Sound Sleep Guide

Posts Tagged ‘sleeping problems’

A person who snores not only affects their own level of sleep but that of the people around them, principally their sleeping partner.

Inflicting your snoring on your sleeping partner can be stopped though.

Simple, low cost snoring remedies to experiment with. The best remedies are the simple ones and we have listed four below for you to try.

Try Sleeping Supine

A lot of people snore simply because they sleep with their mouths open. The vibration set up in the nose and throat is what gives rise to the familiar snoring sound.

When a snoring person is forced to sleep on their stomach however they close their mouth automatically. The throat and nasal passages still vibrate, but the noise has nowhere to go, thus no snoring and peaceful sleep for all.

Lubricate The Nasal Passages

A more severe form of vibration and in turn snoring, is caused when the nasal passages are dry. Sleeping with an open mouth or feeling bunged up from a cold can often cause this.

Try using a lubricating throat spray, this can help moisturize the throat and nasal passages thus relieving the vibration. This method is a great alternative for people who do not want to deal with uncomfortable or expensive stop snoring devices.

Use A Nasal Separator

A nasal separator is a small stop snoring device that fits into both the nostrils and lifts them outwards.

Opening the nose allows more air in and less flapping from tissues. Getting more air to flow through is one way to lessen the amount of vibration. This device looks similar to a nose plug, that works in reverse.

Use Pillows

This method is really simple, place a pillow in between your legs and sleep on your side.

Although this may be uncomfortable at first, sleeping on your side helps you to keep your mouth closed. The best result of this is that the sound does not wake up your partner.

This is perhaps one of the easiest and cheapest ways to stop snoring. It avoids having to purchase an expensive stop snoring device and utilizes something that you already have around your house, a pillow.

These four tips on how to stop snoring are all simple and inexpensive. You should certainly try these before you look for more expensive remedies such as those available at you local pharmacy or physician.

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.

Sleep apnea symptoms are most commonly observed in men who are over forty and also overweight although they can appear at any age in both women and men and are being seen increasingly in children.

The clearest symptom of sleep apnea (which is only one of several common sleep disorders) is snoring which is difficult to spot yourself and often needs to be pointed out to you by a sleeping partner. However, there are many reasons for snoring and the mere fact that you snore is not in itself an indication that you have sleep apnea. It is a fact however that most sleep apnea sufferers snore.

The second clear symptom of sleep apnea is undue tiredness during the day. Sleep apnea sufferers stop breathing frequently while sleeping and the body’s natural reaction is to wake you enough for you to start breathing again, but not sufficiently for you to be conscious of the fact that you are being awakened. This means that your sleep is constantly interrupted and therefore very light so that you do not enjoy the deep sleep that your body needs. As a consequence you grow more and more tired during the day.

If left untreated the effects of sleep apnea begin to appear and you will start to experience further symptoms which could include headaches (particularly in the morning), tetchiness and even depression. You may also notice that you are beginning to put on weight.

Yet another not quite so obvious symptom of sleep apnea is an increase in blood pressure that can give rise to several cardiovascular difficulties. If you are one of the increasing number of people who are starting to monitor their own blood pressure regularly at home then you should pick this up fairly easily but, otherwise, it will not be found unless and until you visit your doctor for a routine physical.

One further symptom is that of increasing difficulties with memory retention and learning difficulties. This is once again not something that it is easy for you to notice yourself but other people might well notice that you are not as fast on the uptake as you once were.

Finally, some sleep apnea sufferers will notice a decline in sexual function that can result in impotency.

Any of these symptoms in isolation can of course be indicative of just about any problem you can think of. When you begin to see these symptoms appearing alongside one another however there is a good chance that you are suffering from sleep apnea and you should consult your physician and consider having a sleep apnea test.