Relax and Sleep

Sleep is the foundation of your life. Sleep deprivation affects every area of you life including your health, stamina, relationships, and even your career. The decisions you make and your ability to handle life's problems are dependent on the quality of your sleep.

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Sleep Disorder Insomnia Is One Sleep Disorder

Insomnia is one kind of sleep disorder. Here are links to other sites that may help you, including snoring, sleep apnea and night terrors.

bunk beds

bunk beds - One-stop guide about bunk beds

Known for their versatility, functionality, and fashionable style, bunk beds are a great piece of furniture to add to your home. They offer a unique way to maximize your living space while still achieving their primary function – a place to sleep. Take a moment to read some of our articles to find out more about bunk beds and how to choose the right one:

sleeping problems

You must remember when being a child that due to the excitement you felt before a planned trip, it was impossible for you to sleep. Unfortunately, your sleeping problems are not today the outcome of an expected and desired journey. Problems at work or in the house keep your mind occupied and your body restless. Although you know how important it is for you to sleep during nighttime, you are convinced that you are incapable of entering the stage of dreams, especially when the thought that you must sleep and you cannot crosses your mind. Surpassing your present worries by simply counting sheep may help some but not you. You better come up with a better plan before visiting a doctor's office.

First, take a deep breath and try to understand that sleep is your body's time to heal. A healthy body and mind can help you overcome all those persistent problems you have to face during the day. Stop putting on a fight and realize that bed time is your chance to reboot your body's batteries and revive your mind. Try to relax and always remember that this is a goal you can attain all by yourself.

Check the room's temperature. The cooler it is the better are the chances you will be able to sleep sooner. Do not try to freeze to death so as to expedite the process, but rather keep the temperature at a totally comfortable level so as to avoid feeling hot, since this is proven to mess your sleeping patterns

exercise

Thought about leading a healthier lifestyle but haven’t gottenaround to doing it? Here’s a possible incentive: Experts say people who arementally and physically fit are more likely to have good sex lives.

“If you feel good about yourself, you are in a betterposition to feel good about relationships, including your sex life,” saysKaren Zager, PhD, a psychologist in private practice in New York City.

“When one is not feeling well, and is exhausted, it cancertainly have a negative impact on the quality of one’s sex life,” saysSaralyn Mark, MD, a senior medical adviser at the Office on Women’s Health.

This may all seem intuitive, yet many people find the road to afitter mind and body to be bumpy, especially if it involves losing weight,starting an exercise program, reducing stress, or getting enough sleep.

One big reward, though, is to look and feel better — arguablya plus for good romantic and sensual activities.

back pain

1. Problem: Unforgiving floors with no give put unnecessary shock on back discs. Even when standing in place, the body is meant to move; if it doesn't move, stiffness can set in that causes injury. Softening the floor can minimize shock.

Fix: Be sure to cushion well-trafficked areas. Position thick, non-skid rugs or rubber mats in front of the sink, stove, washer and dryer. When standing in one place for a while, rest your foot on a low stool or shelf under the sink. Switch legs every five minutes. The more frequently you relieve stress on a muscle or joint, the better shape your back will be in.

2. Problem: Your saggy mattress and pillows are putting an unfair amount of stress on your back. We spend one third of our lives in bed. Do you wake up stiff every day? A mattress that is too soft will force muscles to work overtime while you're sleeping. A mattress that is too firm won't support your entire spine. A pillow (or stack of pillows) that's too high or too flat leaves your neck at an awkward angle. The wrong mattress doesn't give you the support you need to relax.

Fix: Place a sheet of plywood between your mattress and box spring. Be sure to place your pillows strategically! Keep your ear, shoulder and hip in a straight line, no matter what position you're in. If you sleep on your back, tuck an extra pillow under your knees and lower back. For those who prefer their slide, be sure to wedge a pillow between your knees. If your preferred position is on your stomach, then place a pillow under your hips. Throwing a leg over an extra-long body pillow will keep the spine in line as well.

If you read in bed, be sure to sit up straight with pillows behind your back and under your knees, and put a pillow on your lap to bring your book closer to your face.

Finally, you could always purchase a memory foam pillow that is contoured to support your neck.

sleep discorders

Common sleep disorders

Obstructive sleep apnea: People with sleep apnea literally stop breathing repeatedly during their sleep. The result is loud snoring, nighttime gasping, excessive daytime sleepiness, morning headaches and hypertension.

Restless leg syndrome: An unpleasant creeping or crawling sensation in the legs which can cause difficulty falling asleep.

Limb movement disorder: Involuntary movement of the limbs which may disrupt sleep. Parasomnias: Includes sleepwalking, sleep talking, teeth grinding, sleep terrors or rhythmic-movement disorder (head banging, head rolling or body rocking).

Narcolepsy: Excessive daytime sleepiness. A person with narcolepsy is likely to become drowsy or fall asleep often at inappropriate times and places.

sleep

Get to bed as early as possible. Our systems, particularly the adrenals, do a majority of their recharging or recovering during the hours of 11 p.m. and 1 a.m. In addition, your gallbladder dumps toxins during this same period. If you are awake, the toxins back up into the liver which then secondarily back up into your entire system and cause further disruption of your health. Prior to the widespread use of electricity, people would go to bed shortly after sundown, as most animals do, and which nature intended for humans as well.

sleep apnea

Sleep apnea — when the muscles of the tongue and throat relax so much they block off oxygen, kicking off the brain's wake-up warning (apnea means “without breath”) — is a common sleep problem, especially for overweight men over 40.

tuesdays tip

Hit the sheets. The chores can wait. Adequate sleep is as essential to a person's health as eating and exercise. Try this simple exercise: About an hour before bed, type up a to-do list of all the things you need to accomplish, print out the list, then ball it up and throw it in a wastebasket. The physical act symbolizes that you don't have to worry about these things until morning.

saturdays tip

: Zap your rest robbers. OK, you’re ready to get your eight hours, but something else is keeping you up. In a word: pain. Backaches. Headaches. Cramps. Pain is the No. 1 reason people can’t sleep. If over-the-counter meds don’t help, see your doctor. It sounds like a no-brainer, but experts say you’d be surprised how many people try to tough it out.

Other common sleep stoppers are easier to fix. For one thing, kick your kids, pets, computers and any work-related reading out of bed. Americans turn their bedrooms into Grand Central Station. Clear out the clutter. If your partner’s snoring is the problem, turn on some white noise, such as a fan, to help drown out the racket. You also should send him or her to a sleep doctor. Loud snoring and twitching can be symptoms of serious disorders, including sleep apnea

http://www.relax-and-sleep.com/sleep-apnea.html

fridays tip

Do “z” math.

Most adults require seven to nine hours of sleep a night. Since constant catch-up can make it hard to determine exactly how much your body needs, figure it out on your next vacation, when you’re miles away from your alarm clock and jam-packed schedule.

You should reach a point where you’re going to bed at the same time, rising at the same time, and feeling rested.

That’s your optimal sleep length.

Once back home, make it a goal to stick to that amount since skimping even a little can have a huge effect on your mood and concentration.

Studies have shown that if you cut back by about an hour just for one night, your alertness decreases by up to a third.

thursdays tip

Hit the sheets.

We know, we know — the dog needs a bath, you’ve got 124 e-mails to answer and you have to do two loads of laundry before you can call it a day.

But here’s the thing:

The chores can wait.

Adequate sleep is as essential to health as eating and exercise.

Stop feeling guilty about getting it.

Is that really possible?

Yes, if you prioritize what has to get done right now, and what can wait.

stop snoring

Throat and tongue exercise!

Tongue and throat workouts must be performed on a regular basis in order to eliminate snoring.

The first thing that you must do is to open and close your mouth.

This must be done as if you are screaming your heart out and tightly closing your mouth.

Then, pout your lips as if you are kissing somebody.

Maintain on to this position while counting to ten. Relax your lips once you reach 10.

Widen your lips as if you are making a huge smile. Exaggerate it a bit. Maintain that position for another ten counts. Again, ease it out.

Repeat the second and third procedure. Pucker, hold, smile and hold. Repeat this set ten times.

Now, with your mouth wide open, pucker without closing your jaws. Maintain that position and count to ten and then relax.

Counteract by pressing your lips tightly. Hold that for ten counts.

Follow the last procedure by making a slurping sound as if you are sipping a warm soup. Hold that position with your while closing your lips.

Afterwards, stick out your tongue the way a child does. Hold you tongue straight out to, do not move it sideways. Hold and ease out. While you are pointing your tongue straight ahead, hold it out as far as you can. Repeat this procedure few more times.

music

Experts say therapy through song can cure what ails you.

According to a study last year released in the Journal of Advanced Nursing, people who listened to music for an hour every day for a week reduced their chronic pain by up to 20 percent and lowered their depression by as much as 25 percent. Participants in the study kept a pain journal during that week; the study didn't indicate how long patients benefited from the therapy after it was discontinued.

Music

Download Your Insomnia Book Chapters Here!

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Relax and Sleep Links Page

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