Archive for the ‘Relaxation’ Category
Do you find yourself lying in bed at night, hoping for sleep? If you suffer from occasional bouts of insomnia, here are seven sleep aids that can help send you off to night-night land.
1. Special sleep-friendly pillows. With the increased awareness of the importance of receiving a good night’s sleep, a number of sleep-friendly pillows are now available for sleep-hungry individuals. Some pillows are specifically designed to help reduce the frequency and intensity of snoring. Snoring is one of the greatest detractors to a good night’s sleep. The new PillowPositive is a special patented cervical pillow. Clinical trials have shown its efficacy in helping reduce snoring. PillowPositive encourages the user to position their head in order to avoid positions that leave the airway passages vulnerable to snoring.
Another sleep-friendly pillow is the Nelson Sound Sleeper. The Nelson Sound Sleeper is an ergonomically designed pillow that has built-in speakers that allow relaxing music to be funneled to the user. The Nelson Sound Sleeper is made for the whole body. It supports a healthy inclined position that reflects the body’s natural curvature, and which supports the spine. The Nelson Sound Sleeper is designed to support and distribute equally the user’s body weight, regardless of what side or sleeping position the sleeper has taken.
2. The scent of sleep: aromatherapy sleep aids that will send you off to dream land sweetly. Although many people scoffed when aromatherapy first caught the public’s attention, research shows that essential oils can be quite effective in alleviating all sorts of medical conditions. Lavender has proven to be the most popular choice for inducing sleep.
There are several ways you can use lavender to fall asleep. You can purchase a special aromatherapy diffuser that you can use to expel the aroma in your bedroom before bedtime. You can place a few drops in your hot bath, or you can purchase lavender massage oil and rub it into your skin before nighttime. Whatever you choose, you will want to remember that essential oils can be surprisingly powerful-a few drops goes a long way. You can also create a small sachet filled with lavender potpourri that you can place in your pillow. Some people have also reported success with the use of jojoba oil, marjoram, and ylang-ylang.
3. White noise machines. White noise machines can be particularly effective if you need to fall asleep during the day, where distractions and noise are more prone to keep you awake. Popular models include the Norelco Natural Sound Selector, the Burltech Ultra Heart and Sound Soother, and the Marpac line of Sound Conditioners. Most of these white noise machines are outfitted with several modes and sounds from nature that are designed to send you off to sleep.
A simpler way to gain a similar effect is to use a fan on a low setting, or to set the radio on the classical music station at a very low volume.
4. Sleep inducing music. Like essential oils, music is another great way to calm the senses and prepare the body for restful sleep. Many musical CDs specifically designed to send you off to sleep are now available. The SleepNowCD, for instance, contains sonic biofeedback that is designed to minimize anxiety and induce sleep. Another option for insomniacs is the Easy Sleep Tapes for Insomniacs from Hypnosis Concepts. These tapes contain two hypnosis sessions aimed to ease you into restful sleep.
5. Calming, sleep-inducing herbal teas. Certain herbs have been proven to induce sleep. Special nighttime or sleepy time teas can be a powerful yet natural method to induce sleep. Chamomile, valerian, and ginger teas are recommended for sleep-seekers. Make sure to drink these hot teas at least an hour before bedtime.
6. Over the counter sleep aids. If you find yourself experiencing transient insomnia due to travel or temporary stressors, over the counter sleep aids can help you get the rest you need quickly and easily. Over the counter sleep aids are no substitute to natural sleep, and their use should be discontinued as soon as possible. These drugs are designed to provide fast relief from sleeplessness, but they lose their effectiveness if used for too long.
7. When all else fails: prescription sleep aids. With the variety of non-drug sleep aids now available, prescription sleep aids should be avoided, if possible. If you suffer from severe chronic insomnia, visit your doctor to make sure you are not suffering from an underlying disorder or illness. Many sleep aids carry the risk of side effects, and some can even be addictive. Proceed with caution when it comes to prescription sleep aids.
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Help this Sleep Disorder
Restless Leg Syndrome is a sleep disorder and condition that causes individuals to feel a crawling sensation in their limbs, most commonly in their calves, ankles, and across their trunk. Sometimes Restless Leg Syndrome can cause the sufferer considerable discomfort, causing a throbbing and even stinging sensation in the leg muscles. Sufferers of Restless Leg Syndrome have also described feeling a tingling, creeping, and pulling feeling across their legs and trunks. Most symptoms of Restless Leg Syndrome are felt during periods of extended inactivity, such as when long periods of sitting or lying down. Most of the time, sufferers will experience symptoms at nighttime, thus the syndrome’s classification as a sleep disorder. Some people will experience symptoms in only one leg, and others will experience them in both. In rare cases, individuals may experience the symptoms of Restless Leg Syndrome in their arms.
Most symptoms become intensified at night, particularly at the beginning of a sleep cycle. Most people experience a reduction in symptoms in the early morning hours. When the legs are at rest, the symptoms of Restless Leg Syndrome become more pronounced. The distraction and pain of the symptoms cause sufferers to move their legs in an effort to ease pain and find relief, thus the description of ‘restless legs’. Obviously, Restless Leg Syndrome can disrupt a person’s sleep significantly. Indeed, Restless Leg Syndrome almost always results in some degree of insomnia. The presence of irritating sensations and pain, and the involuntary movement and jerking of legs can make getting a good night’s sleep almost impossible, and can result in daytime fatigue.
What causes Restless Leg Syndrome? Although the cause of this condition remains unknown, it seems to run in families. Research shows that Restless Leg Syndrome is more common in groups of people with certain deficiencies. People with anemia and iron deficiencies are more likely to suffer from Restless Leg Syndrome. Pregnant women may also be more susceptible to this condition. In addition, people who are obese, smokers, people who suffer from diabetes, heavy coffee drinkers, and arthritis sufferers may also be more vulnerable to developing Restless Leg Syndrome.
Other perhaps more serious conditions that may also be associated with Restless Leg Syndrome include nerve diseases, hormone diseases, kidney disorders, and polyneuropahty. Some prescription drugs have also been linked to the onset of Restless Leg Syndrome, including certain antidepressant drugs, as well as Zantac and Tagamet. Restless Leg Syndrome may appear in people of all ages, although it appears to be more common in older individuals. Restless Leg Syndrome is also thought to affect children who may be experiencing “growing pains.” These children are often mislabeled as hyperactive due to their restlessness. It does appear that Restless Leg Syndrome tends to develop slowly, with symptoms growing in intensity over time.
Another sleep disorder that is often confused with Restless Leg Syndrome is known as Periodic Limb Movements in Sleep (also known as PLMS). PLMS involves involuntary movement, both bending and jerking, of the legs during the course of a night’s sleep. People who suffer from PLMS may experience movement of the legs every 10 to 60 seconds. Unlike Restless Leg Syndrome, PLMS occurs while the individual is asleep, although the constant movement may cause them to wake throughout the night.
Treating Restless Leg Syndrome is often difficult because there is no definitive cure. The first step toward treating Restless Leg Syndrome is to search for any underlying causes. If you suspect you have Restless Leg Syndrome, your medical professional will conduct blood tests to reveal if you have an iron deficiency and/or anemia. Your doctor will also work to rule out any other possible causes for your symptoms. Reducing alcohol and caffeine intake, especially before bedtime, can help ease the symptoms of Restless Leg Syndrome. If you are a smoker, you can drastically reduce your smoking or quit altogether and help reduce Restless Leg Syndrome significantly. Practicing good sleep hygiene and getting some form of daily exercise are also important to keep the symptoms of Restless Leg Syndrome under control.
If your case of Restless Leg Syndrome is severe enough, your doctor may recommend certain medications. The most common medications prescribed for the treatment of Restless Leg Syndrome include ropinirole, gabapentin, and tramdol. Other non-prescription options include electric nerve stimulation, acupuncture, and ingesting oral magnesium.
The transition from daytime to nighttime sleep is made easier by developing a routine and sticking to it. A routine is defined as, “A prescribed, detailed course of action to be followed regularly; a standard procedure.” In order to improve upon your ability to have a restful night’s sleep do the same activities night after night before going to bed. This pattern will help quiet and calm both the body and mind and prepare it for sleep. Knowing what to expect is comforting to most individuals and routine fulfills this need. Bedtime needs to be a time for quiet as it is the “winding down” period of the day. Suggestions for routine activities to do just before bedtime include listening to soothing music, taking a bath, doing some light stretches, doing some deep breathing exercises, meditating, or reading a book (just not in bed and preferably not a murder mystery!)
Falling asleep comes easily for some people but not so easily for others. Sleep techniques need to be taken into consideration if one has trouble getting to, or staying, asleep. Developing a routine with bedtime and wake up time is the way to go to enhance sleep. Learn to do both at approximately the same time every day. A schedule is an excellent way to set your biological clock and sticking to the one you put in motion will make your day run smoother and improve your sleep habits.
If you smoke, think about quitting. Smoking is harmful in so many ways and it hinders sleep. Nicotine is the main ingredient in cigarettes and it is a stimulant. Research has proven that people who smoke a lot don’t spend enough time in deep sleep plus they awake more frequently during the night. Limit your consumption of alcohol before bedtime or better yet don’t drink before going to sleep, as it can be disruptive to sleep patterns. Stop drinking or eating anything with caffeine in it (for example coffee, tea, soda or chocolate) anywhere from four to six hours before turning in for the night. Certain over-the-counter medications such as pain relief medication (for example, Anacin and Excedrin) have a fair share of caffeine in them. Keep that in mind if a headache creeps up on you shortly before bedtime.
Never overeat before going to bed, nor go to bed on a completely empty stomach. Routines revolving around eating habits are important to establish. Eating a full meal before bedtime is not easy for the body to digest if it is high in fat content. As well an empty, growling stomach will not allow for a fitful sleep. If you have gone without eating anything for a span of at least five hours, a good suggestion for a bedtime snack is a glass of milk, a bran muffin, yogurt, a cup of herbal tea or a banana.
Exercising on a regular basis is an excellent routine to develop and one of the benefits reaped from it is enhanced sleep. And the exercise doesn’t have to be strenuous- light to moderate physical activity can work wonders. Consider taking daily walks or practicing yoga. Sleep experts recommend thirty minutes of exercise approximately three to four times a week. That is flexible enough for most people to fit into their busy schedules. Exercise not only can make the quality of sleep better but also deeper and it is excellent for relieving stresses of both the physical and mental kind.
Speaking of stress it is wise to find positive outlets to manage stress and stress related problems such as anxiety, phobias and depression. Take time for yourself and learn to relax. Consider positive self-talk, relaxation therapy, deep breathing exercises or meditation. And remember that fun can be relaxing too!
A bedroom should not be as warm as a sauna. Always make sure the temperature in your bedroom is on the cool side, preferably in the mid sixties. Pay attention to the other details of your bedroom as well, i.e. the placement of furniture, the lighting and your mattress. A mattress that is too hard or too soft will not allow for a good night’s sleep at all. A proper mattress needs to provide both its support to the sleeper as well as comfort. If yours doesn’t do both then it’s time to invest in a new one.