type of snoring in order to get optimum results. Also, it is important to bear in mind that what works effectively for one person may not necessarily work for you.
Tips on choosing the right anti-snoring aids for you
With a lot of anti-snoring aids available nowadays in the market, you then ask yourself, "What are the anti snoring aids that would work best for my snoring problem?" or, if you have already purchased yours, "Are my snoring aids suited to address my type of snoring?" The following are a few simple tips to choosing the right snoring aid for you.
• As a start, you must familiarize yourself with the various types of stop snoring devices. Knowing what your options are will work to your advantage. Familiarizing yourself with the different snoring causes and aids to stop it will not only widen your choices but also ultimately help you decide which device would work for you and your budget. Also, reading snoring aids reviews online can help you make that decision that much faster.
• You must keep in mind that different stop snoring devices address different types of snoring problems. Therefore, it is important, before you choose one, to determine the reasons that lead to your snoring at night.
• If, during the day, you experience problems with breathing because of nasal congestion, sinusitis, and/or allergies, then it is more than likely that you will experience snoring during sleep. That is why it would be best for you to choose aids to snoring that are specifically designed for these types of issue, such as nasal decongestants, anti-snoring spray, etc.
• Observe how you sleep at night. If you are one who sleeps on your back, then there is a high likelihood of you snoring at night. Devices such as a snoring pillow can aid you in fixing this situation.
Following these simple guidelines, it should be relatively easy for you to choose the device that would best manage your snoring problems and do away with it.

Jersey Chow is a person who is active in outdoor activities and always emphasize on healthy lifestyle. He had recently created a website where he intended to help those peoples who suffer sleepless night because of snore noise caused by their sleeping partner. He is revealing unbiased information about snoring remedies including the use of simple yet effective snoring mouthpiece.

Article Source: http://EzineArticles.com/8072516

Music Therapy

One of the most promising natural remedies for insomnia turns out to be one of the simplest and most enjoyable. It's called music therapy and has been shown to help people overcome sleepless nights.

 

 A recent study by Gail C Mornhinweg, PhD found that music can help you sleep better and deeper. In the study, she followed a group of adults with insomnia for 6 months. No one in the group was taking medications to help them sleep or trying other insomnia therapies at the time. All they did differently was to listen to relaxing music before bed.

 

  On the nights when they listened to relaxing music before going to bed, all participants in the study except one reported falling asleep faster and sleeping longer than normal. Interestingly, most also reported that sleeplessness returned on the nights that they did not listen to music.

 http://dreamanddream.com/sleep.html

 

 

Coughing and Sleep Loss

For most people, a cough is just a minor annoyance, something that goes away within a couple of days. For others, however, it can linger, and coughing at night can severely disrupt sleep. Often coughing gets worse at night. Even if you manage to get to sleep, it can wake you up. So what can you do about it?

Types of Cough

Coughs can be divided into two main types: productive coughs and dry coughs. Productive coughs occur when the body is trying to expel fluid from the lungs. Dry coughs are caused by irritation of the surface of the throat. Having a productive cough for a long time can damage the throat, causing a dry cough.Even a slight cough causes the whole body to spasm, which is why they are so hard to sleep through. Most coughs are caused by infections and some can be treated effectively with antibiotics, so if your cough persists for more than two weeks you should see a doctor. Unfortunately, some people have chronic conditions which can cause coughing over a period of years, often leading to chronic insomnia.

Medication

Most coughs can be cured by ordinary over-the-counter remedies available from your local pharmacist, but you will need to make sure you get the right kind of medicine for the type of cough you have. Lemsip and similar drinks can be used during the day. Make sure to check that it's safe to take different medicines together.A lasting cough often causes the lining of the throat to swell, making it hard to breathe when you lie down to sleep. If you have an asthma inhaler you may find it helps to reduce this, even if you are not wheezing. Taking aspirin or ibuprofen about fifteen minutes before you go to bed can also be effective.
If you have an ongoing problem, your doctor may prescribe codeine to reduce the pain and hence take away the trigger for a dry cough.  It also helps to make some people sleepy   This can be addictive so its unwise to use it for prolonged periods.  If you already have opiate-based painkillers for another condition dont use them for a cough without your doctor's advice, as they may make it harder to breathe at night.

Natural Remedies

If you dont like taking pharmaceutical remedies or you want to supplement them with something to boost their effects, there are lots of natural remedies you can try.  Hot water mixed with lemon juice and a spoonful of honey will help to soothe your throat during the day..  This should be avoided at night, however, as sugars can feed bacteria in your throat, prolonging an infection.  Whisky and other spirits can also be soothing but if drunk at night can cause the throat to dehydrate.

A simple way to take down swelling before you go to bed is to gargle with hot salty water. Prepare a mug of water as hot as you can comfortably tolerate and stir in three level teaspoonfuls of salt. Two to four minutes of gargling should leave your throat feeling much improved.
Cold water next to your bed can help to stop a coughing fit that wakes you up. Try keeping an ordinary biro beside your bed and sucking on the smooth end. This will help produce saliva to lubricate your throat, but, unlike a cough sweet, it's unlikely to cause choking if you fall asleep again in the process.

Sleeping Position

Productive coughs often get worse during sleep because mucus builds up in the throat due to the horizontal position of the body. The cough is the body's way of trying to get rid of it, to stop you drowning. Lying on your side, rather than your back, may help. Alternatively, you may find that it helps to sleep propped up on extra pillows so that fluid can drain away naturally.If you wake up coughing, don't just lie there and try to get back to sleep immediately. It's usually better to prop yourself upright for a while and let your throat and lungs drain.

Sleep Environment

Dry coughs are often exacerbated by a dry sleep environment. Using a humidifier in your bedroom overnight can make a big difference. If you add a couple of drops of menthol, it can also work to soothe a productive cough. Alternatively, you can heat menthol in an oil burner, but remember that this should not be left on whilst you sleep.
As dust can make a cough much worse, it's important to keep your bedroom extra clean at such times. Following these basic guidelines should make your cough far less troubling and may even speed up the process of getting rid of it altogether.
Reference:   http://www.insomniacs.co.uk/coughing-sleep-loss.html

Dehydration and Insomnia

Although it may manifest as a complex problem, insomnia often has quite simple causes. One of these can be dehydration. Most people in Britain don't drink as much fluid as they need for optimum health. Although, over time, they may inadvertently train themselves not to feel thirsty, the suppressed desire to drink can result in restlessness and a host of minor problems that make sleep difficulties worse.

Symptoms of Dehydration

Dehydration can affect sleep in a variety of ways. Chronic dehydration can disrupt the body's natural rhythms so that you don't feel tired when you should, and it can also create the kind of fatigue that triggers exhaustion yet leaves you unable to sleep. This is because your body is unable to flush out toxins that build up in your blood.Dehydration also commonly results in skin, eye and mouth problems. When these bodily surfaces stop receiving adequate lubrication, you'll often feel sore or itchy and you'll be more vulnerable to minor infections, all factors that can lead to sleep trouble. As membranes around the brain become too dry, you may also experience headaches.
Finally, dehydration can lead to melatonin deficiency, another leading cause of insomnia.
An easy way to tell if you might be dehydrated is to examine the colour of your urine. If it is very pale yellow or colourless, you are probably alright. If it is very dark in colour (throughout the day), you may need to consume significantly more fluid.

How to Drink what you Need

If you are dehydrated you should drink more, right? Thats a useful rule of thumb but the situation is often more complicated.

Most insomniacs know that alcohol and caffeine are bad for them and can make them feel worse.
Amongst other things both these drugs cause the body to expel water.  The problem is that alcoholic and caffeinated drinks also represent the bulk of most peoples daily fluid consumption.
Just ceasing to drink as many of them will have limited benefits unless they are replaced by something else.

Drinking more water is the simplest cure for dehydration - ideally the average person should drink about two litres (three and a half pints) per day.  If you suddenly increase your water intake, though, you may find that you suffer other health problems as essential vitamins and minerals are flushed out of your system.

 For this reason, increasing your water intake should be combined with increasing your intake of nutrients. A good way to do this is to drink fruit juice. This will have the added benefit of making you feel more alert when you are flagging because of your sleep problems. Try to spread your fluid intake out across the day, and if you suffer from dizziness, add a small pinch of sea salt to your food - this will help to ensure a healthy electrolyte balance.
If you are exercising regularly, your water intake should increase accordingly. Try to drink immediately after you finish exercising and stop only when you are no longer thirsty.

Water and the Sleep Cycle

Staying properly hydrated through regular consumption of water or fruit juice can also help to regulate your sleep cycle. Avoid fizzy drinks with lots of sugar, which can boost your energy levels only to drop them later. Try to get into a healthy pattern.Even if you feel thirsty, drinking right before you go to bed can cause sleep problems when you wake up needing to empty your bladder. If you drink half a pint to a pint of water about an hour before you're ready for bed, most of it should pass through you before you go to sleep, and your body will have what it needs to run natural processes as you sleep. Drinking immediately after getting up in the morning will enable it to learn that more supplies will arrive when needed.
Supporting and training your body in this way can help you to manage dehydration-related insomnia and enjoy much more satifying sleep.
Reference:  http://www.insomniacs.co.uk/dehydration-insomnia.html

7 Things Not To Do When You're Sleep Deprived

 

 

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You know getting too little sleep makes you tired and crabby and hungry and forgetful. But other than waking up on the wrong side of the proverbial bed, how bad is the occasional sleep-deprived day, really?

It turns out just a little bit of extra sleep goes a long way in protecting your health, boosting your memory and keeping you safe from potentially-fatal events like heart attacks and car accidents.
Just one night of sleep deprivation can also set you up for a number of everyday missteps we'd all rather avoid. Here are a few of those things you shouldn't do when you haven't had enough sleep.

Drive

You wouldn't get behind the wheel after having a few drinks, but you also shouldn't get behind the wheel without your 40 winks. In a 2012 study, researchers found that drunk and sleepy drivers are both at least twice as likely to be responsible for an accident, Reuters reported. "We know from experimental studies that just four hours of sleep loss will produce as much impairment as a six pack," Christopher Drake, an associate scientist at the Henry Ford Hospital Sleep Disorders and Research Center in Detroit, told Reuters.
But it's not just sleepy car drivers who should hand over the keys. Pilots, train operators and truck drivers all report errors on the job due to sleepiness, including "near misses," according to the National Sleep Foundation.

Make Important Decisions
There's a biological reason that something seems like a good idea when you're tired, when it might not actually be the best bet. In a 2011 study, researchers observed increased brain activity in areas that assess positive outcomes after sleep deprivation. There was also decreased activity in brain areas that assess negative outcomes. Essentially, then, skimping on sleep skews our decision-making powers toward the optimistic, and may therefore sway you toward signing the lease or taking the job without realistically weighing the pros and cons. The authors suggested changes in levels of the neurotransmitter dopamine may play a role, the LA Times reported.

Go Grocery Shopping

You already know you shouldn't fill up your cart when you're hungry, but if you're sleepy to boot, you're in for some unwise choices: A 2013 study found that sleep-deprived shoppers purchased more and higher-calorie food than they would have during a well-rested trip to the supermarket. "We hypothesized that sleep deprivation's impact on hunger and decision making would make for the 'perfect storm' with regard to shopping and food purchasing -- leaving individuals hungrier and less capable of employing self-control and higher-level decision-making processes to avoid making impulsive, calorie-driven purchases," author Colin Chapman, MSc, of Uppsala University, said in a statement. The men in the study loaded up their carts with 9 percent more calories and 18 percent more grams of food after a night of little sleep. "Our finding provides a strong rationale for suggesting that patients with concerns regarding caloric intake and weight gain maintain a healthy, normal sleep schedule," Chapman said.

Or Online Shopping, For That Matter
If decision making is skewed and impulsiveness amplified, we think it's safe to say that shopping decisions beyond groceries may also be affected. With more difficulty in the logical reasoning department and impaired judgement, the day after a night of fitful sleep isn't the day to decide you're going to buy that designer bag.

Grab An Energy Drink

Yes, you're tired, but a brisk walk, a quick workout or a nap, if you can swing it, is a much wiser choice than the nearest caffeine jolt, considering the copious sugar and mysterious compounds in many popular energy drink brands. Plus, many cans contain surprisingly little actual caffeine, especially compared to a strong cup of coffee (not to mention real coffee boasts actual health benefits).

Brag About It
Perhaps nothing fosters an unhealthier sleep climate than participating in what HuffPost president and editor-in-chief Arianna Huffington dubbed "sleep deprivation one-upmanship" in a 2010 TED Talk. In reality, a very select few of us are actual short sleepers, meaning we really can get by on just a few hours each night. The rest of us should help change the conversation about sleep by being more aware of the messages we send.

Pick A Fight

The morning after a night of tossing and turning is not the time to bring up that serious talk you've been meaning to have with your bed partner. That's because you're likely to be highly emotional when you're lacking in sleep -- and not in a good way. "It's almost as though, without sleep, the brain had reverted back to more primitive patterns of activity, in that it was unable to put emotional experiences into context and produce controlled, appropriate responses," Matthew Walker, senior author of a 2007 study on the subject, said in a statement. The research found that sleep-deprived brains were 60 percent more reactive to negative and disturbing images, USA Today reported.

http://www.huffingtonpost.com/2014/01/24/sleep-deprived-tired-sleep_n_4639438.html?ref=topbar

Elderly Insomnia: Are Sedatives Risky?

Researchers Compare the Risks and Benefits for Adults Over 60

Reviewed byLouise Chang, MD

Nov. 11, 2005 -- For elderly people who can't get a good night's sleep, the risks of taking some types of sedatives -- such as sleeping pills -- may outweigh the benefits.

A new review of studies on the use of certain types of sedatives for insomnia in the elderly shows that the risk of side effects -- such as dizziness, loss of balance, falls, and disorientation -- was significant enough to recommend looking into nondrug treatments for insomnia for people over age 60.

Insomnia is a common problem among the elderly. Between 5% and 33% of older adults in North America and the U.K. are prescribed benzodiazepine (such as Halcion) and benzodiazepine-like medications (such as Ambien), according to researchers.

Some Sleeping Pills May Be Too Risky

In their review of 24 studies conducted between 1966 and 2003, researchers compared the benefits and the risks of short-term treatment with sedatives in older people with insomnia. They looked at the use of over-the-counter medications such as antihistamines (like Benadryl) and prescription benzodiazepines and benzodiazepine-like medications for at least five nights in a row. Barbiturates were not included.

Their results showed that sleep quality improved and total sleep time increased by an average of 25 minutes among the more than 2,400 participants in the studies. But the risk of serious side effects was also significant.

For example:

• Dizziness or loss of balance was reported in 13 of the studies. Seven of the 59 events reported in these studies were serious, including six falls and one car crash.
• Daytime fatigue was nearly four times as common among people taking sleeping pills than among those taking a placebo.
• In four studies impaired performance in the morning was also more common after taking sleeping pills than after taking placebo.
• Other common side effects associated with sleeping pill use among the elderly included headaches, nightmares, and nausea.

Based on these results, researchers say older people are more than twice as likely to experience an adverse event as they are to gain a better quality of sleep from taking sedatives. But they say that is only a rough estimate and more research is needed on the risks vs. benefits for the elderly of taking sedatives.

 http://www.webmd.com/sleep-disorders/news/20051111/elderly-insomnia-are-sedatives-risky

Foods that Make You Sleepy

Instead of a regular sleeping pills, make these foods that make you sleepy a part of your diet. Not only will you find that the quality of your sleep has improved, the overall quality of your health, mental and physical, will be greatly enhanced.
Some of us just can't fall asleep. The reasons behind all the trouble falling asleep may vary; from the stress of an upcoming meeting, or heartburn because you had a very heavy dinner. Ultimately, we are all aware of the fatigue and exhaustion that follows a night full of disturbed or no sleep at all. A continuous routine of disturbed or no sleep at all can lead to sleep disorders such as insomnia, that can further affect other aspects of our health and life. Apart from all that you may have tried to fall asleep, including counting the sheep, taking a bath, there are several foods that make you sleepy, which are indeed quite helpful in inducing a comfortable, undisturbed sleep. What should you eat to feel sleepy? Let's take a look.

The Best Foods for Sleep

Every food listed here has certain compounds that help enhance sleep. It is these compounds that make these the perfect foods to consume before sleeping, to get all that sleep you have been craving but not been getting for a long time now. Always remember however, to consume these foods a minimum of 3 hours before sleeping. Eating very late can cause you discomfort and keep you awake through the night. The prime components in the foods mentioned below are tryptophan, carbohydrates, melatonin, and magnesium. All these components are known to enhance sleep and send you into a relaxing snooze to find yourself fresh the next morning. The foods to help you sleep have been enlisted here.

Nutrients & Foods that Help you Fall Asleep
Tryptophan
Turkey As an evening snack, have a lean turkey sandwich (a slice of turkey with whole wheat bread - avoid heavy dressings.) It will help you sleep better through the night.
Seafood & Poultry Include fish or chicken, (steamed or grilled - without too many spices), and eggs in your dinner and enjoy a good night's sleep.
Potatoes Consume potatoes baked or mashed, in a small amount, in order to rid your body of toxins that hinder the effects of tryptophan. These also contain carbohydrates and enhance your sleep.
Almonds Not only are almonds one of the many foods high in tryptophan, they also contain natural muscle relaxants in the form of magnesium. Have a handful for an evening snack.
Whole Wheat Bread Consume whole wheat bread with a cup of herbal tea, that contains honey, to allow the production of insulin that transports tryptophan to the brain.
Warm Milk A glass of warm milk just before you hit the sack, enables you to fall asleep because of its tryptophan and calcium levels.
Melatonin
Oatmeal Instead of heavy dinners, try a bowl of oatmeal with some honey in it, and you are bound to drift into the coziest sleep ever.
Bananas A banana at dinner time will not only enhance melatonin production in the body, its magnesium levels will relax your muscles and put you to sleep.
Tart Cherries A handful of tart cherries that are rich sources of melatonin, half an hour before you sleep, will give you undisturbed sleep. You may also try drinking cherry juice to fall asleep.
Walnuts Have a handful of walnuts, as they are, or sprinkle some on a bowl of yogurt and enjoy a good night's sleep. These are known to increase the production of melatonin that aids the process of falling sleep.
Carbohydrates
Whole Wheat Grains Whole wheat cereal, whole wheat pasta, or whole wheat bread, toast, or a bagel is a great source of carbohydrates that can enhance your sleep.
Dates Consumption of dates is not only healthy, the rich carbohydrate content releases serotonin, a feel good hormone in the body that relaxes the mind and enables you to fall asleep. As such, it is also one of the many great serotonin foods that relax the mind and calm the body.
Honey Touted as one of the best foods that help you sleep, simply have a teaspoon of honey before bed, or apply some on a piece of whole wheat toast. Not only will you ease into sleep, you will have undisturbed sleep through the night.
Magnesium
Green Leafy Vegetables Foods such as spinach, kale, cabbage, broccoli, celery, etc. are all magnesium rich foods that enhance sleep, and also keep the body healthy.
Beans A variety of beans in your diet including soybeans and black beans will give you the necessary magnesium to fall asleep and stay asleep.
Pumpkin Seeds A handful of pumpkin seeds added to your cereal is the perfect way to give you the daily dose of magnesium, a natural muscle relaxant, required by your body.

Apart from these foods, flax seeds, dairy in the form of yogurt, cheese (avoid aged cheese), and cottage cheese are all helpful aids when attempting to attain quality sleep. While you consume these foods that make you sleepy, make sure that you avoid foods that keep you awake and active. First of all, no sugary treats are allowed as they give you a rush and keep you active. Avoid alcohol and caffeine, as these are both stimulants. Do not exercise at least 2-3 hours before you sleep because it activates your metabolism and is likely to induce sleep much later. Once again, remember, all the aforementioned foods are extremely healthy foods. By inducing a healthy sleeping pattern, they will also improve the quality of your mind, your body, and the overall quality of your life.

Read more at Buzzle: http://www.buzzle.com/articles/foods-that-make-you-sleepy.html