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Suggestion for Spouse with Snore

Mar 01, 2008 - 0 comments
Tags:

snoring

,

spouse snoring

,

cure snoring



Everybody snores occasionally even a baby may snore.  Studies show that at least 1/3 of the adult snores.
If your spouse snore, do you know that you actually lose an average of an hour sleep every night and can be waken up as many as 21 times in an hour. Your healthy sleep pattern is being affect and being awaken by the ‘snore sound’ all night through.  

Being affected by your spouse snoring can have deeper implications than you think.  It is always being overlooked that your spouse ‘snore sound’ can affect on your health such as Sleep deprivation, Drowsy Driver syndrome and Spousal Arousal Syndrome.

Do something to protect yourself to avoid problem create from Sleep deprivation and Drowsy Driver syndrome.
-> Use earplugs.  Earplugs can at least drown out the ‘snore sound’.
->  Your complain being ignored.  Very often your spouse will ignored your complain on their loud ‘snore sound’.  Why not record it down and prove to him.  Sometime with the loud and annoying ‘snore sound’, your spouse will probably take action to stop his snoring.
->  Keep you body health with daily exercise.  
->  Warm chocolate or herbal tea before bed, it help better sleep.
->  Sleep in separate rooms one or twice a week if your spouse ‘snore sound’ is very loud.  At least you can catch up some sleep you have lost.
->  Avoid caffeine before bedtime as caffeine drinks will stimulate your body cells and keep you awaken.  
->  Avoid nap during the day.  Taking nap will throw off you body clock and you will find especially hard to fall asleep at night.
->  Encourage his lifestyle changes.  If your snoring is caused by either Overweight, Alcohol, Smoking or Caffeine, it is the most easiest way to work through it.  For Overweight, we can reduce our obese conditional and make sure that no fat formation around our throat area.  For Smoker, we shall start reducing or stopping smoking.  It can then avoid further weakening of our throat by smoking.  
->  Recommend him to use mouthpiece devices. This kind of dental device is custom-made fitted and placed in your mouth at night to hold the lower jaw and tongue forward.  It will pull his lower jaw or tongue forward and create enough space in the throat to prevent breathing obstruction.

Just make sure that your spouse understands that you are doing it for the common good of two of you.  Snoring is a fixable problem.  Let him know you care about him and care about his snoring may be a health warning such as overweight and excessive consumption of alcohol and smoking.  By giving each other courage and support, you two can plan for your future to accommodate the snoring.

For myself, I am doingarticles on Sleep Apnea,Insomnia,Snoring,OSA,Sleepless, Topics, if you would like to get further information, please feel free to visit my blog at http://sleepapnea-insomnia.blogspot.com

What is Insomnia? What are the Types and Symptoms of Insomnia ?

Feb 28, 2008 - 3 comments
Tags:

Insomnia

,

beat insomnia

,

types insomnia

,

symptoms insomnia



Why call Insomnia?
It actually takes its name from the Latin word, which literally means “no sleep” or the inability to sleep (In means "no" and somnus means "sleep" in Latin.

Who has Insomnia?
According to the National Institutes of Health, insomnia affects more than 70 million Americans with insomnia affect more women than men.  Women are twice as likely to suffer from insomnia than men and more likely to have insomnia during menstruation, pregnancy or menopause. In addition, insomnia tends to increase with age.

What is Insomnia?
Insomnia is the inability to fall asleep and significant lack of high quality sleep.  Insomnia is being the most well known type of sleep disorder people experiencing.  It Insomnia may be caused by stress, change in usual sleep pattern or an underlying medical condition.  It can be short-term or long-term. A sleeping pill can be effective for short-term insomnia but not for long-term insomnia.  

For many of us, insomnia happens once a while. However for some, it can be a chronic problem. Find out the types of insomnia you have been experiencing and get the right treatments on it.

Symptoms of Insomnia
Insomnia is an experience of poor quality or inadequate sleep.  The symptoms are one or more of the following sleep complaints:
→ Difficulty to fall asleep even you feel very tired
→ Difficulty to maintan sleep
→ Awaken frequently during night time
→ Awaken very early in morning
→ Waken up feel unfresh every having 8 hours sleep
→ Lack of energy in daytime
→ Trouble thinking clearly
→ Unable to stay focus
→ Short temper
→ Daytime drowsiness and fatigue
→ Take sleeping pills in order to fall asleep

Types of Insomnia
Acute / Intermittent insomnia is short-term insomnia which happens from time to time.  
It is more likely occurs on and off due to lifestyles habits change, some short-term stress or pressure, poor sleep pattern or medication.  It is simple and easy to treat Acute / Intermittent Insomnia, just by practicing better sleep habits or learning how to relief stress.

Chronic insomnia is long-term insomnia which happen most nights a week over a month or even more.  
It occurs due to anxiety, depress, chronic stress or chronic medical condition.  In order to solve Chronic Insomnia, the underlying emotional or medical condition must be treated.

Primary /Transient insomnia is insomnia lasts from a single night to a few weeks
It is more likely occurs by a poor sleep habits such as unhealthy lifestyle habits or not setting a sleep schedule.
It is simple and easy to treat Primary /Transient Insomnia, just by going back to normal healthy sleep habits.

Insomnia is a risk factor for the onset of depression which can significantly affect the quality of life. By not having getting enough good sleep, it can result in depression, psychological distress and being at risk for driving drowsy and injury

More information on Sleep Apnea,Insomnia,Snoring,Sleep Disorders, please visit  http://sleepapnea-insomnia.blogspot.com

How can we get a good sleep?

Feb 25, 2008 - 0 comments
Tags:

sleep

,

good sleep



Tips for a better daytime habits
→ Do not nap during day time.  Try to avoid nap if you have trouble sleeping at night.  Taking nap will throw off you body clock and you will find especially hard to fall asleep at night.
→ Do not drink alcohol and caffeine.  Alcohol and caffeine drinks will stimulate your body cells and keep you awaken.  
→ Do not smoke.  Nicotine is a stimulant and keep you awaken.
→ Check body iron level.  People with iron deficiency tend to have difficulty to go into sleep..

Tips for a better pre-sleep tune
→ Go to bed at same time every night and even during weekend.  When our body get used to the routine, it will provoke us to sleep by sending message from our circadian clock.
→ Fit in your own bedtime tune.  You can help yourself to fall sleep easily by listening to some soft music or drinking a cup of relaxing herbal tea.
→ Relax your body before sleep.  You can do some breathing exercise to relax your whole body helping it easier to go to sleep.
→ Do not exercise before sleep.  Exercise will stimulate blood circulation and body muscles.  It takes time to calm down your body to go into sleep.
→ Do not over eat before sleep.  It will cause indigestion and affect your sleep.  

Tips for a better sleeping environment
→ Bed only for sleep.  It is not recommend to do your works or watch TV in your bed.  You should create a bedding environment for your body to recognize.
→ Quite bedroom environment.  A quiet and peaceful bedroom environment helps fallen asleep.
→ Comfortable bedding.  A suitable mattress, a comfortable pillows and cotton sheets helps one to fall asleep easily.


Sleep - How much sleep do we need?
How much sleep do we need?
It is hard to set a standard sleeping hours for all people.  Though it is highly recommend to have 8 hours sleep every night in order to have our body function effectively, not every adults can sleep straight 8 hours thought night.  There are a number of factors affecting the amount of sleep we need, such as our daily activities, our age and our genetic make up.  To determine whether you have enough sleep or not, if you wake up in the morning find your self fresh, you are fine.

Infants – About 16 hours sleep per day.
Babies – From 6 months to 3 years old, about 10 -14 hours sleep per day.
Children – From 3 to 6 years old, about 10 -12 hours sleep per day
         From 7 to 9 years old, about 10 hours sleep per day
         From 10 to 12 years old, about 9 hours sleep per day
Teenagers - About 8 - 9 hours sleep per day
Adults - About 7- 8 hours sleep per day
Elderly - About 8- 10 hours sleep per day

More information on Sleep Apnea,Insomnia,Sleep Disorders & Snoring, please visit  http://sleepapnea-insomnia.blogspot.com

How can we get a good sleep?

Feb 25, 2008 - 0 comments
Tags:

sleep

,

good sleep



Tips for a better daytime habits
→ Do not nap during day time.  Try to avoid nap if you have trouble sleeping at night.  Taking nap will throw off you body clock and you will find especially hard to fall asleep at night.
→ Do not drink alcohol and caffeine.  Alcohol and caffeine drinks will stimulate your body cells and keep you awaken.  
→ Do not smoke.  Nicotine is a stimulant and keep you awaken.
→ Check body iron level.  People with iron deficiency tend to have difficulty to go into sleep..

Tips for a better pre-sleep tune
→ Go to bed at same time every night and even during weekend.  When our body get used to the routine, it will provoke us to sleep by sending message from our circadian clock.
→ Fit in your own bedtime tune.  You can help yourself to fall sleep easily by listening to some soft music or drinking a cup of relaxing herbal tea.
→ Relax your body before sleep.  You can do some breathing exercise to relax your whole body helping it easier to go to sleep.
→ Do not exercise before sleep.  Exercise will stimulate blood circulation and body muscles.  It takes time to calm down your body to go into sleep.
→ Do not over eat before sleep.  It will cause indigestion and affect your sleep.  

Tips for a better sleeping environment
→ Bed only for sleep.  It is not recommend to do your works or watch TV in your bed.  You should create a bedding environment for your body to recognize.
→ Quite bedroom environment.  A quiet and peaceful bedroom environment helps fallen asleep.
→ Comfortable bedding.  A suitable mattress, a comfortable pillows and cotton sheets helps one to fall asleep easily.


Sleep - How much sleep do we need?
How much sleep do we need?
It is hard to set a standard sleeping hours for all people.  Though it is highly recommend to have 8 hours sleep every night in order to have our body function effectively, not every adults can sleep straight 8 hours thought night.  There are a number of factors affecting the amount of sleep we need, such as our daily activities, our age and our genetic make up.  To determine whether you have enough sleep or not, if you wake up in the morning find your self fresh, you are fine.

Infants – About 16 hours sleep per day.
Babies – From 6 months to 3 years old, about 10 -14 hours sleep per day.
Children – From 3 to 6 years old, about 10 -12 hours sleep per day
         From 7 to 9 years old, about 10 hours sleep per day
         From 10 to 12 years old, about 9 hours sleep per day
Teenagers - About 8 - 9 hours sleep per day
Adults - About 7- 8 hours sleep per day
Elderly - About 8- 10 hours sleep per day

More information on Sleep Apnea,Insomnia,Sleep Disorders & Snoring, please visit  http://sleepapnea-insomnia.blogspot.com