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What Causes Sleep Apnea?

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When talking about what causes sleep apnea, I have to make it clear that there are two types of sleep apnea and their causes are different. One type is obstructive sleep apnea (OSA) and the other one is central sleep apnea (CSA). Obstructive sleep apnea is the more common one while central sleep apnea only the problem of less than 15 percent of the cases. We will go through the causes of OSA first then CSA later.

Causes of Obstructive sleep apnea

Obstruction – Cause Of OSA

Obstructive sleep apnea is the symptom you stop breathing while sleeping because of the obstruction in your throat. This situation happens when your muscles are relaxed (including muscle tissue around your throat) and narrow the airway. When you inhale, the airway will be closed so you will stop breathing for a moment. When you stop breathing, the oxygen level in blood decrease and your brain sense the danger and wake you up to fix the problem. While these awakenings quite short so many people don’t remember them. In addition, when the airway is narrow, each time you breathe out, the air will flow through the narrow passage and create vibration, which is also known as snoring. The causes for a narrow airway could be: your throat structure

Some people have to deal with sleep apnea when they were a child. Their reason is their tonsil and adenoids grow faster than the growth of the throat. As a result, the big tonsils and adenoids will make the airway narrow, cause sleep apnea.

Muscle relaxation

When you drink alcohol or use drugs that contain muscle relaxants, your airway will be narrowed. As the muscle relaxed, it will collapse and narrow the airway.

Being overweight

If you are overweight, you have a higher chance of suffering from obstructive sleep apnea as the reason mentioned above. Your airway will easily be narrowed by excessive tissue around the neck. Consider losing weight to improve the situation.

Now we are done with causes of obstructive sleep apnea, let’s head to central sleep apnea cause.

Causes of central sleep apnea

Different from obstructive sleep apnea which is caused by physical reasons, central sleep apnea is caused by the malfunction of your brain. There is a part of your brain control the breathing activity. In central sleep apnea, this part doesn’t function properly. It doesn’t provide the signals for the lung to breathe. As a result, the person with central sleep apnea will stop breathing. People with central sleep apnea usually wake up during the night and find it hard to get back to sleep. Generally, central sleep apnea is caused by heart diseases. Treatment for central sleep apnea, thus, will be quite different from treatments of obstructive sleep apnea.

Conclusion

The above are the possible causes of sleep apnea. However, not all people have the same causes. It’s recommended for you to meet your doctor to do a diagnosis and find what are the real causes in your case. Treatment will be much more effective after finding the exact causes of sleep apnea.

What Are Signs Of Narcolepsy

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Narcolepsy is a type of sleep disorder and a serious health problem. If you don’t recognize the problem soon and have appropriate treatment, it can get very bad. What are the signs of narcolepsy? We are going to discover them right now.

Excessive daytime sleepiness

This is the most common symptom of narcolepsy. Excessive daytime sleepiness (EDS) means you feel sleepy all the time. You can fall asleep anytime, anywhere, even when you are working, studying or even driving (!). Even when you have long night sleep, you still feel sleepy during the day. Narcolepsy can happen to both children and adult so when you notice your kids sleep during the day, to yell at them yet. It’s time to meet the doctor and have a thorough diagnosis.

Cataplexy

Cataplexy is another common sign of narcolepsy. When suffering from cataplexy, you feel as you lose all muscle strength. In mild cases, it is impossible to speak or move. In serious cases, the total body can collapse. The symptom can last from few seconds to a few minutes depending on the severity.

Hallucinations

This is the symptom when you see illusional images, usually frightening.

Sleep paralysis

As its name suggests, sleep paralysis means you cannot move or speak while lying on the bed

Above are the four symptoms of narcolepsy. If you notice you or your family members have one of those signs, be sure to have them diagnosed to find out the problem. If it’s not narcolepsy, that’s great. If yes, you should be prepared for a course of treatment that might take a very long time.

Natural Insomnia Remedies – Home Remedies To Cure Insomnia

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Insomnia causes a lot of trouble in our lives. Not only your sleep will be deteriorated but your daily activities will also be heavily affected. That’s why finding effective home remedies for insomnia can be vital to saving your life (I don’t recommend using pills yet). Fortunately, there are quite various natural cures for insomnia available. We will go through them in this post.

Using herbs to treat insomnia

There are some herbs can help you treat insomnia quite effectively. The first one is valerian. Valerian is extracted from valerian roots. The natural chemical in valerian will help you fall asleep faster so you will not have to stay for hours to get into sleep. In addition, it’s also used to treat other sleep disorders, relieve people from anxiety and restlessness. You can get valerian under the form of natural supplements.

Chamomile is another good herb that used to help you improve the sleeping quality. Chamomile is packed under the form of tea and you can drink it exactly like tea. When drink chamomile, you will feel relaxed, calm. This state will bring you into the sleep very fast.

Use the mantram technique to fall asleep fast

The mantram technique is not new. In fact, it has been around for centuries. What you need to do is to repeat a meaningless phrase silently. If you feel that you cannot get rid of tons of thoughts go through your mind every single second, using the mantram technique will help. By repeating the meaningless phrase, your mind will forget about what you are thinking and you will fall asleep while repeating. Please be patient when applying this method as it will not work instantly.

Relaxation can help you sleep better

Stress and depression are the main causes of insomnia. If you think you have a lot of stress recently, it’s time to relax. There are many ways you can do to free your mind. However, the best method is practicing yoga. There is a complete section about relaxing in yoga for you to practice. After a short time practicing yoga, you will see that not only you will fall asleep faster but also not wake up frequently in the middle at night. If you don’t have time, get some relaxation music at online stores and listen while staying in bed could be effective.

Practicing good sleep hygiene

Practicing good sleep hygiene is another insomnia home remedies you can use to improve your sleeping quality. Good sleep hygiene means you keep a good sleep-wakeup schedule every day. For example, if you go to bed at 10 pm today and wakeup at 6 am tomorrow, so do other days of the week, even at the weekend. Doing so will help you create a good habit and let the biological clock to return to its original state. Use your time wisely so you don’t fall into the situation that you must stay late to complete your works.

Know when and what to eat/drink

There is a big mistake that I see many people commit is to eat an enormous dinner. This will do more harm to your sleep. As you eat a lot of food, your stomach will have to work to digest the things you ate when it’s supposed to rest. The result is you will find really hard to sleep if you currently suffer from insomnia. Also, people with insomnia are very sensitive to drinks like tea and coffee. Don’t drink such things close to bedtime so you can get into sleep easier.

Ways To Fall Asleep Fast Naturally

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Know how to fall asleep fast is one of the most precious things that people who have a problem with their sleep finding like crazy. Having good, deep sleep means a lot of things to all of us. Imagine you are not able to fall asleep fast, instead, you spend all night looking at the ceiling and wish some magic happens to bring you into a sleeping state. Sound similar? I know this as I was there. I’ve tried many methods just to fall asleep faster. And guess what, it’s not hard to achieve that result. There is one thing you need is patience. The results don’t come overnight. You need to stick to the guide at least for a week. OK, enough for chit chat, I will show you some very nice tips to fall asleep easily right below.

1. Know the causes of your sleeplessness first

All of us suffer from sleeplessness (insomnia), but not all of us have the same causes. In fact, there are a lot of causes of sleeplessness. Stress, anxiety can cause insomnia. Side effects of drugs you use can cause insomnia and even your diet can cause insomnia. With that said, you need to spend some time to find what are the causes of your current situation. Different causes need different approaches and treatments.

2. Soft music can help a lot.

A few months ago, while I was suffering from insomnia heavily and I couldn’t get into sleep even after 1 hour I put my back on the bed, soft music helped me a lot. I timed the player for around 1 hour and turn the Mozart orchestras on. I love classical music, you know. After that, I follow the rhythm of the music and I fall into sleep without even knowing when. Listening to soft music will eliminate all other thoughts, almost negative. There is one thing I recommend you is don’t plug the small headphone that plugs directly into your ears. You can hurt your ears by doing so. Using your computer with big speakers is ideal.

3. Pay attention to your sleeping environment

Do you know that your bedroom plays a very important in your sleep? A clean, fresh bedroom will help you fall asleep faster than a smelly room. In addition, try to eliminate all types of lights, they can cause distractions. However, if you are someone like me, who can’t sleep without lights, use a dim light bulb will help you sleep easier. Last note about your sleeping environment, don’t listen to TV, radio when you are trying to sleep. If you have a roommate that usually watches TV at night, don’t hesitate and talk to him/her about your condition and ask him/her to turn off the noise-maker.

4. Keep dinner time away from bedtime.

When you are going to sleep, all organs in your body are supposed to rest. However, if you eat dinner too close to bedtime, your stomach must work to digest the food. That’s the reason why you cannot easily get into sleep after having a big meal. The advice here for you is don’t eat anything at least 3 hours before bedtime. In addition, consider eating less in the dinner. Researches showed that having an enormous dinner will not only bring bad effects on your sleep but also your beauty and health overall.

5. Don’t ever drink tea or coffee before going to bed

I love coffee but also highly sensitive to this drink. If I drink a small cup of coffee even at 7pm, I cannot sleep that night. Tea and coffee maybe beneficial to your health if you drink at another time. However, if you get them too close to bedtime, you can find no way to fall asleep. Try to resist a temptation to drink a warm cup of tea and coffee, you can do it later in the morning.

6. Exercises will help you fall asleep faster, but beware…

Having regular exercise will help you have a better sleep because your overall health will be improved. What you need to do is very simple. Only spend from 20 to 30 minutes every day to do some stretches, jogging is enough. However, don’t be too enthusiastic to exercise before bedtime. At the point your are about to go to bed, all the organs are ready to rest, if you exercise too much, you will wake them up and it will cost more time to tell them: ”hey, it’s bedtime”.

Those above tips if done right will help you get to sleep quickly. However, as I said at the beginning of the post, don’t expect the result to come instantly. You will need to stick to them for around a week to see the improvement in your sleep.