Sound Sleep Guide

Posts Tagged ‘Sleep’

If the snoring is soft, only occasionally and doesn’t wake your partner this may be considered nromal. However, Heavy snoring is NOT normal. In fact, it’s often a sign that something is wrong with you physically that needs a doctor’s attention. And, you’ve probably noticed that your partner is being far more cranky than usual. You need to consider taking some advice on how to stop snoring.

Check Out Your Lifestyle

Smoking, drinking and recreational drugs that act, as sedatives will make you snore a lot more than if you didn’t use them. Reducing or quitting smoking, drinking and taking recreational sedatives, you will not only stop snoring, you will benefit your health in lots of other ways. Another benefit is the amount of money you will save, by stop smoking, drinking or taking recreational drugs. Now that we’ve got the most practical stop snoring advice out of the way, let’s go on to more.

Try Sleeping On Your Side

Partners of people who snore tend to find that by poking their snoring partner and getting them to sleep on their side or stomach tends to reduce the amount of snoring. Its seems that people snore less when sleeping on their side or stomach compared to them slleping on their back. Consider this stop snoring advice. A simple trick to help you not sleep on your side is to sew or tape a tennis ball in to the back of your pyjama tops. This will encourage you NOT to attempt to sleep on your back. Be sure you are healthy enough to sleep on your side or stomach, though.

Keep Your Mouth Shut

The most extreme stop snoring advice, which I personnally have never tried, was something seen on BBC News – tape your lips together to keep from snoring. To snore your mouth must be open. Before considering this option you have to be sure your nasal passages are clear and that your lips are tucked into your mouth before your use the surgical tape.

See Your Doctor

All snoring is due to your airwaves becoming obstructed for some reason. Usually, this is because in deep sleep all of your muscles go so lax they rub up against each other. But you can also snore because of a physical deformity or from a physical growth. The only ways these can be cured is through medical intervention.

Sleep apnea is one of these and could be quite dangerous, affecting your entire quality of life. This is where you momentarily choke and wake up when you are in deep sleep and start to snore.

It has been believed for some time now that too little or poor quality sleep in teenagers leads to a drop in performance at school, but it was not until fairly recently that a formal research study confirmed that teens with poor sleeping habits do in fact suffer from lower grades.

Below are 10 simple tips to ensure that an otherwise healthy child does not suffer from sleeping problems and gets the quality of sleep needed to perform well in school.

1. Decide upon a regular time to go to bed and try not to vary this time by more than a matter of a few minutes from day to day.

2. Ensure that you get up at the same time in the morning, whether or not it is a school day. Teenagers commonly have a lie-in on weekends and during the school holidays and, rather than helping to make you feel better, this merely disrupts your pattern of sleep.

3. If you find that you cannot fall asleep within approximately 15 minutes of climbing into bed then do not simply lie in bed trying to get to sleep, because the more you try the more difficult it will get. Instead, climb back out of bed and do something like reading a book or listening to some relaxing music. Once you begin to feel tired, climb back into bed and you will be asleep in next to no time.

4. Do not be tempted to stay up late doing your homework or studying for a test. Although this could appear to be the answer to a specific problem in the short term, and may well keep you out of trouble for handing your homework in late or see you through a test, in the longer run your performance will drop and any shorter term gain will soon be lost.

5. Avoid the temptation to take a nap in the afternoon school. Should you find that you are so tired that you cannot keep your eyes open then take a nap but for no more than an hour.

6. Do not consume any form of drink which contains caffeine after about 3 o’clock in the afternoon. This of course applies to tea and coffee, but also includes colas and chocolate drinks.

7. Do not eat a heavy meal too close to bedtime. You certainly should not go to bed hungry and having a light snack prior to bedtime is fine, however climbing into bed on a full stomach will make it difficult for you to fall asleep and affect the quality of your sleep.

8. Although teenagers will sometimes spend a lot of time in their bedroom and turn it into more of a ‘living’ than a ’sleeping’ room, avoid the temptation to use the bed for anything other than sleeping. Do not sit in bed reading, writing, playing games, watching TV or anything else but keep it only for sleeping so that your body associates climbing into bed with going to sleep.

9. Avoid strenuous exercise within several hours of bedtime. If you wish to play baseball or engage in other sporting or vigorous activities then do these shortly after school and not an two or three hours before you go to bed.

10. When it comes to bedtime ensure that your bedroom is quiet, dark and cool. Do not shut your bedroom up, turn up the heat and get into bed to watch TV. Instead, lower the heat, open the window a bit if you can to allow in some fresh air and make the room as dark as possible.

If you follow these 10 tips you will find that within no time at all the quality of your sleep will improve, you will feel much more awake and active throughout the day and your grades will improve.

Everyone can agree on the significance of good night’s sleep. Sleep is as essential as food and water and often, much easier to take for granted. While there may be a consensus as to it importance, there is a wide range of arguments as to what a good night’s sleep entails. The course of history gives us an interesting cross-section of how past generations sought that sweet sleep.

For the ancients, in particular the ancient Egyptians, beds seem to have been little more than layers of straw or vegetation piled in the corner of their homes. The Greeks, on the other hand, crafted wooden frames and sought to get clear of the ground and free of the draft. Moreover, it seems their beds were designed to fold, making the Greeks the progenitors of the adjustable bed.

Oddly, the use of the expression “sleep tight” has nothing to do with old civilizations. Rather, it was a saying popular during the American colonial era. The beds of the colonists were held together with ropes woven into a grid pattern holding the mattress in place. A good bed, and therefore a good night’s sleep, depended on how tightly the ropes were fastened.

With the invention of the spring coil and the appropriation of the box spring, merchants began to standardize mattress sizes. Currently, most countries have a standard set of four mattress sizes. They range from twin to double to queen to king. Of course, in keeping with all things being bigger and better in the Golden State, there is the California King, which is a slightly taller version of the king sized bed.

Perhaps the best facet of any bed is its ability to conform and comfort. Emboldened by Howard Hughes’s invention of the adjustable bed (as we know it) in 1953, avid sleepers have an array of positions they can sleep – and dream – in. From mounds of palm fronds to hydraulic mattresses, the push of generations has been the same: a good night’s sleep.