Stop My Snores

Sleep apnea is perhaps the commonest sleep disorder and affects almost 18,000,000 Americans. A sleeping disorder that is characterized by interrupted breathing while sleeping, it is also undoubtedly the most dangerous of all sleeping disorders because it starves the brain of vital oxygen and can occasionally prove to be fatal.

There are two completely distinct types of sleep apnea. Central sleep apnea is in effect a neurological condition where breathing is interrupted as a result of signals sent out by the brain. Obstructive sleep apnea by contrast is in essence a mechanical problem where the windpipe is blocked either by too much tissue or as a result of the unusual collapse or relaxation of the muscles around the windpipe. In both cases however the results are basically identical with numerous interruptions to normal breathing which starve the brain of oxygen and place the sufferer at greater risk from such things as hypertension, heart attack and stroke.

Unluckily, diagnosing sleep apnea can prove to be difficult as snoring, which is a common symptom and frequently results in sleep apnea being referred to as the snoring disease, is also commonly seen as a symptom of numerous medical problems. Snoring is certainly generally present with sleep apnea as the brain responds to a drop in oxygen by waking the sufferer enough to restart the breathing process and this often leads to snoring.

This repeated awakening during the night also produces a very poor quality of sleep and it is not at all uncommon for sleep apnea sufferers to get up in the morning feeling more tired than when they went to bed. This also results in feelings of sheer exhaustion during the day and a tremendous wish to sleep.

But, tiredness resulting from poor quality sleep is only part of the problem and a range of other symptoms will almost certainly be seen including morning headaches, a lack of memory and a difficulty in concentrating.

Without treatment the increasing exhaustion from sleep apnea can produce serious psychological problems beginning with simple touchiness and progressing to depression with noticeable changes in both behavior and mood.

Both obstructive sleep apnea and central sleep apnea are treatable and, as long as the problem is diagnosed early enough, this treatment is often quite easy. For example, a mild case of obstructive sleep apnea arising out of nasal congestion can normally be treated with nothing more than decongestants. Likewise, many cases of sleep apnea which are not particularly serious may be treated using a mask which is worn while sleeping and that provides air at a constant pressure to keep the airway open. Finally, in the most serious cases of sleep apnea surgery may be required and can be very effective, though it could also result in various complications and has to be approached with care.

Perhaps the most important thing to remember with sleep apnea is that as it carries with it the potentially fatal risk of respiratory failure sufferers should not be tempted to take sleeping pills or to use other forms of sleep enhancers without the approval of a doctor.

Natural sleep remedies without question provide an effective complement to medically prescribed treatments and herbs that are designed to improve the duration and quality of sleep may well be of assistance in the management of the excessive daytime sleepiness usually accompanying sleep apnea. Also, things like aromatherapy, chromatherapy and guided relaxation and meditation can help in reducing the insomnia and anxiety which accompany sleep apnea.

Posted November 11, 2008 Comments(1)

It has been felt for some time now that too little or low quality sleep in teens results in a drop in grades in school, but it was not until quite recently that a formal research study confirmed that teenagers with poor sleeping habits do indeed have lower grades.

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

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

2. Make sure that you get up at the same time in the morning, whether or not it is a school day. Teenagers frequently have a lie-in on weekends and throughout school holidays and, instead of making you feel better, this just disrupts your sleep pattern.

3. If you find that you are unable to fall asleep within about 15 or 20 minutes of climbing into bed then do not simply lie in bed trying to sleep, because the more you try the harder it will become. As an alternative, climb back out of bed and do something such as reading a book or listening to some relaxing music. As soon as you begin to feel tired, climb back into bed and you should fall asleep in next to no time.

4. Avoid the temptation to stay up late doing your homework or getting ready for a test. Despite the fact that this might appear to be the solution to a specific problem in the short term, and could well keep you out of trouble for turning your homework in late or get you through a test, in the long term your performance will suffer and any shorter term gain will quickly be lost.

5. Avoid the temptation to take a nap after school. Should you find that you are so tired you are unable to keep your eyes open then take a nap but for no more than 45 minutes or an hour.

6. Steer clear of any form of drink that contains caffeine after about 3 o’clock in the afternoon. This of course applies to tea and coffee, but also includes chocolate drinks and colas.

7. Avoid eating a heavy meal just before going to bed. You obviously should not go to bed hungry and having a light snack before bedtime is okay, however climbing into bed on a full stomach will make it difficult for you to get to sleep and affect your quality of sleep.

8. Although teenagers will frequently spend a lot of time in their bedroom and turn it into much 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 writing, reading, playing games, watching TV or anything else but keep it solely for sleeping so that your body learns to associate climbing into bed with going to sleep.

9. Do not take any strenuous exercise within several hours of going to bed. If you want to play soccer or engage in other sporting or strenuous activities then make sure that you do these shortly after finishing school and not an hour or two before going to bed.

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

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 more awake and active during the day and your school grades will improve.

Posted September 18, 2008 Comments(0)