Did You Have A Great Night Of Sleep

Did you have a great night of sleep last night? Many Americans didn't. This is partially because of our lifestyles. Americans are some of the busiest people in the world. Waking up early for work, combined with staying up late, leads to less sleep for the average American. There are other reasons people aren't sleeping well, however. There are many medical conditions which can lead to a decreased quality of sleep.
Sleep Apnea Disrupts Sleep
One such medical condition which can contribute to poor sleep is sleep apnea. Many people with sleep apnea never know they have it until they are diagnosed. This is because sleep apnea only affects people while they are sleeping. The side effects of poor sleep, however, carry over in the waking hours.
People with sleep apnea have trouble sleeping because the soft tissue in the back of their throat relaxes during sleep and blocks the airway. This causes the person to wake up frequently during the night, and never get a full night of restful sleep.
There are several treatments for sleep apnea, but the best results come from physical treatment. This physical treatment is handled by machines like the C-PAP machine, which continually circulates air through a person's airways. A C-PAP machine consists of a compressor which circulates the air, and a sleep apnea mask which attaches to the person's face.
One problem with C-PAP machines is that in order to help, they need to be used every night. Also, some people find the mask that comes with the unit to be uncomfortable. Fortunately there are alternative c-pap masks available. This variety of options makes it easier for someone to find a mask they find comfortable.
Anxiety Can Also Disrupt Sleep
Another factor which can lead to poor sleep is anxiety. Anxiety can play a big role when it comes to falling asleep. Anxiety also can kick back in when someone wakes up in the middle of the night.
Anxiety treatments vary from patient to patient. Some patients may be best treated by anti-anxiety medication, whereas other might respond better to medication that would put them to sleep. Some patients might be better off without any medication, focusing solely on mental conditioning to assist in falling asleep.

The Need To Sleep

Though most shiftworkers are focused on getting sleep, time and resources are being expended on how to keep people awake and perhaps even forgo sleep completely.
Obviously, being alert at work and while driving is critical. Fatigue and lapses in alertness greatly increase the risk of errors and accidents and these exact a huge cost in accidents and medical care. Workers, therefore, are encouraged to get quality sleep in sufficient quantities to ensure that they remain alert and safe.
In some occupations, however, the need to be alert extends beyond the usual 8 or 12 hours of a shift. International and military pilots fall into this category. Unusual efforts are made in these instances to ensure that they maintain alertness and in the case of US military pilots, amphetamine use has been endorsed. Currently, the US military is also experimenting with the possibility of staying awake for a week at a time. This is an effort to entirely overcome the body's need for sleep and the restorative effects it offers.
Is it possible that shiftworkers in more ordinary circumstances will be required to undertake the same extraordinary measures to maintain alertness? Perhaps not yet. We have not yet been able to overcome our need for sleep, as was shown by the soldiers in the Iraqi war who were subjected to long periods of sleep deprivation and who resorted to random napping to compensate. However, for the first time a drug has been approved in the United States for use in overcoming sleepiness associated with shift work sleep disorder.
This measure indicates that we are focusing our interventions away from finding the sources of the sleepiness and providing strategies to promote sleep. Instead, we are implementing strategies that simply overcome the sleepiness. Most shift workers are familiar with strategies for maintaining short term alertness, but is it advisable, in the long term, to maintain alertness through these methods? Or should getting enough sleep still be the best answer for ensuring alertness?

Fixing Sleep

Every year the National Sleep Foundation commissions a study on some aspect of sleep. This year the study examined market data on sleep products and services. The total industry was estimated to be $23.7 billion a year. There are obviously a lot of people looking for better sleep and they are looking at many different avenues for a fix. This includes everything from pillows and mattresses to medications and alternative therapies.
There is no one magic fix, however. The only way to know what will help you sleep better is to know what is causing your sleep problem. As logical as this may seem, most people never look beyond the symptoms of poor sleep - not being able to fall asleep or stay asleep and not feeling rested. Many people do not view sleep problems as health problems and so they never raise the issue with their physicians. As a result, they are perpetually looking for a fix for a problem they do not fully understand.
Those people who do talk to their physicians will often be prescribed a medication. For many of them, the medication will work. For many others, it won't, and others do not wish to be dependent on medication if there are other alternatives. Unfortunately, these people are on their own, searching the internet and talking to friends, about other products or alternative health practitioners.
Those who do talk to their physicians about their sleep problem may be referred to a sleep clinic. This is useful to determine if one has a sleep disorder like sleep apnea or restless legs syndrome. Knowing this is the root of the sleep problem can then lead to an appropriate strategy for improving sleep and well-being. Unfortunately, many sleep clinics are not equipped to address insomnia and circadian rhythm disorders. These people are therefore often the most likely to be seeking 'fixes' for their poor sleep.

Taking A Nap Is Essential

Anyone who has small children will know that it can be quite a chore to get them to go to sleep during the day. Children have a hard time sleeping during the day when it's light outside and others around them are awake. There are important reasons for ensuring they do have at least one nap a day and it is more than just to give you or the caregiver a break. There are actually connections between your child having a nap and the improvement of their physical and mental development. Children who take naps on a regular basis are said to be less likely to throw tantrums and have much better attention spans. So when the time comes around for you to search for the perfect accessories, these simple ideas should make your shopping experience an enjoyable one. You know your child better than anyone else, just purchase your sleep accessories with them in mind and that should be fine. Most people don't know that they need a rest period to energize their system. Power naps are healthy and they can help you relax. You would be surprised at how much of a benefit they can be.

Nap mats for preschool children are essential for any child attending preschool classes or a daycare center. Most daycare centers require that parents bring their own nap mat for their child. Without one, your preschooler will find it hard to settle down and have that mid afternoon nap that is essential to their development. Nap mats are also handy if your child is invited to stay at a relatives or friends house for a sleepover. The resting of your mind and body gives you that second wind to keep going. Some people are over-worked or put in long hours refuse to understand how much stress plays a part in not resting, which will usually cause an unwanted medical condition.

If you choose a plain one or some that are basic, your child may be less than enthusiastic, whereas if you pick one that represents your child's personality, they will find sleep time hard to resist. So if your child really loves animals or cartoon characters, these are the things you should look for in a nap mat design. Once they are comfortable with their own personal nap mat, they will find it easier to fall asleep. Children are also driven by their peers, so once they see that everyone else has great look sleep mats with bright colors etc. during nap time, they will not want to be left out.After taking a little nap, drink a refreshing non-caloric beverage like water with a few dashes of lemon, lime or fruit juice of your choice. This helps to replenish your cells and get them back in action. Also, try to eat light. Very heavy foods or highly sweetened beverages will usually cause your body to be in an inactive state.

Sleeping Position Cause Many Health Problems

Ones sleeping position can be the cause of many health problems including neck pain, back pain, and premature wrinkles especially if it is not properly supported. If you are dealing with health issues caused by your sleep position but can't seem to change the way you sleep, consider supporting your sleep position to prevent associated health problems. There are four main sleep positions: back, side, fetal and stomach. Each has their pros and cons that can be improved with the proper support. Sleeping positions for pregnant women is an important topic for pregnant women but one they might not think about until they find they are struggling to get a good night of sleep. The sooner you know how to properly sleep during pregnancy the more comfortable and healthy your pregnancy will be. Maternity pillows are also a great little secret for expecting moms to learn about to improve their sleep while pregnant.

When you sleep on your back it keeps your neck, head and spine in a neutral position which is good and because there is nothing pushing on your face it can help prevent wrinkles. Yeah! The only problem with sleeping on your back is the greater tendency for one to snore. To help support a back sleeping position use one pillow to keep your head and neck supported. The key is to keep the incline at a minimum and not prop your head too much. It is the recommended position for pregnant women can prevent neck and back pain and causing less snoring because the spine is elongated. However, with side sleeper's smashing their face all night sleeping on your side can cause wrinkles. The best way to support a sleeping on your side is with a full body pillow that fills the space above the shoulders to keep the neck in a neutral position and used to tuck between your legs for improved circulation.

The fetal position can be supported much like the side sleeping position with a body pillow that supports the head, neck, back and legs. The fetal position is common but not idea. It does cause less snoring and is good during pregnancy but bad for your neck and back and does not minimizing wrinkles. With the knees pulled up high and the chin tucked to the chest the chances of neck and back pain are greater and cause wrinkles. The only good thing about sleeping on your stomach is it can help ease snoring but is not helpful for avoiding neck and pack pain or minimizing wrinkles. Sleeping on the stomach puts pressure on the joints and muscles that will bother your nerves and lead to pain. It makes it difficult to maintain a neutral position for the spine and leads to soreness. If you are a stomach sleep, using just one thin pillow or nothing at all will best support your sleep position. When you inhale air if the air ways are not clear then they cause some kind of vibrations which is technically known as snoring. The common sense of preventing snoring would be to clear the breathing passage and allow your nose to breath easily. There are several snoring solutions available in the market; you can choose any one of them to come out of the snoring problem.

Cat's Sleeping Habits

If you already own a cat then you're probably all too familiar with their sleeping patterns. Cats love to sleep and it is actually the main activity on their agenda besides hunting, chasing, and eating. It may seem that at times all your cat does is sleep. If you have just adopted a cat or are planning to do so, here are some facts about cats' sleep behavior that you should know ahead of time. An average house cat needs approximately sixteen hours of sleep, while outdoor cats may sleep a little less than that. Kittens will sleep a lot also as they are still in the growing phase of their life. But why do they sleep so much? You might be surprised to know that their unusual sleeping habits are actually genetic. With so many different breeds of cats however there are other reasons besides genetics why cats sleep so much. They are not so different from the human body in that when it doesn't get the nutrients, vitamins, and other important fuels it gets tired. Because cats are carnivores and eat large amounts of meat, they will also get tired more as meat can make you sleepy.

Everyone knows that when you get bored you're more likely to fall asleep on the sofa, or go and take a nap. Cats are much the same in that when they are bored they will sleep. You play a vital role in how much they get out, and how much they can exercise. You can help your cat sleep less and be healthier by providing stimulating activities and toys for them. There are also many people who have trouble with their cats sleeping in litter boxes. While this is not a normal sleeping behavior it can be quite common and requires attention. So the question you're probably asking yourself is why and how do you stop it? Often times a litter box is a place of safety for a cat; a place of security much like a child's binky or blanket. Some cats that feel threatened by another animal or a child will begin sleeping in their litter boxes because it is the one place they feel the safest.

When it comes for sleep, cats take every opportunity, just like warriors. A very interesting fact is that cats have different levels of sleep. The first level of sleep is known as "catnapping". In this stage, the cats simply sits in an upright position, with the forepaws placed in the front, while the tail is straight out behind. The next stage is more relaxed, the cat lays its forelegs down in a horizontal position. In this position, cats are usually located in a strategic spot. Leopards rest like this on the tree branches. Cat reaches a rather deeper sleep when it is in the curled position, usually in a safe place, but the ears still remain mobile so that to catch any noise in their area. Their eyes are partly open and covered with a protective membrane. Theoretically, the cat is asleep, but its sensory detectors are still in function, but at a lower level, but still being able to detect whatever sounds like a prey or a threat. The rest of the time, cats conserve their energy by simply sitting or sleeping. One may say that cats sleep all the time. This is fairly untrue. Cats are very active when people aren't.

The Hibernation Of Tortoises

Tortoises in the wild respond to environmental signals around them to know when to begin their hibernation. Shorter days, cooler temperatures, and less available prey are signs that the turtle heeds to start the long period of rest. Turtle owners can help their pets slip into hibernation in ways that would be comfortable and suitable for them. For turtles that would hibernate outdoors, you can dig a burrow or a pit in their pen. Piling up leaves on large plastic containers can also be used to make the area more suitable for hibernation. The turtle's hibernation period can also be a bit misleading. It may seem to you that your pets are displaying activities you take as signs of their easing into hibernation, when in fact they may be experiencing some health issues. Prior to hibernation, turtles wind down and eat less than usual. As an owner, you should be careful to take note if your turtle has a runny nose, is underweight, or appears injured, distinguishing these indicators as signs of ill health, rather than preparation for hibernation. Only healthy turtles should be allowed to hibernate.

Tortoises are particularly vulnerable during the post hibernation period. When they wake they are usually very weak and have a low white blood cell count, meaning they are susceptible to infection. They also have a high urea level, due to the accumulation of metabolic toxins. This is exacerbated if the tortoise is dehydrated or has had a very long hibernation period. The combination of a high white blood cell count and a high urea level means that if anything else goes wrong, there is very little time available to diagnose and treat the problem. The problem is made worse in countries with an unnatural climate, such as the UK. In the wild, most tortoises have a long summer to prepare them for a short winter, and therefore a short hibernation period. In countries like the UK, tortoises have a short summer to prepare for a long hibernation period. It is very important therefore to artificially control the duration of hibernation, or else the tortoise may be fatally weakened and unable to recover organ function properly. The recommended maximum length for a hibernation is 3 months for a healthy adult tortoise, so most of them will need waking toward the end of January, and kept inside a warm enclosure until the summer.

During hibernation, it should also be the pet owner's responsibility to monitor the turtle's hydration, appearance, and activity. You should take note if there is an apparent weight loss in the turtle so that you can have it rehydrated or warmed. If the turtle has difficulty in breathing or is overly active in the period in which it is supposed to be hibernating, the temperature is most likely too warm, and the turtle is spending more energy than needed. If all seems well, tortoises should be bathed daily in shallow warm water and housed in an indoor enclosure, kept at 22 to 25 degrees centigrade, with both a basking lamp and a UVb light provided. A healthy tortoise should start to eat and urinate within a week. If this does not occur, veterinary attention is required. The owner must closely monitor appetite, thirst, urination, defaecation and activity for at least three weeks post hibernation. If the tortoise fails to urinate within 6 weeks of waking, the prognosis is very poor sadly.

The Habits Of Dog's Sleeping

Where to make your dog sleep is not an easy decision to make. You cannot just decide for your dog, though. It is better that you observe your pet where it usually takes its nap or where it normally sleeps first. Of course, you cannot just let your dog sleep around just anywhere. Let's say your pet loves to take its nap on the sofa, but you hate its hair spread all over the couch. Discipline your dog when you need to. Train your dog if you plan to designate a place for it to sleep. If you haven't been paying attention to your dog's needs, it's about time you take a closer look because dogs, like humans, need comfortable beds, too. Although beds for dogs are not equal in quality and comfort, you can have choices or rather have choices for your dog. Large dog beds contain the latest sophisticated bed technology and strong enough to take on your dog's full weight. Foam mattresses, such as the memory foam contracted by NASA to AMES Research Center, is polyurethane boosted with added chemicals, which increases the standard foam's thickness and gumminess and makes this foam a perfect cushion for the human body shape.

These are perfect beds for dogs with arthritis. Quality canine beds have a waterproof liner, which keeps the beds odor and stain free. The liner prevents liquids from seeping into the memory foam and prevents the growth of harmful allergens. This protective liner actually extends the life of the bed and gives your dog more sleeping pleasure. Because the foam molds into the dog's body shape, it soothes painful joints whatever the dog's sleeping position. Unless, you are willing to buy new beddings each time it outgrows the old one. Now, if you have an adult dog, what you need to consider is how your dog sleeps. Does it curl or does it stretch? The materials used for the bedding should also be considered as there are materials that when combined with urine, can produce poisonous substance.

You can also knit scrap cloths or old clothes that are not anymore being worn. This should keep the puppies warm during the night. Adult dogs can sleep in rags. There is also a variety of beddings available for them. You should be careful, however, in choosing beds for your dog. Make sure that the materials used for the bed passed the health and sanitary standards. If you are worried about the floor, take a look at the bed's bottom, it is encased in non-slip-grip material. No matter how large your dog, large dog beds won't be sliding all over the place and your dog can simply drop into his favorite spot for a nap anytime. If you have other dogs - there are other sizes available, too - small and medium beds for dogs, so each of your dogs have their own beds. By being firm right from the start and establishing that your dog sleeps on his own, you can ensure that he doesn't experience this 'rejection' once he gets a little older. Dogs can get restless during the night if they're not exercised regularly. Although he may also nap continually if there isn't much happening.

About Baby's Sleeping

Your baby only cares about one person, and that is himself. It is a basic survival instinct, and your baby's natural desire to feed will take precedence over everything in your life during this time. That is why whenever your baby finally starts to sleep all the way through the night for the first time, this is a huge relief for all parents. However, many parents are disturbed to find out that this does not always last. We have put together some tips keeping safety in mind to help you and your baby sleep happily and healthy. There are important factors to consider in your baby's sleeping environment. Baby's room, mattress and bedding for baby, how you should position your baby in bed and when to make the move from cot-to-bed. Read the tips below and help give your baby a safe and happy sleeping environment.

Your baby should lay flat on their back unless advised otherwise from a healthcare provider studies have shown this decreases the risk of SIDS, As an example, you may have your baby sleeping for seven or eight hours a night by the time she is four or five months old. However, there can be an interruption in her regular sleeping pattern, and she may start waking up in the middle of the night, or having problems going to sleep initially. your baby will most likely be practicing these new found skills in her crib, because she is so excited about them. This is why it is important to note that your baby's sleeping patterns are not always going to progress as you initially assumed.

This will just cause confusion for your baby, and help extend the interruption in her sleeping pattern. Trust the process and stick to your routines, if you want to get her back on a regular sleeping schedule again. The baby rubs the eyes, cries sometimes and has irregular movements. You must know that in that moment your child needs to sleep and you can help him fall asleep. There are cases when babies are very tired and fall asleep very hard, so if you did not make him sleep in half an hour, don't give up and insist. Do not forget that if it is customary to sleep in a different environment than the crib and his room he will have problems to rest properly. You can let him sleep when you are at a walk, but don't make from this a habit because it will be affect the sleep.

What's The Result Of Lack of Sleep ?

While you might think that you are simply cranky naturally, the problem could be from a total lack of sleep. Studies have shown that this also causes impatience and sudden mood swings as well. In some cases, you might find that it changes your overall personality.While most people will agree that a lack of sleep causes us to be tired the next day, many don't realize there are other effects on the body as well.When this happens, you might find that you are always hungry, even when you've just eaten. Your body is unable to determine what needs it actually has and soon you are consuming abnormal amounts of food that a little sleep could help to offset.That is the fact that sleeping right can help to curb both depression and anxiety as well. When you don't sleep enough, it can begin to wear down on your emotional state as we mentioned earlier.

Do you wake up in the middle of the night? Is this affecting your daily life and or day time activities? Sleep problems is on the rise! People who have difficulty in sleeping or not getting enough good quality sleep maybe suffering from Insomnia. This condition can slowly start effecting the performance or wellbeing during the daytime. No other ways to treat sleep apnea? No other alternatives to CPAP? Thank goodness for those of us who don't want nagging slow death sleep apnic medical conditions or love the idea of wearing an alien bomber co-pilot mask tethered to a noisy contraption every night. As well as a frequent topic of conversation at parties and events, that in this day and age it's impossible for anyone over 40 to get a good night's sleep? The symptoms include snoring, disruption of breathing while sleeping, feeling tired upon waking, aching head upon waking, daytime exhaustion and drowsiness, changes in disposition and attentiveness, and a decline in sex drive.

Their relationships suffer, their work output decreases and they feel unhealthy in general. It is a debilitating disorder that requires treatment. Untreated sleep apnea has been shown to be a contribution to many other serious problems, such as cardiovascular symptoms, which are prominent among middle-aged men.This is a multifaceted and personal question that should be discussed by you, your sleep doctor and your family doctor. The treatment should be chosen according to the type of apnea, the severity of the symptoms, and your other health considerations. One conservative treatment that has been proven to help is the application of various dental devices.The mandibular advancement device, referred to as MAD, is the most widely used instrument for treatment of sleep apnea. Its features are similar to a mouth guard, which forces the lower jaw downward and forward to maintain an open and unobstructed airway.

Sleep well then you can eat well

　　
Sleep quality has a huge impact on daily life as a poor or restless sleep can affect your work, strength and the ability to interact with others. During sleep, the restoration takes place both physically and mentally so that you can feel fresh and alert in the morning.Sleep needs vary from one person to the average maximum is 7 to 9 hours. You can judge whether or not you have the right amount of how you feel the next day - too much or too little sleep leaves a person feeling tired and irritable. Because growth hormone is released during sleep, babies, children and teens need more sleep than adults.
Sleep scientists discount the common myth that older people need less sleep, but the amount of sleep as adults' needs remains fairly constant. With age, however, the nature of the changes in sleep and the incidence of sleep disorders increases. The degree of time in deep sleep often decreases with age, and a person is likely to awaken more frequently during the night.It is not yet fully understood, but scientists know that the circadian rhythm of a person is established shortly after birth and is then kept as a "biological clock". Certain natural chemicals in the body improves sleep and diet plays a role. Here are some things that are known to affect sleep:
Eating too much or too little can disrupt sleep. A light snack before bedtime may promote sleep, but the food in excess can cause digestive problems, which leads to enlightenment.
Caffeine can disturb sleep. Something to eat or drink with caffeine can disrupt sleep, even if it is not true for everyone. Research has shown that older adults with insomnia report higher consumption of caffeine. If you are sensitive to caffeine, avoid it in the afternoon and evening.
Forget the fat. If you eat a high fat meal in the evening or eat foods that you will find the cause indigestion and heartburn, sleep may be disturbed and agitated.
*Do not eat late at night. People who suffer from heartburn or acid reflux should avoid late meals, heavy delaying stomach emptying. Lying on a full stomach is placed on encouraging disadvantaged gravitational acid and stomach juices flow into the esophagus, causing heartburn discomfort will make it harder to sleep.
Drinking fluids too close to bedtime can cause problems. Avoid fluids after dinner reduces the need to go to the bathroom during the night.
If your worries keep you awake all night, facing another day. Spend about 30 minutes after dinner to write problems and possible solutions, and then try to leave out.If you can not sleep, do not stay in bed worrying for more than 15 minutes. Arise, go to another room and read or watch television until you are sleepy. Be sure to get up on time the next day.

The need for sleep

Everybody has a need for sleep. Some of us sleep for a long time, some of us don’t get more than a few hours and very few of us don’t sleep at all. With recent studies suggesting that a lack of sleep is bad for our health, it makes it more important than ever that we do try and get a good night’s sleep.

Realistically, the factors that can affect a good night's sleep can be broadly broken down into two distinct categories; environmental factors and physical factors. Environmental factors include things such as temperature, noise and light. Temperature maybe more important than you think, if you’re too hot, then the chances are you’ll toss and turn, pull the covers on and off and this will all result in a restless night. Noise can be a major annoyance when trying to sleep. The level of acceptable noise will vary from person to person but you can almost guarantee that no one is able to sleep through excessive loud noise. Light is also an important factor, some people need complete darkness where as some are not so sensitive to the light. Everyone is different with their environmental needs but the three factors mentioned above will all have some impact on the quality of sleep.

Physical factors that can affect sleep can basically be attributed to the bed and the mattress. The firmness of a mattress is usually the most important factor, some people like it firm and some like it soft. The bed itself is also very important. A quality wooden bed, metal bed or divan bed available from Beds Direct is an absolute must. A poor quality bed can lead to noise and instability which can reduce both the length and quality of sleep, something which we all need to avoid.

For Better Memory, Sleep On It

Researchers find that a good night’s rest enhances learning and recall.
To boost your learning and sharpen your memory, skip the brain teasers and string around your finger. Take a nap. You won’t merely be resting—your brain continues to learn while you’re asleep.
Researchers at Michigan State University completed a study suggesting that the ability to learn while asleep is a distinct form of memory, separate from other forms. The study also suggests that individual differences in “sleep memory” affect performance while awake.

Whether you’re trying to master a difficult piano or guitar piece, parsing irregular verbs, or organizing facts and figures for a presentation, you stand a better chance of doing well tomorrow if you get a solid night’s sleep tonight.
“When we sleep, we’re reinforcing learned memories, experiences and behaviors that occurred during the daytime,” said Dr. Wesley Fleming, medical director of Sleep Center Orange County.
In the Michigan State study, researchers showed 48 pairs of related words, such as forest/timber and blacksmith/metal, to 255 participants. In the “awake” group, participants studied the pairs of words at 9 a.m., and completed a recall test immediately afterward in which they were shown one word and asked to remember the second word in all 48 pairs. They took a second test on the words at 7 p.m., along with another test involving equations and letters.
In the “sleep” group, participants studied the word pairs and took the first test at 7 p.m., then were tested again at 9 the following morning, after a night’s sleep. They did significantly better on the second test than the awake group, reinforcing the idea that the brain continues to process information on an unconscious level during sleep.
In findings published in the Journal of Experimental Psychology, the researchers also speculate that people with a greater ability to process and recall information while awake have an increased capacity for unconscious, or sleep memory. Study participants who recalled more word pairs immediately after they studied them also had higher scores, and increased recall, after they had slept. So, if you have a good memory to begin with, you might derive even more benefit from sleep.
A National Sleep Foundation survey reported that 43 percent of Americans say they rarely or never get a good night’s sleep during the week. Anyone who has felt befuddled during a test after an all-nighter or befogged during an early morning meeting knows that insufficient or poor quality rest affects performance.
Both the quality and quantity of sleep count, said Dr. Fleming. Even a long stretch in bed won’t do you much good if your sleep is fragmented by alcohol before bed, sleep apnea, low oxygen, restless legs or snoring (yours or a bedmate’s).

Healthy Sleep Tips

　　The following ten tips can help you achieve sleep and the benefits it provides. These tips are intended for "typical" adults, but not necessarily for children or persons experiencing medical problems.
Finally, if you have trouble falling asleep, maintaining sleep, awaken earlier than you wish, feel unrefreshed after sleep or suffer from excessive sleepiness during the day or when you wish to be alert, you should also consult your physician. Be sure to tell him/her if you have already tried these tips and for how long. To check for possible sleep problems, go to our checklist, "How's Your Sleep?"

1. Maintain a regular bed and wake time schedule including weekends.
2. Establish a regular, relaxing bedtime routine such as soaking in a hot bath or hot tub and then reading a book or listening to soothing music.
3. Create a sleep-conducive environment that is dark, quiet, comfortable and cool.
4. Sleep on a comfortable mattress and pillows.
5. Use your bedroom only for sleep and sex.
6. Finish eating at least 2-3 hours before your regular bedtime.
Eating or drinking too much may make you less comfortable when settling down for bed. It is best to avoid a heavy meal too close to bedtime. Also, spicy foods may cause heartburn, which leads to difficulty falling asleep and discomfort during the night. Try to restrict fluids close to bedtime to prevent nighttime awakenings to go to the bathroom, though some people find milk or herbal, non-caffeinated teas to be soothing and a helpful part of a bedtime routine.
7. Exercise regularly. It is best to complete your workout at least a few hours before bedtime.
In general, exercising regularly makes it easier to fall asleep and contributes to sounder sleep. However, exercising sporadically or right before going to bed will make falling asleep more difficult. In addition to making us more alert, our body temperature rises during exercise, and takes as much as 6 hours to begin to drop. A cooler body temperature is associated with sleep onset... Finish your exercise at least 3 hours before bedtime. Late afternoon exercise is the perfect way to help you fall asleep at night.
8. Avoid caffeine (e.g. coffee, tea, soft drinks, chocolate) close to bedtime. It can keep you awake.
Caffeine is a stimulant, which means it can produce an alerting effect. Caffeine products, such as coffee, tea, colas and chocolate, remain in the body on average from 3 to 5 hours, but they can affect some people up to 12 hours later. Even if you do not think caffeine affects you, it may be disrupting and changing the quality of your sleep. Avoiding caffeine within 6-8 hours of going to bed can help improve sleep quality.
9. Avoid nicotine (e.g. cigarettes, tobacco products). Used close to bedtime, it can lead to poor sleep.
Nicotine is also a stimulant. Smoking before bed makes it more difficult to fall asleep. When smokers go to sleep, they experience withdrawal symptoms from nicotine, which also cause sleep problems. Nicotine can cause difficulty falling asleep, problems waking in the morning, and may also cause nightmares. Difficulty sleeping is just one more reason to quit smoking. And never smoke in bed or when sleepy!
10. Avoid alcohol close to bedtime.
Although many people think of alcohol as a sedative, it actually disrupts sleep, causing nighttime awakenings. Consuming alcohol leads to a night of less restful sleep.
If you have sleep problems...
Use a sleep diary and talk to your doctor. Note what type of sleep problem is affecting your sleep or if you are sleepy when you wish to be awake and alert. Try these tips and record your sleep and sleep-related activities in a sleep diary. If problems continue, discuss the sleep diary with your doctor. There may be an underlying cause and you will want to be properly diagnosed. Your doctor will help treat the problem or may refer you to a sleep specialist.

Sleep report opens eyes

　　Sleep deprivation is costing the United States hundreds of billions of dollars each year. So say the experts behind a report that highlights this burgeoning and oft-ignored health problem.
Round-the-clock television and lengthening work days mean that many people spend less time in bed. Although everyone is aware that not getting enough sleep can have ill effects, doctors and researchers are just beginning to realize the toll on our health.

To estimate the size of society's sleep problem, and find ways to solve it, a group of sleep-research organizations asked the Institute of Medicine to study the issue. Its 14-person panel released their report yesterday1.
The panel says that the impact of poor sleep is "shocking" even to experts in the field. They say that some 50 million to 70 million Americans are suffering from a sleep disorder and countless more from sleep deprivation.
Many sleep specialists say that a good night's kip is just as important for health as diet and exercise. The problem "is underappreciated and probably underestimated", says Harvey Colten of Columbia University in New York City, who chaired the panel.
Sleeping killer
Most people are thought to need seven to nine hours' slumber each night, and anything less than that starts to cause mental and physical slip-ups. But many fail to heed this advice. "People take it very lightly," says Charles Czeisler of Harvard Medical School in Cambridge, Massachusetts, and head of the Sleep Research Society.
At the more severe end of the spectrum are disorders with clear clinical definitions, such as chronic insomnia, narcolepsy and sleep apnea, a common condition in which sufferers temporarily stop breathing at night.
The results can be serious. Some 20% of serious car-crash injuries are linked to sleepy drivers. And a growing number of studies link poor sleep to an increased risk of major killers such as obesity, diabetes and heart disease, though the reasons for this link are so far unclear. "What's being appreciated now is that sleep is integrated with many other fields of medicine," Czeisler says.
It is difficult to tot up the true costs of these problems. According to one estimate listed in the report, US businesses lose roughly $150 billion a year because tired employees skip work, have accidents or are less productive. On top of this are the costs of increased medical visits and accidents.

Good-sleep report - Think Healthy

　　Jasmine: just what the doctor ordered People who slept in jasmine-scented rooms slumbered more soundly and awoke feeling less anxious than people who slept in unscented rooms, a study at Wheeling Jesuit University in West Virginia found. The sweet smell of this tropical flower also proved more conducive to sleep than did lavender, an aroma long considered relaxing.
Ramin Ganeshram
Best naps for grownups If you're going to take a daytime snooze, make it a catnap. "Ten minutes of sleep in the midafternoon provides immediate benefits in terms of improved alertness and performance that appear to last for at least two hours," says Amber Tietzel, of Flinders University in Adelaide, Australia. Five-minute naps were too short, and 20- or 30-minute nappers awoke groggy.
K.D.
Win a free "sleep kit" If you still haven't found a way to get enough shut-eye, consider this: The older you get, the more sleep-deprived you're likely to become. Rather than getting depressed by these findings, use them to create good sleep habits now, particularly from March 31 through April 6 (National Sleep Awareness Week, sponsored by the National Sleep Foundation). For help, log on to www.sleepfoundation.orq or unisom.com; Unisom is sponsoring a sleep challenge and offering the first 1,000 registrants a free "Sleep Easy America" kit with sleep tips, a T-shirt and more.

Sleep paralysis

　　What is sleep paralysis?
Sleep paralysis consists of a period of inability to perform voluntary movements either at sleep onset (called hypnogogic or predormital form) or upon awakening (called hypnopompic or postdormtal form).
Sleep paralysis may also be referred to as isolated sleep paralysis, familial sleep paralysis, hynogogic or hypnopompic paralysis, predormital or postdormital paralysis
What are the symptoms?
A complaint of inability to move the trunk or limbs at sleep onset or upon awakening
Presence of brief episodes of partial or complete skeletal muscle paralysis
Episodes can be associated with hypnagogic hallucinations or dream-like mentation (act or use of the brain)
Polysomnography (a sleep recording) shows at least one of the following:
suppression of skeletal muscle tone
a sleep onset REM period
dissociated REM sleep
Is it harmful?
Sleep paralysis is most often associated with narcolepsy, a neurological condition in which the person has uncontrollable naps. However, there are many people who experience sleep paralysis without having signs of narcolepsy. Sometimes it runs in families. There is no known explanation why some people experience this paralysis. It is not harmful, although most people report feeling very afraid because they do not know what is happening, and within minutes they gradually or abruptly are able to move again; the episode is often terminated by a sound or a touch on the body.
In some cases, when hypnogogic hallucinations are present, people feel that someone is in the room with them, some experience the feeling that someone or something is sitting on their chest and they feel impending death and suffocation. That has been called the “Hag Phenomena” and has been happening to people over the centuries. These things cause people much anxiety and terror, but there is no physical harm.
What else can you tell me about sleep paralysis?
Some people with disrupted sleep schedules or circadian rhythm disturbances experience sleep paralysis
A study found that 35% of subjects with isolated sleep paralysis also reported a history of wake panic attacks unrelated to the experience of paralysis
Sixteen percent of these persons with isolated sleep paralysis met the criteria for panic disorder
How can I stop the sleep paralysis?
In severe cases, where episodes take place at least once a week for 6 months, medication may be used.
You may be able to minimize the episodes by following good sleep hygiene:
getting enough sleep
reduce stress
exercise regularly (but not too close to bedtime)
keep a regular sleep schedule

The introduction about sleep

　　Sleep is a behavioral state that is a natural part of every individual’s life. We spend about one-third of our lives asleep. Nonetheless, people generally know little about the importance of this essential activity. Sleep is not just something to fill time when a person is inactive. Sleep is a required activity, not an option. Even though the precise functions of sleep remain a mystery, sleep is important for normal motor and cognitive function. We all recognize and feel the need to sleep. After sleeping, we recognize changes that have occurred, as we feel rested and more alert. Sleep actually appears to be required for survival. Rats deprived of sleep will die within two to three weeks, a time frame similar to death due to starvation.

It is not normal for a person to be sleepy at times when he or she expects to be awake. Problem sleepiness may be associated with difficulty concentrating, memory lapses, loss of energy, fatigue, lethargy, and emotional instability. The prevalence of problem sleepiness is high and has serious consequences, such as drowsy driving or workplace accidents and errors. Lifestyle factors and undiagnosed or untreated sleep disorders can cause problem sleepiness. Lifestyle factors include not getting enough sleep, having an irregular sleep schedule, and using alcohol or certain medications. Of the more than 70 known sleep disorders, the most common are obstructive sleep apnea, insomnia, narcolepsy, and restless legs syndrome. Large numbers of individuals suffering from these sleep disorders are unaware of—and have not been diagnosed or treated for—their disorder.
Problem sleepiness can be deadly. Approximately 100,000 automobile crashes each year result from drivers who were “asleep at the wheel.” In a survey of drivers in New York State, approximately 25 percent reported they had fallen asleep at the wheel at some time.Crashes in which the driver falls asleep are especially common among young male drivers. One large study found that in over 50 percent of fall-asleep crashes, the driver was 25 years old or younger.In addition to the high risk of automobile crashes, problem sleepiness can cause difficulties with learning, memory, thinking, and feelings, which may lead to poor school and work performance and difficulty with relationships. Furthermore, problem sleepiness leads to errors and accidents in the workplace.
Very few textbooks for high school students provide any scientific information about changes that occur in the body during sleep and how those changes affect our ability to move and think. Of course, we’ve heard that a good night’s sleep will help us perform better on a test the next day, but is this based on scientific fact, or is it just a continuing myth? The lack of information in textbooks may be due to the fact that sleep research is only recently gaining recognition. A great deal remains to be learned through scientific studies, including an answer to the key question, What is the function of sleep? Although its function remains unclear, research is providing a great deal of information about what happens in the brain and body during sleep and how the body regulates sleep.

10 Worst Ways to Ruin Your Sleep

　　1.Eat a large meal or drink lots of fluids right before bed.
There’s nothing like a full bladder or stomach to disrupt your sleep. Getting up to urinate will interrupt sound rest, so drinking too much before bed may mean multiple trips to the bathroom during the night. Eating a large meal near bedtime may provoke heartburn symptoms when you lie down that can make you uncomfortable.
2.When you can’t sleep, just lie there and suffer.
If you are having trouble getting to sleep, the last thing you need to do is lie there awake. If this happens chronically, as may occur in insomnia, you may learn to associate your bed with anxiety and not being asleep. Rather than tossing and turning, try a relaxing activity like reading.
3.Try to sleep somewhere that is too cold, too warm, or too noisy.
It’s no use trying to sleep somewhere that is stimulating to our senses. If the stereo is blaring, the lights are on, and it’s stifling, how can you expect to sleep? Subtle variations on this theme will likewise make it hard to catch a few winks.
4.Take prolonged naps.
This one may be a little controversial. Some cultures promote the midday nap, and many people swear by them. If you sleep well at night, it may not be a problem. However, if you are having trouble sleeping then, the last thing you need to do is to add fuel to the fire by sleeping some during the day. Naps diminish your ability to sleep at night, and excessive daytime sleepiness may suggest a sleep disorder.
5.Use your bedroom as a stimulating multipurpose room.
Filling your bedroom with televisions, gaming systems, computers, telephones, and other gadgets will ensure a plethora of stimulation will be at hand. Unfortunately, none of these will help you to sleep better. Using them just prior to bed will prompt your brain to be active, and this is the last thing you need to fall asleep.
6.Enjoy an alcoholic drink, cup of coffee, or cigarette just prior to bed.
Though grandpa may have always enjoyed an alcoholic “nightcap” to get to sleep, this is actually not helpful. It may cause you to feel a little drowsy, but it fragments the stages of your sleep and makes it more disrupted. Caffeinated beverages like coffee, tea, soda pop, and foods like chocolate work as stimulants to keep you awake. Likewise, nicotine from a cigarette will ruin your ability to sleep, and the craving associated with withdrawal may wake you during the night. These things should be avoided in the six hours before bed.
7.When you get busy, just sleep less.
We all get busy for different reasons, and it’s easy to find extra time in the day by sleeping less. Why waste eight hours in bed? Wouldn’t you rather be watching television, playing on the internet, or spending time with your friends or family? Unfortunately the quality of the time we spend awake is significantly impacted by not getting enough rest. If you cut back on sleep, you may find that you aren’t gaining much if you spend the day bleary-eyed and befuddled.
8.Stay active until the moment you hop into bed.
Sleep is a quiet, relaxing activity, so it doesn’t make much sense to try to transition to that directly from something that is quite the opposite. Our bodies don’t do well with abrupt changes. The same is true for getting ready to sleep. Quiet sleep rituals such as reading, listening to calming music, or taking a nice bath helps prepare us mentally and physically for sleep.
9.Exercise before bed.
Although it is ideal to exercise every day -- and this will likely ensure a good night’s sleep -- doing it right before bed is a bad idea. It causes difficulties as your body will be revved up when you should be winding down.
10.Vary your sleep time from one day to the next.
We are creatures of habit, and our sleep is no exception. If you go to bed and get up at different times every day, your body will have no sense of when it is supposed to feel tired and sleep. This ultimately depends on our natural clock called the circadian rhythm, and varying the times we are asleep can negatively influence it. By keeping a consistent schedule, we are able to sleep better.

Obstructive sleep apnea affects many people

　　Obstructive sleep apnea affects more than 12 million people nationwide. Daytime sleepiness and weight gain are usually the first symptoms that come to mind. Intimacy problems are an oft-overlooked aspect of untreated sleep-disordered breathing. Sleep apnea can cause erectile dysfunction in men and a loss of libido in women.
A recent study published in The Journal of Sexual Medicine looked at the prevalence of sexual dysfunction in women with sleep apnea. A sample of 80 women diagnosed with sleep apnea and 240 women without the disorder completed questionnaires about sexuality. Findings show female patients with sleep apnea had much higher rates of sexual problems.
A similar study conducted in 2009 used questionnaires to examine the prevalence of erectile dysfunction and sexual problems in men with sleep apnea. Almost 70 percent of men diagnosed with sleep apnea had erectile dysfunction, compared to 34 percent without the sleep disorder.
Sexual dysfunction may be linked to sex hormones such as testosterone. These hormones rise with sleep and drop when sleep duration or quality is insufficient. Brief wakings from sleep apnea secretly wreak havoc on your sleep quality, which can lower hormone levels.
Before you turn to that ubiquitous little blue triangle for help, find out if sleep apnea is causing your sex problems. The easiest way to know for sure is by getting an overnight sleep study at an AASM-Accredited Member Sleep Center. Common treatments for sleep apnea such as CPAP or oral appliance therapy can improve your sleep quality and intimacy so you won’t need to take a pill every time you want to be intimate.

The Secret to Summer Sleep? Get a Hammock…

　　Scientists are suggesting that to make the most of your afternoon siesta you should lie down in a hammock. A team of researchers at the University of Geneva found that the swinging motion “exerts a synchronizing action in the brain that reinforces endogenous sleep rhythms.”

They conducted a study on twelve healthy male volunteers, ages 22-38, who were all good sleepers, non-habitual nappers with no excessive daytime sleepiness and low anxiety levels. The man were asked to nap on a bed that was either stationary or rock gently. Gentle swinging meant that the study participants fell asleep faster, they spent more time in the deep sleep phase and over all got a better quality sleep.
Researchers are not sure exactly why the swaying from side to side has an effect on sleep but they suspect that the motion helps to relax, but it is also possible that it directly affects the brain sensors responsible for sleep and other functions such as memory. Scientist from Geneva believe that their discovery may help to develop new treatment for insomnia and rehabilitation after traumatic brain injury.

Too Tired? 5 Ways To Get More Zzzs

　　If you think that you can skimp on sleep during the week and make up for it on the weekend—and still perform your best at work—you’re mistaken.

A recent study found that sleeping late on the weekend isn’t enough to help you recover when you’re sleep deprived, especially if you’re a guy.
In the study, presented at Sleep 2011, an annual meeting of the Associated Professional Sleep Societies, subjects were restricted to six hours per night of sleep for six nights and then allowed to sleep 10 hours the next two nights. They were given cognitive tests throughout the week.
In men and women, their performance decreased dramatically after being sleep deprived, and did not improve after the two nights of recovery sleep. Although people reported they felt less tired after the longer nights of sleep, their performance was as poor as it was in the midst of their sleep deprivation.
But compared to men, women felt less sleepy and had a smaller drop in their performance when they were sleep deprived, and they experienced greater improvements after they were allowed to sleep later. That may be because women tend to spend more of their sleep time in the more restorative “slow-wave” sleep than men.
“Women with a higher amount of deep sleep can handle better the effects of one work-week of mild sleep deprivation, and their recovery is more complete after two nights of extended sleep,” said the lead researcher, Dr. Alexandros N. Vgontzas, director of the Sleep Research and Treatment Center at the Penn State Milton S. Hershey Medical Center in Hershey, Pa.
Women may be wired to have a deeper more restorative sleep because their child-rearing responsibilities cut into the amount of sleep they get.
Most Americans report getting about six hours and 55 minutes of sleep on average weeknights, but we need from 7 to 9 hours of shut-eye. Eking out even another half hour of sleep for many of us could make the difference between good and poor productivity the next day.
To find the time, take this advice from the experts:
1. Don’t watch TV before bed. Your bedtime routine may include watching TV, but you’d probably go to sleep a lot earlier if you skipped Parenthood or the 11 p.m. news, not to mention Letterman. DVR your favorite late-night shows and grab a book instead. Read for a half an hour and hit the hay.
2. Log off early. About 95 percent of Americans use some type of electronics like TV, computer, video game or cellphone within the hour before bed. But computers, cell phones and other interactive media are stimulating and can disrupt the sleep-onset process even more than watching TV. If you need to use your computer in the evening, do it right after dinner and give yourself a limited amount time to check your e-mails or catch up on Facebook. It’s so easy to spend hours on the computer without realizing how much time has passed.
3. Don’t drink to get to sleep faster. Though drinking alcohol may help you fall asleep, it increases the number of times you wake up throughout the night, making your sleep less restorative.
4. Don’t exercise after 8 p.m. Exercising right before bed (within three hours of bedtime) can stimulate your body and make it more difficult to wind down and fall asleep.
5. Alternate late nights. If you must watch TV or stay up late on certain nights, don’t do it every night. Give yourself every other night to make it up. Otherwise your sleep debt will add up and will affect your performance all week.

Tips for Sleeping During Pregnancy

　　Sleeping during pregnancy can be a big problem for many women. Sometimes the issue is that you have way too much on your mind, so it becomes difficult to settle down for sleep. Other times, sleep problems are caused by the general discomfort that's common in the second and third trimesters. Many women also experience sleep problems brought on by the need to empty their bladders more often than usual. Some scientists actually think that pregnancy sleep problems might be related to hormonal changes that are meant to get you used to waking up every few hours like you'll have to do with a newborn!

You're already likely to be exhausted during pregnancy, so don't let extra sleep problems create even more tiredness in your life. Instead, use these tips to help you get a better night's sleep, no matter what trimester you're in.
Don't drink a lot of water or other fluids right before bed. Certainly you need to up your intake of water and other healthy fluids during pregnancy, but you don't have to do it right before bed. A few hours before bed, start tapering off your fluid intake. If you get thirsty, have just enough sips of water to quench your thirst. This can dramatically impact your ability to stay in bed asleep longer instead of getting up to use the bathroom!
Ease lower back pain with extra pillows. It's best for pregnant women in the second trimester or later to sleep on the left side, which gets the most blood flow to the uterus and kidneys. However, this might be uncomfortable for you at first. Sleeping with your knees bent with a pillow between them can help. Experiment with placing pillows behind your back, too, since this can help support your lower back and ease that pain that often comes with later stages of pregnancy.
Sleep during the day if you can't sleep at night. If possible, take naps during the day. You'll probably need more sleep than usual during your first and third trimesters, and daytime naps can help. Some women actually have an easier time sleeping and getting comfortable during the day, so don't be afraid to sleep then if that's what works for you. Just make sure you're getting your rest!
Exercise for at least thirty minutes a day. Most women in normal pregnancies are encouraged to exercise every day. Talk with your healthcare provider before starting a regimen, but exercise may help you sleep better. It can burn of excess energy, calm your mind, and loosen sore muscles to make sleeping easier. Great exercises for pregnant women include walking, swimming, yoga, and aerobics.
Don't force yourself to sleep. One of the worst things you can do is to try to force yourself to sleep when you can't. Go to bed, and try to fall asleep for about fifteen minutes. If you just can't sleep, feel free to get back up and read, do some needlework, or whatever will make you sleepy. Forcing yourself to sleep will probably just make your brain stay active longer, so try to work with your body instead of against it!

Neck pain can result from poor posture, injury, stress, disease, and other sources. Most of the neck pain, back pain and shoulder pain can be prevented by specially designed Neck Pillow. In order to get good nights sleep on is advised to get the pillow in the line of your body and thus it helps the neck and gives the support to the head and neck. When traveling, it will be great for carrying and for sleeping in hotels. It can be folded for traveling purpose. You can easily fill in water and drain out water anytime, anywhere at your convenience. Since hotel pillows are traditional thick and fluffy, you will find out that the pillows are not comfortable at all because they are not designed for your specific needs, you will be much more comfort and sleep better with it.

Baby Sleep

Sleeping is one of the most important things for us to maintain our health. Proper sleep affects how we perform throughout the day. The better we sleep, the better our performance. In spite of the importance of sleep, most pillows were not designed to properly support the body to ensure a good night’s sleep.
The perfect height of a pillow should be 8 to 15 cm because a pillow which is too high will lead to the neck being bent forwards, thus affecting backbone muscles, as well as the blood circulation of the brain, resulting in backbone diseases, pressing the blood vessels and nervous system, aches etc. In serious cases, uneasiness while resting, pressure in the throat and resulting in serious snoring.

A pillow which is too low will result in excessive flow of blood in the brain, blood vessels in the brain being expanded and experiencing pressure. Uneasiness of the head after the sleep, swollen eye lids are common signs and therefore are bad for those who have high blood pressure. You will need to replace your pillow once your pillow gets older. As your pillow gets older it becomes uncomfortable, lumpy and may have as much as 10% of their weight made up of dead dust mites and droppings. Dust Mite does most of their attacking at night while you are asleep. You will find that it is very difficult for you to get a good night sleep with your old uncomfortable pillow.

Getting back in sync with your body’s natural sleep

Good sleep strategies are essential to deep, restorative sleep you can count on, night after night. By learning to avoid common enemies of sleep and trying out a variety of healthy sleep-promoting techniques, you can discover your personal prescription to a good night’s rest.

Do you want to be productive, mentally sharp, emotionally balanced, and full of energy all day long? The way you feel during your waking hours hinges on how well you sleep at night.The key is to experiment. What works for some might not work as well for others. It’s important to find the sleep strategies that work best for you.

The first step to improving the quality of your rest is finding out how much sleep you need. How much sleep is enough? While sleep requirements vary slightly from person to person, most healthy adults need at least 8 hours of sleep each night to function at their best.

Getting back in sync with your body’s natural sleep–wake cycle—your circadian rhythm—is one of the most important strategies for achieving good sleep. If you keep a regular sleep schedule, going to bed and getting up at the same time each day, you will feel much more refreshed and energized than if you sleep the same number of hours at different times. This holds true even if you alter your sleep schedule by only an hour or two. Consistency is important.

Set a regular bedtime. Go to bed at the same time every night. Choose a time when you normally feel tired, so that you don’t toss and turn. Try not to break this routine on weekends when it may be tempting to stay up late. If you want to change your bedtime, help your body adjust by making the change in small daily increments, such as 15 minutes earlier or later each day.

Wake up at the same time every day. If you’re getting enough sleep, you should wake up naturally without an alarm. If you need an alarm clock to wake up on time, you may need to set an earlier bedtime. As with your bedtime, try to maintain your regular wake–time even on weekends. Nap to make up for lost sleep. If you need to make up for a few lost hours, opt for a daytime nap rather than sleeping late. This strategy allows you to pay off your sleep debt without disturbing your natural sleep–wake rhythm, which often backfires in insomnia and throws you off for days.

The power of sleep

Regularly skimp on “service” and you’re headed for a major mental and physical breakdown. It’s not just the number of hours in bed that is important—it’s the quality of those hours of sleep. If you’re giving yourself plenty of time for sleep, but you’re still having trouble waking up in the morning or staying alert all day, you may not be spending enough time in the different stages of sleep—especially deep sleep and REM sleep. By understanding how the sleep cycles work and the factors that can lead to those cycles being disrupted, you’ll be able to start getting both the quantity and the quality of sleep you need.Many of us want to sleep as little as possible—or feel like we have to. There are so many things that seem more interesting or important than getting a few more hours of sleep. But just as exercise and nutrition are essential for optimal health and happiness, so is sleep. The quality of your sleep directly affects the quality of your waking life, including your mental sharpness, productivity, emotional balance, creativity, physical vitality, and even your weight. No other activity delivers so many benefits with so little effort!

Sleep isn’t merely a time when your body and brain shut off. While you rest, your brain stays busy, overseeing a wide variety of biological maintenance tasks that keep you running in top condition and prepare you for the day ahead. Without enough hours of restorative sleep, you’re like a car in need of an oil change. You won’t be able to work, learn, create, and communicate at a level even close to your true potential. Your internal 24-hour sleep-wake cycle, otherwise known as biological clock or circadian rhythm, is regulated by processes in the brain that respond to how long you’ve been awake and the changes between light and dark. At night, your body responds to the loss of daylight by producing melatonin, a hormone that makes you sleepy. During the day, sunlight triggers the brain to inhibit melatonin production so you feel awake and alert.

This sleep-wake cycle can be disrupted by factors such as nightshift work, traveling across time zones, or irregular sleeping patterns, leaving you feeling groggy, disoriented, and sleepy at inconvenient times. The production of melatonin can also be thrown off when you’re deprived of sunlight during the day or exposed to too much artificial light at night, disrupting the sleep-wake cycle and preventing you from getting the sleep you need.

Most sleeping stylies

Since the emergence of symptoms of chest pain was not recognized by the sufferer, GERD while sleeping also called asymptomatic silent reflux or heartburn. These symptoms will disappear when you wake up, so that felt just being tired because sleep is not qualified. In addition, the position of sleep can also affect the rise of stomach acid. Aka Spinchter valve that limits the stomach into the esophagus with the channel will be weakened if the side sleeping position to the right, so it is more advisable to sleep on your left.To be able to sleep more soundly, you should not eat before bedtime triggers stomach acid such as acidic or spicy foods, alcohol and chocolate. It could also chew gum before bed, because it can increase saliva production which will neutralize stomach acid.

Normally the body can be arranged for during sleep urinary tract can hold up to 6-8 hours.However, in some conditions such as diabetes and advanced age, such a regulatory function does not run so often wake to urinate. The condition of frequent urination at night is called nocturia and generally make people disturbed his sleep because of frequent waking. There also are not awake, but sleep so restless because the body constantly sends signals to the brain that the bladder is full. The fix is ??relatively easy, ie, with not too much to drink for 3 hours before bedtime. Limit consumption of tea, coffee and alcohol because they are diuretics or shed the urine so that it can aggravate nocturia.

Grinding teeth during sleep or bruxism is a neurological disorder that is often not realized by the sufferer, unless there are other people who reminded him. Another form of bruxism jaw is clamped with a very strong pressure. Although not realized, bruxism is very disturbing relaxation of facial muscles so he could not sleep well. Not infrequently the pressure that occur during the night causing pain in the jaw bone, so that less and less quiet sleep. Because it deals with neurological conditions, bruxism should be consulted to the dentist although several tools such as dental bearings can be purchased alone. Usually, doctors also recommend people with bruxism to stop chewing gum because his mouth movements are often carried away in his sleep.

Restless leg syndrome or restless leg syndrome causes the legs would not stop moving while sleeping. Movement is diverse, ranging from kicking to constantly change positions of the crosses to the left move to right all night.This syndrome usually occurs during sleep entered the phase of rapid eye movement (REM) so he could not sleep soundly. Though unconscious, the body requires energy to move my legs a little not so normal that when I wake up feeling tired. Because it is not known exactly what causes it, restless leg syndrome is rather difficult to overcome. But according to some studies, vitamin B in the online red, spinach and vegetables can reduce the symptoms that accompany restless legs syndrome.

Breathing through the mouth to make the supply of oxygen to the brain and muscles is reduced, so the body becomes unfit waking. Breathing through the mouth also risk triggering the most severe snoring or is airway obstruction or sleep apnea.If the saliva dripping and leaving a spot on the pillow and in the corner of the lips, it was a sign mouth continually open during sleep. Respiratory likely to occur through the mouth or mouth breathing, not through the nose like normal people breathe.　　　　
Bruxism and restless leg syndrome is actually included in the category of REM Behavior Disorder or behavioral disturbances in REM phase. Another term for sleep disorders such as parasomnias that this is not normal is defined as behavior that is done without conscious during sleep. There are many other forms of parasomnias, including sleep talking (ngelindur), sleep walking (walking in his sleep), sleep texting (sending SMS while sleeping) and even sleep eating (eating while sleeping). There is again the most exhausting, namely having sex while asleep or seksomnia.

Restless legs syndrome disease

One type of RLS usually starts early in life (before 45 years of age) and tends to run in families. It may even start in childhood. Once this type of RLS starts, it usually lasts for the rest of your life. Over time, symptoms slowly get worse and occur more often. If you have a mild case, you may have long periods with no symptoms.

Restless legs syndrome (RLS) is a disorder that causes a strong urge to move your legs. This urge to move often occurs with strange and unpleasant feelings in your legs. Moving your legs relieves the urge and the unpleasant feelings.

People who have RLS describe the unpleasant feelings as creeping, crawling, pulling, itching, tingling, burning, aching, or electric shocks. Sometimes, these feelings also occur in the arms.

The urge to move and unpleasant feelings happen when you're resting and inactive. Thus, they tend to be worse in the evening and at night.Another type of RLS usually starts later in life (after 45 years of age). It generally doesn't run in families. This type of RLS tends to have a more abrupt onset. The symptoms usually don't get worse over time.

Some diseases, conditions, and medicines may trigger RLS. For example, the disorder has been linked to kidney failure, Parkinson's disease, diabetes, rheumatoid arthritis, pregnancy, and iron deficiency. When a disease, condition, or medicine causes RLS, the symptoms usually start suddenly.Medical conditions or medicines often cause or worsen the type of RLS that starts later in life.

Sleeping could lower your blood pressure

In the research, more than 270 healthy men ages 19 to 64 who were not taking blood pressure medication wore automatic blood pressure cuffs. They were first asked to lie down face up and later were told to turn over on their stomachs.Yasuharu Tabara of Ehime University School of Medicine in Ehime, Japan, noted that high blood pressure during the night can increase the risk of a night time heart attack, reports Patient Health International.

In almost all the men, their overall blood pressure dropped significantly when they were face down. And 25 of the men experienced an even more dramatic decrease of more than 15 points when they just turned over onto their stomachs.

In addition, systolic blood pressure, which is the force blood exerts on the artery walls when the heart beats, fell by as much as 15 mmHg in response to moving into the prone position, compared with the supine position, reports Patient Health International.

"These findings indicate that sleeping position could influence blood pressure," the researchers said. "Marked change in blood pressure during sleep by turning the position may need to be further studied as a possible cause of the cardiovascular events during the sleep."

Bad insufficient sleep could cause diseases

While we often consider sleep to be a “passive” activity, sufficient sleep is increasingly being recognized as an essential aspect of health promotion and chronic disease prevention in the public health community.

Insufficient sleep is associated with a number of chronic diseases and conditions—such as diabetes, cardiovascular disease, obesity, and depression—which threaten our nation’s health. Notably, insufficient sleep is associated with the onset of these diseases and also poses important implications for their management and outcome. Moreover, insufficient sleep is responsible for motor vehicle and machinery-related crashes, causing substantial injury and disability each year. In short, drowsy driving can be as dangerous—and preventable—as driving while intoxicated.

More than one-quarter of the U.S. population report occasionally not getting enough sleep, while nearly 10% experience chronic insomnia. However, new methods for assessing and treating sleep disorders bring hope to the millions suffering from insufficient sleep. Fundamental to the success of all of these efforts is the recognition that sufficient sleep is not a luxury—it is a necessity—and should be thought of as a “vital sign” of good health.

The idea of best sleeping

How do we achieve this ideal 7.5 hours of sleep each night? Breus explains that “sleep is a sensory experience, and requires all five senses to have a good night’s rest.” He says these five bedroom essentials correlate with our five senses and are necessary to sleep soundly.

The idea of this sleep diet comes from his book “Beauty Sleep,” the paperback version of an earlier title “Good Night: The Sleep Doctor’s 4-Week Program to Better Sleep and Better Health.” When asked why 7.5 hours is the magic number, he explains to DietsInReview.com that the average sleep cycle lasts 90 minutes, and the average person has five of these cycles each night. Basic math puts you at 7.5 hours as the ideal amount of sleep necessary to let your body lose weight. Any additional sleep is beneficial, but you will not lose any more weight. "More sleep doesn’t make a tremendous difference," Breus says.

He also suggests that on the whole our nation is sleep deprived, and it’s this deprivation that is aiding our growing obesity epidemic. He says “sleep is not the cure [for obesity], but I definitely think it’s a contributing factor.” We asked if sleep had any positive influence on childhood obesity and his response was that there isn’t a great answer to that yet. He says they do know that when kids are sleep deprived, there are signs of weight gain, however, more research in this area is still needed.

Why is sleep so important? Getting enough quality sleep affects your weight, as well as other health issues. When you’re getting that 7.5 hours of quality sleep each night, he says everything from circulation to a reduction in blood pressure (or hypertension) will be enjoyed, as well as weight loss. When you’re sleep deprived, he explains that the metabolism slows and you get more of some hormones and less of others. Ghrelin is the “go” hormone, it tells you to eat, and leptin is the "stop" hormone, it tells you to stop eating. “It’s a pretty bad situation when you have more go and not enough stop,” explains Breus, and it’s this discrepancy in hormone levels that prevents us from losing and enables us to gain weight. In fact, when we’re feeling sleep deprived, he referenced a study from the University of Chicago in which they found people are more likely to choose high-fat, high-carb foods over healthier choices.

Bad dreams or nightmares

Young boys and girls affected by these problems with sleep will ordinarily talk out loud on their sleep and often sleep walk as well.In no way limited to children by any means, night terrors may have an impact on adults too, and are most of the result of strong psychological worries. The use, or improper use of alcohol is often the reason in grown-ups suffering from night terrors.Sleepwalking is a little of a happening where person appears to be awake, but in reality is actually still asleep. The sleepwalker will probably have no memory of their night time behaviour.Nightmares are sleep issues connected with quite intense images creating panic and worries.

If perhaps a person is awakened after a nightmare, they can commonly illustrate their dream in great depth. And then the individual ordinarily has a great deal of difficulties returning to sleep, and is suffering from sleep problems and a lack of sleep. Bad dreams or nightmares are caused by any number of reasons like a condition, loss of a loved one, stress or even a negative response to medications. You have to look for medical help if perhaps bad dreams continue and spark a lack of sleep a few times a week.Night time terrors are sleep disorders which show up every time a particular person quickly awakes from sleep in a hysterical or frightened state of mind.

Even though someone may seem to be up, they're probably in a state of distress and incapable of effectively communicate. In short, they will respond to spoken communication and are not entirely awake. These sleep problems ordinarily keep going around 10-15 minutes, and next the person affected does not suffer from insomnia, and is in the position to get back sleep. However, it is impossible the person will likely have any recollection of the horrifying events the following morning.Nighttime terrors are relatively common among youngsters with about 5% of three to five year-olds affected.

Our brain system

This simply helps us understand the importance of sleep to our brain system. It helps to coordinate memories, solidify learning and enhance concentration. A quality sleep which refers to sleep where you are actively dreaming or known as the REM sleep also regulates your mood. Lack of sleep could lead you being cranky, affect your social interaction, decision making as well as your emotions.We spend a third of our lives sleeping though we tried our best to cut the hours to as little as possible. People vary to the hours they need to sleep or better put as the hours they choose to sleep.

Figures like Napoleon and Margaret Thatcher were happy with four hours of sleep while some of us need more. It is often claimed that sleep will help the body to rejuvenate from the day's activities. However sleep researches have shown that the amount of energy saved is merely as much as 50kCal- the energy in a piece of toast! So why do we sleep anyway? Perhaps Thomas Edison is right, sleep is just a waste of time. Why Do We Sleep? It is a question that has baffled scientists for centuries and surprisingly, no one knows exactly why do we sleep.

The way to look at it is to know what are the sleep deprivation effects. When you continuously don't get the amount of sleep you need, you will suffer symptoms such as daytime drowsiness, trouble concentrating, increased risk of falls and accidents, and lower productivity. Sleep deprivation also gives impact to motor skills to an extent enough to be similar to driving while drunk! Based on the statistic, 100,000 accidents and 1500 deaths each year are caused by driver fatigue.

Basically, sleep is an essential time of rest which benefits our minds and bodies in many ways. It plays a significant role in maintaining the normal levels of cognitive skills such as the memory, speech, innovating and flexible thinking. Have you ever burned the midnight candle to study for you final exam, only to find that you can hardly remember anything when answering your papers?

Sleeping knowlege

In addition to being more susceptible to accidents, physical and mental problems, people who can't sleep experience consequences like significant mood swings, abnormal behaviour, hallucinations and even death in the most severe yet unlikely cases. To find more precise answers as to what is sleep, present research efforts have been focused on examining the result of sleep deprivation on the immune system. If you can't sleep at night because you need to finish an important assignment that needs to be submitted the next day, think again. Insufficient sleep will result in a compromise of your physical, emotional and mental health.

Your capacity for work declines substantially, causing you to underperform.

Due to sleep being linked to the restorative processes of the immune system, sleep deprivation induces a biological response similar to the body fighting off an infection.At some point of your life, you would have said "I can't sleep", and shrugged it of as something unimportant. Here's a detailed answer to "what is sleep": physically, it is a time when our muscles relax and recover as the body synthesises new proteins. Mentally, it allows for the mind to be restored, reenergised and rejuvenated. That is why having sufficient sleep is especially critical for children; it is required for growth, development and psychological processing, which is why parents are at a loss when their tots can't sleep.

Thus, it is a period of rest integral for maintaining the proper functioning of our bodies. William Dement, who specialises in sleep research, announced that although most college undergraduates have some knowledge of personal health, they draw a blank when questioned "What is sleep" and are unaware of the result when they can't sleep. He further stated that all students should be educated on the importance of physical fitness, good nutrition and healthy sleep, of which he classifies the three as the "fundamental triumvirate of health."

Sleep is hardly inactive - the brain goes through tasks like integrating new information, organising long-term memory as well as repairing and renewing tissue, nerve cells and other biochemicals while we sleep. The duration of and quality of sleep attained correlates to the standard and amount of work managed the next day. If you can't sleep, your body cannot rest and your mind cannot sort out your experiences and emotions - which is definitely a cause for concern.