9 Tips to Stop Snoring

9 Tips to Stop Snoring

1. Sleep on Your Side
You’re more likely to snore if you’re lying on your back, and sleeping on your stomach is stressful on your neck.

2. Lose Weight
Excess body weight, especially around the neck, puts pressure on the airway, causing it to partially collapse.

3. Avoid Alcohol and Tranquilizers
Both alcohol and sleeping pills can depress your central nervous system and relax the muscles of your throat and jaw, making snoring more likely. These substances are also known to contribute to sleep apnea, a dangerous condition that has been linked with cardiovascular disease. And they should never, ever be used together. If you have difficulty sleeping without sleeping pills (or if you use alcohol to help yourself fall asleep), discuss it with your doctor.

4. Get Your Allergies Treated
Chronic respiratory allergies may cause snoring by forcing sufferers to breathe through their mouths while they sleep. Taking an antihistamine just before bedtime may help. If your nose is stuffed up, try using an over-the-counter saline spray or a humidifier.

5. Buy a Mouth Guard or Snoring Device
Your dentist or doctor may be able to prescribe an antisnoring mouth guard that holds the teeth together and keeps the lower jaw muscles from becoming too lax.

6. Stop Smoking
Smoke damages the respiratory system.

7. Keep a Regular Schedule
Get plenty of sleep. Go to bed and get up at the same time each day.

8. See a Doctor if You Are Pregnant and Snoring
Sometimes, women who are pregnant will begin to snore. The snoring may begin because of the increased body weight and because the hormonal changes of pregnancy cause muscles to relax. Whatever the cause, snoring during pregnancy may rob your baby of oxygen. Talk with your doctor about it.

9: Elevate Your Head
Sleeping with your head raised may take some of the pressure off of the airway, making breathing easier. Raise the head of the bed by putting blocks under the bed posts, or prop up your upper body (not just your head, which can actually inhibit breathing) with pillows.

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Posted 07 February 2010 @ 08:56 pm ET
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How Foods Affect You To Get Better Sleep

How foods affect you to get better sleep

People who are busy with their work are usually the ones who are having problems in sleeping. This is because the exhaustion and their hectic schedule keeps them from getting better sleep on daily basis. If you are one of those who are having trouble sleeping due to too much work, it is now time to reflect what might be causing these and address it properly.

One of the things that hinder people from getting better sleep is the set of foods that they eat. This is because these foods might contain ingredients and other properties that can really affect the person’s chemical balance. If you think that the foods that you are eating affects you in getting better sleep, try assessing your food intake for one day.

What you can do is list down all the foods—including the drinks—that you have taken in for one day and make an assessment after that day. In this way, you can track down which are the foods and drinks you have taken affect your sleeping habits especially at night. The following are just some of the list of foods that might lead one to troublesome and uncomfortable sleeping at nighttime:

1. Too much food intake. This is considered as the major culprit why many people—especially those who don’t have sleeping problems before—are having a hard time sleeping all of a sudden. Experts say that if a person have overeaten, the tendency is that the stomach will have a hard time digesting it. Too much food may also affect the how the digestive system work and may even cause clinical conditions such as ulcer if done regularly.

2. Foods that contain too much fat. Experts say that people are eating foods that have too much fat are prone to not sleeping well at night because it creates a lot of digesting work for the stomach. If one wants to get better sleep, he or she should cut down on foods that are too rich or fatty so there will be lesser work for the stomach especially at nighttime.

3. Too much spicy or acidic foods. These sets of foods can very much affect one’s sleeping habits especially at nighttime. If one eats too many sets of spicy foods especially at night, it can lead to troubles in the stomach and even heartburn which makes it harder for you to lie down and get better sleep at night.

4. Too much alcohol intake. Some people say that alcohol may help one to get better sleep but on the contrary, it doesn’t especially if he or she has taken too much of it.

5. Foods that contain caffeine. These are another set of culprits for people who are having trouble sleeping. If you are prone to not sleeping, it is best to avoid foods as well as drinks that have high caffeine content such as coffee, chocolates, sodas that are caffeinated as well as teas. To get better sleep, it is best to not consume these for a while. Or if you really cannot do without these, try minimizing your consumption even for a couple of days. Once you get your sleeping pattern back, you may go back to consuming these but only to limited content so you would not go back to having sleeping problems again.

Menopause and Sleep

When the ovaries no longer produce adequate amounts of estrogen and progesterone (as in menopause), the loss of these hormones can bring about various symptoms including hot flashes (a sudden feeling of warmth that spreads over the body) and sweating (which is related to hot flashes) and poor sleep.

Approximately 75-85% of menopausal women experience hot flashes, which can last for five years. Hot flashes and sweating can make it difficult to sleep. According to the National Sleep Foundation, approximately 61% of menopausal women have related menopausal sleep problems. Sleeping difficulties can lead to other problems, such as daytime drowsiness.

How Can I Treat Sleep Problems Related to Menopause?

The traditional treatment for the symptoms related to menopause — like hot flashes and insomnia — has been hormone replacement therapy (HRT). HRT consists of estrogen given as a pill, patch, or vaginal cream, either alone or combined with progesterone (for women who still have their uterus). However, results from a large study, the Women’s Health Initiative, showed that long term use of estrogen-progesterone combination therapy caused an increased risk of breast cancer, heart disease, blood clots, and stroke.

Estrogen alone did not increase breast cancer or heart disease, but the study also found that therapy with estrogen alone increases the risk of blood clots and stroke.

The latest recommendation for use of HRT for severe menopause symptoms is to use the lowest possible dose for the shortest possible time, with regular follow-up with your doctor.

If you are not a candidate for HRT, if your symptoms are not severe, or if you simply decide not to use HRT, the following tips might keep you cooler at night and help you sleep better without the use of hormones.

• Wear loose clothing to bed.
• Keep your bedroom cool and well-ventilated.
• Avoid certain foods that may cause sweating (such as spicy foods), especially right before bed.

Other practices that may ease menopausal sleep problems include:

• Maintain a regular bedtime schedule, including going to bed at the same time every night
• Exercise regularly but not right before sleep
• Avoid excessive caffeine
• Avoid naps during the day, which can prevent you from sleeping well at night
• Talk to your doctor about prescription medications that can help you sleep

What Alternative Treatments Are Available to Treat Hot Flashes?

Alternative treatments for treating hot flashes and improve sleep have included soy products such as tofu and soybeans. Soy products contain a plant hormone called phytoestrogen that acts as a weak estrogen. Studies in general do not show significant hot flash reduction with soy products.

Black cohosh, a perennial plant that is a member of the buttercup family, has also been used to treat hot flashes. In several studies, menopausal women who took black cohosh experienced relief from hot flashes and sweating, although most of these studies have been short-term, and used varying amounts of black cohosh from different sources. More studies are underway to determine if black cohosh reduces the frequency of hot flashes and other menopausal sleep symptoms.

Keep in mind that alternative treatment products are not regulated or controlled by the Food and Drug Administration, and the long-term benefits and risks of these therapies are unknown. Talk to your doctor before you take any of these products.

Eight Causes of Night Sweats: Is it Menopause — Or Something Else?

Doctors in primary care fields often hear their patients complain of night sweats. Night sweats refer to any excess sweating occurring during the night. However, if your bedroom is unusually hot or you are using too many bedclothes, you may begin to sweat during sleep — and this is normal.

In order to distinguish night sweats that arise from medical causes from those that occur because one’s surroundings are too warm, doctors generally refer to true night sweats as severe hot flashes occurring at night that can drench sleepwear and sheets, which are not related to an overheated environment.

In one study of 2,267 patients visiting a primary care physician, 41% reported experiencing night sweats during the previous month, so the perception of excessive sweating at night is fairly common. It is important to note that flushing (a warmth and redness of the face or trunk) may also be hard to distinguish from true night sweats.

There are many different night sweats causes. To determine what is causing night sweats in a particular individual, a doctor must obtain a detailed medical history and order tests to decide if an underlying medical condition is responsible for the night sweats. Some of the known conditions that can cause night sweats are:

1. Menopause — The hot flashes that accompany the menopausal transition can occur at night and cause sweating. This is a very common cause of night sweats in women around the time of menopause.
2. Idiopathic hyperhidrosis — Idiopathic hyperhidrosis is a condition in which the body chronically produces too much sweat without any identifiable medical cause.
3. Infections — Classically, tuberculosis is the infection most commonly associated with night sweats. However, bacterial infections, such as endocarditis (inflammation of the heart valves), osteomyelitis (inflammation within the bones), and abscesses all may result in night sweats. Night sweats are also a symptom of AIDS virus (HIV) infection.
4. Cancers — Night sweats are an early symptom of some cancers. The most common type of cancer associated with night sweats is lymphoma. However, people who have an undiagnosed cancer frequently have other symptoms as well, such as unexplained weight loss and fevers.
5. Medications — Taking certain medications can lead to night sweats. In cases without other physical symptoms or signs of tumor or infection, drug side effects are often determined to be the cause of night sweats. Antidepressant medications are a common type of drug that can lead to night sweats. All types of antidepressants can cause night sweats as a side effect, with a range in incidence from 8% to 22% of persons taking antidepressant drugs. Other psychiatric drugs have also been associated with night sweats. Medicines taken to lower fever such as aspirin and acetaminophen can sometimes lead to sweating. Other types of drugs can cause flushing, which, as mentioned above, may be confused with night sweats. Some of the many drugs that can cause flushing include:

• niacin (taken in the higher doses used for lipid disorders),
• tamoxifen,
• hydralazine,
• nitroglycerine, and
• Viagra.

Many other drugs not mentioned above, including cortisone medications such as prednisone and prednisolone, may also be associated with flushing or night sweats.

1. Hypoglycemia — Low blood sugar can cause sweating. People who are taking insulin or oral anti-diabetic medications may experience hypoglycemia at night that is accompanied by sweating.
2. Hormone disorders — Sweating or flushing can be seen with several hormone disorders, including pheochromocytoma, carcinoid syndrome, and hyperthyroidism.
3. Neurologic conditions — Uncommonly, neurologic conditions including autonomic dysreflexia, post-traumatic syringomyelia, stroke, and autonomic neuropathy may cause increased sweating and possibly lead to night sweats.

Insomnia in Popular Culture

Insomnia has been a featured disorder from many factors such as books and movies. Two cult classics one is a book titled Insomnia written by horror novelist Stephen King and the other is the Robert DeNiro film from 1976 Taxi Driver.

There have been 28 songs written and recorded about insomnia and among the artists who recorded a song were Vanessa Carlton, Green Day, Radiohead, and Tenacious D. The most popular film based on the Chuck Palahniuk novel that was a hit about 6 years ago was Fight Club with Edward Norton and Brad Pitt and the lead character was manic insomniac.

This seems to be the most common form of sleeping disorder to the point that movies and songs were made about this problem.

People aren’t aware that this is a problematic issue for those who suffer from this. It’s not healthy to go without sleep because it can affect your immune system making you prone to catching things like the flu and colds. Not getting any rest can cause severe disorientation because your body wasn’t given an opportunity to rest and recuperate.

This is what drove the designer coffee movement up like the sprawl of coffee shops from Starbucks, Gloria Jeans, Seattle’s Best, and Caribou Coffee since you had a lot of late nighters consisting of mainly people working in hospitals and college students who had to pull all nighters and cram sessions and needed to stay awake so when coffee wasn’t working they bought this over the counter pill called Vivarin which is equal to about 2 cups of coffee when you take the prescribed dosage.

It’s usually not a good idea to take Vivarin because it can interfere with your body’s ability to sleep and rest normally. You’ll find more college students getting sick a lot because they’re forcing their bodies to do things that isn’t normal like staying up super late and not getting at least 6 hours of sleep. Rest also provides your body’s digestive system to rest which makes up about 70% of your immune system so it’s ideal to sleep when necessary and taking short naps also work as a re-energizer to give you a burst of energy that works much better than coffee or caffeine pills.

That can become resistant since a lot of coffee drinkers tend to get very tired after a certain point and that’s due in part to the fact that you build up a resistance after having a few cups of coffee or cans of Coke so meaning it won’t keep you awake it will accelerate the rate of how fast you’ll start to feel sleepy.

So seeing pop culture idolize such a disorder as insomnia is unknown unless the person who wrote the book or penned the song has a problem with it and decided to write or sing about it. The reason for it is unknown, but it’s rather interesting since a song can tell a story and the same of a book, but it’s obviously influenced a slew of songs, a few movies and a series of books where the characters are suffering from some kind of sleeping disorder from mild to severe.