http://www.healthzine.org/feed/ http://www.healthzine.org/ Every day new articles and updated info on all your health, beauty and fitness concerns. Fri, 14 Aug 2009 10:06:45 +0200 Fri, 14 Aug 2009 10:06:45 +0200 http://www.healthzine.org/Sleep-disorder/Alternative-treatment-and-care-for-insomnia http://www.healthzine.org/Sleep-disorder/Alternative-treatment-and-care-for-insomnia Millions of people around the world are suffering from the condition called sleep disorder. This is a condition that is characterized by difficulty falling and/or staying asleep. Normally people with sleeping disorders have one of the following symptoms; a tired feeling even when the person just woke up, and waking up on very early hours of the morning. Another symptom is, waking up during night time and having trouble when going back to sleep and the most common is the inability to sleep at night. All of us have experienced this sleeping disorder at one point of our lives, though there are times that this disorder is linked with overwhelming feelings over a certain person, normally this is associated with emotional feeling like that of infatuations and post excitement feeling over the opposite sex. But there are also serious sleep disorders that we have experienced, this is known as insomnia or the difficulty to sleep, and though this condition is temporary, it can also become a problem if this condition occurs every night. Different people needs different amounts of sleep, there are people who can get by on 4 to 5 hours of sleep each night, while there are others who needs at least 8 hours or more. Insomnia therefore is not a question of how many hours a person sleeps but rather how many restful hours that sleep is. And when we talk about sleeping disorders, we always look for its causes. In line with this, here are a few common causes of Insomnia. Stress is one great factor of this disorder, be it domicile stress or from work, stress remains the number one common cause of this nocturnal problem. Another cause would be the changes in lifestyles, a good example of this is when a family moves to a new home. Illness can also be a cause, such illness associated here are those that cause pain, breathlessness, or the frequent passage of urine, and lastly the state of anxiety or depression. The treatment of this nocturnal disorder may vary from person to person; one recommended treatment is the alternative method. Here are some alternative treatment and care for insomnia. Alternative therapy, encompasses a variety of disciplines that ranges from exercise to lifestyle changes and mental conditioning’s. Examples of these are acupuncture, yoga, massage/aroma therapies, herbal remedies and many others. The kind of attack in this method is to calm the person who have trouble in sleeping, or simply relieving the pain that the person feels. In other cases, this condition is remedied through meditation. Now it may sound odd at first, but the focus of meditation is actually the treatment of anxiety or depression which causes the person to stay awake at night. Another remedy for sleeping disorders is through Relation and Meditation. It is a known fact that the increase of tension in the muscles as well as intrusive thoughts could interfere with sleep. Therefore it is not surprising that techniques in relaxing the muscles and quieting the mind can be an effective treatment for insomnia. In relation to this, such exercises like tai chi and yoga have been proven to relax the mind; results are the person can sleep without any bothering thought that may hinder him/her to do so. Though alternative therapies may relieve this nocturnal problem, let me also say that alternative therapies are not FDA approved and not always benign. Therefore it is always advised that you should always talk to your doctor before engaging in any alternative approach, and always tell your doctor what alternative treatments you are using, (if you use any),you should also avoid preparations that needs more than one herb and most of all, select your brands carefully. About the author. Dr. Rose Windale is a successful Health & Wellness Coach who has been advising and coaching individuals for many years. Rose now decided to share her knowledge through this site, Healthzine.org. You can sign up for her free weekly newsletter and learn how to become truly healthy and happy. Mon, 8 Jun 2009 10:22:17 +0200 http://www.healthzine.org/Sleep-disorder/Programs-for-a-good-nights-rest http://www.healthzine.org/Sleep-disorder/Programs-for-a-good-nights-rest I know of a friend who once said, “To me, Time is Gold; But Sleep is PLATINUM!” Yes! This sounds outrageously crazy and funny at that, but truth is “She has a Point” Why? Well simply because this thing called sleeping is a requisite in order to become healthy. With regards to a healthy body, where a person eats a balanced and nutritious food in order to ward off diseases; plus the reinforcement of exercise to keep the body strong, flexible and good looking as well, Sleep is also an important requirement. No person claiming to be healthy can say that he is really healthy if he/she has sleep disorder in the evening. When having sleep disorder, there are a number of disorders that can happen; one of this is poor awareness ability. This awareness inability can cause poor work performance, short temperedness as well as the physical dangers as well. A very good example of this side effect is the tendency of the person to doze off while driving. Another example is, instantly losing consciousness while walking down or up the stairs. What is sleep then? In a simple way of answering it is the state of rest or a time of rest or relaxation in which the consciousness of the man is suspended. And anything that disrupts this state or that which can cause such inability is called Sleep disorder. In fact a person with sleep disorder is an “UNHEALTHY” person. Why? Well simply because a person who lacks rest is prone to illness such as cough, colds and sore throats! Thus if these three starting illnesses knocks at the persons body; Then body imbalance is sure to be next. So how do we have a healthy sleep? Tip number One on how to sleep well is, Rest only when you are sleepy! This now is more of a common sense, but is also relevantly factual. Facts are, if you take a nap before your bedtime, then you would have a hard time resting at night. Another tip is “Program your body to wake up early as well as go to bed early at exactly the same time everyday. This way your body has a regular rhythm to follow. In fact this is where the famous saying “Early to bed and Early to rise; Makes a man healthy, wealthy and Wise” applies best. Lastly stay away from caffeine rich beverages 4-6 hours before bedtime. Caffeine is known to keep the person awake; so if you have Sleep Disorder then it is best that you avoid beverages with caffeine content before bedtime.Another way to doze well and say goodbye to sleep disorder is to induce sleep music. A free and relaxing music such as classical music, nature music like sea breeze or rain sounds have been known to have the ability to aid people to rest well. Lastly a word of prayer will always come in handy and useful to anyone. Words such as “Give me peace of mind” will go a long way! These are programs for a good nights rest! Snoring may be a problem but to some who actually snores, their napping activity is as healthy as a baby who comfortably rests wrapped in the loving arms of her mother at night. But as additional information regarding snoring; here are some useful snoring remedies. When having snoring problems, try changing your lifestyle. Vices like overeating, smoking as well as alcoholism and under exercising can worsen your snoring problems. Indeed sleep disorder can lead to many unwanted conditions like weight gain, high blood pressures and major health problems, as well as the dreaded degenerative disease called heart attacks. Sleep disorder can affect anyone, be it at work or any given situation. In fact not having enough rest at night is as dangerous as driving on a foggy night under the influence of alcohol and drugs. About the author. Dr. Rose Windale is a successful Health & Wellness Coach who has been advising and coaching individuals for many years. Rose now decided to share her knowledge through this site, Healthzine.org. You can sign up for her free weekly newsletter and learn how to become truly healthy and happy. Thu, 22 Jan 2009 10:34:27 +0100 http://www.healthzine.org/Sleep-disorder/sleepless-nights http://www.healthzine.org/Sleep-disorder/sleepless-nights “She walks in beauty like the night”, to quote from Lord Byron. What beauty compares to the soothing silence of the night indeed, a perfect time for gazing at the stars, dreaming and romance. But not many people are gifted with Lord Byron’s romanticism nor too starry-eyed to dwell in a surrealistic wonderland. The facts is, nights can be too hot, humid or chilly. It may even be noisy or the most auspicious time for many sorts of vermin and pestilence to plague. Furthermore, backaches, arthritis, anxiety and depression find it more conducive to besiege during the nighttime hours. This is the reality of sleepless nights, a far cry from quixotic imagining. But there are solutions to the dilemma of sleepless nights- instances troubling almost everybody from time to time. More often, a problem is resolved by determining the true cause. This is particularly applicable to sleeplessness, medically termed as insomnia. So what strips your nights of dreamy moods or else a restful sleep? Calmness and relaxation are associated with sleep. The antithesis to these states is discomfort or pain. This might be one of the reasons for your sleepless nights- a certain ailment, or worse, a host of them. For instance, back pain. A back condition is among the culprits distressing a large number of people at night. So is arthritic pain—it can be a dogged bane to vie with when sleeping. Heartburn and acid reflux can also make for stubborn vexations leading to sleepless nights. And what can be more exasperating tormentors depriving you of sleep than stress, anxiety and depression. Mental conditions, in another manner of speaking. Insomnia is one of the possible reactions to stress or stressful conditions. Mental or emotional strain and tension may have built up during the day and are harbored still during bedtime. The conscious mind relives past memories of stress and distress causing a person to be frazzled and frantic. With this restlessness, they might not be able to fall asleep. Being bothered (to say the least) of mental and emotional conditions would often not allow the conscious mind to rest. Thought processes would just not switch off. And again agitation sets in, causing sleepless nights. And then there are less aggravating factors contributing to insomnia. They might merely have to do with the physical environment. For instance, your room could be too hot, or too cold. In this case, it is simply a matter of adjusting the temperature. You could turn up or turn down the cooler or the heater. Or perhaps you can cover up under a thicker blanket or else remove some bothersome apparels. Or the lighting, it might be too bright. Tone down on your room’s lighting when sleeping. An environment too bright is taken by your brain as a cue to wake up. Make your room dimmer or darker then. If discomforting or distressing ailments precipitate your sleepless nights, the best option is to see your doctor and seek treatment. Physicians, specialists or therapists can aid you in this regard. A good night’s sleep can spell the difference between you being amiable or temperamental, calm and collected or a nervous wreck. Productive or irresponsible, a failure or success. Sleepless nights? Bring back the romance. Unless you have somebody to cuddle up with, better call your doctor. About the author. Dr. Rose Windale is a successful Health & Wellness Coach who has been advising and coaching individuals for many years. Rose now decided to share her knowledge through this site, Healthzine.org. You can sign up for her free weekly newsletter and learn how to become truly healthy and happy. Tue, 13 Jan 2009 04:48:16 +0100 http://www.healthzine.org/Sleep-disorder/tips-to-fall-asleep- http://www.healthzine.org/Sleep-disorder/tips-to-fall-asleep- Do you have sleeping problems? Then these tips to fall asleep may help you. When you were young, falling asleep may not be a problem but as you grow older this becomes a serious one. Not being able to get enough sleep often can be alarming because it could lead to a more serious one like insomnia. People who suffer from insomnia have a hard time overcoming it. Taking sleeping pills are indeed effective but the effect is only temporary and do not solve the root cause of the problem. In fact, it’s not advisable to take sleeping pills every time you can’t fall asleep because it will make you dependent on this kind of drug. There are many causes of sleeping problems. Some of these are stress, anxiety, poor sleeping habit and a lot more. If you are having sleeping difficulty, you must pay attention to it. It must be treated as early as possible. If it’s not yet as chronic as insomnia, try these tips to fall asleep before you resort to sleeping pills and other drugs. First of all you have to examine the cause why you have difficulty in falling asleep. Are you worried of something? What foods did you eat? What were your activities on that day? If the cause is anxiety, then free your mind and relax yourself. Just lie down on your bed and close your eyes. Set aside from your mind that you have to fall asleep. The more you think of it, the more you can’t sleep. The foods you eat also play an important factor. Caffeine is known to cause insomnia. So avoid eating or drinking foods or drinks that are rich in caffeine like chocolates, coffee, tea and energy drinks. If you have to, then have them in the morning and never in the afternoon especially before going to bed. But it would be best if you could limit your caffeine intake. Don’t eat too much at night. A full stomach will make you restless because your body is working double time to digest the food you ate. Don’t forget also to drink a glass of warm milk. Do these tips to fall asleep every night just right before going to bed. Exercise will also help you a lot. Do this every morning. You don’t have to do those strenuous ones. A light one will be enough. Make it also your habit to sleep early. Establish a fixed time when to go to bed. Say for example, by 9 o’clock in the evening you should already be in bed. Do this even if you’re not sleepy yet. Once you do this, you’ll see that you automatically feel sleepy when it’s already 9 o’clock. You should also take note that you’re sleeping environment also affects your sleep. So make your room conducive for sleeping. Make it comfortable and well ventilated. It must also be in such location of your house where it’s not noisy. You will sometimes find it difficult to fall asleep again after waking up in between the night thus affecting the quality of your sleep. These tips to fall asleep may not completely solve your problem, but will surely help you a lot especially when the problem is not as severe as chronic insomnia. It will also prevent you from developing insomnia. About the author. Dr. Rose Windale is a successful Health & Wellness Coach who has been advising and coaching individuals for many years. Rose now decided to share her knowledge through this site, Healthzine.org. You can sign up for her free weekly newsletter and learn how to become truly healthy and happy. Thu, 23 Oct 2008 10:56:46 +0200 http://www.healthzine.org/Sleep-disorder/sleep-talking http://www.healthzine.org/Sleep-disorder/sleep-talking So there goes the question- is sleep talking a serious disorder? In general, it is not. In most cases, children sleep talk. Fifty percent of children suffer from the disorder, but most of them overcome it during puberty. There are cases when it would persist until adulthood. Five percent of adults are said to be affected by it. A sleep talker may utter nonsense sounds to understandable words and speech. It can occur for a number of times while the person is asleep. Sleep talking may take place during any of the stages of sleeping. It can be during the NREM or non-rapid eye movement stage or the REM or rapid eye movement stage. The most usual occurrences are however during the transitory arousals from the NREM sleeping stage. If it so happens that the condition manifests during the REM stage, it may signify a motor breakthrough of a person’s speech in their dream. It means words being spoken in their dream is being said out loud by the person. More often, it is those sleeping within the room or their partners which are aware that a person is sleeptalking. Those suffering from this sleeping disorder are unaware of their symptoms while fast asleep. In the same manner as somnambulism or sleepwalking, sleeptalking is sometimes hereditary. Heredity is one reason, another is stress or strain. Febrile illnesses can also cause sleeptalking. Examples of febrile illnesses are anxiety disorders and other psychiatric disorders, and even something as commonly known as fevers. Sleep talking is not a relatively serious condition unless it is caused by another underlying medical condition or sleeping disorder. Sleepwalking for instance may also trigger sleep talking. So would REM sleeping behavior disorder or RBD, obstructive sleep apnea syndrome, sleeping terrors and sleeping related eating disorders. Other than significant health consequences, the worst repercussion of sleep talking is social humiliation. The sleep talker may verbalize some unknown or explicit information in the presence of another person or other persons in the room or area. In itself, the condition is rather harmless, and those present with the sleep talker might as well disregard what the latter has expressed while sleeping. If on the other hand, the talking becomes loud and bothersome, that could be an issue with the person sleeping with the sleeptalker. And if ever the other person in the room considers what the talker utters, there might be a tendency for them to misinterpret it thinking that it is said consciously. There are factors which the person concerned has to take into account when they talk while sleeping. One is the frequency of the occurrence. Another is the intensity, in a sense that it may become profane or dramatic. In the latter case when the sleep talking becomes emotional, that may signal a cause which needs medical or professional attention. If sleep talking occurs frequently and becomes profane, dramatic or emotional, a medical professional’s opinion and evaluation should be sought. This is when the sleeping disorder can be considered alarming. A thorough diagnosis should be carried out and the proper treatment measures be employed. About the author. Dr. Rose Windale is a successful Health & Wellness Coach who has been advising and coaching individuals for many years. Rose now decided to share her knowledge through this site, Healthzine.org. You can sign up for her free weekly newsletter and learn how to become truly healthy and happy. Fri, 22 Aug 2008 05:34:35 +0200 http://www.healthzine.org/Sleep-disorder/sleep-paralysis1 http://www.healthzine.org/Sleep-disorder/sleep-paralysis1 It is a puzzling phenomenon, sleep paralysis. Puzzling in a sense that one may think it is of a supernatural nature. I have suffered from sleep paralysis in the past, and from time to time. The experience can be gripping, and yes, frightening. And often it leaves a feeling of distress and exhaustion the next day. Many people who suffer from this condition are reluctant to talk about it. They may think it is beyond the bounds of the normal. Some people might even think that they alone are suffering from it. Sleep paralysis seems to be a sleeping disorder which is unpleasant, to say the least. When this happens, a person feels paralyzed while sleeping. One awakens usually during the night and feels a sensation of something, or a force gripping them. Thus, they are unable to move their body. Other symptoms of sleep paralysis add to the distress. Heart rate increases and then one would hear whooshing sound in the ears. What makes it more frightening is that a person can feel a presence in the room with them, that they are not alone in the room. The feel of the presence would seem malevolent, sitting on one’s chest and touching body parts. And often, this is in an invasive or inappropriate manner. Sleep paralysis is sometimes referred to as the “Old Hag Syndrome”. It’s because the presence that one feels during this episode may take on the form of an old haggard woman. Hence, the name of the syndrome was derived. A person may struggle to breathe while experiencing sleep paralysis. One can hear voices or whispering in their ears. Then comes what seems to be a bewildering sensation- that of floating and being out of the body. These symptoms and the whole experience would seem out of the ordinary for most people. That’s why they are reluctant to talk about it. And if they would talk about it, they would often be dismissed by comments such as “You just had a nightmare”, or “You were just dreaming”. You might have had suffer from such an experience at some points. Many people actually have, and you are not alone. You might even be thinking that you are heading to some sort of mental breakdown. But one ought not to let fear overcome them in such a circumstance. There has yet to be a final explanation to this phenomenon, and it is actually more common than what one thinks. Sleep paralysis has been widely recognized by the medical profession, although it has to be determined what it really is, or what causes it. The subject is far too complex to discuss in details, however, there are various publications and websites which delve deeper into it. More detailed sources such as these can help those concerned understand sleep paralysis better, and it would make people become more aware. It would be helpful to know about a condition or “troubling” phenomenon which besets a person. A better understanding can aid in relieving distress and fear, and would help a person cope better. About the author. Dr. Rose Windale is a successful Health & Wellness Coach who has been advising and coaching individuals for many years. Rose now decided to share her knowledge through this site, Healthzine.org. You can sign up for her free weekly newsletter and learn how to become truly healthy and happy. Thu, 10 Jul 2008 08:26:00 +0200 http://www.healthzine.org/Sleep-disorder/insomnia-causes http://www.healthzine.org/Sleep-disorder/insomnia-causes It’s not important that you just sleep, but you should have good and quality sleep. You’ve probably experienced how it is when you haven’t slept well or didn’t sleep at all the previous night. How did you feel the next day- a horrible feeling, right? You’d feel light-headed and dizzy and you cannot focus and concentrate. You feel irritable and you just have that general sense of unwellness. Through sleep, you are able to rejuvenate and refresh your senses. That’s why it’s a built-in human mechanism, an essential process into the human make-up. But there are sleeping disorders which beset so many people today. These sleeping disorders can have serious consequences when not given proper treatment. One of the worst sleeping disorders a person can suffer from is insomnia. Insomnia is known to be the inability or difficulty to fall asleep. This condition can be detrimental, especially when it has become chronic. Remember the time when you couldn’t fall asleep. Why is it that you couldn’t? It could be that you had too much cola or coffee. Maybe you had strenuous exercise in the evening. Or perhaps you were out late-night partying. These can cause you to be unable to sleep. But then there are worse insomnia causes. Depression, anxiety and stress are some of them. Being bothered by nagging thoughts and issues in your head can prevent you from relaxing at night. And so you can’t fall asleep. To understand insomnia better, there are two kinds of this condition- primary and secondary. When you say primary insomnia, it is the inability to fall asleep which is not related to any other condition. This sleeping disorder generally lasts for a month or so. Primary insomnia causes could be frequent naps, or going to bed early. If you keep obsessing about not being able to fall asleep, then you might have difficulty sleeping in the end. So are lifestyle changes such as work and travel schedules. Then there is secondary insomnia which has different and more chronic causes. This inability to sleep is mainly a symptom of another condition. Secondary insomnia causes can be emotional issues, neurological disorders or other medical disorders. Examples of these conditions are anxiety, depression or post traumatic stress disorder. Neurological disorders such as Alzheimer’s disease or Parkinson’s disease are also possible secondary insomnia causes. There is in fact more, and this includes physical issues. An overactive thyroid, indigestion, restless leg syndrome and effects of stroke could be secondary insomnia causes. The same can be said with chronic pain due to headaches, arthritis and fibromyalgia. Congestive heart failure or asthma can cause you to have difficulty in breathing, and these may disrupt your sleep. If you have a heart condition, medications you may be taking such as beta-blockers can keep you awake at night. Alcohol and sedatives can cause sleeping irregularities and so could allergy and asthma medications. When you are in the habit of smoking, take note that tobacco or other nicotine-containing products can cause insomnia. This condition ought to be treated, and it will greatly help if the cause is determined to be able to find a suitable treatment. Consult your doctor if you are suffering from insomnia or other sleeping disorders. It is only essential that you get good quality sleep regularly to be able to enjoy well-being and a good quality of life. About the author. Dr. Rose Windale is a successful Health & Wellness Coach who has been advising and coaching individuals for many years. Rose now decided to share her knowledge through this site, Healthzine.org. You can sign up for her free weekly newsletter and learn how to become truly healthy and happy. Tue, 17 Jun 2008 05:20:42 +0200 http://www.healthzine.org/Sleep-disorder/sleep-aids1 http://www.healthzine.org/Sleep-disorder/sleep-aids1 If you compare the lifestyle your grandparents had with what you have now, you’ll notice so many differences. For your grandma and grandpa, there may not have been many things to enjoy and you might think that life had been boring for them. Sure you think life was simpler then, but there were advantages. They didn’t have to suffer from many health problems, not like the possible complex conditions that you run the risk of having. Take the case of insomnia, sleep deprivation and other sleeping disorders. They were not so rampant several decades ago. But you probably notice that hundreds and thousands of people suffer from them in this age. You yourself might have the same problem. A person’s lifestyle in general can affect the quality and pattern of their sleep. In the 24-hour –always- open world that we have now, there just seems to be so many things to do at night rather than sleeping. And life is generally more stressful nowadays. Stress and tension can cause you to be anxious at night, and so insomnia can become a problem for you. But you’re not the only one- there is a multitude of zombies lying in their beds at night with their eyes wide open. Tossing and turning and struggling for their minds to slow down and rest and fall asleep. But they simply can’t. This is the prevailing scenario of sleeping disorders which affect countless of people’s lives in so many ways. As this problem is widespread, a large number of people are also in dire need of a solution. Most of them conveniently turn to sleep aids. But are sleep aids really the best solution to sleeping disorders? There are basically many things to consider, and one of them is the nature of the medication. Over the counter sleep medications are the easy recourse for insomniacs and sleep deprived people. But they ought to know that these medications have side effects. Agitation, dry mouth and confusion are some of them. They can also possibly worsen the symptoms of an enlarged prostate. OTC sleep aids can only deliver short term relief. More often, they use the sedating properties of antihistamines to do their job. These aids have their drawbacks. They are not intended for long term use. People with sleep apnea shouldn’t take them too. Those suffering from this condition will have difficulty waking up due to the antihistamine when their breathing stops. And then there are those who move on to seeing their doctor and asking for prescription sleeping pills. These medications are again only suitable for short term relief. What’s more, their side effects are more serious. Prescription pills are more likely to lose their effectiveness quickly. The darker side is that they actually perpetuate insomnia. Relying on sleeping pills means giving up control. You no longer believe in your own ability to fall asleep but instead depend on medications. As you and your body are natural, a better option would be to seek natural treatments or remedies. You can engage in natural stress relief and relaxation methods like yoga, meditation, or simply exercise. Herbal remedies can be helpful as well. Herbal remedies are often not sedatives, but rather they induce relaxation. And they are not habit forming and less likely to have adverse effects. You can surf in the net for natural remedies for sleep disorders. But make sure that they are credible sites, or you can seek the advice of an expert or a healthcare professional. About the author. Dr. Rose Windale is a successful Health & Wellness Coach who has been advising and coaching individuals for many years. Rose now decided to share her knowledge through this site, Healthzine.org. You can sign up for her free weekly newsletter and learn how to become truly healthy and happy. Thu, 22 May 2008 15:38:08 +0200 http://www.healthzine.org/Sleep-disorder/stop-snoring1 http://www.healthzine.org/Sleep-disorder/stop-snoring1 Snoring has been a problem for many people. Often, those who are older or have weight issues suffer from this sleeping dilemma. But snoring actually affects more than this populace. Younger people are beset by it as well, and at varying degrees. Sleeping with somebody who snores can be bothersome. In fact, relationships can be affected by it, and some even break up. Snoring does have its personal and social consequences. But what causes this condition which is quite prevalent? In some cases, it has to do with an underlying medical problem. But for most of the cases though, snoring is a lifestyle condition, and there are natural ways to remedy it. Yes, there are natural remedies to stop snoring. People often resort to expensive stop snoring devices to get rid of the problem. But when a medical condition is ruled out, then the problem may have to do with one’s lifestyle. So to stop snoring naturally, one ought to modify their lifestyle. Primarily, one has to make it a point to be fit and healthy. That way, their circulation and respiration are in good condition. Airways are not blocked and so sleeping becomes smooth-sailing- one will not snore. It’s obvious what the means are to be fit and healthy. One should exercise regularly and eat healthily. A healthy lifestyle is also necessitated. It means limiting alcohol intake and doing away with smoking. One ought have good quality sleep and be relaxed when doing so. So stress relief and relaxation measures are essential. For stress relief and relaxation, two of the best means are yoga and meditation. Such measures would induce calmness and release from tension. Thus, one is able to sleep well at night as they are in a tranquil state. Sleeping disorders are unlikely to happen when one is healthy. So for the basics of how to stop snoring naturally, one should be fit, healthy and free from stress. Then sleeping pills- they are likely to contribute to the problem. So when one doesn’t want to snore, sleeping pills have to be done away with. Another helpful natural tip is to inhale steam before sleeping. Doing so will clear the airways which will contribute to better respiration when sleeping. A change in sleeping position could also help. The head ought to be raised four inches higher. Or better yet, one can sleep on their side. The point is that sleeping should be relaxed to be smooth. Other than the airways being unobstructed, one should be tension-free. To do so, one can try to focus on positive thoughts before they sleep. Whatever negativities there are, they are better released. That way, one would not bring on anything overcast into their sleep. Sleep is meant for relaxation and rest. It is a time of retiring for the day and recharging for the coming one. So to have a snore free and relaxed sleep, the basics still remain. Keeping to health and fitness and being stress-free. One can then be able to enjoy rejuvenation the next day, as well as their partners, too. About the author. Dr. Rose Windale is a successful Health & Wellness Coach who has been advising and coaching individuals for many years. Rose now decided to share her knowledge through this site, Healthzine.org. You can sign up for her free weekly newsletter and learn how to become truly healthy and happy. Fri, 2 May 2008 14:18:51 +0200 http://www.healthzine.org/Sleep-disorder/effects-of-insomnia http://www.healthzine.org/Sleep-disorder/effects-of-insomnia Everybody needs good and quality sleep regularly. It is essential to function efficiently at work, or in school and as an individual all in all. But there are people who are unable to get the required amounts of sleep. Or better yet, they sleep poorly or may have difficulty falling asleep. Such a condition is called insomnia, and it can be crippling. You know how it is when you haven’t slept well or haven’t slept at all. You know how you would probably feel the next day. You feel giddy and irritable. You have difficulty concentrating, may feel lightheaded and dizzy. You have memory lapses and these are but to mention a few. Insomnia happens to people from time to time, and perhaps it did to you too. So you may now have an idea of what the effects of insomnia are. The effects of insomnia can come to the point of being consequential. You can work poorly because of them, or worst case scenario, you might lose your work. Or if you’ve been cramming the night before studying for an exam and was sleepless, you might fail your exam. So it pays if you mind your lifestyle and your habits. They can significantly influence your sleeping patterns and the quality of your sleep. Take note for instance if you eat a lot of sugary foods. It can cause your blood sugar levels to fluctuate. As a consequence, your sleeping patterns will be erratic. A sugar crash can also affect your mood- it will make you more grouchy. This certainly is not good for you and the people you work and live with. Your work and relationships can be affected because of this. And then there is exercising regularly which is imperative to attain better health. By better health, it means being able to rest well at night and be energetic in the morning. There is likely to be no room for insomnia if you exercise regularly. For one thing, it will tire you naturally. Thus, dozing off at night is not a problem for you. Provided of course if you exercise at the right time- not too late at night or not before sleeping. It pays to always watch what you eat and exercise regularly. That way you won’t suffer from the effects of insomnia as insomnia is not a problem for you. But what about the people you live with who are insomniacs? Those people are more likely to have problems with their moods and their health. Living with them entails that you give them grace and space. When they are moody, acknowledge that it is not really them, but rather it is the product of their lack of sleep. Encourage them to live healthily and get enough rest at night. And if their problem becomes chronic, assist them in getting help. But what if you are the problem and you are the insomniac? Are you aware of how you react to other people? The effects of insomnia might have taken its toll on you. Perhaps you have lost your sensible disposition and cheerfulness. Then give yourself grace and space, too. Rather than interacting with people you live with and be moody, take some time out. Spend time with yourself, relax and get enough rest. Until you are back to yourself again and is a reasonable person. Better relationships and a good life all in all have so much to do with a good nights sleep. About the author. Dr. Rose Windale is a successful Health & Wellness Coach who has been advising and coaching individuals for many years. Rose now decided to share her knowledge through this site, Healthzine.org. You can sign up for her free weekly newsletter and learn how to become truly healthy and happy. Mon, 14 Apr 2008 11:18:42 +0200 http://www.healthzine.org/Sleep-disorder/sleep-apnea2 http://www.healthzine.org/Sleep-disorder/sleep-apnea2 A good quality of life by all means brings about better health. Vice versa as well- better health produces a good quality of life. These two factors are crucial in achieving worthwhile living and longevity. It is only essential then that one keeps to health measures, as health is a topmost priority. Otherwise, certain conditions may occur with a poor quality of living. One can be prone to stress which would lead to distress in the long run. To ensure a total sense of well-being, one ought to eat well and eat right, exercise regularly and be mindful to have enough and quality sleep. When it comes to having enough and quality sleep, some people have become quite neglectful. They believe in making the most during the waking hours, and regard sleeping as a waste of time. But sleeping is one of the most essential human mechanisms. Sleeping irregularities and disorders can contribute to ill health. For instance, heart attack and stroke- they can be possible consequences of a sleeping disorder known as sleep apnea. Snoring while sleeping may be regarded by most as normal, but sleep apnea can be an underlying condition behind it. Sleep apnea is to be regarded as a condition which needs attention and immediate treatment. Otherwise, there is a possibility of serious consequences. There are two types of the sleep apnea condition. One is when the airway is obstructed, and the other is when symptoms occur even when the airway has no obstruction. What primarily happens in sleep apnea is that one stops breathing while sleeping. And this happens all throughout repeatedly. In fact, these lapses in breathing may happen a number times during the night and can last for a minute or longer. Certain conditions pose as risk factors for sleep apnea, and many people can be susceptible to them. Among these conditions are obesity, depression, hypertension, cardiac arrhythmia, senility, stress and anxiety and a dislocated temporomandibular joint. The same can be said with acromegaly, schemic heart disease and neuromuscular disease. Treatments for the said sleeping disorder can range from alternative modalities to certain medications and surgery. Surgery is often the last recourse when needed and in particularly severe cases. In a vast majority of cases, though, lifestyle modifications will do, as well as natural remedies. They are by all means natural measures and they entail not many side effects or risks. Snoring is often a manifestation of sleep apnea, thus some people may resort to an anti snoring measure or device. It must be noted however that such a measure cannot address sleep apnea. It is primarily for dealing with a symptom of the condition, and not the condition itself. Both men and women can suffer from the sleep apnea disorder. It is however more common among men, and may become prevalent over the age of 40. An expert’s advice is needed for proper treatment, often that of a sleep specialist. Along with the guide of a specialist, one ought to practice lifestyle changes for putting a stop to the disorder. In matters of sleeping disorders, a proven natural sleep aid would be helpful. Such a product is available in the Healthzine Store, and many have proven its efficacy. The product is Melatrol, and it is one of the best products in the market today. With Melatrol, sleeping becomes restful and healthy, with less likely side effects, and without the hazard of addiction. About the author. Dr. Rose Windale is a successful Health & Wellness Coach who has been advising and coaching individuals for many years. Rose now decided to share her knowledge through this site, Healthzine.org. You can sign up for her free weekly newsletter and learn how to become truly healthy and happy. Wed, 26 Mar 2008 05:28:53 +0100 http://www.healthzine.org/Sleep-disorder/sleep-disorders1 http://www.healthzine.org/Sleep-disorder/sleep-disorders1 It happens to many people once in a while- not being able to fall asleep. And many factors can contribute to it. It can be as minor as the temperature in the room, or something as serious as sleep disorders. Many well know how essential good sleep is. By a good and restful sleep, it means a quality one. That of the required hours- 8 hours and it should make one feel refreshed the next day. Or else, much physical and mental health havoc can be instigated. Anxiety and depression can significantly affect a person’s quality of sleep. They can even lead to the onset of sleep disorders. The connection between depression, anxiety and sleeping difficulties is not to be taken lightly. All three are major factors which can lead to poor physical, mental and emotional well-being. Depression and anxiety can be the underlying psychological and psychiatric causes of sleep disorders. There are quite a number of psychiatric conditions, and they can go hand in hand with sleeping disorders. For instance, bipolar disorder, general anxiety disorder and obsessive compulsive disorder. Having any of them may affect one’s sleeping patterns as well. And sleep disorders, they are not limited to the inability to sleep alone. Some cases are when they have to do with the inability to stay awake, too. Difficulty in falling asleep is combined with difficulty in keeping awake in some cases as well. This condition is known as bipolar sleep disorder. Anxiety and depression may go with it, and proper treatment is necessitated. To implement treatment measures, a medical proffessional’s thorough examination and evaluation is needed. If a serious problem is noted, then the medical professional may devise a solid plan for treatment. This may include certain prescriptions to alleviate the symptoms of the condition. It must be taken into account that in cases like this, a medical professional’s attention is necessary. It is the better and safer option than self-medicating. And this is what some people often do-self-medicate- and it may not only be ineffective but dangerous as well. There are those who obtain and take stimulants and sleeping aids on their own. Without the doctor’s advice, they may not have therapeutic value. More so, they would not address the underlying cause. Proper medical care is of utmost importance in this sense. When one suffers from sleep disorder, anxiety and depression, they have to urgently seek medical attention. Otherwise the problem can go out of hand and consequences could become severe. Most often, the value of early treatment cannot be undermined. If the problem or condition is addressed early on, then there are more chances for recovery. Total health should be well and properly tended to as this is crucial for living life to the fullest. Good sleep, exercise and a healthy diet are basic but essential factors which contribute to optimum wellness and they are not to be neglected. When problems do occur, one must also seek assistance and care from the proper authority. Those people who have the expertise and knowledge, and those that they trust. In cases of sleeping disorders, they expediently need to be addressed as much can be at stake when they are disregarded. About the author. Dr. Rose Windale is a successful Health & Wellness Coach who has been advising and coaching individuals for many years. Rose now decided to share her knowledge through this site, Healthzine.org. You can sign up for her free weekly newsletter and learn how to become truly healthy and happy. Fri, 7 Mar 2008 04:50:34 +0100 http://www.healthzine.org/Sleep-disorder/causes-of-insomnia http://www.healthzine.org/Sleep-disorder/causes-of-insomnia Everybody needs rest – it is a time for slowing down, to gather strength and to for one to get back on their feet again. All aspects of a person need rest, from the body to the mind and the emotions. What happens if any of these aspects is not able to slow down? Well, just like a machine, it can get overheated. Until eventually it would break down. It could collapse on a worst case scenario. It can happen to most anything, even a person. What happens if the body becomes overworked and is unable to rest? Well, anybody can imagine that. One would lose all their physical strength, and the immune system can be weakened. The organs can possibly malfunction and illness can set in. And what happens if the mind and the emotions are not pacified? That would be horrible, isn’t it. After all, the mind and the emotions are what mostly drive a person. When the emotions get weary and are unable to recover, depression can set in. One would lack motivation in living. Such an instance can drain the life out of a person. And they could possibly become misery laden. And what about the aspect of the mind? It’s an all too common phrase – “mental breakdown”. It could be a horrible situation and can cause one to lose their sanity. What’s the point being driven at here? It’s all about rest and how essential, imperative it is. And how can one get this essential mechanism? To that moment which most people look forward to at night – sleep. But there are so many cases and instances when a multitude is people are unable to sleep and get that precious, precious rest. Such people are called insomniacs, and they suffer from a condition known as insomnia. Simply put, it is the inability of one to fall asleep. What are the causes of insomnia- why do people suffer from it? There are several factors known to be the causes of insomnia. These factors can be psychological in nature, or due to an erratic lifestyle pattern or perhaps they may be attributed to medications that one is taking. Primarily there are psychological causes of insomnia. How is it pertaining to this matter? When one constantly worries, or are bothered by thoughts and neurosis at night, then they might be unable to fall asleep. This state of being mentally and emotionally bothered can cause one to lose their mental ground. Thus, the mind cannot shut down at sleeping time when it’s supposed to be. The result could be insomnia- those sleepless nights. Then there are lifestyle factors as well. When one is always off attending evening parties or working late at night, their body clock becomes altered. It is during nighttime when the body asks for rest. But if one is active during that time, then it affects the natural process of the body. The body clock can collapse thereby causing insomnia. Another cause of those sleepless nights may be medications. The condition of not being able to fall asleep can be a side effect of drugs. In this case, one should confer to their doctor pertaining to the matter. After all, sleep is necessary for optimum health or recovering from an illness. About the author. Dr. Rose Windale is a successful Health & Wellness Coach who has been advising and coaching individuals for many years. Rose now decided to share her knowledge through this site, Healthzine.org. You can sign up for her free weekly newsletter and learn how to become truly healthy and happy. Thu, 14 Feb 2008 09:24:48 +0100 http://www.healthzine.org/Sleep-disorder/sleep-deprivation1 http://www.healthzine.org/Sleep-disorder/sleep-deprivation1 It is through sleep that the mind and the body rest. It is also through this mechanism that they are renewed and refreshed. Sleep by all means is essential. It is necessary that sleep is carried out properly- of good quality and within the required hours. Otherwise it would result to sleep deprivation. And sleep deprivation, it can have serious consequences. Especially if it becomes chronic and consistent. When sleep deprivation becomes severe, it can lead to the breaking down of the whole system. This can be significantly detrimental, and the consequences can be disturbing. But the thing is, sleep deprivation as a condition is universal. It is in fact all too common for a large percentage of people. Millions of people all over the world are suffering from sleep deprivation, and perhaps the current lifestyle is the culprit. Living in this age is far too fast paced and mechanical. People seem to dislike the idea of slowing down to sleep. They have to constantly keep up to the edging demands of their lifestyle. And sleep deprivation, it may have become one of their coping mechanisms. And this has become quite distressing. The scenario of a multitude making sleep deprivation a way of living. Other than the current mode of living, there are other causes of sleep deprivation. It can be due to genuine sleep disorders, or chronic insomnia, or even psychological problems. The thing is, most people are not taught on how to sleep properly. And its consequences can be seen on lost man hours and lesser productivity, and even lives lost. An overall deficiency in the amount of sleep is the true nature of sleep deprivation. That means having insufficient time allotted for sleep that a person is supposed to have in a day. Diurnal changes in the mind and body can cause sleep deprivation. And so is extreme insomnia. Artificial causes may also lead to sleep deprivation, such as when another person (their baby) induced it. Being deprived of sleep is unhealthy, and in fact it is detrimental. Serious changes in both the physiology and mental composure can be instigated by sleep deprivation. Vision impairment, irritability, temporary loss of reasoning, stuttering speech, hallucinations, confusion and nausea. These can possibly occur due to lack of sleep. When lack of sleep becomes severe and consistent, it can lead to a condition called fatal familial insomnia and chronic dementia. Being deprived of sleep can even lead to being overweight and obese. And these conditions can highly possibly lead to other medical risks. When one is deprived of sleep, they are similar to a state of drunkenness. Less than 6 hours of sleep a night can cause serious consequences. It can severely affect one’s judgment, coordination, reactions and mental alertness. Muscular deficiencies can also arise from constant lack of sleep. The mind will gradually lose its control over the muscles and muscular-skeletal diseases can result. One must take time not to cause a serious deficit on the total sleep budget. Otherwise real problems can occur and grave damage can be instigated. All because one neglects their need for good quality and proper sleep. About the author. Dr. Rose Windale is a successful Health & Wellness Coach who has been advising and coaching individuals for many years. Rose now decided to share her knowledge through this site, Healthzine.org. You can sign up for her free weekly newsletter and learn how to become truly healthy and happy. Fri, 18 Jan 2008 12:27:05 +0100 http://www.healthzine.org/Sleep-disorder/sleeping-pills1 http://www.healthzine.org/Sleep-disorder/sleeping-pills1 One of the most distressing health problems is insomnia. When you don’t have a good night’s rest, chances are, you won’t be in good condition the following day. Sleep has a magical restoring power. Through a restful sleep, the body is recharged and rejuvenated. Much more so, the mind becomes renewed. You can only be then ready to face on the challenges of another day. But what if insomnia has become a chronic problem? You may think of taking sleeping pills. Sleeping pills may seem to be the ultimate solution when you keep on tossing and turning every night. Sleeping pills may indeed help. But then again, it depends on which kind of sleeping pills you are taking. There are pharmaceutical sleeping pills and there are herbal or natural sleeping pills? Which do you think is more effective? Which is safer? Pharmaceutical sleeping pills can be potent. They can knock you down. But the thing with these sort of sleeping pills is that they have side effects, and they can be adverse. One of them is of course, addiction. When it comes to a remedy for a health problem, not just anything would do. You should think about safety and its consequences, too. Or else, another problem can crop up, or the problem can get worse. Then there is another option – herbal or natural sleeping pills. By the sound of it – natural- you may think that this is the safer option. Well, they can be. Natural products can be gentle, safe and yet effective. Natural can be potent. But the term “herbal” or “natural” can also be confusing. Or better yet, misleading. Herbal products are increasingly becoming popular. And there are unscrupulous manufacturers who may be taking advantage of this. They may sell bogus herbal products, only riding the bandwagon of the trend. This can be said about herbal sleeping pills, too. There are herbal sleeping pills that work, and there are those that don’t. There can even be herbal pills which are dangerous. So how can you ensure your safety when it comes to this? Being cautious here entails that you are well-informed. You can be well-informed when you do your research. This takes a bit of time and patience, but it is a worthwhile investment. There is always the convenience of the internet for this. When you are out to buy herbal sleeping pills, initially do your research. What ingredients made up the sleeping pills? Are these natural ingredients really effective for insomnia? Are they safe and are they potent? Are the sleeping pills manufactured by a reputable company? Take note, too, on the reviews about the pills. Do the pills stand true to what they claim? Take into consideration that you may also have allergies to the pills’ components. Research then on the ingredients of the products. If you find that you are allergic to one or some of them, then rule out using the sleeping pills. With the convenience of the internet, you can gain valuable information with several clicks. You might as well make use of this advantage when researching on sleeping pills. About the author. Dr. Rose Windale is a successful Health & Wellness Coach who has been advising and coaching individuals for many years. Rose now decided to share her knowledge through this site, Healthzine.org. You can sign up for her free weekly newsletter and learn how to become truly healthy and happy.