Sleep Apnea FAQs

Sleep apnea is a disorder that has caused many premature deaths. It is important to diagnose sleep apnea as early as possible and treat the patient before complications arise.

What is sleep apnea?


It is a sleep disorder that causes your breath to stop while you are asleep. Each pause in breath lasts 10-20 seconds. This cessation of breath can occur more than 30 times in an hour.

Sleep Apnea FAQs

What causes sleep apnea?

Sleep apnea is caused when enough air does not reach your lungs. This is primarily due to the obstruction of the air passage. This is called Obstructive Sleep Apnea (OSA) the most common type of apnea. The causes for OSA include weakening of throat muscles, obesity and enlarged tonsils or adenoids. Another type of sleep apnea called the Central apnea is caused when the region in the brain that controls breathing does not send proper breathing signals.

Who is at risk for OSA?

Anybody can have sleep apnea. It is more common in men. Findings reveal that one in every 25 middle-aged men and one in every 50 middle-aged women have apnea. It can also be hereditary. Others who are at risk are people who snore loudly, who are obese, and those with high blood pressure and a narrow air passage.

What are the symptoms of sleep apnea?

The symptoms of sleep apnea are loud snoring, insomnia, frequent gasping during sleep, lack of concentration, mood swings, morning headaches, memory problems, dryness of throat and frequent urination at night.

How is it diagnosed?

A sleep test is performed to ascertain whether the person has sleep apnea or not. The most common tool used is the polysomnogram. It is performed when the patient is asleep. It records the brain activity, eye movement, breathing, heart beat rate and percentage of oxygen in the blood. This test can be performed at a hospital or at home.

What is the treatment available for OSA?

CPAP or Continuous Positive Airway pressure is the treatment available for OSA. For this the patient wears a nasal mask. It pumps air at a constant pressure that suits the person. It also has a humidifier that prevents the drying up of the nasal passage.

What can I do to alleviate apnea?

Medication is advised to treat apnea, but you can also do certain things from your side to prevent the onset of apnea. They include reducing weight if you are obese, quitting smoking, lowering the intake of alcohol and avoiding medications like sleeping pills, or tranquilizers that affect breathing.

Sleep Apnea FAQs

Sleep Apnea provides detailed information on Sleep Apnea, Obstructive Sleep Apnea, Central Sleep Apnea, Sleep Apnea Machines and more. Sleep Apnea is affiliated with Pediatric Sleep Disorders.

7 Common Symptoms of Lack of Sleep

The unfortunate fact about the symptoms of lack of sleep is that they are common symptoms of so many other illnesses and diseases. You may have all these symptoms, but you might not necessarily be lacking sleep. Taking that vital fact into account, try to evaluate your own sleeping habits and whether or not sleep deprivation is an issue before beginning an insomnia or sleep disorder treatment.

Typical Symptoms Of Lack of Sleep...


Constantly Tired. Not your regular "Ive been working all day" kind of tired, but a constant, unwavering feeling of being physically exhausted.

7 Common Symptoms of Lack of Sleep

Irritability. The smallest things annoy and anger you, causing you to snap at friends, loved ones, or even complete strangers.

Lack of Concentration. No matter what the task at hand is, you can't seem to wrap your mind around it. The task could be as easy as choosing what you want for dinner, but for some odd reason, you're incapable of even coming up with an idea.

Memory Loss. Things that happened hours or even minutes ago are no longer present in your mind. You can vaguely recall events, but anything specific and you're completely lost.

Social Problems. Talking to people is almost impossible, as no one makes any sense to you, and you apparently are not understood by those around you.

Stress Intolerance. Any type of stress, be it work related or personal, and you snap like a twig under the pressure.

Appetite Changes. You either constantly feel like eating more or you constantly feel like you're not hungry. Either way, it isn't a normal feeling that have; which is why you may lose or gain weight during this period of lack of sleep.

Do you have these symptoms of lack of sleep? Then you may in fact be suffering from insomnia or sleep deprivation. If you're worried about this problem and how it may interfere with your daily life, then you should try to find out more about your specific sleeping disorder.

7 Common Symptoms of Lack of Sleep

For more detailed information about the symptoms of lack of sleep and to discover if you're suffering from the common sleeping disorder known as insomnia, try visiting, a highly popular website that specializes in the treatment of insomnia and sleeping disorders.

How to Get Back to Sleep When Sleep is Disrupted

If you occasionally wake during your normal sleeping time, this isn't uncommon at all. It could be a sudden or loud noise, if you have children, certainly a restless or crying child will awaken you from your sleep. Bodily functions are certainly a reason that many people find themselves waking up and even having to get up at some point in their sleep routine.

Waking up during sleep isn't a problem or any type of a caution sign unless waking up becomes a constant problem and/or you find it near impossible to get back to sleep after doing so.


If you have woke up for some reason and find that you are struggling to fall back to sleep here are a few suggestions that may help you get back to a full slumber.

How to Get Back to Sleep When Sleep is Disrupted

No luck... get up and get out of bed and move around just a bit.

Now I know this might sound counterproductive to sleeping, but here's why getting up makes sense. Believe it or not your body just might not be tired. This may be especially true if you've already been asleep for 5 or more hours. So if you can't seem to fall back asleep after you've been trying for about 20 minutes or so, go ahead and get up and do something that will make you tired again... turn on a low light and read or peruse a book or magazine... you don't want to turn on a bright light though. We don't want to send any signal to your internal clock and your body might really think it's time to wake.

Do not start up any activity that is going to require you cranking up your brain power... especially anything related to your job or your school work. The same strategy holds true for the television as well... don't opt for something on television that will stimulate your brain into action. Turning on the radio would be a better choice.

Practice visualization
Although the theory behind counting sheep seems a bit hackneyed, the concept is proven. Imagine or focus on something repetitive or monotone. This can help your mind lose interest and soon you will find that it will begin to shut down. If you can get your brain to focus on the on an image or a repetitive or constant tone (such as the low hum of a fan), it won't wander off into trying to solve issues at work, school, or around the house.

Have a light snack
If after getting up you realize that you're feeling a bit hungry, it will be difficult to fall back asleep. So have a small bite to eat... just make it something light. Optimally, try to eat something that will help your body release serotonin, a relaxant, such as turkey or peanuts or milk. Anything light that won't stimulate a flurry of digestive activity, yet gets something in your stomach is a good idea and will help you fall back to sleep.

Go to bed later
Many times the problem with not being able to get to sleep is just the fact that your body isn't that tired. If you go to bed and you have trouble falling asleep, you simply might not be tired when you go to bed. So stay up a while longer. The key is to use that extra time to relax and unwind. It is kind of like approaching the runway to slumber. Don't use the time to pound out more work.

Many times people have trouble going back to sleep because they keep mentally replaying what's ahead of them in the schedule tomorrow. One of the best ways to put your mind at ease is to write down your to do list, your schedule, or whatever you have in front of you tomorrow. By doing this you will assure your mind that all is well and that you have everything under control... your brain will appreciate this and allow you to fall asleep.

Continuing the thought on approaching the slumber runway... take a nice hot bath or shower prior to hopping into bed. This relaxation technique can help make getting to sleep that much easier. Remember, the goal ultimately is to get your body to sleep for the entire time it is in bed.

Adjust the room temperature and check your sleeping environment.
The temperature in your room could be the reason that you struggle sleeping. Make sure you have your sleeping environment conducive to what your are trying to accomplish... sleep.

Remember, waking from sleep is not unusual, constantly waking and/or not being able to go back to sleep may require to adjust your sleeping habits... in most cases a few minor adjustments will do the trick.

How to Get Back to Sleep When Sleep is Disrupted

For more important information on sleeping [] be sure to visit [] where you will helpful find advice and tips on sleep [], sleep apnea, sleep insomnia and how you can start getting a good night's sleep.

Sleep Apnea Pillow

Sleep apnea is a sleep disorder characterized by frequent pauses in breathing during sleep. Three types of sleep apnea exist: central, obstructive and mixed. Obstructive is the most common, resulting from over-relaxation of throat muscles, causing the windpipe to collapse and block the airway. Treatments for sleep apnea range from simple lifestyle changes to surgery. One of the most common non-invasive treatments is the sleep apnea pillow.

A sleep apnea pillow is a pillow that is designed for snorers, since snoring is one of the most common indicators of sleep apnea. Sleep apnea pillows are designed to support the neck, to prevent patients from rolling onto their backs (where snoring and sleep apnea can worsen), to cradle the head, to elongate the neck and keep the tongue from blocking the airway, and to assist side sleepers by relieving pressure on shoulders and arms.

\"sleep Apnea\"

Several different manufacturers claim their sleep apnea pillows achieve the above objectives, but SONA pillow is the only sleep apnea pillow approved by the Food and Drug Administration (FDA) as an over-the counter treatment.

Sleep Apnea Pillow

The SONA sleep apnea pillow at first looks rather odd. A two-layered triangle instead of a solid rectangle, this sleep apnea pillow resembles a padded boomerang more than a pillow. The angular design, though, is what makes this pillow helpful in treating sleep apnea. The shape is intended to maintain sleep in the side position. Two inclined surfaces make up the primary sleeping surface, with a flatter lower surface in the center.

Each lower part of the triangle of the sleep apnea pillow has a training arm sling. To properly use the pillow lie on either side, extend your arm in the open space under the pillow. Your arm should be kept extended while sleeping and the head should be maintained on the same side as the extended hand.

Initially, you may use the training arm sling to maintain this position by placing the arm in the space between the pillow and the sling. For additional sleep compliance, you can use a body pillow to hug over, or to put between the legs to help maintain the side sleeping position. Using the sleep apnea pillow in this manner allows the jaw to be pulled forward, preventing the tongue from falling backward and obstructing the throat.

Certain portions of the populations are not candidates for the SONA sleep apnea pillow. People with severe sleep apnea do not benefit from using the SONA sleep apnea pillow as a solo therapy. Obese individuals with a body mass index (BMI) of over 30 will not get the snoring relief obtained by thinner members of the population.

The SONA sleep apnea pillow, like all pillows, undergoes normal wear and tear, and should be periodically fluffed. The makers of SONA pillow also recommend replacing the sleep apnea pillow annually.

Before purchasing the SONA sleep apnea pillow, or any sleep apnea pillow, consult your physician.

SONA Pillow is a registered trademark of Sleep Devices, Inc.

Sleep Apnea Pillow

Do you suffer from sleep apnea? Our site focuses on sleep apnea treatments and symptoms for sufferers of sleep apnea.

by T. D. Houser

Sleep Apnea Breathing Mask

When it comes to treating sleep apnea, there are few things as important as the breathing mask that you wear in conjunction with your CPAP, BiPAP, or APAP machine. This is because the comfort of the mask, as well as the functionality of the mask, could make or break the effectiveness of the treatment.

Sleep apnea masks that cause excessive discomfort to the patient may worsen the problem beyond the apneas by causing restless sleep due to irritation caused by the mask. Breathing masks that fit poorly or do not make a proper, airtight seal with the face can also reduce the effectiveness of the treatment. Because of this, choosing the correct mask for you is extremely important to the success of your apnea treatment.


For most patients, a sleep apnea breathing mask that covers only the nose is adequate. Held in place with straps that create an airtight seal around the nose, this type of breathing mask is perfect for those who have no difficulties with mouth breathing while sleeping. However, for those who do have difficulty not breathing through the mouth or keeping the mouth closed while asleep should consider a breathing mask that also covers the mouth.

Sleep Apnea Breathing Mask

Almost all of the sleep apnea breathing masks available today have what is called a built in leak, which allows air exchange through a one-way valve on the face of the breathing masks. When the patient exhales, the air is expelled through the valve, ensuring a constant supply of fresh air. Breathing masks usually have a strap that goes under the chin as well to further ensure the mouth stays closed while the patient sleeps. If the face mask makes the patient feel uncomfortable or claustrophobic, however, alternatives exist that are less enclosing.

Nasal pillows are small pliable pieces of plastic that are inserted into the nostrils. Once inserted, they form the seal against the inner walls of the nose. Because of this, there is little need for headgear, although some forms of this type of breathing apparatus come with straps to go under the chin to prevent the mouth from falling open. Because of the distinct lack of headgear, the user may find that it is more comfortable to wear nasal pillows than the traditional breathing mask. However, patients who are administered higher pressures of air should be cautious of using nasal pillows for this very reason, as there is far less security in the seal, which is much easier to break when experiencing higher pressures.

A similar delivery interface closely resembles nasal cannula. The tubing is inserted into the nostrils in a manner that causes a seal to form due to the large diameter of the hosing. Besides the lack of plastic pieces to form the seal, the nasal cannula functions exactly the same as the nasal pillows.

No matter what kind of sleep apnea breathing mask or apparatus you choose, be sure that it is comfortable and functional. Nothing is worse than attempting to use a device that is insufficient to your needs, as the treatment is then rendered ineffective. Be sure to tell your doctor of any complaints you may have with your current breathing mask, and don't be afraid to try many masks before settling on a permanent solution.

Sleep Apnea Breathing Mask

Go to Sleep Apnea Zone to get your free ebook on Sleep Apnea at Sleep Apnea []. Sleep Apnea Zone also has information on Sleep Apnea Breathing Mask [] along with a lot of other free information. Come by our new Sleep Apnea Community site today for free ebooks and other free information that can help you today.

Idiopathic Central Sleep Apnea

Idiopathic central sleep apnea syndrome (ICSAS) is completely different than obstructive sleep apnea (OSA) which is the more common sleep apnea condition that most of us have heard of before in the past. Idiopathic central sleep apnea is still not as fully understood as obstructive sleep apnea, but through research it is understood that there are abrupt increases in breathing in which there becomes an arterial CO2 reduction. Sort of like hyperventilation.

It is suggested that it is caused by the way the brain controls breathing. This is not a very common form of sleep apnea and there is still much to learn about it. What we do know is that it is usually found in people who are very ill. If you have had a stroke that has affected the brainstem then there is a possibility that you could experience idiopathic this sleep apnea. The brainstem is where the body's breathing is controlled, so if you have any injuries, lesions, etc that has affected the brainstem, then your chances of developing this disorder will increase.

\"sleep Apnea\"

The primary symptom of this sleep apnea is when you stop breathing for a temporary period of time, especially during nocturnal hours. If a neurological condition is the cause of the this sleep apnea then you could experience other symptoms like: change in voice, difficulty swallowing, feeling week or numb throughout the body and this all depends on what nerves and what part of the nervous system has been affected.

Idiopathic Central Sleep Apnea

The prognosis for Idiopathic this sleep disorder is actually very favorable with the proper treatment. If you have been diagnosed with this form of sleep disorder then follow through with the treatment program that your physician recommends.

Premature infants who have an underdeveloped brain and reflex systems are at a high risk of developing this sleep disorder. In the end, these infants, will usually outgrow their diagnosis and continue to live a normal, healthy life.

A person who continually takes central respiratory depressant drugs is also at risk of developing this sleep disorder. These drugs include things such as alcohol, opiates, barbiturates, tranquilizers, and benzodiazepines. Usually if the person experiences an episode where they stop breathing they will be an altered state of consciousness or be asleep.

Sleep issue, no matter what form, can be dangerous. If you experience any of the symptoms that are related to any type of sleep issue, contact your physician. There are tests that can be preformed to help the physician to determine what your diagnosis should be. Like mentioned previously in this article, central sleep issue has a good prognosis if it is treated. As for the central respiratory depressant drugs that were mentioned, even if you have obstructive sleep issue, taking one of these drugs could trigger an episode that would result in central sleep issue. It is highly recommended that with no matter what form of sleep issue that you have, whether it is obstructive sleep issue or central sleep issue, stay away from central respiratory depressant drugs, unless prescribed by a physician.

Idiopathic Central Sleep Apnea

Go to Sleep Apnea Zone to get your free ebook on Sleep Apnea at Sleep Apnea []. Sleep Apnea Zone also has information on Idiopathic Central Sleep Apnea [] along with a lot of other free information. Come by our new Sleep Apnea Community site today for free ebooks and other free information that can help you today.

Sleep Apnea Devices

Sleep apnea, a sleeping disorder characterized by frequent pauses in breathing during sleep, can be treated in several ways. CPAP, or continuous positive airway pressure machines; simple items such as pillows that cradle the head and extend the neck; and cushions worn like a backpack to keep the patient from sleeping on his back.

One of the most common and user friendly sleep apnea devices is an oral appliance. The mandibular advancement splint (MAS), similar to a mouth guard used in sports, is a sleep apnea device that holds the lower jaw slightly down and forward to help prevent the tongue from blocking the airway. Recent advances in oral appliance theory reveals that the tongue is the primary blockage point for air traveling to the lungs, a major factor in sleep apnea. New, low cost sleep apnea devices now exist which hold the tongue forward, alleviating the need for more expensive/medical options. The Food and Drug Administration accepts sixteen oral devices for the treatment of sleep apnea. Not only do these sleep apnea devices need to be supplied by a physician's prescription, they must also be approved by the FDA before being sold.

\"sleep Apnea\"

Some scientists believe that sleep apnea is a neurological condition. The basis of this condition is failure of the tongue and soft palate to stimulate their muscles, which leads to over-relaxation and airway blockage. A few studies have tried using pacemakers as sleep apnea devices, programming them to detect breathing effort, then deliver an electrical stimulation when needed. This is not a common mode of treatment for sleep apnea, but using pacemakers and similar items is an active field of research for sleep apnea devices.

Sleep Apnea Devices

Effective sleep apnea devices are CPAPs, or continuous positive airway pressure. The CPAP is a small machine about the size of a shoebox, containing a medical pump, a flexible tube and a face mask. CPAP works by pushing a controlled stream of air into the patient via the mask, keeping the airway open, much like air inflates a balloon. Three types of CPAP machine's exist: the CPAP itself, the VPAP, or variable positive airway pressure, which provides higher pressure on inhalation and lower pressure on exhalation, and the APAP, automatic positive airway pressure, a more sophisticated sleep apnea device that monitors the patient's breathing patterns and adjust the air accordingly.

Like oral appliances, CPAPs require a physician's prescription and must be FDA approved. These sleep apnea devices contain many "options" or extra features, to customize the treatment to the particular patient's needs. Features include ramps, which allow the patient to begin their sleep at a lower pressure and ramp up during the night. Heated humidifiers provide warm, moist air which eases breathing and helps prevent waking with a dry mouth and or sore throat, common side affects of sleep apnea. Compliance monitors gauge if the patient has an episode even while on a sleep apnea device, date of which can be downloaded by the patient's physician to measure effectiveness of the treatment.

Sleep Apnea Devices

Do you suffer from sleep apnea? Our site focuses on information regarding sleep apnea devices and other sleep apnea information. by T. D. Houser

Treating Sleep Apnea - Alternatives to CPAP Therapy

The alternatives to CPAP therapy are a life saver for many sleep apnea patients. Not all the persons with sleep apnea can tolerate a CPAP treatment. There many reasons why they give up their treatment, depending on each patient.

Here are several reasons:

  • feeling of suffocation
  • dry mouth, which is the most common side effect
  • dryness of nose or nasal congestion
  • mask discomfort
  • the noise of the breathing machine
  • the feeling of claustrophobia
Fortunately, there are solutions for these problems, and some of them are really effective. There is no issue that cannot be worked out, especially with the advanced technology of today.

\"sleep Apnea\"

The most common alternative for CPAP treatment is a dental device or an oral appliance. This device is used to relieve the upper airway obstruction and snoring by modifying the position of the mandible, tongue, and other oral structures.

Treating Sleep Apnea - Alternatives to CPAP Therapy

An oral appliance also prevents the tongue from blocking the airway passages.

Before choosing this type of therapy is very important to consult your doctor. He knows that not all the appliances can help your breathing disorder.

However, there are some disadvantages here, and the most common complaint is discomfort and salivation. The statistics show that this alternative therapy is more successful in patients with non-severe obstructive sleep apnea.

Bilevel positive airway pressure or BPAP is another alternative to CPAP machine, and they are more efficient. BPAP machines provides two pressure levels, one during inhalation and a lower one during exhalation. The pressure drop during exhalation is designed to increase comfort for patients who have trouble exhaling against an continuous incoming pressure, such as CPAP.

Behavioral therapy is an important part of your life when you are dealing with sleep apnea, and in mild cases this type of therapy may be all that is needed.

  • you should avoid the use of alcohol, tobacco, and sleeping pills, which make the airway more likely to collapse during sleep.
  • if you have problems with obesity, you can benefit from losing weight. Even a 10 percent weight loss can reduce the number of apneic events for most patients.
  • sleeping in a side position is often helpful. Try using a pillow or other device that may help you with this.

Playing at didgeridoo - this is the newest alternative to cpap treatment on the market, and is very well accepted by patients with moderate obstructive sleep apnea syndrome. This might be due to training of the muscles of the upper airways, which control airway dilation and wall stiffening.

Regular playing of a didgeridoo reduces daytime sleepiness and snoring in people with moderate obstructive sleep apnea syndrome and also improves the sleep quality of partners.

One final piece of advice: A new field of medicine offers fertile ground for scams. Shameless people are quick to exploit people's hopes and fears. Claims of miracle cures for sleep apnea are already germinating on internet. So, before trying an alternative treatment for CPAP, speak with your doctor about this option and listen to his opinion.

Treating Sleep Apnea - Alternatives to CPAP Therapy

Thiery Remy
You independent guide to Sleep Apnea Treatments and the author of website.

If your are dealing with Sleep Apnea, quickly download his Free Sleep Apnea Guide Handbook that shows you the most important tips to have a good quality of life.

Sleep Apnea Machines - CPAP Vs BiPAP

Have you been diagnosed with sleep apnea? Your doctor could prescribe one of two types of sleep apnea machines for your sleeping disorder, a CPAP or BiPap machine. Which one do you believe is the best? The CPAP has been a lifesaver, literally. Keeping airways open so those who have sleep apnea can sleep without the dangers of not breathing.

The Differences Between the CPAP and the BiPAP


The CPAP machine is designed to increase the pressure when you inhale to keep the airways in the nose, throat and mouth from closing while you are sleeping. This has been a great help to many people who suffer from sleep apnea and may stop breathing several times a night.

Sleep Apnea Machines - CPAP Vs BiPAP

On the other hand, the BiPAP machine may help as well. Using the same setup as a CPAP with tubing, masks and a machine, the BiPAP uses a different setting. The CPAP uses one pressure and the BiPAP uses two. These two pressures are called inhalation pressure (IPAP) and the exhalation pressure (EPAP).

Where the CPAP works as the person using it inhales, the BiPAP provides more breathing assistance. They have been prescribed for patients who have congestive heart failure and other serious diseases affecting the heart and lungs. People with nerve and muscle problems may also benefit from the BiPAP machine rather than the CPAP machine.

The BiPAP is preset with two settings. The pressure when inhaling and exhaling is monitored. When the person sleeping does not breathe for a certain mount of time, the BiPAP increases pressure and forces them to take a breath. There are higher level CPAP machines that do this as well. These machines need a BPM (breathes per minute) setting that is targeted to your particular breathing needs.

Both machines are designed to make sure the users breathe a set number of times per minute. One of the main benefits of the BiPAP machine is the pressure is decreased as the person breathes out. This keeps them from having to work as hard at breathing and the person is able to have a more restful sleep.

The BiPAP machine is not large or noisy. They are designed to make the least amount of noise possible so you can sleep. The inclusion of a humidifier may be included with the BiPAP making it a higher end machine than the CPAP.

The main difference between these two machines will be the needs of the patient. The one that will help each individual with the specific breathing problems they have will be based on doctor's examinations and recommendations. A sleep test will be conducted to allow the doctor to see exactly what settings are needed on the type of machine required.

The CPAP machine will be used for mild sleep apnea. Make no mistake, this can be a dangerous condition. It just depends on the levels of sleep apnea to govern the needed machine. Both machines are quite beneficial and are crucial to keeping sleepers breathing when they have problems.

The sleep apnea machines are not designed to be used as ventilators. They do not breathe for you. They merely make sure you take the number of breaths per minute that your doctor believes is right for you. After doing tests to determine what the correct number may be, the doctor will advise you as to which machine he thinks you need.

Sleep Apnea Machines - CPAP Vs BiPAP

Dianna Yvonne Smith is a dedicated internet researcher of health issues including sleep apnea. She shares her research on her website, Sleep Apnea Made Simple. If you suffer from sleep apnea or other sleeping disorders, visit to learn much more about this condition.

How To Induce Sleep - 10 Ideas

I use to lay awake at night wondering how I could induce sleep! Honestly; I did, it was no joke.

In fact I got to the stage where I really didn't look forward to the end of the day as I knew that that was when the battle would begin.


So I set to and made it my mission to discover ways to help me get some decent shut-eye.

How To Induce Sleep - 10 Ideas

I've tried all of the following to varying degrees of success. The last one is the remedy I've stayed with as it works the best for me, but we're all different so try them all & see what works best for you. I hope you discover 1 that does.

1. Instigate a bedtime routine- such as always going to bed at the same time (even if you don't feel sleepy). Remember it takes 2 weeks for a behaviour pattern to become a habit so don't give up after a few nights if nothing seems to be happening any differently.

2. Old fashioned, I know, but it can work. Always have a warm milky drink before you go to bed. This is scientifically proven to help induce sleep.

3. Pay attention to where you sleep. Is it too light for you even with curtains drawn? Consider buying curtains or blinds with a 'blackout' fabric as a lining. They are easily available, not too expensive and are fantastic to use if you're a shift worker & have to sleep during the day.

4. Try not to eat anything after 8pm at night. This means that your body won't be digesting (and therefore working) during the night when you're trying to sleep. It's just 1 less thing for your body to cope with.

5. Try & relax. Easier said than done, I know. Try to have some SSS ( silence,solitary,stillness) time to yourself. During anytime of the day would be helpful, but especially at night just before you want to get to sleep.

6. If necessary, decide to sleep in the spare room (if you have one) if you normally sleep with a partner. Sometimes the stress of thinking you're keeping someone else awake because you can't sleep acts as a vicious circle and just gets you more stressed out.

7. Try some over the counter herbal/natural remedies. If they don't work for you at least they won't have had any unpleasant side effects & you can stop taking them instantly. You don't have to wean yourself off them. ( Remember to try them for at least 2 weeks though)

8. Try; if possible, to sleep when you feel tired- even if it seems unsociable. At least sleep when you can & then try some of the above ideas once you're not so fractious.

9. Try holistic treatments such as reflexology, Acupuncture or massage. These work on the mind, body & spirit and may very well get to the root of the problem without needless medication.

10. Last but not least & my favourite. Use binaural beats to lower your brain frequencies in minutes to instil quick & healthy sleep patterns. Basically they are low delta frequencies; totally harmless, just relaxing and natural (your brain already produces them!) Your brain is directly responsible for sleep & it's when there's too much inner chatter and busyness going on that sleep seems unobtainable. We just don't switch off. Listening to these frequencies has been a life-saver for me & they've given me my life back as I can now function again & no longer have to worry about how to induce sleep.

How To Induce Sleep - 10 Ideas

To find out more about what worked for me and could work for you too. Visit my website

Sleep Wrinkles - Preventing and Repairing Them

As we age, the appearance of sleep wrinkles, those facial lines that develop from sleeping with your face against a pillow, becomes much more prominent. This should come as no surprise if you consider how much of one's life is spent sleeping. If you are getting the recommended 8 hours of sleep per night, you sleep 1/3 of your life. Consequently, by age 60, you will have slept 20 years. It is obvious why sleeping on our face eventually leads to creases that become permanently etched in the surface of the skin. Sleep wrinkles are much easier to prevent than they are to repair. As a result, you should make every effort to keep from getting them in the first place.

The most effective and least costly method for preventing sleep wrinkles is to sleep on your back. People who sleep in this position simply do not develop these wrinkles. Chinese women recognized this fact ages ago, and always slept on their backs using concave porcelain pillows. If you are unaccustomed to sleeping in this position, you might try placing a pillow under you knees to decrease stress on the lower back and increase your comfort.


If you are unable to sleep on your back, using a pillow that minimizes facial wrinkling is another possibility. Sleep on a big, soft, non-synthetic pillow that you are able to fluff and squish. Those with natural fill, such as down and feathers, offer the most comfort, long-term performance, and adjustability. This type of pillow supports the head while providing softness, eliminating pressure points, and increasing facial circulation to reduce squashing and sleep wrinkles. There are also pillows available made specifically for preventing sleep wrinkles. They support the head while keeping the face and eye tissue away from the pillow.

Sleep Wrinkles - Preventing and Repairing Them

Choosing the correct pillowcase on which to sleep can also deter the formation of sleep creases. If you awaken with these unsightly lines in the morning, your cotton pillowcase may be to blame. Instead of cotton, sleep on a silk or satin pillowcase that allows your face to slide across the pillow thereby minimizing skin wrinkling. Another option for not only preventing sleep lines, but also repairing those which you already have, is to use a copper technology pillowcase. It is imbedded with copper micro fibers which serve to repair your skin as you sleep. Copper has been proven to stimulate collagen production thereby helping reduce the appearance of lines and wrinkles.

Unfortunately, if you already have sleep wrinkles, they may be difficult to alleviate. As we age, our skin loses its elasticity. When the skin becomes creased while sleeping, it no longer readily snaps back when the head is not resting on the pillow, as it did when we were younger. Since these wrinkles are not the result of muscle contractions, such as worry lines or crow's feet, products with Botox-like benefits are ineffective. In order to correct them, new collagen needs to form under the wrinkles to push up the skin from below. There are many skin care products on the market that contain various peptides that promote the formation of collagen. If topical formulations are ineffective, you might want to consult your dermatologist about a wrinkle filler such as Restylane.

Sleep Wrinkles - Preventing and Repairing Them

Article by Cynthia Ruscitto. For more information on protecting your skin from premature aging, please visit

Sleep is an Important Aid to Stroke Recovery

Sleep contributes a lot to the success of a stroke patient's rehabilitation program. Brain scientist and former stroke patient, Jill Bolte Taylor reveals this in an interview.

Taylor contradicts the methodology of most rehabilitation facilities wherein stroke patients are kept awake through medication or through activities that depended on therapists' schedule despite the patient's tiredness. Taylor's treatments stopped when she was tired and began when she was ready for it, regardless of the time of day or night.


This proves that stroke rehabilitation programs' effectiveness rely on the capability of the human body to absorb information in a given day especially when the brain is not functioning properly.

Sleep is an Important Aid to Stroke Recovery


1. Sleep helps the brain consolidate memories

Harvard Medical School's Dr. Jeffrey Ellenbogen tested whether sleep helps build and maintain memory and overcome interference. Results showed that sleep is not a state of mental inactivity for it actively helps the brain digest memories such as those from recently learned facts or working memory.

Participants who did not sleep between learning and testing recalled less of the new words they learned than those who slept. Sleeping in between therapy,then, allows the stroke patients to absorb information derived during their rehabilitation.

2. Sleep strengthens the brain

Various psychologists during the 84th Annual Convention of the Western Psychological Association presented the benefits of Random Eye Movement (REM) Sleep, which occurs between the 6th and 8th hour of sleep when dreaming begins. REM sleep produces sleep spindles that allow the brain to store new information into long-term memory. Sleep spindles are one- to two-second bursts of brain waves that rapidly wax and wane at strong frequencies.

The brain, while in REM sleep, transfers short-term memories in the motor cortex to the temporal lobe, to become long-term memories. Sleep spindles are transmitted as the temporal lobe makes sense of the new information and stores it in long-term memory. In this process, neurotransmitters essential to remembering, performance, and problem-solving are replenished by the brain.

Sufficient sleep strengthens and recuperates the brain to overcome common problems like short attention spans. Stroke patients can also be given Neuroaid to expedite recovery of neurological functions.

3. Sleep decreases risk for another stroke

Patients with diabetes and high blood pressure who suffered stroke may decrease the risk of another stroke by increasing sleep in their regime. According to Dr. Eve Van Cantor, professor of Medicine at the University of Chicago, lack of sleep increases risk for diabetes and high blood pressure to become less susceptible to medication.

Scientific research has proven the effects of sufficient sleep (8 hours) to the human body, to behavior, and to society as a whole. This is why sleep should be interspersed in a stroke patient's rehabilitation program, even if this means incorporating more hours of sleep. The length of time is irrelevant. Patience is a real virtue that reaps great rewards like the 8-year recovery of Jill Taylor.

Sleep is an Important Aid to Stroke Recovery

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Can Adjustable Beds Help Your Sleep Apnea?

Sleep apnea is a condition that occurs when a person is asleep, and it is caused by an obstruction to the air passageways of the nose, throat, and chest. The most common side effect of sleep apnea is snoring. This occurs when the air passageways become restricted to the point that even shallow inhalations and exhalations cause them to vibrate. Sleep apnea may be frightening because it is something that occurs while unconscious, and it is thus uncontrollable. The best way to prevent sleep apnea is to sleep in a position that helps the respiratory system function with ease. For this reason, physicians recommend sleeping upright to remove pressure from the chest and enable easy breathing throughout the night.

It is recommended that those with sleep apnea use a device to help them sleep in a semi-upright position to enable proper breathing throughout the night. For years, physicians typically recommended that individuals use pillows to prop themselves up in bed. This presents a problem for most sleepers, however, because pillows tend to deflate or shift during the night. As a result, a semi-upright position is nearly impossible to maintain through the night. The sleeper returns to a nearly flat position before long, causing the air passageways to become restricted and the side effects of sleep apnea to take hold.

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Adjustable beds will be very helpful for individuals who suffer with sleep apnea. Adjustable beds allow the head to be elevated. This prevents the tongue from falling back and blocking the airway. Once this situation is prevented, the person's sleep will no longer be interrupted. Adjustable beds naturally readjust the airway so that the sufferer will start having a good night's sleep.

Can Adjustable Beds Help Your Sleep Apnea?

Those who are overweight also suffer from this sleeping disorder. Due to their weight, the body is more prone to narrowing of airway and painful pressure points in the body. An overweight person's neck suffers as well. When there is much fat around the neck, the tissues causes the narrowing of airways. This is the reason why overweight people snores loudly at night. Even though the person is still overweight, adjustable beds can help. These beds support the body in a comfortable position in which the tongue will no longer fall back and cause breathing interruptions.

The most important thing one gets with an adjustable bed is the ability to sleep in a fixed angle throughout the night. This redistributes body weight across the body, relieving the upper torso from the pressure that typically causes sleep apnea. Sleeping in a semi-upright position also helps to prevent acid reflux and other GERD symptoms from forming. These new beds may also be used with a memory foam mattress to provide superior support for the hips, lower back, and shoulders. Such added support is ideal for individuals who suffer with arthritis pains as well. Sleeping in an upright and fully supported position relieves joints of the tension that causes morning stiffness, muscle tension, and arthritic pain.

Getting complete rest is essential to be energetic, revitalized, and productive the next day. Adjustable beds are a great investment for you to make sure that you will have complete rest. With an adjustable electric bed, all adjustments can be done using a remote control. With the different models of adjustable beds, you can pick portable, lighter or wall hugging ones to save space. There are also adjustable beds that come with massages to relax the body after a very tiring day.

Can Adjustable Beds Help Your Sleep Apnea?

Medical benefits of adjustable beds include relief from sleep apnea, acid reflux, arthritic pain, and muscle tension. Readers are encouraged to read more about how adjustable beds reduce the incidence of body pains, GERD symptoms, and sleep apnea.

Treatment of Mixed Sleep Apnea

Mixed sleep apnea is a combination of obstructive and central sleep apnea symptoms. When the patient exhibits physical blockage as well as an inability to maintain normal breathing due to a malfunction of the brain, the patient is diagnosed with mixed sleep apnea. Unfortunately, mixed sleep apnea is usually much harder to treat than the others when exhibited separately. This is because conventional methods of treatment for one type of sleep disorder often make the other type of apnea more severe. An example of this is the occurrence of CPAP and BiPAP causing the patient's central sleep disorder to worsen, or the use of drugs such as theophylline and acetazolamide, which help relieve central sleep disorder symptoms but worsen obstructive sleep disorder symptoms.

One treatment that has had some success in mild cases of mixed sleep apnea is the introduction of small amounts of CO2 through non vented masks in an attempt to reduce CO2 homeostasis instability. This is achieved using a PAP Gas Modulator, which has yielded promising results. However, this is still an experimental treatment and is not yet an accepted solution.

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Currently, there is a very effective form of treatment that has recently been given the stamp of approval from the FDA: adaptive servo-ventilation, or ASV. An ASV machine monitors the breathing of the patient and rapidly changes the pressure of the air fed into the patient. This combats the erratic breathing the patient is experiencing, eventually eliminating it all together. This is accomplished using various complicated algorithms. These algorithms take in data gathered from sensors monitoring the patient, and can provide the ASV machine with information that it uses to adjust its pressure within three breaths. The machine takes into account the previous three minutes of breathing and then calculates an optimal target breathing, which it then implements in the event the patient's breathing begins to deviate.

Treatment of Mixed Sleep Apnea

The ASV machine also varies its pressure in a much gentler manner. Imagine the pressure of both a BiPAP and an ASV machine were graphed as a function of time. The BiPAP's graph would look square, as its pressure is increased in a burst and decreased just as quickly. The ASV machine's graph, however, would closer resemble a sine wave, as the pressure is gradually increased and decreased with breathing, making for much smoother and natural ventilation. This decreases the erratic tendencies of the mixed sleep disorder, and eventually eliminates the symptoms as the ASV machine adapts.

Thought the treatment of mixed sleep disorder is still a developing science, many leaps and bounds are being made in the field. The promise of controlled CO2 introduction through the PAP Gas Modulator and the rapid response of the ASV machine is great, and continued research into these treatments as well as the development of new and more effective treatments continues. There is much to be learned from mixed sleep disorder, even today, and the more that is learned, the better we are able to treat it.

Treatment of Mixed Sleep Apnea

Go to Sleep Apnea Zone to get your free ebook on Sleep Apnea at Sleep Apnea []. Sleep Apnea Zone also has information on Treatment of Mixed Sleep Apnea [] along with a lot of other free information. Come by our new Sleep Apnea Community site today for free ebooks and other free information that can help you today.

Acid Reflux, Sleep Apnea and Heart Palpitations

Acid reflux, sleep apnea and heart palpitations are serious problems that people have to look after; otherwise, problems that are more serious could result in untreated symptoms.
A person who suffers from sleep apnea may also complain of frequent headaches, dry mouth, and a sore throat in the morning, heart palpitations, urinating throughout the night, falling asleep while working or driving, and chronic fatigue and memory problems.
People who suffer from obstructive sleep apnea have an increased risk of hypertension, stroke, heart disease and accidents while driving or working.

If suffering from acid reflux, sleep apnea and or heart palpitations, you are strongly recommended to consult a doctor. It is common for people to have an occasional sleepless night but a lack of sleep on a regular basis is cause for concern. Insomnia can be the result of sleep apnea or even nighttime acid reflux. Insomnia will leave you feeling tired throughout the entire day. It will also cause psychological and physiological damage to your body.

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When underlying ailments such as sleep apnea, lung disease, hot flashes and diabetes are treated the insomnia may be treated as well. Natural remedies available for insomnia include a change in lifestyle such as a better diet. Much of the food we eat is made up of toxins, which cause an imbalance in the body. The alkaline imbalance may be what triggers insomnia in some people.

Acid Reflux, Sleep Apnea and Heart Palpitations

Acid reflux, sleep apnea and heart palpitations can all be traced in some way to the food we eat. Hydrogenated fat, refined table salt, mono sodium glutamate, sugar, chocolate, corn syrup, refined oils, baking powder, fried foods, junk foods, carbonated soda and alcohol are all toxins that will cause problems in the human body. Replace these poor health choices with natural foods and you may begin to notice a change in your overall health and you may be able to sleep better at night. Fruits and vegetables have plenty of fiber and natural enzymes that balance the acid-alkaline ratio in the body.

Acid reflux can cause chest pain because stomach acid causes the esophagus to become inflamed and can lead to chest pain. This pain may feel quite similar to pain associated with angina, which is felt by people with coronary heart disease. Acid reflux does not directly cause heart palpitations but it may cause a person to feel extremely anxious which in turn may cause palpitations. Another scenario may be that the person may actually be experiencing a heart related attack of pain of some sort. In this case, the palpitations may be the result of a heart attack. Other symptoms of heart disease that could rule out acid reflux include nausea and shortness of breath.

Acid reflux, sleep apnea and heart palpitations are serious ailments that are linked to our lifestyle. If you are someone who is at risk for heart disease, it is important to rule out acid reflux disease before assuming it is responsible for the chest pains and heart palpitations. Even something that feels like a typical case of heartburn could be a sign of heart disease, so a careful history and evaluation of the patient is required.

Acid Reflux, Sleep Apnea and Heart Palpitations

Do you suffer from acid reflux? Check out our site for valuable information on Acid Reflux Symptoms and Treatments
by T.D. Houser

The Link Between Sleep Apnea, Anxiety, and Depression

Obstructive sleep apnea has been identified as a serious medical sleep disorder affecting millions of Americans, often without their knowledge. These individuals awake each morning tired, achy, depressed, and confused about why they can't seem to get a good night's sleep, in spite of going to bed early. They overreact, lose their temper, cry more frequently, and can become irrational.

The word apnea translates to "without breath". Individuals with sleep apnea tend to lose their ability to breathe as they sleep, due to a collapsing airway. This sleep disorder means the individual must wake up momentarily after going without oxygen for too long. When this happens minute by minute, hour by hour, night after night, the effects can be devastating, both mentally and physically. The problem is not the number of hours of sleep they get each night. The problem is the number of times they wake up each night to start breathing again.

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Sleep Deprivation Leads To Psychotic Episodes

The Link Between Sleep Apnea, Anxiety, and Depression

Sleep deprivation, as any new parent can tell you, can be a highly destructive and tortuous situation. Being woken up again and again throughout the night makes it impossible for your mind or your body to get the rest needed to function properly. To complicate matters even more, the brains of sleep deprived individuals end up with an over stimulated amygdala, which shuts down the prefrontal cortex. The prefrontal cortex is the center for logical reasoning and the source of calming chemicals. The amygdala, on the other hand, is the Lizard Brain that initiates the "fight or flight" response.

To prepare for perceived conflicts, the amygdala releases chemicals that increase heart rate, glucose levels, and blood pressure. Being constantly "on alert" drains the mental and physical resources of the person suffering form sleep apnea. In contrast, individuals who are able to sleep through the night, both due to healthy airways or the use of CPAP machines or BIPAP machines, are able to think rationally, awake rested, and control their emotions.

Loss Of Sleep Means Loss Of Control

Sleep apnea frequently results in emotional problems such as depression and anxiety. While this sleep disorder is easily resolved with CPAP machines or BIPAP machines, many sufferers ignore their symptoms until they become unbearable, often resulting in difficulties at work, failed relationships, and debilitating depression.

Compromised thought processes resulting from sleep apnea make individuals with this sleep disorder lose their ability to think rationally or to control their emotions. Instead of losing your spouse, your career, or your good health to this treatable sleep disorder, a simple visit to your doctor's office can start you on the path to better health and clearer thinking.

CPAP Machines And BIPAP Machines

CPAP machines and BIPAP machines provide nearly instant relief from the negative effects of sleep apnea by correcting this sleep disorder. CPAP machines deliver air through a CPAP mask, worn as you sleep. While it does take a few nights to get used to, the results are astounding and immediate. BIPAP machines operate in a similar fashion but they provide a higher pressure inhalation and a lower pressure exhalation. Your doctor can tell you which system will help you to get the good night's sleep your mind and body so desperately need.

The Link Between Sleep Apnea, Anxiety, and Depression

Author is a freelance copywriter. For more information on Sleep apnea, please visit

Sleep Apnea History

Sleep apnea is a disorder defined as a pause of breathing while asleep. There are three types of sleep apnea. Obstructive Sleep Apnea (OSA) is the most common. This type of sleep apnea is caused by an obstruction which stops the flow of air to the nose and mouth. The second type is Central Sleep disorder (CSA). This type of sleep issue involves the region of the brain and nerves that regulate breathing do not function properly which causes breathing to be impaired. The third and final type of sleeping issue is Mixed Sleep issue and is rare. The type of sleep issue is a combination of Obstructive Sleeping issue and Central Sleep problem Each pause in the breathing while sleeping is called an apnea.

o It is believed the first documented reference to sleep issue was described in writing entitled "The Posthumous Papers of the Pickwick Club" by Charles Dickens in 1837.

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o In 1965 a French doctor, Dr. Gastault and his colleges studied individuals with the sleep issue which is now known as sleep issue. In 1981, a group of Australian doctors documented treatment of sleep issue patients with what continuous positive airway pressure during sleep (CPAP), one type of successful treatment that is used by sleep issue patients today.

Sleep Apnea History

o In 1990 the non-profit organization, The American Sleeping disease Association (ASAA), was founded. The purpose of this organization is to increase the understanding of sleeping disease. The ASAA works with other non-profit organizations and societies of health care professionals to assist in reaching those individuals that are undiagnosed with sleeping disease. If undiagnosed, and left untreated, sleeping disease can be life-threatening and lead to an increased risk of heart disease and stroke.

o In 1988, the ASAA created the A.W.A.K.E. (Alert, Well, And Keeping Energetic) Network. This network plays a role of advocacy and education about sleeping disease. This network is made up of hundreds of groups in almost every U.S. state. The network provides advice about types of sleeping disease therapy, sleeping disease treatment, weight loss, and new research findings. ASAA publishes a newsletter entitled The Wake-Up Call which provides useful medical information about the disease.

Sleep problem is not a rare disorder, but it is often an undiagnosed disorder. An individual with sleep problem is not aware they are not breathing properly. Even though individuals with sleep problem notice symptoms associated with sleep problem, most of the time individual's with sleep problem seek medical attention because of symptoms noticed by their sleep partner.

Sleep problem is diagnosed by a sleep study test called polysomnography (PSG) which is conducted by sleep specialist at a sleep clinic. The PSG test records the bio-physiological changes while the patient sleeps. The PSG monitors the brain waves, eye movement, muscle activity, and heart rhythm of the patient. A patient is said to have sleep apnea if the PSG test defines five or more episodes of apnea (pause in breathing) per hour. The PSG also diagnoses which of the three types of sleep apnea the patient experiences.

Sleep Apnea History

Go to Sleep Apnea Zone to get your free ebook on Sleep Apnea at Sleep Apnea []. Sleep Apnea Zone also has information on Sleep Apnea History [] along with a lot of other free information. Come by our new Sleep Apnea Community site today for free ebooks and other free information that can help you today.

Sleep Apnea - 7 Tips To Help You Sleep

Do you keep your partner awake at night with your snoring? Are you often tired during the day? Do you sometimes find yourself suffering from morning headaches, being a bit forgetful, unable to concentrate and irritable? If so, you may be suffering from sleep apnea.

Sleep apnea is a very common and often undiagnosed sleep disorder that, according to some estimates, affects five percent of the adult population. Characterized in particular by loud snoring and daytime tiredness, sleep apnea occurs because you stop breathing during sleep. This can occur literally hundreds of times each night and your breathing can be interrupted by up to a minute or more on each occasion.

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Your breathing is interrupted either by a physical blockage to your airway (for example, loose skin in the back of your throat, or perhaps your tongue, blocking your airway), in which case you are said to suffer from obstructive sleep apnea, or by a failure on the part of your brain to send out the necessary signals to the muscles of your body that control breathing, in which event your condition is described as central sleep apnea.

Sleep Apnea - 7 Tips To Help You Sleep

It is also possible to suffer from mixed sleep apnea which, as the name suggests, is a combination of both obstructive sleep apnea and central sleep apnea.

Both men and women suffer from sleep apnea, although the condition is more commonly seen in men and, in particular, men who are over 40 and overweight.

The main consequence of sleep apnea is that, because your sleep is very light, fragmented and of poor quality, you also suffer from insomnia, or excessive daytime tiredness. Your partner would probably disagree and say that the main problem is your snoring, but that's a different story!

There are a range of treatments available for sleep apnea (including surgery in particularly severe cases), but in the vast majority of cases your quality of life can be improved considerably with a few simple lifestyle changes and natural remedies. Indeed, in mild cases, this is often all that is needed.

Here are 7 simple tips to offset the effects of sleep apnea related insomnia and restore some of that lost daytime 'get up and go'.

Tip 1. Look at your weight.

If you're overweight then this is undoubtedly contributing to your problem. Losing just a few pounds can make a significant difference.

Tip 2. Avoid alcohol.

Alcohol relaxes your throat muscles and this makes it much easier for these muscles to 'collapse' during sleep and block your airway. There's no need to cut out alcohol altogether, but you should restrict your intake and certainly cut out alcohol in the three or four hours before going to bed.

Tip 3. Avoid sleeping pills.

Sleeping pills can also relax your throat muscles and cause similar problems to those seen for alcohol. Sleeping pills, however, can also cause a variety of other problems as well and there use is not recommended in cases of sleep apnea.

Tip 4. Avoid tobacco.

Smoking inflames your nasal tissues causing them to swell and restrict your nasal airway. Ideally, you should give up smoking altogether but, if this is too high a fence to jump, then try to cut down and, in particular, reduce your smoking during the evening.

Tip 5. Sleep on your side.

If you're typical of the majority of sleep apnea sufferers you sleep on your back, making it far easier for the tissues in your throat, and for your tongue, to block your airway. Even if you go to sleep on your side, you probably roll onto your back shortly after falling asleep.

Try propping yourself up with pillows or cushions so that you sleep on your side. If this doesn't work then sew something like a tennis ball into the back of your pajamas. You'll find that rolling onto the tennis ball will be quite uncomfortable and it will soon condition you to sleep on your side.

If you can't sew, find a shirt or tee-shirt with a breast pocket. Pop the tennis ball into the pocket and then wear the shirt back-to-front.

Tip 6. Improve your nasal breathing.

If you suffer from a 'stuffed up' nose, then try using a nasal spray to help open up your nasal airway. Nasal sprays should not however be used regularly or for prolonged periods, as they can cause damage to the tissues of the nose.

As an alternative, pop along to the drug store or chemist and buy yourself one of many very cheap devices that are available today to help keep your nose open while you sleep. Your pharmacist or chemist will be happy to show you what's on offer and to help you to make the right choice.

Tip 7. Avoid sleep deprivation.

Make sure that you are getting enough sleep and that you're following a regular bedtime routine. Also make sure that your bedroom conditions are set for sleep (the right temperature, quiet, dark etc.) and that you've dealt with the worries of the day and are relaxed and ready for sleep each night.

One of the major consequences of both obstructive sleep apnea and central sleep apnea is insomnia, and curing the insomnia associated with sleep apnea is a major step in the management of the condition.

These are just a few simple tips but you'll be amazed at just what a difference they can make.

Sleep Apnea - 7 Tips To Help You Sleep

Donald Saunders is the author of a number of health related publications including: "How To Get A Good Night's Sleep - Simple Solutions To Help You Rest" Pick up your free copy today and discover the key to curing sleep-apnea

Sleep Apnea Treatment Methods - The Pros and Cons

You've probably already heard of sleep apnea - it's the condition when a person misses a breath (or more) while sleeping. The idea of someone "missing to breathe" seems funny but indeed, there are situations when the physical make-up of the person prevents him or her from breathing normally - especially while he or she is sleeping.

Obstructive Sleep Apnea

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The common type of it is the Obstructive Sleep Apnea. This occurs when the upper part of the airway becomes narrow - as a result of the collapse of the tissues on it. Here's how this happens:

Sleep Apnea Treatment Methods - The Pros and Cons

When you sleep, the muscles on your upper airway (near the back of your throat) relax. Dilator muscles, however, are present to keep the air passage open and to help your breathe normally. Interference to this collapse-dilation mechanism causes you to miss your breath - literally, you do not breathe for a matter of seconds.

Significant absence of breathing can be disturbing - not to mention fatal. Thus, the treatment procedures are available to help both the sufferers - and the loved ones of these sufferers (if your partner snores loudly because of sleep apnea, would you, as his partner, be able to sleep well?).

CPAP Machine

The Continuous Positive Airflow Pressure (CPAP) machine is by far the most common sleep apnea treatment method. Of course, this is primarily because this is developed for this very purpose.

Sleep specialists use CPAP - and CPAP mask in Toronto or elsewhere - to provide constant air pressure. This keeps the collapse-dilation mechanism of the different sets of throat muscles working. In simpler terms, this sleep apnea treatment procedure prevents your throat muscles from blocking the airway.

However, the CPAP machine is not without limits. Some users report having throat or nose infection. Infection can be in the form of nasal congestion and dry throat. In addition, some patients experience difficulty in exhalation. This can be because of the kind of mask that's being used. As such, many specialists prefer Respironics masks - in Toronto or elsewhere - because this brand is known for quality and cost-effectiveness.

Dental Devices

To address the concerns associated with the use of the CPAP machine as a treatment method, specialists turn to the use of dental devices. Among the common dental appliances are:

a. the Tongue Retaining Device - this holds the tongue in place, thereby keeping the airway open
b. the Mandibular Advancement Device - again, this sleep apnea treatment device aims to keep the airway open by slightly pushing the lower jaw forward and downward.

Perhaps because nothing in this world is perfect, some users still have a few complaints regarding the use of the above-mentioned dental devices as sleep apnea treatment methods. Among the most common concerns are dry lips, excessive salivation and tooth discomfort.

Any form of treatment somehow carries with it a certain "undesirable trait." An antibiotic, for instance, would give you an upset stomach. The same holds true for sleep apnea treatment methods. There will always be pros and cons.

This article, in summary, presents the pros and cons of the most common methods used in treating sleep apnea. Hopefully, it was able to accomplish such purpose.

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Sleep Apnea Treatment Methods - The Pros and Cons

Use CPAP and CPAP mask in Toronto as an approach of sleep apnea treatment - Toronto or elsewhere. Visit for more information about this treatment method. Check out the site too for best deals in Respironics masks in Toronto.

Sleep Deprivation, What Are The Consequences?

Sleep is probably best described as the loss of awareness of what is happening around us. The brain itself never sleeps and still continues to function, although the brainwave rhythms are altered and gradually slow as we approach the deeper stages of sleep. Sleep deprivation exists when we are not getting the sleep we need. This varies from person to person, the average adult requires six to nine hours per night, but some do well on much less. Kids and teenagers require more sleep than adults. If we feel energetic during the day and do not experience daytime sleepiness, then we are probably receiving adequate sleep.

Public awareness of fitness and nutrition has grown over the past few years but unfortunately little is known about the very important subject of sleep disorders. They are not included in general medical training either so the lack of knowledge is perpetuated. If drowsiness were the sole disadvantage of sleep deprivation, it would not be such a serious condition. Unfortunately the consequences are many and some of them quite worrying. There are both behavioral and physical symptoms.

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Why do we suffer with sleep deprivation? Sometimes its because we're so busy that we just don't have sufficient time to get the rest we need. Or maybe its because we have insomnia or one of the other sleep disorders such as sleep apnea or restless legs syndrome. Or we may be a shift worker who is forced to sleep during the day and our sleep is not restful. Whatever the reason is, if we don't have adequate sleep we create a "sleep debt" which leads to some or all of the symptoms shown below. These range from the inconvenient to the downright dangerous so if you can see yourself in the symptoms below, its worth trying to establish what is causing your sleep deprivation we can then work out and how to address it.

Sleep Deprivation, What Are The Consequences?

Stress and anxiety

This can be a vicious cycle as while stress can actually cause our lack of sleep, it is also a result of it. Fortunately it can be dealt with using the right procedures. We'll look at the possibilities and find out what's causing it and the correct solution for you.

Anger, irritability and depression

These are all stress related and they can cause relationship and social problems. The National Sleep Foundation has said that anger due to sleep deprivation may be one of the contributing factors to road rage. Depression, while remaining a complex condition may be described as anger turned inwards. One answer to these problems may simply be more or better sleep.

Lack of focus and difficulty in concentrating

The brain looses function as a result of sleep deprivation. Students in particular fit into this category as learning requires intense concentration. A study has found that from the age of puberty, the need for sleep increases until adulthood.

Short term memory loss

Memory is affected by lack of sleep, this is also a problem for those trying to study and for those learning new job skills.

Impaired ability to drive a motor vehicle

Two reasons for this - one is because concentration is affected, the second because the danger of falling asleep at the wheel is high. The same goes for anyone who is in charge of machinery in the workplace. Sleep deprivation can also cause blurring of peripheral vision. Altogether quite a deadly cocktail. The danger has been assessed as being close to that of someone who is affected by alcohol!

Suppression of the immune system

This one is a worry as it leaves us vulnerable to every infection that happens to be around at the time. People who are sleep deprived get more colds and flu than those that are not. Lack of sleep can make you sick!

Probably enough reasons there to convince us to take action to change our sleeping habits! If lack of time is keeping us up late, something else may have to be sacrificed to make sure we get the rest we need. If a sleep disorder is making your life a misery, don't despair! There is always something we can do and knowledge on the subject is improving all the time.

Sleep Deprivation, What Are The Consequences?

Want to know how to have better sleep? Find out how. Check out your resource for detailed information on sleep and curing stress. The author, Wendy Owen, has had a lifetime interest in general and alternative health as well as being an ex insomniac!

Ancient Ayurvedic Treatment for Acid Reflux

Ayurveda is an ancient treatment from India. The origin of Ayurveda dates back to thousands of years. Ayurveda basically means knowledge of life in Sanskrit. Ayurveda believes in holistic treatment. Ayurveda does not believe in one-size fits all. Hence, each and every individual is studied before prescribing any remedy.

The same approach is followed for treating acid reflux. The main foundation of any ayurvedic treatment is the identification of the doshas. Doshas means 'fault'. As per ayurved there are three doshas: vatta, pitta and kapha. These doshas control the entire well being of the body. All three doshas must be balanced and should work in tandem so as to allow the proper functioning of the body. When one of the three doshas is not in sync with the rest of the two doshas, it gives rise to an ailment in the body.

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According to Ayurveda, acid reflux is caused due to improper functioning of the sub - category of Pitta dosha called Pachaka. The Pachaka pitta is situated in the duodenum and the intestines. Modern science also points towards the stomach as the cause of acid reflux. Acid reflux is caused when the lower esophageal sphincter fails to function properly. The lower esophageal sphincter is a one-way valve, which shuts tightly after allowing the food into the stomach. Thus it prevents the acidic content from slipping back into the esophagus. When it stops functioning properly, the acidic stomach content come in contact with the lining of the esophagus causing irritation. The irritation is termed as acid reflux.

Ancient Ayurvedic Treatment for Acid Reflux

Usually the Pachaka pitta is thrown out of balance due to the intake of food, which is not really favored by the stomach. Hence Ayurveda stresses upon the avoidance of foods that tend to relax the lower esophageal sphincter. This includes food that is oily, spicy hot, sour and fermented food. Food laced with artificial preservatives, Ayurveda also considers color and chemicals as bad for the stomach. It also discourages the consumption of alcohol and tobacco, since both are known to aggravate the Pachaka dosha.

Ayurvedic treatment for acid reflux includes consumption of herbs and food that pacifies the Pitta dosha. This includes food like whole wheat, rice, organic barley etc. Ayurveda also encourages the consumption of dark green leafy vegetables and other vegetables like okra, broccoli, asparagus, cabbage, cauliflower etc. People suffering from acid reflux should not consume fast food and left over or stale food.

Ayurvedic treatment for acid reflux also includes the doing of Yoga. Yoga is a form of exercise, which helps in the pacification of the various dosha.

Ayurved thus provides the option of getting treatment for acid reflux without suffering from undesired side effects.

Ancient Ayurvedic Treatment for Acid Reflux

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Sleep Apnea - Medical Conditions That Causes Secondary Sleep Disorders

Some medical conditions can actually cause secondary sleep disorders. Aside from that, prescription medications used to treat your underlying medical conditions will cause you to develop secondary sleeping disorders. Such medical conditions would include gastroesophageal reflux disease, endocrine problems, cardiovascular diseases, kidney disorders, neurological problems and mental disorders, bone and joint problems such as arthritis, and respiratory problems.

Problems in the cardiovascular system can lead to sleeping disorders. These cardiovascular diseases would include congestive heart failure and coronary artery disease. In coronary artery disease, fat deposits accumulate in the walls of the blood vessels. These fat deposits are called as atheromas; thus, the condition being called as atherosclerosis. This condition would cause impeded blood circulation which leads to coronary artery disease. This condition would often lead to sleeping disorders such as sleep apnea. As for congestive heart failure, the patient's heart is congested due to its inability to supply the requirements needed by the body; therefore, the heart's workload is increased making it congested. Organs such as the kidney and the lungs are also greatly affected. Because of these conditions, the patient has a greater risk of developing sleep disorders such as obstructive sleep apnea.

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Endocrine disorders such as thyroid gland problems and diabetes may also cause secondary sleeping disorders. In general, Diabetes can be considered as a multisystem disorder because it has a big impact on different body processes. Such processes would include metabolism of carbohydrates, proteins, and fats. Usually, restless leg syndrome is the sleeping disorder that occurs in people with diabetes. On the other hand, the thyroid gland is responsible for regulating the hormones that affect the level of energy in a person. Once the thyroid gland function is disrupted, major problems will likely occur. If there is an excessive secretion of hormones by the thyroid gland, the person would have episodes of waking up in the wee hours due to night sweats and will also have sleeping difficulties.

Sleep Apnea - Medical Conditions That Causes Secondary Sleep Disorders

Aside from endocrine disorders, problems in the neurologic system can also lead to development of secondary sleeping disorders. Such neurologic problems would include epilepsy, Alzheimer's disease, stroke, and Parkinson's disease. Dementia and normal functioning is common among people with Alzheimer's disease. Sleep fragmentation can also occur among people with Alzheimer's disease. On the other hand, epilepsy is caused by electrical activities in the brain. Epileptic patients are at a greater risk to develop sleep disorder insomnia. As for Parkinson's disease, it is a dysfunction in the central nervous system. People with Parkinson's disease have motor problems and usually they suffer from tremors, muscle stiffness, posture problems, shuffling gait, and other normal activities. Aside from these motor problems, people with Parkinson's disease are also predisposed to REM sleep behavior disorder and sleep onset insomnia.

Those who have respiratory problems such as chronic obstructive pulmonary disease and asthma are also predisposed to various sleeping disorders. Asthmatic patients have difficulties in breathing due to increased mucus production that causes airway obstruction as well as constriction and inflammation of the airway passages. Damage in the lungs that leads to difficulty in breathing is present in patients with chronic obstructive pulmonary disease. The most common sleeping disorder that these people develop are sleep fragmentation and often times, insomnia.

Mental problems such as bipolar disorder, schizophrenia, anxiety, and seasonal affective disorders are also prone to develop sleeping problems. These sleeping disorders would include sleep fragmentation and insomnia.

A condition called gastroesophageal reflux disease (GERD) is present among people who frequently experience acid reflux. Usually, the food that was previously ingested would regurgitate causing damage to the mucosal linings of the esophagus. For GERD, sleep fragmentation is likely to happen.

Problems in kidney functioning is troublesome because waste products are not eliminated. There will also be imbalances in the salt levels and water levels leading to serious problems like edema. Restless leg syndrome and insomnia are common among these people.

It is very evident that people with bone and joint problems are suffering from insomnia due to the fact that they are experiencing pain. An example of joint problem would be arthritis.

Secondary sleeping disorder is the term that is used to describe people who have sleep disorders caused by underlying medical conditions. When this happens, the best way would be to treat the medical condition first prior to treating the sleeping disorder itself.

Sleep Apnea - Medical Conditions That Causes Secondary Sleep Disorders

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Sleep Apnea - What it Is, and How to Fix It

While many people have the good fortune to be able to go to sleep at night and then wake up refreshed the next day, that is simply not the case for others. They might actually get the required eight hours of rest that they need, but they still wake up feeling as if they had never went to bed in the first place.

If this sounds like something that you have been experiencing, then you might actually have sleep apnea. This is a kind of sleep disorder, in which you will repeatedly stop and start breathing. Some people who have sleep apnea actually stop breathing for a few minutes at a time, which is definitely not a good thing for the body.

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Most people think that sleep apnea is just that definition, but there are actually two different kinds. In the first kind, the breathing is stopped by relaxed throat muscles. In the second kind, the brain does not give the signals to the parasympathetic nervous system that should enable regular breathing.

Sleep Apnea - What it Is, and How to Fix It

Once sleep apnea has been diagnosed, the natural next step is to figure out treatment. There are several different ways that this sleep disorder can be treated. For example, sometimes losing weight can be a solution. If a person is a smoker, then quitting smoking will most likely work. If there is a significant obstruction in the airway, surgery might be required. Or, the patient can seek out respiratory therapy. Thus, it is important for people with this sleep disorder to know that there are safe solutions.

Sleep Apnea - What it Is, and How to Fix It

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What's the Difference Between Obstructive Sleep Apnea and Central Sleep Apnea?

We usually hear sleep apnea being talked about as a condition that's signified by loud, chronic snoring. But that's not always the case. When a person suffers from obstructive apnea, they snore as air pushes past a totally or partially blocked airway, with the breathing interruptions happening at least 5 and sometimes in excess of 30 times an hour. If you share your bed with someone who hasn't resolved his or her obstructive apnea, you know how annoying this can be. Not only do the breathing interruptions result in your partner's moving from a state of deep sleep to light sleep, but they can have the same effect on you, leaving both of you feeling tired, irritable and unable to concentrate during waking hours.

However, if your partner suffers from central apnea, you may not be aware that he or she is experiencing sleep apnea. Unlike obstructive apnea that results from a block airway, central apnea is caused by the brain's ineffectively communicating the correct breathing actions to the breathing muscles. Consequently, the sufferer intermittently gasps for air instead of snoring. Central apnea is less common that obstructive apnea, but it's no less dangerous to a person's long-term health. Both obstructive and central apnea can increase a person's risk for a myriad of negative health conditions, including high blood pressure, hypertension, heart failure, diabetes, erectile dysfunction, obesity, depression and poor concentration. But the most damaging effect of sleep apnea is its weakening of the immune system. As with all sleep problems, the insufficient sleep that results form apnea causes immune cells to function with less efficiency and therefore decreases the body's ability to fight off infection and disease.

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So, what's the best way to determine the presence of apnea and then resolve it? The first step is to make an appointment with your general physician or schedule a consultation with a sleep medicine clinic. Your physician may be able to conclude that you suffer from apnea upon conducting a physical investigation, especially considering that enlarged tonsils and obesity commonly result in obstructive apnea. But when apnea is suspected and its cause isn't immediately obvious, receiving a polysomnogram from a sleep clinic is the best way to determine the cause of apnea, especially in the case of central apnea.

What's the Difference Between Obstructive Sleep Apnea and Central Sleep Apnea?

A polysomnogram is a non-invasive procedure that uses sensors to monitor a person's brain functions and physical movements as they sleep. After the test reveals the nature and the cause of the apnea, the correct course of treatment in determined. Apnea treatments range from sleep masks that prevent the closing of airways to prescription medication to surgical procedures, with surgery being the least common treatment.

Whatever course of apnea treatment your physician recommends, it's important that you or your partner receive the treatment as soon as possible. If surgery is recommended and you begin to feel that the sleep disturbances and daytime tiredness are preferable to undergoing an operation, remember that untreated apnea predisposes you serious medical conditions that are also likely to require surgery.

What's the Difference Between Obstructive Sleep Apnea and Central Sleep Apnea?

Snoring is the most common sign of obstructive sleep apnea. But just because you don't snore doesn't mean that you don't have sleep apnea. Central sleep apnea usually occurs without snoring but is equally dangerous. For help with apnea and other sleep problems, contact your physician or a sleep clinic. Visit for more information and get a good nights rest.