Chronic Fatigue and Sleep Apnea

Chronic Fatigue Syndrome (CFS) is a serious condition that is not well understood. It generally causes its sufferers to not be able to deal with life's daily issues as they are simply too tired. Moreover, it results in "Brain Fog" (cognitive deterioration) and/or poor memory, weakness of muscles, irritable bowel syndrome and a host of other problems. Those that are diagnosed with CFS often find that sleep is simply does not refresh them; no mater how much they sleep, hey still wake up feeling tired.

Sleep Apnea is a different issue that is occasionally relates to Chronic Fatigue Syndrome. As you may know, there are five levels of sleep. The deepest level is called REM (for Rapid Eye Movement) and is dream sleep. Most people spend a quarter of heir time at level 5 sleep, which is refreshing and necessary. People who suffer from Sleep Apnea, for various reasons, literally choke in their sleep for a very short period of time. During this time, the brain detects the lack of Oxygen and brings back the person to a lower level of sleep. This can literally happen dozens of time every hour, resulting in very poor quality of sleep, and consequently, a never ending feeling of being tired.

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Chronic Fatigue can explain a wide range of problems, and sleep apnea is just one of them.

Chronic Fatigue and Sleep Apnea

One of the doctors I was sent to sent me to a sleep clinic. I have to say that this was much less pleasant than I thought it would be, trying to sleep with so many things hooked on to me, and being unable to go to a restroom without calling an aide to untie you. But I eventually managed to. They discovered I have "mild to moderate" sleep apnea.

Can this explain my chronic fatigue? Probably not, because I've had sleep apnea my entire life, and chronic fatigue for only for two years. However, any improvement in my sleep may result in a big improvement of my CFS. Makes sense, no?

Thus, I was sent to the sleep clinic for a second time, to try sleeping using a machine called CPAP (which stands for "Continuous Positive Airflow Pressure"). Sleeping with CPAP is a very strange feeling, as the machine constantly pushes air into your nose, basically keeping the air passages open. The idea is that it will prevent the choking that takes place, and the person could reach a deeper level of sleep. Some people have reported a almost miraculous improvement in their quality of life using a CPAP machine.

Unfortunately, I never got my results. I came to the clinic feeling ill, and simply was not able to fall asleep.Particularly with a machine stuck up my nose, and tens of wires hooked up to me. At 2am the technician and I gave up, and we decided to try it another time. My personal feeling is that the machine would have helped me sleep better, despite the fact it is generally uncomfortable (though it is said this is very easy to get used to).

I intend to go back and be tested again. But so far have not.

My conclusion: check with your doctor whether you may have sleep apnea. If he suspects you suffer from it, he'll send you to a sleep clinic. If you do have sleep apnea, you'll be tested with a CPAP machine, and if that proves effective, you'll be given one from your insurance provider (or so I am told). This could eliminate a large component if not the major component of what causes you to be chronically tired.

Chronic Fatigue and Sleep Apnea

In my website, Chronic Fatigue Syndrome: Symptoms and Treatments we aim to bring interesting articles for people who suffer from CFS. Since there are various causes of extreme fatigue, there are multiple potential treatments, and we aim to bring them all to the attention of our visitors.

One potential link is between CFS and sleep apnea. In this article, we've discussed the connection between sleep apnea and CFS through my own personal story and experiences for sleep apnea treatment in a sleep clinic.

What Is Bipap/Cpap Therapy?

Cpap Therapy

The acronym (cpap) stands for continuous positive airway pressure. Cpap is used to treat sleep apnea patients, who have upper airway obstruction.

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Cpap is a simple respiratory ventilator used by sleep apnea sufferers while they sleep in there homes following a polysomnograph study in a sleep center.

What Is Bipap/Cpap Therapy?

When a patient has sleep apnea their upper airways become obstructed by the nasal cavity, palatal tissue, or the base of the tongue (hypopharynx). However in some instances it can involve the whole of the upper airway passages.

Cpap prevents the upper airway disturbance by pushing a constant steady stream of air through a mask worn while sleeping, effectively forcing the air passages to stay open allowing a patient to breathe, and alleviates the apneas.

There are numerous types of these kinds of machines on the market, which essentially all do the same thing. Usually a small compact device that is hook to tubes that carry the air to the patient when resting. Some models have heated humidifiers, as well as c-flex settings making it easier to exhale.

There are also various types of facial mask that can be worn with continuous positive airway pressure machines. Straps that go around your head and tighten, to hold the mask in place to discourage leaks.

Complications with Cpap

Some patients are not able to stand wearing a mask all night long, seriously reducing the benefit of this modality of treatment.

Still other patients want to have a good nights rest without a mask on at all, so they elect surgery.

Patients experience vertigo when using cpap therapy, chest congestion, risk of developing complex sleep apnea or (CSA), nasal dryness, sneezing runny nose, nosebleeds, in extreme cases infection around the brain lining.

By working close with your doctor and sleep therapist, you will be able to determine the correct presser settings for you.

BiPAP Therapy

Bilevel positive airway pressure, is similar to CPAP therapy however with BiPAP therapy there are two different pressure settings for the patient.

Patients who are treated with BiPAP therapy have been found to have breathing disorders beyond sleep apnea.

With continuous positive airway pressure or (CPAP) the machine delivers is a constant steady stream of airway pressure during inhilation and expiration.

BiPAP therapy is used to treat more than just sleep apnea. The bipap machine is able to detect how much pressure a patient needs and supply the adequate amount of air pressure on inhalation and exhalation.

The dual settings of the BiPAP machine, allows patients to get more air into, and out of the lungs without the normal muscular activity needed to do so.

Bilevel positive airway pressure therapy is really useful for people who have congestive heart failure and different types of lung disorders, particularly patients who have above normal carbon dioxide.

BiPAP therapy is also used in treating central sleep apnea a sleep disorder characterized by failure of the brain to signal the chest muscles to breathe.

New BiPAP machines are now in the market that have Bi-flex a very useful feature that provides pressure relief to smooth, the transition between the end of IPAP and the beginning of EPAP.

Complications with BiPAP Therapy

Complications that result from using bilevel positive airway pressure, are some have mask discomfort, some patients develop sores and numbness around the mask area.

Also there's been documented cases of patients having bloating from the swallowing of the air as well

As always, it is best to consult your physician to determine the type of pap therapy that is right for you.

What Is Bipap/Cpap Therapy?

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Thyroid Disorders Affect The Entire Body, Including Poor Sleep Due to Sleep Apnea

The thyroid is a small butterfly shaped gland located in your neck. Though it weighs only about an ounce, the thyroid gland has some very important functions to carry out that have a major impact on one's health. It maintains body temperature, controls the rate of energy production (including oxygen use and basal metabolic rate), regulates the skeletal and muscular growth of children and heavily influences brain chemistry and thus brain function.

Additionally the thyroid gland has major influence in all of these areas:

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• Enhances a portion of the nervous system called the sympathetic nervous system.
• Promotes breakdown of blood sugar, mobilizes fats, essential for protein synthesis, enhances the liver's synthesis of cholesterol.
• Promotes normal adult nervous system function and mood.
• Promotes normal functioning of the heart.
• Promotes normal muscular growth and function.
• Promotes normal GI motility and tone; increases secretion of digestive juices, particularly that of the gallbladder and the stomach.
• Promotes normal female reproductive ability and lactation.
• Promotes normal hydration and secretory activity of the skin.

Thyroid Disorders Affect The Entire Body, Including Poor Sleep Due to Sleep Apnea

The thyroid gland takes iodine, which is found in many foods, and converts it into thyroid hormones thyroxine (T4) and triiodothyronine (T3). It is estimated that Iodine makes up about 0.00004% of total human body weight and iodine is found in highest concentration in the thyroid the gland cells. These cells combine iodine and the amino acid tyrosine and hydrogen peroxide (using an enzyme called thyroid peroxidase or TPO) to make the hormones T4 (thyroxin) and T3 (triiodotyrosine), which are then released into the blood stream and transported throughout the body attached to a protein called Thyroid Binding Globulin (TBG).

It is important to understand that T4 is inactive thyroid hormone and about 93% of the thyroid's production of hormone is T4. Only about 7% of the hormone the thyroid gland produces is active thyroid hormone (T3). The 93% inactive T4 hormone must be converted to T3 in order for this active hormone to generate all the important effects in the body. 60% of T4 is converted to T3 in the liver and 20% is converted into another inactive thyroid hormone called reverse T3 (rT3). Another 20% of T4 is converted to T3 Sulfate (T3S) and triiodothyroacetic acid (T3AC) and is acted upon by the digestive tract bacteria (assuming your digestive tract is in healthy balance of bacteria) and fully converted to T3. Any remaining T4 hormone that wasn't transformed into T3 or inactive T3 forms will be converted into T3 by the peripheral tissues (such as in brain cells, kidneys and muscle cells).

Only the active T3 hormone exerts is controlling effect on metabolism and all the other functions it governs or modulates. The thyroid is the master gland of your metabolism and so it has a very important job. People who suffer from thyroid malfunction experience many different kinds of health complications affecting a multitude of systems in their body. Every cell in your body had thyroid hormone receptor sites so that little gland affects the function of every cell in your body!

An estimated 27 million Americans suffer from thyroid dysfunction, half of which go undiagnosed. Women are at a and estimated 24 times greater risk of developing thyroid malfunction and this risk increases with age and also for those who have thyroid dysfunction within their family.

When the thyroid gland begins to malfunction many doctors neglect to ask the very important question of why. Adrenal problems, hormonal imbalances, poor blood sugar metabolism, irregular immune function and gut infections are all signals that the thyroid might be depressed.

Many times replacement hormones are used in an effort to wipe out symptoms without understanding what has caused the thyroid to malfunction in the fist place. More often than not the relief these drugs provide is short-lived, or never really works, because in order to really address the health of the very important thyroid gland, the systems of the entire body must be taken into account. So even though you are taking medications for thyroid dysfunction you may still have problems with your thyroid (even though your TSH levels are in the normal range). For example you can have problems with how the thyroid hormones are transported or how inactive T4 hormone is converted to active T3 hormone. You may have issues with the end effect the thyroid hormone is intended to have at the cell level.

Here is a List of The Influences of Thyroid Hormones on Physiological and Metabolic Function

• Bone: Deficiency of thyroid hormones lead to a decrease in bone development and an abnormal architecture of the bone that is created. Generally, a functionally low (which means low but not flagged as of yet) serum calcium is noted in hypothyroidism. Elevated thyroid hormones causes an increased serum calcium, as it pulls calcium from the bone, leading to increased risk of pathological fractures of the spine and weight-bearing joints.
• Gastrointestinal Function: Transit time is affected directly by thyroid hormones as is absorption of nutrients.
• Male Hormones: Hypothyroidism has been linked to diminished libido and impotence. Although this condition is more rare in men, it must be considered in treating these conditions.
• Liver and Gallbladder Function: Low thyroid function caused decreased liver clearance and gall bladder congestion through thickening of the bile, often also associated with an elevation of cholesterol. Unfortunately, also often treated with cholesterol lowering drugs while the thyroid function is the cause of the elevated cholesterol.
• Body Composition: As you may know all too well, low thyroid function causes an inability to lose weight. This is caused by a slowed conversion of glucose and fat into energy, and altering the way Human Growth Hormone (HGH) is metabolized in the body.
• Blood Sugar Regulation: Low thyroid slows the insulin response to glucose following eating carbohydrates or sugar and it also slows glucose uptake into cells and tissues, and slows absorption of glucose from the intestinal tract. In other words, your entire energy production system is slowed. It is quite confounding to your body and brain, in that the glucose is in the blood, but the tissues are not able to absorb it. This really confuses the pituitary gland and adrenal glands, resulting in a "stress physiology," even if life is good.
• Cholesterol: As mentioned earlier, low thyroid increases your cholesterol and triglycerides, so your doctor tells you your diet is poor. You become even more strict in your diet, and the tissue starvation (low glucose, low energy) gets worse, which makes the stress physiology worse, which makes your cholesterol higher, which prompts your doctor to put you on cholesterol medication, which interferes with energy production, which further stresses your physiology...whew! You are frustrated!
• Depression: Low thyroid impairs the production of stimulating neurotransmitters, which are the chemicals that antidepressants work on. Low stimulating neurotransmitters leaves you, as one of my professors described, feeling "lower than a snakes belly."
• Female Hormones: Low thyroid changes the way estrogen is metabolized in the body, shifting toward an estrogen metabolite that has been proven to increase the risk of breast cancer.
• Stress: Low thyroid slows the elimination of the stress hormone cortisol, which leaves you feeling stressed out, not because of "stress," but because the stress hormone can't be removed efficiently.
• Detoxification: Low thyroid slows an enzyme critical for metabolic biotransformation, or detoxification, the process by which the body binds and removes all environmental chemicals, and normal byproducts of metabolism, including hormones. "Toxicity" further slows your metabolism, and leads to headaches and other toxic symptoms.
• Digestion: Low thyroid reduces the release of Gastrin, which determines the output of hydrochloric acid in the stomach, leading to poor protein digestion, sour stomach, and GERD.
• Thermoregulation: Regulation of body temperature is affected by low thyroid, resulting in hot flashes and night sweats, which is especially prominent in perimenopausal women. This is often blamed on estrogen dropping, but may be directly caused by low thyroid.
• PMS and Infertility: Low thyroid affects the progesterone receptors, making them less sensitive to progesterone, which feels like low progesterone, although the progesterone levels may be normal. Since the activity of progesterone is diminished, the health of the uterus is insufficient for implantation in the second half of the female cycle, leading to difficulties getting pregnant and PMS. Low thyroid also reduces sex hormone binding proteins, leading to an increase in estrogen activity.
• Anemia: Low thyroid, as mentioned affects protein metabolism, which then lowers the red blood cell mass, which carries oxygen to tissues for metabolism of energy. Yes, another mechanism for feeling lousy.
• Homocysteine: Low thyroid slows a process called methylation, often evidenced by elevated serum levels of homocysteine. Elevated homocysteine in the blood has been proven as a risk factor for cardiovascular disease, Alzheimer's and other neurodegenerative disorders, and cervical dysplasia.

Due to the effect the thyroid hormones have on so many systems of the body, including metabolism and nervous system function, a minimum of two mechanisms can lead to sleep apnea. Number one is the weight gain that typically occurs about the face and often, an enlarged thyroid gland, which can physically impede airflow through the airway, leading to sleep apnea. In addition the reduction in proper thyroid hormone leads to impairment of the part of the brain stem that is in charge of the cardio-respiratory centers, thus leading to abnormal breathing patterns during sleep. Weakened respiratory muscles due to hypothyroid myopathy can be a third cause for sleep apnea.

As you can see, living with low thyroid has far reaching effects on your health and function. There are as many as 24 published mechanisms for thyroid function to be impaired. Visit http://www.helpmychronicpain.com/Shelby-Township-Thyroid-Answers/ to become informed about how to get a functional diagnosis, that truly gets to the root of your thyroid health challenges so you can regain the zest in your life and sleep better.

Thyroid Disorders Affect The Entire Body, Including Poor Sleep Due to Sleep Apnea

Dr. Karl R.O.S. Johnson is a chiropractic physician and medical writer in Shelby Township, Michigan. Dr. Johnson's areas of expertise include chiropractic, functional medicine, functional neurology and spinal rehabilitation. He is the author of the "Ultimate Strategy" series of eBooks on the topics of fibromyalgia, balance disorders, migraine and other debilitating headaches and well as unresolved thyroid symptoms. For more information and to receive my FREE informative thyroid answers DVD, free report and eBook please visit ShelbyThyroidAnswers.com or call 586-731-8840.

What is the Difference Between CPAP and BIPAP Ventilation?

Do you deal with sleep apnea or other breathing problems?

If so, then you may find yourself needing a breathing machine, such as a CPAP or BIPAP machine. If you have to use one of these machines, you'll need to know the differences between them and how they work. So, let's take a closer look at these machines and masks, how they work, when to use them, and the differences between them.

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What is a CPAP Machine?Continuous Positive Airway Pressure, also known as CPAP is a method of take positive pressure and applying it inside the throat in order to keep it from collapsing while you are sleeping. The mask is hooked up to this machine and it is worn over the nose and is connected to a CPAP pump. This pump then applies pressure to the throat through the mask in order to keep your throat from collapsing. While many people tend to stop using their mask within the first year, finding a mask that fits and feels comfortable can provide a solution to this problem. Usually these masks are made out of silicon and it then makes a seal over your nose. New gel filled masks are also available, and many people find them more comfortable

What is the Difference Between CPAP and BIPAP Ventilation?

What is a BIPAP Machine?The BIPAP machine is also a breathing machine designed to help patients breath easier. Not only does this machine help to push some air into the lungs, but it also helps to get more oxygen into the lungs by holding them open. This machine is adjustable and can sense the amount of pressure to use when exhaling and inhaling. The mask that goes along with this machine goes simply over the face, usually the mouth and nose, and creates a seal so the air pressure goes into your body.

When to Use These MasksIf you happen to have Obstructive Sleep Apnea, then more than likely you'll want to use the CPAP machine, since it is great for people who deal with mild Obstructive Sleep Apnea. Most people who use these machines regularly see great improvement and it can be adjusted in such a way to make sure that normal breathing is restored while you are sleeping. However, a person who has severe problems with emphysema should never use a CPAP machine.

Many doctors actually use BIPAP machines for patients who are not totally able to breath on their own. This helps to get more oxygen in their blood. Of course BIPAP machines are also used to treat sleep apnea. This is usually a treatment for those who have more severe apnea problems or for those who have a hard time dealing with the CPAP machines. The machines also help to prevent snoring as well.

The Difference Between the TwoSo, what is the real difference between CPAP ventilation masks and BIPAP ventilation masks? Well, the difference is actually quite simple. The CPAP machines apply continuous pressure to the airways and have only one level of pressure. However, the BIPAP machines have two different pressures. Higher amounts of pressure are applied when the patient is breathing in, while lower pressure is used when they are breathing out. Both machines do well for treating mild to moderate obstructive sleep apnea; however, the BIPAP machines are better for severe obstructive sleep apnea and also are effective in treating central sleep apnea as well.

So, as you can see, both types of machines can be extremely useful for treating sleep apnea. Many suffers of sleep apnea actually end up preferring the BIPAP machines, and it is easy to see why. Instead of dealing with that constant pressure that CPAP machines use, the pressure of the BIPAP machines vary, while you are inhaling and exhaling.

What is the Difference Between CPAP and BIPAP Ventilation?

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Sleep Apnea Devices and Their Side Effects

Unlike many disorders, for those afflicted with sleep apnea, the sufferers are often the people with whom they sleep. Bed partners have to lie awake listening to their irregular breathing patterns and worry that they may not take their next breath. Of course, those who are afflicted also contend with symptoms that make life difficult, particularly in their waking hours when they are dealing with tiredness and lack of concentration as a result. Sleep apnea devices are designed to assist the patient to breathe properly and thus, hopefully ensure a good night's sleep. Unfortunately, not all sleep apnea devices work for all sufferers so it can be a case of trial and error until the most appropriate device is determined.

CPAP devices

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Some cases of the disorder are remedied with surgical solutions whereas others are more readily treated with sleep apnea devices designed to help the airways remain open during sleep. These can include, CPAP - Continuous Positive Airway Pressure - devices, dental appliances, jaw adjustment devices and even the administration of oxygen during sleep.

Sleep Apnea Devices and Their Side Effects

CPAP sleep apnea devices provide safe and effective, immediate relief. CPAP stands for Continuous Positive Airway Pressure. CPAP machines are portable air generators that operate to deliver oxygen at low pressure to the patient via nasal tubing or a full face mask. The job of the air pressure is to push the patient's tongue forward and open the throat so that air can flow more easily into the lungs.

Side effects

Unfortunately, CPAP sleep apnea devices are not without their own side effects. Some patients report dry eyes, headaches, soreness on the bridge of the nose, skin breakouts around the perimeter of the mask, skin dryness, dry mouth, dry nose and stomach wind. Still, for some patients, not using one of these machines presents more health issues than the associated side effects and could even make the difference between life and death.

Types of machines

CPAP machines are not all the same. There are those that are self-adjusting, some that are adjusted manually and some that are bi-pressure. Some include heated dehumidifiers. Understandably these kinds of sleep apnea devices require a prescription so that the correct machine can be purchased for the patient's particular requirements. It is important to develop a relationship with your machine retailer because they will stock all the necessary masks, hoses and other accessories that will need to be replaced periodically. Your retailer will be specially trained in the functioning of the machines and will be able to advise on maintenance as well as be able to answer all of your questions.

APAP machines

The APAP sleep apnea device is a machine that operates automatically to adjust the pressure required on a breath by breath basis, to keep patients' airways open as they sleep. APAP machines are more advanced, and therefore more expensive, than CPAPs but for severe apnea sufferers, the extra expense means enhanced peace of mind.

Dental devices

For those who are fortunate enough not to require comprehensive machinery, there are dental sleep apnea devices that are quite effective. They are portable so ideal for travel and in some instances, they are actually more successful and effective than surgery for some kinds of airway obstructions.

A dental sleep apnea device prevents the patient's tongue from falling back into the throat and causing the patient to stop breathing, however temporarily. The device simply holds the patient's lower jaw forward using two full arch acrylic devices that cover the teeth and that are attached to each other. Different models offer different degrees of advancement but medical professionals recommend at least 50% movement for success.

Side effects

Side effects of dental sleep apnea devices include soreness, build-up of saliva, possible damage to the jaw, teeth and mouth and even a permanent alteration to the position of the teeth or jaw. Again, the side effects must be weighed against the benefits achieved to determine the best solution.

Considering the degrees of severity of sleep apnea and the results achieved by some of the sleep apnea devices available to patients, sufferers should invest time in being diagnosed properly. Therapy for the condition is not a one-size-fits-all situation and solutions must be tailor-made for the individual.

Sleep Apnea Devices and Their Side Effects

Visit medopedia.com for more on the sleep apnea mask and sleep apnea tests

BiPAP Settings and Use

Sleep apnea is a disorder characterized by the constant interruption of normal breathing while sleeping. When a patient experiences an "apnea" their breathing stops for a prolonged period of time. Some patients, after overcoming the apnea, will experience a hperpnea, which is rapid shallow breathing to compensate for the lack of oxygen experienced during the apnea. One treatment for sleep apnea is the use of a bilevel positive airway pressure machine, or BiPAP for short.

The function of a BiPAP machine is to provide positive air pressure to the patient to prevent the collapse of tissue in the throat, which would cause an apnea. In this way, BiPAP machines function similarly in purpose to a CPAP machine. However, a BiPAP machine administers two levels of pressure: an inspiratory positive airway pressure (IPAP) for when the patient inhales and an expiratory positive airway pressure (EPAP) for when the patient exhales. This is so the patient experiences less resistance to exhalation that is present in CPAP machines, which administer a constant pressure during inhalation and exhalation alike. Though the functioning of the machines differ, the use of the machines are almost identical.

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A typical Bilevel positive airway pressure machine machine is set up in a similar manner to a CPAP machine: hoses are attached from the machine to a delivery device such as a face mask or nasal pillows, which are then secured to the patient in a way that allows pressure to build. Once the mask is secured, the pressure builds and prevents the patient's airway from collapsing by increasing the pressure during inhalation and lowering the pressure during exhalation.

BiPAP Settings and Use

The settings on a Bilevel positive airway pressure machine machine are configured by a doctor or technician that has received the results from a sleep study that monitored the severity of the disorder and calculated the optimal pressure to administer through the machine. Because the Bilevel positive airway pressure machine machine comes preconfigured, the patient is not required to make any adjustments or complete any advanced setup options to use the machine.

The machines are usually configured to run in one of three settings controlling the change in the pressure from IPAP to EPAP and back again: spontaneous, timed, and spontaneous/timed. Spontaneous mode monitors when the pressure changes based on the patient's breathing and then changes from IPAP to EPAP or vice versa accordingly. Timed mode controls the pressure completely mechanically, switching pressure when a preconfigured amount of time passes. Spontaneous/Timed mode is when the pressure is adjusted based on the patient's breathing, and if the patient's breath should stop, the time will resume the pressure until normal breathing is again achieved.
BiPAP machines are similar in use to CPAP machines but differ in function.

For those who find the constant pressure of a CPAP machine too discomforting, a BiPAP machine is an excellent alternative. Switching from a CPAP machine to a BiPAP machine takes little effort, as most face masks have universal hookups and your previous titrations from your sleep test will still be relevant in configuring your Bilevel positive airway pressure machine machine, so there is little to worry about as far as inconvenience is concerned when switching to Bilevel positive airway pressure machine machines.

BiPAP Settings and Use

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Sleep: 10 Ways to Get a Good Night's Sleep

Sleep - are you getting enough? For some people, enough is four to six hours. Other people just don't feel right with less than eight hours. People need more or less sleep at different phases in their life. Women may need more or less sleep at different phases of the month.

The simplest way to tell if you're getting enough is by noticing every morning - do you feel rested? Do you wake up without an alarm clock and feel ready to get right out of bed and start your day?

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Not getting enough sleep is one of the most direct ways that we self-sabotage our success and well-being. When we are better rested we not only feel better, but are calmer, smarter, more rational, nicer to be around and we look better. Why wouldn't we choose to have that every day??

Sleep: 10 Ways to Get a Good Night's Sleep

1. Set the Stage - turn off the computer and television at least one hour before you'd like to fall asleep, and turn on some music that you find relaxing. Test what your stereo system will do when the recording is finished - does it SNAP! or does it "wrrrr" - this will make a difference as you're drifting off. My CD player makes a very soft "wrrrr" noise (though I honestly can't remember the last time I was still awake when the CD was over).

2. Music without words - words can provoke and direct your thoughts more than instrumental music or pure vocal sounds.

3. Music with natural "breaths" - music where the soloist takes natural pauses to breathe can help you to slow down your own breath - try flute, other wind instruments or voice (either with no words or words in a language you don't understand).

4. A good book - For bedtime reading, try to stay away from material that gets you thinking about things you deal with during the day. Magazines or stories that distract you from your own life may help you to drift into sleep.

5. Imagery - If you find that your mind is racing when you are trying to sleep, picture a viewpoint where you're traveling down a road. See your thoughts as signposts that you're passing. Concentrate on letting them pass right by.

6. Progressive muscle relxation - Imagine that a ball of light is traveling along your body, beginning at the top of your head, going down to the tips of your toes, and then coming up again. As it passes your muscles, they fill with light and relax.

7. Take a nap - If your sleep has been interrupted or there've been unavoidable late nights, an afternoon nap can help you catch up. Experts advise that naps should be taken earlier in the afternoon, rather than later, and that we should keep them to 30 minutes or less. This will avoid disrupting your sleep at night.

8. Lavender Bath - Take a hot bath and add a couple of drops of lavender oil. Lavender has naturally occurring relaxing properties.

9. Chamomile Tea - Calms the nervous system and helps to promote restful sleep.

10. Take 500 mg Calcium with 250 mg Magnesium at bedtime - The calcium has a calming effect, and the magnesium works along with it.

The advice and information in this article is not meant to replace medical advice. If you suspect you have a serious sleeping problem such as sleep apnea, or if you experience insomnia or extreme fatigue, please consult a healthcare professional.

(c) Copyright 2005, Genuine Coaching Services.

Sleep: 10 Ways to Get a Good Night's Sleep

Linda Dessau, the Self-Care Coach, is the author of “The Everyday Self-Care Workbook”. To receive one of her free monthly newsletters, subscribe at http://www.genuinecoaching.com/newsletter.html