The Problem Solvers » Heilsa http://the-problemsolvers.com/668696 Creating a better world - one person at the time. Sun, 04 Oct 2009 15:39:05 +0000 http://wordpress.org/?v=2.8.3 en hourly 1 How To Get A Good Nights Sleep http://the-problemsolvers.com/668696/how-to-get-a-good-nights-sleep-2 http://the-problemsolvers.com/668696/how-to-get-a-good-nights-sleep-2#comments Sun, 04 Oct 2009 15:37:28 +0000 admin http://the-problemsolvers.com/668696/how-to-get-a-good-nights-sleep-2 By Stephen G

Good sleep habits are one of the single most important things you can undertake to improve. When you have a good quality sleep , you start each day with vital energy that can help you maximize your potential in all areas, conversely a lack of sleep will minimize your ability to perform any task, activity or function.

One of the secrets in learning how to get a good nights sleep is to know your own body’s rhythms and tailor your sleep apnea treatments to you.

Everyone is different, but one thing is for sure and that is whether you suffer from sleep apnea disorder or a just a light sleeper, you need to get a better sleep for your health and sanity.

Here the ultimate good sleep guide, use these tips to get the rest you deserve.

1. Pharmaceuticals

If you want to get a better quality sleep many of these tips will help, however if you have sleeping apnea then you must consider medical advice.

There are pharmaceutical medications that can help you not only induce sleep faster, but sleep deeper and longer. This might be a necessity if you have abnormal sleeping patterns.

There are many sleep apnea treatments that are not invasive and really help, so don’t be afraid to ask your doctor.

2. Temperature

The temperature of your bedroom is vital to your sleep. A bed or bedroom must be a comfortable temperature if you want to fall asleep in a quick and timely fashion.

A room that is either too hot or too cold can create an environment of restlessness and frustration as opposed to the sort of setting which allows you to comfortably drift off.

Keep your bedroom temperate for you and conducive to sleep.

3. Regular Sleeping Patterns

Sleeping at the same time every night is the best method for staying in tune with your circadian rhythms. If you have erratic bed times your body’s production of sleep inducing hormones can be less than timely for your particular circumstances.

Make sure you go to bed at the same time every night to keep your body tuned to a good rhythmical pattern otherwise getting good sleep will be hard to impossible.

4. Wind Down

The nightly wind down is essential in creating a faster path to good sleep. It is hard to fall asleep with an elevated heart rate and a high body temperature, so a nice comfortable winding down process involving something relaxing can help lower the heart rate and create a ready environment for sleeping well.

5. Bathe

A nice warm bath can help relax all your muscles and clear your mind to get you in the perfect drowsy, ready-for-sleep state. If you are stressed or over-active then a bath will assist in sapping the restless energy you have and put you a more sleep conducive mindset.

Sleep apnea treatments such as good, safe medication are great, but if you can have a bath and it woks for you, then try it and see if it’s one of your key catalysts in relaxing you for a decent night’s sleep.

6. Darkness

I don’t mean to evoke a sombre tone, instead I mean to highlight the benefits of a dark room without the beaming moon light or street lights to upset your circadian rhythms with improper, or unnatural illumination.

Keep your room nice and dark to utilize the faster onset of sleep that a darker room can create. A useful solution may be the use of a night mask to block out those bright distractions.

7. Read A Book

Now, there is some debate over whether this benefits everyone, as some people will claim it can cause over stimulation.

Some people find that reading a book makes their eyes tired and hastens the onset of sleep, therefore, they recommend reading as a strategy for sleeping well. Try reading before bed and see if it works for you and if not, stop, but if so make it a regular pre-bed time fixture.

8. Avoid Stimulants

Alcohol, caffeine and nicotine can create stimulation that may leave you restless and unable to sleep. Your personal tolerances for these substances play a large part in when you should and shouldn’t use products containing these ingredients.

As a rule of thumb you should avoid these particular stimulants after 3pm, but earlier if you find you are more sensitive to them.

9. Exercise

Intense physical exercise can illicit a physiological need for sleep, because of the need for the body to repair cells affected by the activity.

Intense cellular repair occurs during deep sleep and is one particular need that will facilitate a more emphatic sleep, so exercise is a useful factor in precipitating the necessity for sleeping well.

10. Early Mornings

Those who rise early often have less difficulty falling asleep and staying asleep than those people who get out of bed at later times.

Another useful solution to ensure the rewards of early rising is to set your alarm clock two minutes earlier every morning so you are tired at bed time and sleep with a greater quality not quantity.

11. No Cat Naps

Unless you are a cat then save the sleep for bedtime, as little naps during the day can reduce the quality of night time sleeping. Unless you are sick or desperately tired then only sleep at bedtime.

12. Maximum Comfortability

If you are not comfortable then it stands to reason that it will take a lot longer for you to fall asleep, so having a comfortable mattress, sheets, cover and pillow is vitally important if you want the best possible rest.

13. Soothing Music

Gentle calming music can help you to drift off into the world of slumber, however your choice of music is important as well as the appreciation of your partner, who may not find music particularly helpful at all.

It is a personal choice, so experiment and be considerate if you do have a partner.

14. Television?

Much like reading, pre-bedtime television can help relax your mind and create “tired eyes”, however also like reading, TV can cause excessive stimulation in some people so it must be evaluated on a good for me/bad for me scale.

One thing is for sure, most of us have a hard time sleeping well when some one else has the TV up loud, so don’t be afraid to hush them up.

15. Sound Reduction

Sometimes noisy neighbors or family members are just an unavoidable part of life and sound proofing the walls, windows and doors may be a too extreme (and expensive) measure to take.

Simple solutions like soft earplugs may help you to block out the sound and get on the road to rest faster, of course the comfort factor must be taken into account. Some of you may find earplugs comfortable and some won’t but it is well worth trying to find out.

16. Chamomile Tea

Some herbal teas can help calm the body and produce a conducive and relaxing state of mind for sleep. Chamomile, rosehip, valerian mix and other special calming teas can be a nice and gentle (not to mention tasty) addition to your pre-bed routine.

17. Milk

Is it an old wives tale or isn’t it? While intense scientific evidence on this is hard to find, anecdotal evidence is abundant.

Milk is a universally popular bedtime drink, often taken warm as a night time relaxant. Milk is also a good source of slow release proteins that can help you to repair muscle breakdown during sleep.

18. Neck And Shoulder Rubs

Or if you prefer, back rubs and foot rubs or any massage that will ease your tension and put you in a relaxed state, ready for a good nights sleep.

I should be so lucky!

* Worthy of note is stress reduction, which when applied right can help to stop those night time blues you may get when you have something on your mind that you just can’t seem to shake.

Stress reduction techniques can help to curb restlessness nights and use sensible perspectives to manage potentially a anxious mindset. It’s much easier to rest or sleep when you have control of your anxieties.

In Conclusion

Understanding how to get a good nights sleep is such a basic, fundamental human need and should be treated with the utmost respect.

Getting good sleep can be the difference between the next day being good or bad as sleeping apnea or just moderate sleep loss can change your whole attitude.

Your day to day energy, focus and social interactions can be affected so dramatically by a lack of good quality sleep, that taking steps to improve your relaxation is a not just a smart move to make, but also an essential one.

Source: http://www.articleflame.com

]]> http://the-problemsolvers.com/668696/how-to-get-a-good-nights-sleep-2/feed 0 Are you getting enough sleep? http://the-problemsolvers.com/668696/are-you-getting-enough-sleep-2 http://the-problemsolvers.com/668696/are-you-getting-enough-sleep-2#comments Sun, 04 Oct 2009 15:24:40 +0000 admin http://the-problemsolvers.com/668696/?p=1050

 

by: Jean Konda-Witte

Published: Sunday, October 04, 2009

These days people are becoming more health conscious, and a lot of the focus is on eating right, losing weight and getting regular exercise. While these are all important, there may be one thing that folks are overlooking in their quest to get and stay healthy. And that is, are they getting enough sleep?

Experts say sleep is important in maintaining good health. Without it, people become susceptible to health problems such as heart disease, stroke, diabetes, depression and obesity.

Although a growing number of adults and Baby Boomers are interested in improving or maintaining their health, they have also embraced a lifestyle that forces them to sleep less. There are too many distractions at night: TV, the Internet, bars or restaurants that stay open all night, or simply thinking about the pressures of the upcoming work week.

SLEEP IS OFTEN THE FIRST THING TO BE PUT ON THE BACK BURNER.

So how much sleep do you really need? According to a C-Health newsletter, most adults need about seven hours of sleep a night, and children and adolescents need even more, about nine to 10 hours per night.

However, everyone is different, and the amount of sleep needed can vary, from five to about 10 hours per night.

These may be signs that you are not getting the right amount of sleep for you.

Columnist and retired Canadian Forces pilot Dale Nielsen believes we have a tendency to underestimate the amount of sleep we actually need and we over-estimate our ability to cope with the lack of sleep.

“Every hour of sleep we lose accumulates as sleep debt. If we short ourselves an hour a night Monday through Friday, we have accumulated five hours of sleep debt. A weekend is not enough to settle that debt. Many of us carry this through for weeks on end,” he wrote in a recent column.

The only antidote for chronic fatigue is more sleep, he continued. We need to sleep longer each night over an extended period to erase the sleep debt, and to keep from starting another sleep debt cycle.

We often feel we are making up for a late Saturday night by sleeping late Sunday morning. The problem is if we do that, we are not really ready for sleep at our normal time on Sunday night. We don’t sleep well and we tend to perform poorly on Monday, he continued.

SO WHAT CAN YOU DO TO TRY TO GET MORE SLEEP?

Dr. Maureen Ceresney, a psychiatrist specializing in sleep disorders and addictions at the Sleep Disorders Clinic at UBC Hospital, offers a few tips to help people get a better night’s sleep.

Get up at the same time every day, this means on the weekends, too.

Have a regular bedtime routine (such as brushing your teeth, having warm milk or meditating).

Give yourself time to relax and time to sleep. “You need time to unwind in the evening before bed,” she says. Relaxing with calm activities such as reading a book or listening to calm music help the body and mind slow down. Fit between six and 10 hours of sleep time into your schedule

Other things that may help to get the best sleep possible include:

Get regular exercise.

Spend some time outside every day. Exposure to sunlight helps keep the body’s internal clock on track.

If you nap, make it a short one (30 to 45 minutes in the early afternoon only).

Make your bedroom comfortable, quiet and dark, and not too warm (a temperature more than 75 degrees hinders sleep).

HOW DO YOU KNOW IF YOU ARE GETTING ENOUGH SLEEP? HERE ARE SOME CLUES THAT MIGHT INDICATE YOU’RE SLEEP DEPRIVED:

Do you need an alarm clock to jar you awake?

Do you sleep much longer on the weekends?

Do you feel tired through the day?

Do you have early-morning headaches?

Do you doze off in public places (meetings or movie theatres)?

Do you feel dozy while driving?

Do you have trouble concentrating?

Source: http://www2.canada.com

]]> http://the-problemsolvers.com/668696/are-you-getting-enough-sleep-2/feed 0 Overcoming Caffeine Addiction http://the-problemsolvers.com/668696/overcoming-caffeine-addiction http://the-problemsolvers.com/668696/overcoming-caffeine-addiction#comments Sun, 04 Oct 2009 15:19:33 +0000 admin http://the-problemsolvers.com/668696/?p=1046  At some point in our lives, we may reach a time when we will have to cut down or even eliminate caffeine in our lives. Sometimes caffeine can aggravate certain illnesses or we can even become allergic to it. Caffeine addiction, like any other addiction can cause side affects from withdrawing amounts of it, especially if it is done too quickly. Caffeine can cause many problems in small or large doses. Caffeine affects the nervous system and remains in the nervous system as a stimulant for 24 hours. In studies, it has been shown that women who drink a lot of caffeine will have the most difficult time conceiving. It has been know to affect the heart and cause rapid heart beat or palpitations and has also been known to be the cause of heart arrhythmia in some patients. Heart patients are recommended to not use caffeine. It affects the liver and how it processes toxins out of your body. It affects your blood pressure level as well as your blood sugar level. Besides these medical problems, it can also cause headaches, depression, and sleep disorders. There are many side affects of cutting caffeine back, but the most prominent one is the headache. The other side effects may be irritability, work dysfunction, drowsiness, and feeling nervous or restless. Not everyone will have all these symptoms. To make it easier with the least side effects, try replacing your regular caffeine intake with decaffeinated beverages. If you drink 8 cups of coffee a day, try substituting 2 cups per day for a week. The next week try two more cups. This will help your body get used to the change gradually. Exercise can be a great way to help you take your mind off the process of eliminating this stimulant from your body. Sitting around can make you more prone to want to give into the addiction. Taking a walk for 30 minutes a day or going to the gym will definitely help you process this new change, physically and emotionally. Whether you choose to completely eliminate caffeine to overcome your caffeine addiction or to cut back on caffeine should be discussed with your doctor. This will depend on your reasons and your health status. You may have an illness that is out of control, like high blood pressure, which may become more manageable when caffeine addiction is controlled or eliminated. There are lots of substitutes in decaffeinated brands of coffee and tea to choose from. You may also want to work green tea into your program to quit. Green tea does have caffeine in it but in smaller traces so it’s a good alternative beverage with many health benefits. Last of all, if you need energy and are lacking the pick up you get from caffeine, I suggest you use herbs to help in this area. There are herbs that contain no caffeine that can give you great results in energy levels. Ginseng can be a great source to give you energy levels when you have overcome your caffeine addiction. If you have high blood pressure, you should not use Red Ginseng. You can use American Ginseng or Siberian Ginseng. Always check with your doctor before using any herbal supplements especially if you are on prescription medications.

Source: http://www.infobarrel.com

]]> http://the-problemsolvers.com/668696/overcoming-caffeine-addiction/feed 0 A good night’s sleep improves productivity http://the-problemsolvers.com/668696/a-good-night%e2%80%99s-sleep-improves-productivity http://the-problemsolvers.com/668696/a-good-night%e2%80%99s-sleep-improves-productivity#comments Sun, 04 Oct 2009 15:08:09 +0000 admin http://the-problemsolvers.com/668696/?p=1043  

Failure to get a good night’s sleep can significantly alter your abilities to be productive, handle stress, and live an uncluttered life. I’m currently experiencing this phenomenon first hand since my son started teething. I have never in my life been this tired for such a continued amount of time, and I’m envious of parents whose children are seemingly unaffected by the teething process.

Actually, I’m envious of anyone who gets sleep, irrespective of if they have children. I may even be thinking mean thoughts about all of you and your well-rested state of being right now …

Where was I?

Oh yes, sleep deprivation.

We’ve talked in the past about how it is important to keep a sleep journal to determine the number of sleep hours you need to function at your best. Too little sleep and too much sleep can influence your behavior, so it’s best to know how much sleep you need. If you don’t know how to interpret the data you collect in your sleep journal, I recommend checking out the article “How Much Sleep Do We Really Need?” by the National Sleep Foundation.

Missing out on sleep affects motor skills, cognitive abilities, and other brain functions. Also, and this is the part that is most disturbing to me, being suddenly woken up (say, like by a crying baby) can have the same effects as sleep deprivation. A study by researchers at the University of Colorado at Boulder found that sleep inertia (being jarred awake) is the same as being deprived of sleep for 24 hours.

From an article about the study on Medical News Today:

The study showed test subjects had diminished short-term memory, counting skills and cognitive abilities during the groggy period upon awakening known as sleep inertia, said CU-Boulder Assistant Professor Kenneth Wright, lead study author. The new study has implications for medical, safety and transportation workers who are often called upon to perform critical tasks immediately after waking, since cognitive deficiencies following 24 hours of sleep deprivation have previously been shown to be comparable to the effects of alcohol intoxication, he said.

In addition to tracking your sleep patterns, you might also want to try different methods of waking up. A blaring alarm clock might not be the safest way to wake you up from your beautiful, relaxing, glorious night of sleep.

Source: http://unclutterer.com

]]> http://the-problemsolvers.com/668696/a-good-night%e2%80%99s-sleep-improves-productivity/feed 0 Natural Sleep Aids Using Essential Oils http://the-problemsolvers.com/668696/natural-sleep-aids-using-essential-oils http://the-problemsolvers.com/668696/natural-sleep-aids-using-essential-oils#comments Sun, 04 Oct 2009 14:11:57 +0000 admin http://the-problemsolvers.com/668696/?p=1040

Having trouble sleeping? Very often, simple physical reasons can be the cause of insomnia such as lack of exercise, unsuitable diet or consuming stimulating drinks such as tea, coffee or cola late in the day. An uncomfortable mattress could also be the problem.

Over the counter sleep aids can become addictive and have other side effects. There are many natural sleep aids and healthy remedies to help you sleep.

Using essential oils is one of the simplest and safest methods of inducing sleep and has none of the possible side effects of sleeping tablets. Aromatic baths or even a few drops of oil on a pillow can be most effective. Try these essential oils the next time you have trouble sleeping:

Lavender, Chamomile, and Neroli are three of the most helpful essential oils when it comes to insomnia. They each have a profound effect on the mind and emotions and aid in calming, soothing balancing and relieving anxiety. If needed for a period of over one week, it is good to vary the oils.

Benzoin is a sedative oil that is very helpful where external worries seem to be the root of sleeplessness.

Bergamot is the essential oil of choice where insomnia is linked with depression.

Clary Sage is a very strong relaxant.

Marjoram, Sandalwood, Juniper and Ylang Ylang are other really good choices.

Any of the above- mentioned essential oils can be mixed together, so feel free to experiment until you find the ones that are most pleasing and effective for you.

Six drops of any of these oils added to a warm (not too hot) bath will scent the water and help you to relax. Furthermore, putting 3 drops on a tissue and placing it in between the pillow and pillowcase has also proven to be effective.

Yoga, meditation, and deep breathing techniques are often helpful. You may even want to try an aromatherapy massage. Therapeutic touch combined with the use of calming essential oils usually results in deep relaxation and in turn aids those who suffer from lack of sleep.

Source: http://www.articlesbase.com ]]> http://the-problemsolvers.com/668696/natural-sleep-aids-using-essential-oils/feed 0 How To Stop Snoring http://the-problemsolvers.com/668696/how-to-stop-snoring http://the-problemsolvers.com/668696/how-to-stop-snoring#comments Sat, 03 Oct 2009 17:19:43 +0000 admin http://the-problemsolvers.com/668696/?p=1037

Besides dreaming and restlessness in the night, snoring is among the natural processes our bodies produce even during very deep sleep. It is a burden in the body that is made by particular chemical mechanisms that seem to clash when the body is at its most restful state. Snoring is noisy breathing that happens when muscle in the throat partially block the airway and it becomes too relaxed causing air flowing through the passageway to resonate across the soft roof of the mouth. Snoring has numerous causes, not all of which can be treated by a single cure – that said, holistic curatives for snoring are often an impressive solution to snoring problems.

So, how to stop snoring: It is advisable to maintain a healthy weight and body size. To greatly improve our health, some traits that we have become used to enjoying must be restricted. Maintaining a healthy weight makes you less vulnerable to dangers involved in snoring. An individual who is heavy may have more problems with snoring than an individual who is not chubby. One reason for this opinion is that they will have a thicker neck that will compact the muscle used during breathing. Our throats are not designed to take surplus fat as this can create breathing problems which leads to snoring.

Those people who smoke and drink are probably more likely to suffer from snoring problems due to the discomfort they develop. The chemicals originate in tobacco products can maybe alter the protecting tissues in the respiratory tract which can lead to harm from the chemical substances found in cigarettes and cigars. The outstanding building of mucus that builds up the obstructions comes from a particular type of cell in the lining of the esophagus that changes into another form once smoke from cigarettes passes through it.

We feel more laid-back when we drink alcohol thus increasing the chance of a bad night. Snoring happens when the muscular tissue of the throat relax while asleep therefore causing the possibility that the muscle will intervene with the natural flow of air in and out of the lungs making hard to stop snoring.

Stitching a tennis ball into the rear of pajama tops was the earliest method of reducing snoring. Changing the position that you sleep might help you with your snoring cures. What you will discover when you alter the position that you sleep in is that your jaw will not hang back and cause blockages on the already narrow air passage. The majority of people propose sleeping in a side ward attitude to stop the relaxed muscle from collapsing. To lessen the pressure on the airways it is suggested to sleep on your stomach, if you can put up with it, as in this position you are less subject to snoring. It is also frequently advised that you should elevate your bed to 30 degrees since this height is known to decrease the collapse of the tissues in the throat.

Disclaimer: Always consult your doctor before taking any medical advice.

Source: http://healthfunsuccess.com

]]> http://the-problemsolvers.com/668696/how-to-stop-snoring/feed 0 Evening breast milk means a good sleep http://the-problemsolvers.com/668696/evening-breast-milk-means-a-good-sleep http://the-problemsolvers.com/668696/evening-breast-milk-means-a-good-sleep#comments Sat, 03 Oct 2009 17:14:58 +0000 admin http://the-problemsolvers.com/668696/?p=1034  

by Linda Geddes

Mothers who use a breast pump to express milk during the day and then bottle-feed it to their baby at night may be letting themselves in for a sleepless night.

Naturally occurring chemicals called nucleotides that have previously been linked to sleepiness only reach their highest concentrations in human breast milk that is expressed at night.

Nucleotides are the building blocks of DNA, but they also participate in cellular signalling and metabolic processes within cells. Several of them have also been implicated in sleep.

The chemicals had already been found in breast milk, their concentrations increasing in the first few weeks after birth, so it seemed likely that they are important for tissue development. Now it seems they may have an additional role.

Milk round

Cristina Sánchez at the University of Extremadura in Badajoz, Spain, and her colleagues looked at the concentrations of 5′UMP, 5′AMP and 5”GMP – the three nucleotides most strongly associated with sleep and sedation – in the breast milk of 30 healthy mothers who had been breast-feeding for at least 3 months. Samples of milk were collected before each feed over a 24-hour period, with between six and eight samples collected per mother.

They found that concentrations of 5′AMP were highest at the beginning of the night, while levels of 5′GMP and 5′UMP increased as the night wore on. These sedatives were found at much lower concentrations in milk expressed during the day.

“It is a mistake for the mother to express the milk at a certain time and then store it and feed it to the baby at a different time,” says Sánchez.

She suggests that 5′AMP in breast milk might be fuelling the release of the sleep-promoting neurotransmitter GABA, while 5′GMP is involved in the secretion of melatonin,which helps regulate the natural body clock. 5′UMP is known to promote the amount of both REM and non-REM sleep.

Since previous studies have also hinted that bottle-fed infants have more problems sleeping through the night, Sánchez’s colleague, Javier Cubero, has been investigating whether sleep-inducing nucleotides could be added to formula milk.

In a separate study, Sánchez and Cubero created a “night-time” milk by adding 5′AMP and 5′UMP to standard formula milk. Infants receiving this milk between 6 pm and 6 am, and normal milk during the day, fell asleep faster and spent longer sleeping than when they drank standard formula milk all the time

Source: http://www.newscientist.com

]]> http://the-problemsolvers.com/668696/evening-breast-milk-means-a-good-sleep/feed 0 Snoring has nightmarish implications http://the-problemsolvers.com/668696/snoring-has-nightmarish-implications http://the-problemsolvers.com/668696/snoring-has-nightmarish-implications#comments Sat, 03 Oct 2009 16:29:10 +0000 admin http://the-problemsolvers.com/668696/?p=1031   

By LEE BOWMAN

While spouses of rafter-rattling snorers may occasionally think murderous thoughts, snoring is seldom fatal.

But when snoring is a sign of sleep apnea, a condition that causes breathing to be interrupted repeatedly during the night due to airway obstructions, it can signal some dire consequences.

Researchers are certain that obesity is a major contributor to sleep apnea, but studies have also found that the condition leads to high blood pressure, stroke, heart disease and diabetes, among other problems.

A report in the journal Diabetes Care in June noted that out of 306 obese patients with type 2 diabetes, testing found that 87 percent of them also had obstructive sleep apnea, although most of them did not know it.

More than half of those tested stopped breathing between 16 and 20 times per hour (moderate apnea) or more than 30 times an hour (severe).

But the sleep-obesity loop is even more complicated. Researchers at the University of California, San Francisco, studying more than 200 people with sleep-related breathing disorders, found that as their conditions worsened, they actually burned more calories when they were at rest.

This is not the way nature intended. We’re supposed to burn fewer calories when resting. It’s estimated that some 12 million Americans have sleep apnea.

Even a temporary onset of apnea, which often occurs in pregnant women, can cause problems.

About 4 percent of pregnant women develop gestational diabetes, in which a woman without previously diagnosed diabetes develops high blood-sugar levels during pregnancy.

Half of nearly 300 participants with sleep apnea and diabetes went into a group behavioral weight-loss program that included portion-controlled diets and prescribed 175 minutes of exercise a week. The control group got three lectures on diabetes management, diet and physical activity over the yearlong study.

Other research shows that sleep disruption can also set the brain up for disease. A mouse study reported last week by the Washington University School of Medicine found that chronic sleep deprivation makes the brain plaques that characterize Alzheimer’s disease appear earlier and more often.

Medical professionals treating Alzheimer’s, Parkinson’s disease and other neurodegenerative illnesses have long noted that many patients experience disturbed sleep. But until recently, it was thought that sleep disruption was more a byproduct of disease than a contributor.

And scientists at the University of California, San Diego, showed that treating sleep apnea in patients with Alzheimer’s actually seemed to improve cognitive function.

Specifically, putting patients with mild to moderate Alzheimer’s and sleep apnea on a machine that delivers pressurized air into the lungs during sleep over six weeks resulted in improved verbal learning and mental processing.

While the mouse study indicates that sleep disruption may actually accelerate the disease process, the California scientists said the improvements they registered could simply be the result of improved oxygen levels in the brain and a clearer mind as a result of getting a better night’s sleep.

Earlier studies in adults with sleep apnea, but no dementia, have also shown improvements in mental function after receiving the pressurized air therapy.

Source: http://www.newschief.com/

]]> http://the-problemsolvers.com/668696/snoring-has-nightmarish-implications/feed 0 When Pounds Go, Sleep Apnea May Improve http://the-problemsolvers.com/668696/when-pounds-go-sleep-apnea-may-improve http://the-problemsolvers.com/668696/when-pounds-go-sleep-apnea-may-improve#comments Sat, 03 Oct 2009 16:25:49 +0000 admin http://the-problemsolvers.com/668696/?p=1028 By Amanda Gardner
10 percent weight loss increases remission odds, but any amount helps, experts say

MONDAY, Sept. 28 (HealthDay News) — People with sleep apnea who are also obese may triple the chances of eliminating their sleep problems by losing weight, a new study suggests.Losing about 10 percent of their body weight was enough to bring on total or near-total remission, said Gary Foster, head of the Center for Obesity Research and Education at Temple University in Philadelphia, and lead author of the study.

“It’s been clear that obesity increases the risk of sleep apnea but less clear that if obese people or people with type 2 diabetes lost weight, it would result in significant improvements in their sleep apnea — and it did,” said Foster.

People who are overweight or obese are much more likely to have obstructive sleep apnea, a condition in which a person’s breathing stops or becomes very shallow, sometimes several hundred times a night and sometimes for as long as a minute, according to the American Sleep Apnea Association.

“The soft palate in the back of mouth falls down and blocks the airway,” said Dr. Mitchell Roslin, chief of bariatric surgery at Lenox Hill Hospital in New York City. “When you get to people with serious levels of obesity, it’s virtually impossible to find those without [this type of] sleep apnea.”

The condition can lead to cardiovascular problems, including stroke, and can raise the risk for dying prematurely.

“It really has tremendous detrimental effects on the cardiovascular system,” Roslin said.

The study involved 264 obese men and women who also had type 2 diabetes and obstructive sleep apnea. They were randomly assigned to an intensive behavioral program intended to encourage weight loss or to a less intensive set of group sessions that mainly addressed the issue of diabetes management.

After a year, those in the intensive program had lost an average of about 24 pounds, compared with slightly more than a one-pound average weight loss for the others.

Those who lost the weight also saw a substantial reduction in the number of sleep apnea episodes they experienced, with more than three times as many people in the intensive group experiencing complete remission (13.6 percent versus 3.5 percent).

“The greatest benefit was seen in men and those with severe apnea,” Foster said.

Any amount of weight loss brought on an improvement, but those who lost about 10 percent of their original body weight saw the greatest effect. “Any weight loss is good,” Foster said.

Most experts recommend 10 percent as the weight loss needed to improve sleep apnea.

However, the study also found that people whose weight remained stable experienced a worsening in their sleep apnea. Just why that occurred remains unclear.

“This is one of the first and certainly the largest study ever conducted so we’re at the point in the field, unfortunately, where we’re just describing the effect,” Foster said.

The study, published Sept. 28 in the Archives of Internal Medicine, does seem to confirm what common sense and experience have shown.

“We’ve seen that when patients gain five to 10 pounds, their sleep apnea is much worse. If they lose five to 10 pounds, the sleep apnea is much better,” said Dr. Hormoz Ashtyani, director of pulmonary critical care and sleep medicine at Hackensack University Medical Center in New Jersey. “It’s usually not a resolution, but it’s a significant improvement.”

Source: http://www.healthday.com
]]> http://the-problemsolvers.com/668696/when-pounds-go-sleep-apnea-may-improve/feed 0 7 Ways To Improve Your Sleep http://the-problemsolvers.com/668696/7-ways-to-improve-your-sleep http://the-problemsolvers.com/668696/7-ways-to-improve-your-sleep#comments Sat, 03 Oct 2009 16:19:42 +0000 admin http://the-problemsolvers.com/668696/?p=1025  

By Nate Desmond

Even if you understand the importance of sleep and schedule plenty of sleeping time, you may still have trouble falling asleep!  This insomnia is triggered by many different causes?–?some of which can be controlled by you!

1.  Avoid Caffeine

In addition to other dangerous side effects, caffeine can damage you night’s sleep.  Try to always avoid coffee or other drinks containing caffeine, but, at the very least, don’t have any coffee near your regular bedtime.

2.  Stay Out Of Bed

Do not use your bed for studying, reading, or any other activity beside sleeping.  By doing this, you strengthen your body’s association between your bed and sleeping?–?thereby making it easier to fall asleep at night.

3.  Be Consistent

One of the biggest keys to a solid night’s sleep is consistency.  Always go to bed at the same time and always wake at the same time.  Try to avoid staying up late and sleeping in on the weekends because doing so will make it harder to get up punctually on Monday.

4.  “Wind Down” Before Bedtime

Instead of pushing hard up to the very minute before bedtime, scheduling a “winding down” time can help you get to sleep faster.  For instance, spend your last thirty minutes reading a book, checking your email, scanning your feed reader, or completing some other leisurely activity.

5.  Use A White Noise Machine

If you wisely try to get to bed at a reasonable hour, sleeping may be made difficult by noisy neighbors.  In this case, a white noise machine can be very helpful.  The steady, soft noise will help you sleep by blocking most of the sudden, harsh noises that would keep you awake.

6.  Don’t Eat Just Before Bedtime

Try to stop eating at least two hours before bedtime because eating just before bed can also damage your sleep.  In addition, late-night eating can add to your “spare tire”, because that food will not be digested properly while you are sleeping.

7.  Don’t Exercise Right Before Bed

Many college students exercise late in the evening?–?sometimes just before bed.  Because exercising speeds up your blood flow and other body systems, it will make it more difficult for you to calm down and sleep.  To avoid loosing your in this way sleep, exercise in the morning (when you want to be more wakeful) rather than at night (when you want to be restful)!

If you have serious insomnia these methods are not likely to work well for you, but they often will solve the mild sleep problems of the average college student.

Source: http://www.debtfreescholar.com

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