Study finds jogging can help you sleep better

jogging can help me get to sleep

A recent study has found that jogging can help you sleep at night.

Insomnia is often caused by troubling thoughts. Worrying is one of the main reasons people have trouble sleeping. So it makes sense that going for a jog in the local park or forest can be beneficial to release the tension.

Doctors tend to agree according to a Glasgow University study. In a survey of 2000 active people, it found that jogging outdoors was twice as beneficial as exercising in a gym. You can read more about the study in this Daily Telegraph article.

The study concluded that being around nature heightens our sense of well being more than being indoors. In addition, the researchers found that exercising outdoors lifts mood and relieves stress. Both of these can be highly beneficial if you are suffering from insomnia and wondering ‘how can I get to sleep?’ at night.

So if counting sheep isn’t working, maybe you should put on your trainers and pound the earth in your local park for 30 minutes to see if jogging can helps you sleep instead.

What is Apnea Sleep Disorder?

What is apnea sleep disorder

SLEEP apnea is a common disorder in which you experience one or more pauses or reductions in breathing or shallow breaths during sleep. These breathing pauses usually last between 8 to 15 seconds, sometimes longer, and can happen more than a hundred times while you are sleeping. Health experts blame the disorder as the main culprit for insomnia.

In most instances, normal breathing resumes, sometimes in a choking sound or loud snort. When regular breathing is temporarily interrupted, you are derailed off your natural sleep tracks. As a result, you spend more hours in faint sleep and very little moment in restorative sleep that people need to be mentally alert and physically active the following day.

The disorder, if left untreated, keeps you from enjoying a healthy night’s sleep which is very important in your overall mental and physical well-being. Chronic deprivation of sleep results in poor concentration, sluggishness, slow reflex, heightened risk of accidents, and daytime drowsiness.

Sleep apnea can also cause health problems over a certain period of time, including weight gain, insomnia, stroke, heart disease, hypertension and even diabetes.  But with early medical intervention, the symptoms can be controlled and allow you to get long normal sleeps and start to relish what it is like to feel reinvigorated and sharp every day.

Sleep apnea is normally a chronic malady that muddles your state of slumber. A person with the condition is often jolted out of deep sleep and into light sleep when their regular breathing pattern is disrupted or becomes superficial. The outcome is miserable sleep quality that makes the person feeling very feeble during his waking hours.

This form of sleep disturbance usually goes undiagnosed. Medical experts often can not detect the ailment during regular office visits. Also, sleep apnea does not require any blood testing.

Sleep apnea is very rare among children but common among grownups. Although a diagnosis of the disorder is often based on a person’s medical background, there are various types of tests that can be applied to validate the diagnosis. Treatment can be either non-surgical or surgical.

Majority of those who suffer from insomnia brought about by sleep apnea do not realize that they already have it simply because the disruption only takes place when they are sleeping. A member of the family or partner in bed is usually the first person who notices the symptoms of sleep apnea.

Is Procrastination the Cause of Your Insomnia?

Stressed man playing video game

A new study from Utrecht University from the Netherlands says that “Bedtime procrastination” can mess with your usual sleeping pattern. Let’s say that your usual bedtime is 9pm, while you are already lying down, you just can’t help but open your social media accounts or your favorite video streaming site and just browse on nothing in particular. Then you saw something worth watching and just got hooked up. Oblivious of how many hours had passed, it’s already 4am in the morning and you are just a couple of hours away till your alarm set to wake you up.

Some people procrastinate 2 or 3 times a week. It is either they are binge-watching a new season of the house of cards on Netflix or any other movie marathon on YouTube. I have a friend who has insomnia and she said that it began when she used to binge-view a 24 episode of prison break. She have not sleep for 30 hours and end up a little edgy the next day and couldn’t get to sleep the night after so she binge-watch another season again.  Little did she know that her sleeping pattern has been slowly altering. If the procrastination will continue, then your sleeping hygiene will surely get affected, thus it will most probably lead to insomnia.

Now, insomnia is a hard one to cure.  Almost 50 million Americans are suffering from insomnia and it is growing every hour.  Some have turned to natural remedies and different exercises and a lot of people have turned to over the counter drugs just to get a good night sleep. So, think twice before you open your phones or laptops and began browsing online. Follow your sleeping time and stay away from those disturbing gadgets at least 30 minutes before you sleep. That way you can set your mind and your body to involuntarily drift yourself into dreamland

Can’t Sleep? How to get to sleep naturally without medication

Can’t get to sleep?

Are you spending hours tossing and turning dreading another day at work feeling tired and irritable?

If so, you’re not alone. As many as one in ten people suffers from chronic insomnia or a sleep disorder that keeps them awake into the early hours.

Stress, physical pain and anxiety are common causes. If you’re spending hours counting sheep it could also be due to a reaction to medication or injesting stimulants late at night, such as coffee, nicotine or alcohol.

Thankfully, insomnia is a medical condition that can be treated like any other. And I don’t mean reaching for the sleeping pills. Whilst medication can help in the short term, popping a pill every time you want to get to sleep can lead to an unhealthy reliance. A few late night beers also isn’t the answer. While alcohol can make you feel drowsy, it stops you from reaching the deep level of sleep you need to feel refreshed and rejuvenated the next day.

Instead, the best way to cure insomnia is to identify the root cause.

One way is to keep a sleep diary in which you record your night time habits. This could include what you had to eat or drink, what you were doing before going to bed or what you were thinking about when trying to sleep. That way you can spot patterns in your insomnia and identify what you need to change for more hours of snoozing and less hours of stressing.

It’s also a good idea to adopt good sleep hygiene habits.

Avoid watching TV in bed but instead listen to some relaxing music.

Have a long hot bath and try natural sleep remedies, like a banana or camomile tea, just before bedtime. These habits will help your mind and body to relax so you can drift off to the land of nod.

For more advice on how to get more hours of rejuvenating sleep each night and feel more energized and alert each day, visit helpmelseep.us – the home of natural sleep solutions

Will Listening to Music Help Me Sleep?

Will music help me sleep? It’s a good question.

When you’re battling insomnia, you lie there for hours on end, getting agitated and worrying about being tired and crabby the next day. You may dread, yet again, missing the eight hours of sleep you need to be getting every night.

There’s a wide range of reasons why you might be suffering from the nighttime blues. It could be a reaction to medication, too many cups of coffee, troubling thoughts or a wide range of other reasons.

So the first step in battling insomnia is to try and identify what is stopping you from going to sleep at night. Introducing good sleep hygiene habits, such as going to sleep at the same time every night and avoiding stimulants late at night, is a also a wise step.

But if you’ve cut out the caffeine, haven’t been sat in bed working on your laptop and cant identify any psychological reason why you are still awake, it might be worth listening to some music a try.

How can music help me sleep?

To get to sleep, your mind and body has to be able to relax. If your mind is too active, worrying about things or being distracted, then it wont be able to go through the stages of relaxation needed to drift off to sleep.

There are a number of reasons why music can help you get to sleep at night:

1. Helps your body to relax

Along with your mind, your body has to be able to relax in order to get to sleep. This means your heart has to be able to beat at a slow, steady pace so that your muscles and body can relax.

Music can help if it is slow and matches the rhythm of a calm heart because it can subconsciously slow your breathing so that you reach a semi-meditative state and your muscles stop being tense and relax.

 2. Calms down an overactive mind

Have you ever noticed how your thoughts seem to become abstract and random just as your drifting off to sleep? This is your mind becoming relaxed. It stops focusing on the here and now, but instead delves into the chaos of the subconscious mind. To help your mind get there, it needs to be able to relax.

Adopting the practices used by meditators to relax their mind and body can be an effective way of overcoming insomnia.  Soft, relaxing music can enable you to calm the mind and to think in a less ‘present’ active state.

3. Blanket out background noise

If you live in a busy street, with noisy flatmates or family members watching the TV until late at night, background noise can be a real problem. Music can be helpful in providing a blanket of soft noise to replace the background sounds that might be keeping you awake.

Another option is to listen to ‘white noise’ that provides a continuous stream of sound. This can mask distracting background noise that’s disturbing you.

What sort of music can help me sleep?

Some of the music that helps people get to sleep includes Coldplay, Loreena McKennitt or even some downbeat ‘Dream’ trance music.

The best advice is to try calm instrumental music without any vocals. If there’s a singer in the song then it can distract your mind and stop it from relaxing. This could be because your brain has to subconsciously make sense of  the words.

Soft, soothing music without vocals is probably the best for helping your mind and body to relax. You could try listening to panpipes, something ambient (like the sound of crashing waves or rainfall) or maybe even classical music.

A study by the University of Toronto  found that music with slow rhythmic patterns created a meditative mood and slower brainwaves. It also found that classical music with this pattern helped people to get to sleep faster and for longer.

So if you’re wondering ‘what music can help me sleep? try some Bach or Beethoven to see if the scientists are right and that calming classical is great for sleep.

Can Hypnotherapy Help if You Can’t Sleep?

try hypnotherapy if you cant sleep

Many people with insomnia rely on sleeping aids and pills just to sleep better. But another experiment that has surfaced that can make you sleep soundly at night is a more natural form of treatment – hypnotherapy. This medicinal form of hypnotism is a process which leads you into a deep sleep state, just like a fish swimming deeper into the ocean.

Recent research on its benefits for insomnia gathered objective data by using high-density electroencephalograph to document the high and low of the slow-wave sleep activity. It found that, patients that cant sleep and are suffering from insomnia because of difficulty turning off their thoughts can use hypnosis as a method in helping them focus their attention and sway off those deliberate thoughts.

Medication free, yes. But is hypnosis a risk free treatment when you cant sleep?

I have known hypnosis as a technique used by psychotherapist to treat a wide number of ailments and provide therapeutic benefits. I’d never known before that insomnia can be one of them. But what guarantee does it provide that it is safe? Knowing the vast history of hypnosis,  how does it affect the patient’s brain? After all, as the patient only responds to the suggestions of the hypnotist, being in a defenseless state is what makes it a bit scary. I’ve got a friend who tried hypnotism before and woke up an hour afterwards terrified. She thought she detached from her own body and just wandered around the room.

How does hypnotherapy cure insomnia? Considering the high cost of having insomnia and the health risks it comes with, I think it would be worth taking the risks to try it out for once. As it claims to have permanent result. The procedure is very simple; a hypnotist will coaxed you to breathe deeply and told to relax your body. Until you reach a euphoric stage where every part of your body is free from tension and at ease. And the hypnotist would count down from three. They then provide suggestive thoughts to lead your brain into certain ways of thinking.

Hypnotherapy may work for some cases of insomnia, but it doesn’t guarantee to work for patients who have low hypnotic suggestibility compared to those who have higher suggestibility. But the relaxing effect of hypnotherapy may help every patient with insomnia to feel more relaxed and ready for sleep.

Juice Your Way to a Good Night’s Sleep

juice if cant sleep

Tart Cherry Juice has shown some potential to be the most delightful way in aiding your sleepless nights if you can’t sleep. This recent discovery was presented at the Experimental Biology 2014 Annual Meeting by a group of researchers from Louisiana State University.

The Montmorency cherry juice contains a set amount of proanthocyanidins and procyanidins, two naturally occurring compounds in cherries. They are also a good source of the naturally-occurring compound melatonin, a hormone that helps regulate sleep-wake cycles which has been attributed with sleep enhancing effects. The presence of tryptophan in cherries is also known to improve sleep.
The research participants were insomniacs who agreed to drink the tart cherry juice twice a day for two weeks. Their assessments were divided in two parts the first one is in a sleep laboratory in which the researchers use polysomnography to evaluate sleep efficiency, duration and onset. The second part is through questionnaires that relate to anxiety, depression, fatigue and sleep. After 2 weeks the scientists found out that through taking tart cherry juice you can increase sleep time by almost an hour and a half each night in adults with insomnia.

The positive result is greatly appreciated specially by most senior citizens who comprise the 23 percent of population suffering from insomnia. Recently a senior patient was admitted to ER due an adverse reaction to an insomnia drug. According to recent statistics, the risks of taking drugs like Ambien for treating insomnia in older patients are much higher than for patients aged 19 to 44.

With this in mind, the discovery of the sleep boosting properties of Montmorency Cherry Juice could offer a better and safer way to treat insomnia, plus the fact that it is a tasty way to get some shut eye.

 

Sleep Apnea Considered to be One of the Main Cause of Car Accidents

Stressed man playing video gameStressed man playing video game

Sleep apnea is believed to be the primary cause of major transportation accidents. This is according to Mark Rosekind of the National Transportation Safety Board member. A new mandate is now being considered for Transportation Operators requiring truck drivers, bus drivers, pilots, train conductors and basically every mode of public transportation to undergo a sleep apnea test to screen each driver to avoid major catastrophic accidents in the future. It has been said that people who were diagnosed with sleep apnea have a tendency to rapidly fall asleep during the quiet moments of the day when they are not active. A recent accident on New York City’s Metro North line has been attributed to the train engineer who is suffering from sleep apnea, which was undiagnosed and therefore untreated.

There are no nationwide rules to require drivers and truck operators to be tested even if they are high risks. Spencer of that Independent trucking Association were dubious as to whether sleep apnea was really proven as the major cause of human errors on road accidents. Although, some big companies were taking measures to alleviate the problem. But most of them were saying that the procedure, from the diagnosis to the treatment for sleep apnea, costs way too much and they just can’t afford it. Innovative technologies are now available, which can alert the drivers to their fatigue state and preventing them to nod off while driving. By installing these high tech devices, future collision accidents could be avoided.

People with sleep apnea often dont know they have it

A lot of people suffering from sleep apnea are oblivious to its signs and symptoms. A more common sign of sleep apnea is fighting sleepiness during waking hours of the day, at work or while driving, morning headaches, concentration problems, feeling irritated, depressed, mood swings, waking up due to frequent urination, dry mouth and sore throat.

I went to a bank one morning and a lot of people were waiting to be served. I sat next to a man, I think he is on his forties, weighed more than 300 pounds and he looked haggard even though it is still early in the morning. A few minutes later, I heard someone snoring, when I turned my head to my side I saw him still sitting there dozing off and snoring loudly. I think this is one of the main reason that sleep apnea should be taken seriously. I hope that man wasn’t driving a public transport.

Are There Psychological Changes that Can Help Me Sleep Better?

is anxiety stopping you from sleepingAnother night spent tossing and turning in bed? Before you start losing hope, know that you are not alone. You might not know it, but every night there are plenty of other people begging the universe to ‘help me sleep!’

The key to dealing with your insomnia problem is identifying the cause. There are many possible reasons why sleep evades you night after night.

Sleep experts say that among the most common causes of insomnia are psychological conditions. This can mean anything from stress to depression and anxiety. In fact, most temporary insomnia attacks are tied to specific triggers such as stressing over major exams, suffering jet lag, or recovering from a painful breakup. Often, once you are able to overcome these situations, your sleeping pattern goes back to normal and you’re no longer constantly wondering ‘what can I do to help me sleep!’

How to sleep better by facing the mental causes

However, if you are suffering from chronic or recurrent insomnia, it’s possible that your sleeplessness is a symptom of a particular mental or physical issue. As mentioned, it can be caused by stress, depression, or anxiety. It may also be the result of bipolar disorder or a traumatic experience.

Instead of fretting over what you can do to help me sleep, ask yourself questions to help you determine if there are monsters in your mind that you need to battle. Are you stressed or depressed? Do you often worry about everything? Is there a recent event that triggered the insomnia attack?

As the saying goes, sometimes it’s all in the mind. Recognizing signs of a psychological issue can help you make the appropriate lifestyle changes so you can stop the nightly battle with sleeplessness. It will also help you decide if it’s time to visit your doctor. Finding out what’s causing your insomnia is the first step to knowing how to sleep better.

What can help me stop snoring? A guide to anti-snoring devices

what can help me stop snoring

Are you a Snorter? A snorchestra? Or a rattler? Snoring can be a source of amusement, but for people with a severe snoring problem it’s no laughing matter. It can disrupt your sleep, damage your relationship with your partner and even cause health problems.

Up to a quarter of people in the UK snore, with two thirds of them snoring so loudly that it keeps their partner awake and leaves them wondering nightly what can help me stop snoring? What’s more, if snoring makes you to wake up in the night, and disrupts your sleep, it can make you feel tired the next day and at a higher risk of having an accident. In fact, The Department of Transport estimates that a fifth of traffic accidents are due to excessive sleepiness.

So if your snoring is ruining your sleep and that of your partner, it’s wise to find a solution and discover what can help me stop snoring?

Why do I snore?

People snore due to vibrating soft tissue in the mouth, nose or throat. Snoring can affect anyone and to different degrees: some only snore occasionally while others snore every night.

Snoring is linked to being overweight, smoking and/or drinking alcohol. It could also be due to a response to medication, often ironically sleeping medication which causes the neck muscles to become too relaxed and allow the skin to vibrate.

Snoring can also indicate obstructive sleep apnea (OSA), where the airways might be partially or totally blocked from anywhere from 10 seconds for up to 2 minutes. This in turn can cause other problems due to the lack of oxygen to the brain. So if you wake up in the middle of the night gasping for breath it’s a wise idea to see your GP to get it checked out.

How can I stop snoring? Anti-snoring devices you can try

With three million people suffering from the problem nightly and wanting to know ‘how can I stop snoring?’, there’s a range of anti-snoring solutions you can try. Firstly, with snoring being linked to being overweight, drinking alcohol or smoking, the first step is to make some lifestyle changes to eliminate possible causes.

If you snore through your nose then the first anti-snoring devices to try are nasal strips or a nasal dilator. Nasal strips are simply self adhesive strips of tape that are placed over the nose to pull the nostrils apart so that the wearer can breathe through their nose comfortably when they sleep. Alternately, nasal dilators resemble nose rings and are placed inside the nose to push the nostrils apart to clear the airways.

If, on the other hand, you snore through your mouth, you could try wearing a chin strap to keep the mouth closed while you sleep, and so you force yourself to breathe through your nose. Another option is a vesilibutor shield which resembles a gum shield rugby players wear and blocks the flow of air through the mouth, forcing you to breathe through your nose when you sleep.

If none of these anti-snoring devices work, the absolute last resort might be surgery to tighten the tissue that’s vibrating when you sleep. Surgery, however, is far from an ideal solution for snoring and isn’t going to help in many cases, such as if you suffer from sleep apnea. Due to the nature of conducting surgery on sensitive areas, surgery can have unpleasant side effects and will only last up to two years before it will need to be repeated.

So before you think about going under the knife, try out some different anti-snoring devices to see if they can stop you wondering ‘what can help me stop snoring?’ And it’s wise to always visit your GP if snoring is harming your sleep and that of the people around you.