25% of people suffer from some form of sleeping disorder. Usually, insomnia sufferers are unable to relax physically and mentally and often experience a racing imagination at night. Those thoughts seem endless and by the time it’s over, it is morning. Sleep deprivation is not normal and it can lead to serious health problems. Dr. Robert Pendergrast, a physician in the practice of holistic medicine at Aiken-Augusta Holistic Health says that “a sleeping disorder goes hand in hand with some very difficult medical conditions, including any sort of chronic pain syndrome, fibromyalgia, chronic fatigue syndrome, restless leg syndrome, or an anxiety disorder. ”

As a result of insomnia we feel tired during the day. Experts from the Mayo Clinic explain that our concentration and alertness become impaired, and as a result it is hard for us to focus on work or conversations and we are unable to solve even the simplest tasks. This lack of mental ability may also be accompanied by slow reflexes. When we don’t get enough sleep we get sluggish and we lose our ability to react to situations as we used to. This can be dangerous for those of us who work with machines. In addition, sleepless nights provoke aches and pains which have neither beginning nor end. And if this isn’t enough, insomnia leads to weight gain, because the levels of Cortisol (a hormone which function affects the way fat cells respond to the food we consume) increase and this makes us feel hungry even if our stomach is full. With a loss of sleep our bodies are not able to metabolize carbohydrates as well, which provokes fats storage and high blood sugar. Experts warn that excess blood sugar may cause obesity, cardiovascular disease and type 2 diabetes.  If not treated, insomnia can last months and can ultimately push us into depression or alcohol/drugs dependency in order to bear the lack of sleep.

Avoid sleeping pills

A combined analysis of a large number of sleeping pill trials, published in the British Medical Journal concluded that long-term use of sleeping pills is harmful. The experts report that sleeping pills create more problems than insomnia relief, impairing physical and mental functions in individuals and state that insomnia cannot be fixed with “just a pop of a pill”. Our modern society is manipulated by advertisements promising quick-fix solutions. In fact, sleeping pills do not tackle the underlying cause of insomnia because the chemicals found in most sleeping pills affect normal brainwave patterns. As a result our brain is unable to fall into the deeper restorative stages of sleep.

Ways to overcome insomnia without conventional drugs

Dr. Pendergrast says that one of the most important steps to defeat insomnia is to pay attention to our sleep habits and sleep hygiene.This includes the comfort of our bed, the levels of light and sound in our bedroom, our rituals before going to bed and our regime. The expert says that it is good to keep a well-organized sleep schedule. It is important to wake up about the same time every day, “with no more than an hour of “sleeping late” on the weekends”. It is far better to go to bed earlier instead of sleeping during the daylight hours. In addition, we have to teach our bodies recognize the “time-for-sleep” signals. Thus, it is good to include some bedtime habits, such as a cup of milk, or chamomile tea, a favorite book, or relaxing music. Many people have the wrong habit to watch TV, to study or to work in bed, which keeps them alert. In order to program our bodies and mind to know that it is time to sleep, we need to stop doing other activities in bed and use it for sleeping only.

We can also relax and revitalize our minds by lighting up scented candles or sticks. It may sound odd, but many people suffer from “learned” insomnia. The specialists from the Mayo Clinic explain that this may occur when you worry excessively about not being able to sleep well and try too hard to fall asleep. Most of the patients with this condition sleep better when they don’t try to sleep and change their sleep environment. Another interesting fact, studies prove is that sleeping on our back makes for a more restful and sound sleep, because this position allows for all the internal organs to rest properly, without any unwanted pressure, such as when we sleep on our side or stomach.

It is also important to have an early dinner and avoid late heavy meals and sweet foods. Food gives us energy and we shouldn’t overload our stomach right before bedtime if we want to sleep well. Many people mistake thirst for hunger. Thus, if we are hungry, it is better to drink a glass of water, or have a fresh fruit with yogurt, for example. Eating too much can make us feel physically uncomfortable while lying down, making it difficult to get to sleep. Many people also experience an increased heartbeat and reflux of acid and food from the stomach into the esophagus after eating. It’s also necessary to be careful with tobacco, soft drinks, caffeine and alcohol. They stimulate our nervous system and oppose the natural sleeping process. There are studies showing a detrimental combination of tobacco and alcohol.

The ability to get to sleep during normal sleeping hours at night is also connected with our activity during the day. Thus, it is good to exercise regularly as sport tires our bodies and makes it much easier to relax later in the day. Experts underline that we should not take naps in the afternoon, as this disturbs our body clock.

Natural sleep aids

Dr. Pendergrast also recommends the intake of natural remedies for insomnia: “No one enjoys that drugged, hangover feeling that often lingers the morning after taking a prescription sedative for sleep. And that foggy feeling of “I stayed asleep all night but I don’t feel rested and now I can’t think straight” does not occur with natural sleep aids.“ When looking for natural insomnia reliever, Valerian root is one of the herbs, which works in harmony with the body and does not result in any malaise in the morning. Dr. Pendergrast explains that its effect comes after 2 weeks of nightly use. After this period his patients reported deeper more refreshing sleep and a feeling of a good rest. In combination with Lemon Balm, Valerian also has a moderate anxiety reducing effect if it is used for a long period. Use at bedtime only (never before driving or working with machines!). The dosage should be  ” in the range of 500 mg of a standardized extract or 1.5 to 2 grams of dried root powder, taken 30 minutes before bedtime“. Its intake is appropriate for children as well as adults.

In contrast to Valerian root, Chamomile can be used during the day. It has a gentle anti-stress effect and it has a nice taste and comes in the form of herbal tea. For insomnia or anxiety requires strong dosage. Thus, the recommended dose in this case is “from 3 to 5 teabags steeped for 10 minutes in 8 ounces of boiled water”. Chamomile improves not only sleep patterns, but also promotes good mood and pampers our stomach.

Other remedies include Hops, Lavender, Passionflower and Skullcap which also bring for a restorative sleep.

Many of us are Magnesium deficient The lack of this micro-element leads to poor sleep and chronic pain. When it is combined with Calcium at bedtime, Magnesium induces for more sound sleep. Moreover, it possesses impressive additional benefits: it reduces the risk of heart diseases, diabetes, chronic pain, etc. The best sources for this supplement according to the doctor are Magnesium gluconate or Magnesium chloride.

Every process in nature is pure chemistry, even our emotions. Sleep is no exception. When it gets dark our pineal gland starts preparing our bodies for rest and sleep. It starts producing Melatonin – a hormone, produced in response to our brain’s signals that there is no natural light around us. As we live in a modern and electrified world, we actually don’t pay much attention to environmental cues of cyclic dark and light and this is one of the main reasons for sleep problems. All the bright screens and bulbs around us up until bedtime cause problems falling asleep. In the case of insomnia – if we need to boost the natural production of Melatonin in our bodies, we can take it as a short term sleep aid (it is widely available in grocery stores). The recommended dosage for children (over 12) and adults is 1mg. Dr. Pendergrast warns that its prolonged usage is not recommended, because Melatonin is a hormone with effects on multiple body systems.

If insomnia plagues you, don’t passively accept it. A great way of ensuring a full night’s sleep is to change our sleep habits and combine them with a holistic remedy.

Continue reading: Learn how to live stresslessly

Article Source: http://www.articlesbase.com/sleep-articles/defeat-insomnia-without-pills-5185981.html

 The authorities estimated that over 10 – 15% of Americans suffer from chronic sleep disorders. Luckily the ailment itself is not deadly but it can lead to a wide range of ailments that can have serious consequences.  Long-term tiredness can cause: heart disease, incontinence, constipation, diarrhea, abdominal pain, complicated pregnancy. Eventually, it tears down your immune system and it can damage your general health. Some insomnia sufferers have higher nighttime blood pressure than normal which can cause cardiac problems over time. During normal sleep the person’s blood pressure should drop as they are resting, but in a person suffering from various sleep disorders the heart doesn’t have that same opportunity to rest which results in the possibility of hypertension.

 To sleep good, is more complicated than most people realize. During sleep our brain has to complete a number of complex tasks. To do this, it goes through several different sleep stages. To put it as simply as possible: If you wake up at the end of your sleep cycle, you will feel good – if you wake up in the middle, you will feel tired, sleepy and groggy.

 Here are a few Tips that may help.

 Prescription drugs can provide short term relief which may be necessary to help get your sleep back on track but in the meantime it is worth the effort to research natural ways of improving sleep quality with supplements and behavior modification. Natural sleep aids are designed to cure insomnia without causing harmful effects or addictions.  A change in your diet is an obvious natural aid. Just by eating large quantities of fatty foods or sugars can prevent you from getting a good night’s sleep, along with excess caffeine.

 You should try keeping to a steady routine. Like going to bed and waking up at the same time, this will help establish a pattern your body can recognize, don’t try to make up for lost sleep, it doesn’t work!

 Make sure your bedroom has an even comfortable temperature and is well ventilated, and your bed is large enough so that you don’t disturb your partner and they don’t disturb you.

 There are several good herbal remedies that can be very helpful in pushing the process along as well. Here are a few you might want to try. Maca helps to balances the hormones which can improve the quality of sleep, Magnesium is a good soother, and Lavender Oil used in the bath or a few drops on your pillow will help. Ask your local chemist for more advice on herbal supplements, they can and do help!

There are various products and advice on the net which may or may not help but the one that has helped me and many others is on the web site below. If you want to conquer your sleep disorder, this is a very good program to use.

http://sleepgood.greatonlineinfo.com

Article Source: http://www.articlesbase.com/sleep-articles/sleep-good-1410099.html

Does anyone know of a style to stop snoring?
Please help me. dont sleep They do own products that are suppose to help with this,approaching snore stop and they have the bandages that you put over your trunk to help in aiding you to breath better. My wife had a doomed to failure snoring…

Does anyone know of any fitting snoring cures?
My husband has a horrible snoring problem. It is to the point where I don’t sleep so enjoy to go in a different room at darkness. I don’t want to have to do this but have our two small children to carefulness for during the day so I…

Does anyone know of any ways to stop snoring?
at the drug store they sell breathe right strips and throat spray for snoring. also, i enjoy heard that if you sleep on an incline and line up your trachea and mouth that this will relief diminish snoring. losing weight can also help. …

Does anyone know some cure or product to sustain the snoring?
My husband snores awfully loud. To the point where I can’t get a correct nights rest, and am seriously considering sleeping in our extra bedroom. Does anyone know anything that works in good health to make it stop? PLEASE HELP! Breathe Right nasal strips work…

Does anyone know the best passageway to stop snoring?
Snoring products, medication, surgery, over the counter, prescription medication, please give me your feedback. Those Breath Right Strips are great. Otherwise someone in this household would be sleeping outside near the dog.That is, if the dog lets him Following 2 method work on most nation:-Throat Sprays…

Does anyone know what a doctor can prescripe for really doomed to failure snoring.?
I have been told that at hand are remedies available now ( not tennis balls contained by the pyjamas and that sort of thing!): Have suffered since i was a child, and presently seems to be getting worse.Its really getting me down.!…

Does anyone own any remedies to give support to me any stop or somewhat barely audible my snoring.?
I have always snored, but the elder I get the louder the snoring gets. My husband is at his wits downfall. Firstly, you obligation to be evaluated by your doctor, because snoring can be a sign of a…

Does anyone own any theory of ways to stop snoring.?
My partner snores alot more now than b efore basically everynight. He have tried the nasal strips across his nose but to no avai. There is a now product out call silence in australia. Does anyone know if this product works. I am getting sick of…

Does anyone own any upright cures for snoring that work?
Usually when on snores they are over counterweight. Sorry! I’m not being rude at all, but you probably entail to get some exercise. Good luck! you should try nasal strips… those ussually work Ive answered so many of this same…

Does anyone own appropriate proposal on how to stop snoring except going to the doctor?
It help if one is not overweight, for one…. don’t know of other solutions. you could try aromatherapy, to sustain you breath more normally, or a different position, or a spray bottle to squirt into your throat when you…

Does anyone really own a cure for snoring? I’ve tried EVERYTHING from over the counter drugs to nasal strips.
I’ve tried EVERYTHING from over the counter drugs to nasal strips. I’ve tried inhalers, pills, sprays – nothing works! My wife is now sleeping on the couch – I even get her earplugs but she said I’m…

Does anyone take turned on by snoring?
I am doing a project & would like to know the formal name for this or if anyone experiences this & why. okay thats just weird whoever does grasp turned on must be a nut! No snoring is not a turn on for me. DUDE THE PERSON SLEEPING AND…

Does anyone use a Somno Med mouth guard for snoring?
It has to get fitted by a dentist and costs alot but I would close to to know if it has worked for you. I don’t know if I can help you, but here go. To find out everything you need to know about jowl surgery,…

Does cargo gain make happen you to snore more?
I’ve been married for 8 years and have put on roughly 35 pounds. My wife complains of me snoring quite often. She said I didn’t snore when we first step married. I can only think it’s related to counterweight gain. Anyone know if…

Does cpap full facade shroud stop snoring?
yup!if you have sleep apnea, think you might or snore, see your dr for a sleep study. the cpap and bipap machines are literally energy savers. there’s tons of info on it, google it… however, i can tell you from mortal a respiratory therapist,…

Does drinking beer every afternoon affects my sleeping traditions resembling snoring, rock-hard belly,etc?
My husband drinks beer every day after work.{Just cold beer} absolutely.this have a major effect on regular somatic functions. you can talk to a domestic doctor about stuff like this too Yes, He will gain weight and look pregant, how several months…

Does everyone next to sleep apnea snore?
Does everyone with sleep apnea snore? i dont snore Snoring is one of the symptoms of Sleep Apnea – Do you have Sleep Apnea? Do you Snore?Sleep apnea is a condition characterized by episodes of stopped breathing during sleep. Some individuals have a narrower path, and during…

Does everyone snore?
No, not everyone. I’ve been told I snore from time to time, but not rediculously loud or anything. My dad snores like you would not believe. Thank God I don’t live at home anymore! ) I don’t but my hubby DOES!! No but it is common if you own…

Does evreybody snore or merely some family oh and also if they thieve your tonssils out do you still snor3?
ii knoe itsz a wierd question but iim a curios person i approaching 2 knoe things I have my tonsils removed and my husband says I snore. Not everyone snores. And not everyone who snores…

Does have tonsils out stop snoring or apnea?
I stop breathing sometimes while I sleep and snore like a train, throat is sore, anybody out there going through this….I may add on NO health insurance, don’t know what to do it really is effecting my health, I am exhausted and irritated everyday. Be honest,It will filch…

Does loud snoring indicate deeper sleep or does softer or no snoring?
Or does it not have anything to do with ones depth of sleep? snoring is a side of sleep apnea. Most ethnic group in a deep sleep snore for a short length of time Well, if you snore loud enough to wake yourself,…

Does MyBreez really work? (Snoring)?
ok so i wanna no if its even worth my money my bf snores like a bear and i cant stand it (probably why im up rite in a minute 3:30 am) and some times i find myself sleepin on the couch to just get a night sleep i want to…

Does not snoring cure sleep apnea?
If you buy a mouthpeice or something to stop your snoring, does it cure your sleep apnea? And if you plan to get one of those, is it recommended to see a doctor? And does sleeping on your side really help? Sleeping on your side and stomach both help a…

Does one’s intensity and volume of snoring increase next to age ?
I recently found out in camp trip that i snore (which is horrible since i hate people who snore) and it come to me as a shock since i thought i didn’t. But my friend did say that i snore lightly am 18 btw…

Does regular cardio exercises assist dampen snoring?
I recently got disciplined adequate to regularly do my exercises for about 40 minutes daily. In former times this urge to exercise wouldn’t last for more than 4-5 days. This time around, I have be doing since about 1 month. So I am sure that this will continue…

Article Source: http://www.articlesbase.com/wellness-articles/does-not-snoring-cure-sleep-apnea-3067148.html

For many the answer is simple, the divan bed. A divan bed is a bed that consists of a mattress, headboard and a base. The base is crafted from wood and is to look at simply a hollow box that can consist of springs or have a hard flat surface that is covered by the beds fabric. The mattress simply lies on top of the base and that is your bed complete, apart from the bedding sheets. You do however get a vast array of headboards to choose from. Although you will be given a headboard when you purchase the bed you may find that you want to upgrade to a more colourful option.

The divan bed is an extremely durable and comfortable bed that will provide you seemingly everlasting comfort. The divan bed did not take off until the mid-1980′s, although going right back to the time of the Romans almost every household was found to be using them. Today they are regarded as a stylish and luxurious aspect to the bedroom. Whether you choose a double, single or king size model the variety of shades, designs and styles is almost endless.

One of the best features with the divan bed has to be the storage capability that is created by the internal part of the base. This hollow area is usually filled with drawers that are ideal as additional storage space for items within your bedroom. Certain beds will feature four drawers, two at each side or it will simply feature just two large draws on one side of the bed. Then on certain models you may also find that the end of the bed can be lifted to contain a slide compartment or drawer.

When you receive your divan you will find that it comes in two separate pieces. This makes it very versatile when transporting and for ensuring that you can actually get it to be manoeuvred through the house to the bedroom to be assembled. Even houses with the narrowest corridors and smallest door frames will find it extremely easy to manoeuvre a divan bed. 

The divan bed actually differs to almost all other beds. Without having such features as end boards and a supporting frame the beds base is the main support. The bases are manufactured from the finest solid hardwood to offer firm support to any type of mattress. The divans base also helps in many ways, it helps to preserve the mattress through a reduction in wear and tear, it is the perfect shock absorber and offers a totally flat surface for the mattress.                                                                                                                                                                                                                                                         

The bed plays a massive pivotal role within all our lifes. Not only does it provide decor to our bedroom but it also provides you with the perfect ability to gain a great night’s sleep. Combine the latest divan bed with one of the new generation of luxury mattresses such as the memory foam mattress and you can create the ultimate in comfort. 

With each divan bed you are introduced to a great set of advantages from excellent accommodation to additional extras such as using as a couch providing a more comfortable sitting solution for those short on accommodation. This enables the divan bed to be very durable being ideal for almost any room within the home. The modern home owner usually prefers geometric patterned furniture that consists of simple patterns. For this fact alone the divan bed is the perfect furniture for the modern lifestyle we live by.

Article Source: http://www.articlesbase.com/furniture-articles/choose-the-best-possible-sleeping-aid-by-enjoying-a-divan-bed-5405281.html

Insomnia is one of the most common complaints doctors hear from their patients, but many are hesitant to prescribe sleeping pills due to the potential side effects and other complications of their use.  This is in sharp contrast to the manner in which sleeping aids are pushed by manufacturers.  You can’t get through an evening of television programming without seeing an advertisement for at least one prescription or over the counter sleep medication.

Natural Sleeping Aids are Part of the Holistic Health Movement

Holistic healthcare focuses not only on the symptoms, but the root of our medical problems, which is why it’s extremely popular with young families who are savvy about their health.  Rather than simply temporarily masking a symptom (insomnia) with another symptom (drugged sleep), natural sleeping aids focus on why you can’t sleep.  A natural sleep aid will help you relax if you are tense or to help alleviate anxiety if you are overly stressed.  Both tension and stress are common causes of insomnia in adults.

People prefer natural remedies for their lack of side effects as well.  While many sleeping pills contain ingredients that can cause allergic or adverse reactions, natural sleeping aids seldom if ever cause a problem.  They are derived from natural plant extracts or are chemicals (such as melatonin) that our own bodies naturally produce.  For the same reasons, you won’t become addicted to a natural sleeping aid.  You can use one as long as necessary, and when you no longer need it, you will sleep fine without help and with no unexpected side effects.

Natural Sleeping Aids are Gentler

The most common ingredients in natural sleep aids include Valerian and Lemon Balm, two plant derived ingredients that are gentle to your stomach and central nervous system.  You can use them to help you relax, unwind and prepare your mind for sleep without waking up with the groggy, unfocused hangover that many people experience from prescription sleep aids, which often contain narcotics or other harsh drugs.

It’s also nice to know you can keep a natural sleep aid on hand for whenever you may need it.  Most of us don’t have insomnia on a regular basis, so we don’t see our doctors about the problem.  If you occasionally experience insomnia, however, you don’t want to be lying awake all night, staring at the ceiling because you didn’t know you would need a sleep aid on that particular night.  You can purchase natural sleep aids from any most major pharmacies, online or from a health food store.  This way, any time you have trouble falling asleep, you have a gentle, effective way to alleviate the problem without waiting for a doctor’s appointment.

Consider a Combination Approach

You can safely combine more than one natural sleep aid for maximum effect if you know what amounts to take of each one.  In fact, there are currently several versions on the market that have been developed by holistic health practitioners and doctors that have already done this for you.  The most effective ones usually contain a blend of Melatonin, Valerian and Lemon Balm.  This unique combination relieves anxiety, induces relaxation and helps to reset your own internal biological clock – all of which contribute to falling asleep faster and at the proper time.  

If you would like to get rid of insomnia without pumping yourself full of potentially addictive or harsh prescriptions, look for all natural ingredients in the sleep aid you choose.  By using a natural sleep aid, you protect both your body and your sleep.

Article Source: http://www.articlesbase.com/health-articles/more-people-using-natural-sleep-aids-967513.html

Why does an expectant mother need to sleep on her side? Their actually are a number of reasons why the side sleeping position is healthiest during pregnancy. It mostly has to do with keeping the weight of the uterus and growing bay off of your spine and organs.

When you sleep on your back during pregnancy the full weight of the uterus rests on the spine. This leads to back aches and cramps. More dangerously is the full weight of the baby resting on the inferior vena cava. This large blood vessel is responsible for carrying blood throughout the lower part of the body. With the weight of the baby on this large vein blood and nutrient flow to the placenta is compromised.

Doctors specifically recommend that pregnant women sleep on their left side. Why is this? Sleeping on your left side keeps the weight of your baby off of internal organs. The liver, for example, is on the right side of the body, so sleeping on your left side shifts the weight of the baby off of it.

So how can a full body maternity pillow help? These large pillows are specifically designed to meet the sleeping needs of pregnant women. They are contoured in such a way to help support the growing tummy and help to position and offer support to keep the expectant mother in the side sleeping position that is healthiest for her and her baby.

Even better a maternity pillow cradles the body in cool and cozy comfort helping the expectant mother to sleep like a baby. So not only does a full body maternity pillow promote the proper sleeping position, it also can help pregnant women to sleep more comfortably.

Article Source: http://www.articlesbase.com/pregnancy-articles/how-a-full-body-maternity-pillow-can-help-you-sleep-during-pregnancy-1804413.html

In the last decade a rise in sleeping disorders have created a multi million dollar market for drug manufacturers. The solutions provided by such companies can sometimes help and other times cause a more serious dependancy issue or addiction to such drugs.

It all seems relative, divorce rates are at the highest point ever, most individuals attribute problems with their loved ones to a stressful work environment. All these issues lead to disorders which can prevent you from getting a good nights rest. Stress and over thinking is one of the most relative causes of such issues.

A natural sleep aid can help most with such issues. Most aids are non narcotic so you do not have to worry about potentially getting hooked on them. Of course everyone is different and you always have to be careful when taking any type of pills or medicince whther it be natural or syntehtic. I always advice anyone thinking of a natural sleep aid to consult with a doctor or medical professional.

Kava Kava, Valerian Root, Melatonin and Chamomile are just a few which are known to provide help with sleeping issues. There are many more natural options to consider. These natural sleep aids are also much cheaper than manufactured drugs and also easier to obtain as a prescription from a doctor is not needed, these are sold over the counter at your local health store like GNC.

Article Source: http://www.articlesbase.com/health-articles/a-natural-sleep-aid-can-help-3206354.html

Are antacids the only answer to the question how to cure acid reflux? No but numerous antacid companies want you to believe that. Here are 4 free acid reflux remedies to try.

New E-book Reveals Unique Holistic Strategies to Cure Acid Reflux. Discover How To Quickly And Easily Cure Heartburn Permanently… Even If Everything Else You Tried had Failed… Without Drugs Without Over The Counters and Without Nasty Side Effects – Guaranteed!

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Before you decide if you have the symptoms listen to this – keeping a diary can be a good way to have a picture of your heartburn symptoms. I say this because heartburn can be a complex problem and identifying the symptoms an important element. Of course it could be something as simple as too much salsa on a taco or perhaps something at bit stranger like roasted green bell peppers. Or maybe the same foods don’t always cause heartburn.

Before you decide listen to this: keeping a diary can be a good way to have a picture of your heartburn symptoms. I say this because heartburn can be a complex problem and identifying the symptoms an important element. Of course it could be something as simple as too much salsa on a taco or perhaps something at bit stranger like roasted green bell peppers.

Cure reflux today with 5 FREE tips that could save you hundreds of dollars by never having to buy medication or antacids again. Cure your esophagus and sphincter today!

According to a study mandated by a new Medicare law data has come back saying that drugs can be just as effective as even surgery in managing some of the symptoms of acid reflux. This can affect many people as it is estimated that currently sixty million Americans have acid reflux.

Are you aware that 95 million people in the United States experience heartburn acid reflux and other symptoms of gastroesophageal reflux disease (GERD)? And with our fast-food diets those numbers are increasing. No one can escape this malady: adults children and even infants are affected by or experience acid reflux heartburn or GERD.

Pregnancy can be very exhausting especially if you suffer from a pregnancy insomnia sleep disorders. Here are some natural sleep aid tips to have a good night slumber and to have a healthy and well rested pregnancy.

Article Source: http://www.articlesbase.com/medicine-articles/acid-reflux-diet-texas-heartburn-cough-acid-reflux-case-study-2320868.html

Poor sleep is a major cause of serious morbidity including accidents, psychiatric sequelae and reduced quality of life, and has a major economic impact

• v Stages of Sleep and the EEG:

Non-REM sleep: (REM: Rapid Eye Movement)

• Stage 1: mixed frequency, low voltage. Alfa ? (8-12 Hz) and Theta ? (4-6 Hz).
• Stage 2: low voltage, slower frequencies. Contains sleep spindles (12-14 Hz) and high amplitude ‘k’ complexes
• Stage 3 & 4: high amplitude, low frequency Delta ? (2 Hz) waves. Stage 3 characterized by < 50% ? waves with sleep spindles. Stage 4 by > 50% ? waves but no sleep spindles. Stage 3 & 4 comprise slow wave sleep (SWS). As sleep progress through stages 1 to 4 low frequencies increase at the expense of the higher frequencies which are characteristic of waking.

REM sleep (paradoxical sleep):

The EEG shows a low voltage, mixed frequency spectrum with characteristics of cortical activation. It is associated with rapid eye movements, signs of autonomic arousal and paradoxical low muscle tones, and this is when dreams occur.

Sleep architecture:

From waking, individuals pass through stages 1 to 4, then into REM sleep. REM sleep then alternates with non-REM. REM compromise 20% of total sleep time, and occurs at 80 to 90 minutes intervals. Stages 3 and 4 comprise 15-20% of total sleep time. The majority of time is spent in stage 2. SWS occurs mainly early on in sleep with REM sleep later. SWS and REM sleep are highest in neonates, and decrease in amount with increasing age.

Function of sleep:

Theories about the function of sleep include conservation of energy versus brain or body restoration. REM sleep has been proposed to reflect brain functions, and SWS to be associated with bodily functions (related to the amount of energy expanded, it is increased with exercise and decrease with hypothyroidism). It has been suggested that sleep can be core and optional sleep based on observations that:

• Only 30% of total sleep lost is regained after sleep deprivation, especially SWS and REM.
• Short sleepers have similar early sleep pattern to longer sleepers
• Gradual sleep reduction down to five hours is well tolerated.

Control of sleep:

The reticular activating system is involved in arousal, and the induction of sleep is active rather than passive process. The Yerkes-Dodson curve describes the phenomena of increasing then decreasing performance with increasing arousal. The peak is reached and exceeded more quickly for difficult than easy tasks. Poor sleep affects the ability to perform simple, mundane tasks but not more complex ones which require more attention. Drugs can affect both performance (via drowsiness) and sleep, for example, antidepressants, antipsychotics, benzodiazepines, antihistamines and alcohol.

• v Clinical Syndromes:

Epidemiology:

• Insomnia: 30% in one year
• Nightmares: occasional in 50% of adults, regular in 1%
• Sleep apnoea: 4-8% of men; 2-4% of women
• Narcolepsy: 0.15%

Classifications:

• Dysomnias: poor sleep
• Medical/psychiatric sleep disorder: i.e. secondary
• Parasomnias: abnormalities during sleep
• Specific sleep disorders.

1. Insomnia: this represents lack of sleep, poor quality of sleep or reduced daytime performance. It is probably the commonest complaints presented to primary health care; for example in the USA 42% prevalence. Hypnotic use is still common despite changes in guidelines (esp. in this country). Primary insomnia is rare. Causes of insomnia include:

• Psychiatric disorders (36%)
• Psychophysiological insomnia ‘sleeplessness phobia’ (16%). Features include: the complaint of insomnia and reduced performance when awake, trying too hard to get to sleep, tension, physical symptoms, increased sleep latency, reduced sleep efficiency and increased number of awakenings.
• Medications, illicit drugs and alcohol (12%)
• Periodic limb movement disorders (12%)
• Sleep apnoea (6%)
• Pseudo-insomnia (6%)
• Sleep-wake schedule disorder (6%)
• Medical disorders (6%)

However, social and personal factors are also very important in determining who present, for example women report insomnia twice as often as men, and rates are higher in the unemployed

2. Parasomnias: these are acute, undesirable, specific, episodic physical phenomena which occur during, or are exacerbated by sleep. There is an interaction between psychological (esp. stress) and biological factors. Generally treat with reassurance, education and practical advice. These occur in different stages of sleep:

• Ø SWS: disorders of arousal; sleepwalking and night terrors. Sleepwalking is often exacerbated by excessive sleepiness. Night terrors occur early in sleep, the individual is difficult to rouse and generally has no recall.
• Ø REM sleep: patients rouse easily. These are usually nightmares or dream anxiety attacks which are frightening, with clear recall. They may be related to psychological precipitants, fever or drug withdrawal (BDZ, antidepressant, alcohol). Other disorders are sleep-related cluster headaches and sleep related asthma; the REM sleep behaviour disorders which involve loss of the usual atonia in REM sleep so the individual acts out dreams which are often violent.
• Ø Other Parasomnias: Enuresis (patients may have different sleep patterns and therefore not able to sense the need to urinate); bruxism (teeth-grinding); head banging; familial sleep paralysis.

3. Specific sleeps disorders:

• Ø Narcolepsy: characterized by hypersomnolence, cataplexy, sleep paralysis and hypnogogic hallucinations (tetrad is Gelineau’s syndrome). 50% also have major affective disorder and / or personality problems. Aetiology suggests genetic cause as family history is common and HLA-DR2 found in 99%. Onset is generally in the teens or twenties. Sleep attacks are irresistible in boring situations (like this lecture!), and cataplexy is often related to emotions. There is a short REM latency. Narcolepsy can be treated with psychostimulants, and support groups are helpful.
• Ø Periodic limb movement disorder: there are repetitive and stereotyped movement during sleep and the patient is often unaware. It may lead to poor sleep and daytime fatigue, also depression and anxiety. Found in narcolepsy, obstructive sleep apnoea, Parkinson’s disease and metabolic disorders. It can be aggravated by tricyclics and withdrawal from BDZ.
• Ø Kline-Levine syndrome: this occurs generally in adolescent boys, and is characterized by periods of hypersomnia and overeating, often with change in libido.

4. Other sleep-related problems:

• Ø Circadian rhythm disorders: this describes changes in the timing of sleep, for example in people on shifts and with jetlag.
• Ø Daytime sleepiness: Narcolepsy, obstructive sleep apnoea, sleep-related motor disorders, depression, post-viral fatigue, head injury, metabolic, toxic and drug related factors, essential hyper-somnolence, and older age can all cause daytime sleepiness.
• v Assessment
• Patient’s description of the problem, including the onset, length and quality of sleep, and any daytime drowsiness or reduced performance
• Objective observations by patient and spouse/relative.
• Possible general medical, psychiatric or drug problems.
• Details of sleep environment and hygiene
• Drug history, both prescribed and recreational.
• Current circumstances and stress
• Sleep diary including caffeine, alcohol and drugs.

People often overestimate the length of time to get to sleep, even to the extent that good and poor sleepers can have similar sleep pattern. However the quantity of sleep can be relied on in assessing the presence of insomnia.

• v Management

1. General advice:

• Treatment of any underlying cause.
• Education and advice on sleep hygiene.
• Optimizing the temperature at the room
• Encouraging a regular routine
• Exercising late in the afternoon
• Small food intake in the evening
• Relaxation techniques
• Advice about problem solving and dealing with intrusive thoughts (CBT can be used and has good evidence based results).

2. Role of drugs in sleep:

•a)    Drugs used to improve sleep:

Particularly benzodiazepines (BDZ), which can be used in short-term treatment for poor sleep associated with acute stress. BDZ reduce REM and SWS, increase stage 2. Tolerance and REM sleep rebound occur on discontinuation. Barbiturates are no longer should be used due to its narrow therapeutic window, high addictiveness, tolerance and death in overdose.

 Zopiclone (new generation partial BDZ, only used as hypnotic) increase SWS, and although early reports claimed less tolerance and dependence, recently this has been disputed.

New Melatonin derivatives medication has been just licensed for sleep, some evidence point toward better results with elderly, and may be autism. These have few side effects and do not interfere with sleep architecture.

•b)    Drugs used to reduce sleepiness:

These are for example amphetamine, pemoline and selegiline. These reduce total sleep, REM and SWS, delay sleep onset and cause fragmented sleep.

•c)     Drugs used to treat psychiatric disorders:

• Antidepressants: some are alerting e.g. Prozac (fluxoetine), MAOI; some are sedatives, which is generally related to their anticholinergic properties (most tricyclic), or antihistaminic (Mirtazepine). In general, antidepressants suppress REM sleep. Interestingly, sleep deprivation is still used as treatment for depression and the target is to reduce REM sleep.
• Mood-stabilizers: Lithium reduces REM sleep and delay onset. Carbamazepine reduces REM sleep and increase SWS, and can cause initial drowsiness.
• Anti-psychotics: These reduce periods of wakefulness, increase or decrease REM sleep, depending on the dose. Total and REM sleep are reduced on stopping.

•d)    Non-psychotropic drugs:

These can affect sleep by crossing the BBB, or by causing or exacerbating a disorder which disrupt sleep (e.g. sleep apnoea). Common causes of sleep disturbance include appetite suppressants, anti-emetics, anti-histamine, corticosteroids, cardiovascular drugs and hormones.

•e)     Recreational drugs:

• Alcohol promotes sleep in small amounts nut in larger amounts causes insomnia later in the night due to rebound and withdrawal effects. Its effect depends on the level of sleep deprivation, and interactions with other drugs.
• Nicotine can disrupt sleep.
• Caffeine causes an increase number of arousal and decrease REM sleep. It has a half-life of five hours. Withdrawal symptoms also occur which disrupt sleep.

•f)      Illicit drugs:

• Cannabinoids reduce REM sleep, and increase SWS initially but decrease it after several days. Habitual use leads to excessive sleeping and lassitude, with sleep disturbance on withdrawal.
• Narcotic analgesics cause a drowsy state followed by reduce REM and SWS. Sleep disturbance occurs on withdrawal.
• Cocaine reduces total sleep, SWS and REM sleep. Excessive sleeping occurs on withdrawal (rebound).
• Hallucinogens (e.g. LSD) do not affect sleep directly except by ‘ bad trips’

•g)    Drugs withdrawal:

Sedatives and hypnotics cause rebound insomnia usually for one week but can be for up to two months. Insomnia is more severe but less prolonged for drugs with shorter half-life. Chloral hydrate gives fewer problems with withdrawal but is less efficacious.

Abrupt withdrawal of antidepressant can lead to short-lived rebound insomnia and panic. Antipsychotics rarely cause dependence or withdrawal (therefore small dose, below the therapeutic dose for psychosis treatment, are used to aid sleep in some patients)

Reference:

1. Shapiro C. ABC of sleep disorders. London: BMJ Publishing Group, 1993.

2. Steple D. Oxford Handbook of Psychiatry, Oxford University Press, 2006

3. Smith G et al. Key topics in Psychiatry. Bios scientific publisher limited, 1996.

4. Boyle D, Davies S. Psychiatry, Mosby’s crash course 2002

Article Source: http://www.articlesbase.com/sleep-articles/sleep-disorders-836783.html

Why should you consider a natural sleeping supplement or herb to help you sleep? Prescription sleeping pills and most of those found on store shelves contain drugs. Though these work well in inducing a faster and deeper sleep state, there are noticeable side effects, such as still feeling tired and listless the next day. Instead, you may get better quality sleep by opting for natural supplements or herbal formulas to achieve the same results. These may not be quite as strong as their drug counterparts, but they have few, if any, side effects.

NATURAL HERBAL SLEEP AIDS

There are several great natural herbal remedies that can gently & quickly help you sleep. They are nearly 100% non-addictive and have you waking up the following morning without feeling tired. Consider using the following when you need help sleeping:

Valerian Root

One of the best documented herbal sedatives is the Valerian root herb. Valerian is an affordable, gentle, mild sedative and taking this herb 30 minutes before bedtime eases many to sleep. Best of all, effects seem to wear off in just a few hours so you’ll awaken in the morning feeling fine. Valerian is said to help you sleep even better when combined with the passion flower herb. Though sold mostly in capsule or pill form, it can also be purchased online as a sedative tea.

NOTE: Some people report some stomach discomfort or diarrhea after taking Valerian. If so, reduce dosage or discontinue use.

Kava Kava Root

This is a powerful herb that is well documented for its relaxation benefits. Drawbacks include a terrible ‘muddy’ taste, expense, messiness and time for preparation. The ground up roots are hard to find on land stores but are readily available online. Kava Kava can be purchased cheaper in cut (ground) form, or in more expensive pre-mixed stir-and-drink form. For help sleeping, take kava kava 15-30 minutes prior to bedtime.

NOTE: Sorry, this powerful herb is illegal in many countries but is still legally available for U.S. residents.

Herbal teas

Herbal teas have long been known for their gentle sedative qualities. Not only are these practical for insomnia disorder, but tea is generally cheap, readily available in stores, very tasty and a very pleasurable way to relax and unwind at the end of the day. To help you sleep, valerian tea is excellent, while passion flower tea, lavender tea, lemon balm tea and chamomile tea are also excellent natural sedatives. Try to get into the habit of sipping a few cups of these delicious teas before each bedtime.

NOTE: Avoid drinking Green Tea before bedtime as it contains caffeine.

HELPFUL DIETARY SLEEP SUPPLEMENTS

As with herbal sleep aids, the following supplements are affordable and can help you sleep fast, without many side effects:

Melatonin

Normal, chronic and severe cases of insomnia disorder are best treated with the melatonin sleeping supplement — known to help you fall asleep fast and promote deep REM stage sleep. This inexpensive supplement usually comes in 1 mg, 3 mg & 5 mg sizes — larger doses work better when you first go to sleep and smaller doses work wonderfully when you awaken and have insomnia in the middle of the night.

Effects can usually be felt about 30-60 minutes after taking melatonin. Side effects are minimal, if any. However it might be a good idea to allow at least six hours of sleep before taking melatonin.

NOTE: Many people report more frequent and vivid dreams while taking the melatonin sleeping supplement. Therefore, if you are prone to nightmares (or other dream-related disorders), you may wish to opt for another alternative.

5-htp

5-htp is a very popular supplement for sleeplessness and low moods. Though many people with anxiety or depression take this for a quick daytime mood boost, 5-htp can also be taken before bedtime. 5-htp wears off in several hours yet takes effect fairly fast so it can be ingested as you’re going to sleep.

NOTE: Take only the amount as directed on the container. Also, avoid taking the 5-htp sleeping supplement everyday as it is said to be mildly addictive.

Magnesium

For help sleeping, taking the mineral Magnesium before bed (and on a daily basis) is said to have relaxing benefits. Two other minerals, Calcium & Potassium, may also be beneficial for insomnia disorder. Minerals are cheap and readily available at most drug stores or supermarkets.

B-Vitamins ALL B-vitamins are known for their stress-reducing benefits, albeit mild. For help sleeping these cheap and readily available supplements can be ingested right before bed.

HINT: When buying B-vitamins, don’t be overwhelmed with all the choices available on the shelves. When in doubt, just buy a “B-Complex” formula — it is a variety of different B-vitamins all mixed into a single pill.

CONCLUSION:

As you see, there are many effective natural alternatives to sleeping pill drugs, ranging from subtle (Valerian, 5-htp and Magnesium for example) to slightly more pronounced (Melatonin). Not only will you feel better about going to sleep easier via the ‘natural route,’ but you’ll experience fewer side effects such as feeling refreshed upon awakening. And you will save money.

Article Source: http://www.articlesbase.com/sleep-articles/insomnia-sleeping-aids-using-herbal-remedies-and-natural-supplements-for-better-sleep-4213722.html