The Risk Of Sleep Disorders Rise Significantly After Menopause

A new area of research in sleep medicine focuses on women's health and how menopause symptoms affects sleep. Menopause, regardless of age, is associated with poor sleep quality. These sleep problems are thought to be associated with hormonal imbalances and also with psychological factors. One study shows an association of hot flashes with a shorter amount of time sleeping and a higher incidence of arousal from sleep. Hot flashes that occur during sleep have the ability to affect the quality of sleep adversely by bringing women from a deeper, more restful stage of sleep to a lighter, less restful and restorative stage. Hot flashes before bed may also cause insomnia. However, often cases of insomnia related to menopause are due to increased depression or anxiety, which may affect the time it takes to fall asleep. One study that factored in sleep disorders, including obstructive sleep apnea and periodic limb movement, and medications showed no differences in sleep patterns of postmenopausal women with hot flashes. Researches have also found that the frequency of nighttime urination may be a good predictor of disturbed sleep quality. Some studies have reported that estrogen replacement therapy is associated with better sleep quality, while others have shown no difference or poor sleep quality. Women in premenopause, the incidence of sleep-disordered breathing including snoring and apnea, a condition in which breathing starts and stops while asleep is quite small, but it appears to increase dramatically to 9 percent of the population after menopause. Interestingly, recent research shows the effects of menopause on snoring or sleep apnea are due to advancing age specifically changes in the tone of the muscles in the neck and increased weight rather than directly from the hormonal changes of menopause itself. The clinical consequences of untreated sleep disorders are quite large. Sleep-related breathing disorders are associated with high blood pressure, heart attack, heart failure, stroke, obesity, neuro-psychiatric problems including depression and other mood disorders, mental impairment, excessive daytime sleepiness, injury from accidents, disruption of bed-partner's sleep quality and poor quality of life. If you have trouble sleeping for more than a few week, and desperately want to have a good sleep or if sleep problems interfere with daily functioning, speak with your physician.

What You Are Missing While You Have Insomnia

Without a good sleep your body pays a price. Your brain does its best work for your body during the deepest sleep stages, called delta sleep (III and IV). Delta sleep is the hardest stage to wake from. After age 50, a person tends to spend less time in deep sleep and more time in the lighter stages of sleep known as stages I and II. In light sleep, a person will wake up more easily and more frequently, making a night of sleeplessness. Sleep is a time when your body detoxifies and tissues get repaired. Muscle is built during the period of rest after activity. Think of it this way: when you sleep, your immune system is freed up to deal with any nagging issues, unfinished work and toxins. Sleep is a time of biological processing. Without it you simply cannot meet the demands of your waking lives, let alone keep your hormones balanced. And don't let your wakeful nights continue indefinitely and send you into a tailspin of fatigue and worsening health. Insomnia is a highly treatable condition, whether primary or secondary. But this is really about you and the relationship between your body and your mind. Your own sleep aid approach to a restful night's sleep is best determined by you. Accept the reality that you live in a culture that never want you to turn off. Unplugging yourself may take a concerted effort on your part. Everybody have their own unique bodies and lives and hormonal imbalances can make a person feel like strangers in their own skin. But, whatever your age, consider your sleeplessness to be a sign that your body is trying to talk to you. Take a few nights to filter out the distractions and listen to what it needs. It may be something small; it may be more. With some effort and gentle guidance, it will be no time at all before you are back to sleep.

How Can Men Get Enough Sleep?

Most men will sleep much better if they simply develop the habits of good sleep hygiene. Sleep hygiene consists of basic tips that help you develop a pattern of healthy sleep. Some men think that drinking alcohol will help them sleep better. Alcohol makes you sleepy and might help you fall asleep faster. But it is also likely to cause you to wake up during the night. Many people wake up too early after drinking alcohol in the evening. This may be a "rebound" from the use of alcohol. It stays in your system for a long time after you have a drink. To improve your sleep, you should not have any alcohol within 6 hours of your bedtime. You should also limit how much and how often you drink. The heavy use of alcohol can be harmful to your overall health and it can lead to constipation problems sometimes because of the presence of toxins in your colon. Men sometimes see sleeping pills as the answer to their sleep problems. These drugs can be useful in helping some people sleep better. But sleep pills should not be seen as a long-term solution for better sleep. Doctors rarely prescribe them for more than a few weeks at a time. You can also find many sleep aids on the shelves of your local drugstore. Most of these use antihistamine, the same ingredient found in many cold medicines. While they can have a positive effect on your sleep, they can also make you very groggy during the day. They should be used with caution. You should not depend upon drugs to help you sleep on a regular basis. Talk to your physician about other options that will help improve your sleep. If you have trouble sleeping for more than a month, talk to your physician about it. Don’t think that it will just go away over time. He may encourage you to visit a sleep specialist to find the source of your sleeping difficulty. Before going to see a specialist, complete a daily sleep diary for 2 weeks. The sleep diary will help the doctor see your sleeping patterns. This information gives the doctor clues about what is hindering your sleep and how to help you. Your sleep is too important for you to ignore the signs of trouble. You have too much to gain by seeking help from a physician. Don’t put it off. Your sleep will affect the quality of every other area of your life.

Six Ways To Sleep Better With A Cold

Although a cold or flu can leave you feeling so worn out it seems you could fall asleep standing up, experts say do not overlook the need for a comfy and peaceful sleeping environment while you are sick. Sleep expert, says everything from your pillow and blankets to the temperature of the room can play an important role in how well you sleep when you have a cold. When you don't feel well, it is often the little things (that includes applying your anti aging skin care cream, taking a bath and even eating your meals) that seem more irritating and annoying and can keep you from getting the rest you need. Experts recommendation: Keep the room cool and dark and the covers light, all of which may reduce the number of night awakenings; Use a body pillow to help your body be more comfortable; and elevate your head to ease sinus pressure and make breathing less cumbersome. What can also help: Using a humidifier or vaporizer to keep the air in your sleeping environment moist, which can also make breathing easier and calm a cough. But cautions to make certain you drain and clean it thoroughly every night. Otherwise you could end up putting some dangerous bacteria into the air. You can also give yourself a bedtime steam treatment right in your own bathroom. Experts say before you are ready to turn in, turn on the hot water in your shower full blast, shut the bathroom door, sit on a chair or on the toilet seat, and take in the steam. You do not want to get wet, you just want to allow the steam to loosen congestion and hydrate your nasal and throat passages. After 10 minutes or so, wrap up in something warm like a terrycloth or flannel bathrobe and then hop into bed. If you are still having problems sleeping during your cold or flu, experts offer six tips that might help you feel better and get a better nighttime rest. 1. Drink at least 64 ounces of water a day. This will help maintain hydration in the nasal passages and throat, which in turn will help you feel more comfortable. If your liquids include fruit juices high in vitamin C, you will also get a nutritional boost. 2. Drink a cup of warm, caffeine-free liquid before bedtime: herbal tea and honey, honey and warm water, decaffeinated coffee, or clear broth. This can open nasal passages, soothe a sore throat, and help you sleep better. 3. Suck on hard candy before bedtime to moisten the throat, and keep a water bottle in easy reach to help quell a nighttime coughing spell. 4. If you must take a medicine for symptoms, choose for single products such as a pain reliever, a decongestant, or a cough medicine rather than a combination cold pill. Less is more, and many cold remedies have more than you need. 5. Read the labels of any medicines you do take, and make certain there is no crossover in ingredients. For example, if your multi-symptom pill also contains acetaminophen, you won't want to take an extra for pain or fever. 6. Do not be tempted to take a sleeping pill when you have a cold or flu, even if you take them regularly. Sleeping pill can make it harder to get up in the morning. If you are using sleeping pills regularly, never take them with any cold medicines, particularly those containing alcohol.

Effects Of Sleep Apnea On Health

Sleep apnea has serious health consequences and can even be life-threatening. The main effects of sleep apnea are sleep deprivation and oxygen deprivation. Sleep Deprivation. Sleep deprivation hurts the person with sleep apnea and the bed partner. Frequent waking, whether remembered or not, causes fitful sleep and prohibits therapeutic rest. A bed partner may lose an hour or more of sleep each night from sleeping next to a person with sleep apnea. Along with the apnea episodes, side effects like excessive sweating and a frequent need to urinate disrupt sleep. Often, a person with sleep apnea will wake up feeling like they have not slept or have difficulty staying awake during the day. Some trickle-down effects of sleep deprivation include a compromised immune system, poor mental and emotional health, and irritability. Oxygen Deprivation. When you stop breathing, your brain does not get enough oxygen. Serious problems can result from the oxygen deprivation of sleep apnea, including heart disease, high blood pressure, sexual dysfunction, and learning/memory problems. If you suspect you have sleep apnea and your website design Lexington project is affected because of your inability to think properly due to lack of sleep, there are a few things that you might do before going to see a doctor or sleep specialist. 1. Keep A Sleep Diary. For a few nights, you or a sleep partner can record if you are snoring and how loud your snoring is, how well you are sleeping, whether you are having trouble breathing (choking or gasping), and whether you feel refreshed in the morning. 2. Record Yourself Sleeping. Recording yourself can be a helpful tool for your doctor. You can use a sound-activated audio recorder or a software program that turns your computer into a recorder. With your sleep record in hand, consult a knowledgeable doctor or a sleep specialist. If your doctor suspects sleep apnea, you will probably be sent for an overnight sleep study in a sleep clinic. Sleep tests in a sleep clinic help to diagnose sleep apnea by measuring how frequently you stop breathing.

Chamomile Tea For Sleep

For thousands of years, people have used chamomile tea medicinally. The tea and essential oil have been used for their calming effects and for insomnia relief. One Japanese study of sleep-disturbed rats found that chamomile extract helped the rats drift off to sleep more quickly - just as quickly as rats that got a dose of benzodiazepine (a tranquilizing medication). Better research of chamomile is needed, experts agree. The FDA considers chamomile tea to be safe with usually no side effects. According to researcher, chamomile is safe as a tea but the trick is to make sure you are brewing it properly. Use two or three teabags, then put a lid on the pot to keep oils in the water so you get the medicinal effects of the tea. A few cautions: If you have an allergy to ragweed, do not use chamomile. Also, do not take chamomile tea if you are pregnant as chamomile may act as a uterine stimulant. Also researcher suggests you avoid chamomile when breastfeeding because its effect on nursing babies has not been well studied. And, obviously, you should not use chamomile when driving and while you are on duty with your SEO marketing campaign project as it may cause drowsiness. In addition, chamomile may increase the risk of bleeding so people on blood thinners should exercise caution. Chamomile may also increase blood pressure.

Supplements For Natural Good Sleep

You have been there - you are too wired to drift to sleep. Or you wake up in the middle of the night. Insomnia can be debilitating. What is your ploy for getting a good night's sleep? Doctors say it is important to look at your lifestyle - whether too much caffeine, too little exercise, or too much late-night work or thinking too much about gift ideas for holidays or TV is the problem. If lifestyle changes aren't enough, medications can help. Supplements may also have a place in providing a peaceful night's sleep. First note that most over the counter sleep aids contain antihistamine and should only be taken short-term because they are not helpful for long-term sleep problems. Therefore start with low doses of any supplement. Always tell your healthcare provider what you are doing, as some people should not take specific supplements. There may be interactions with other medications you are taking or other serious side effects. Also, keep these sleep solutions short-term such as chamomile tea, melatonin, Valerian and Kava. You must address lifestyle too, and make sure something else is not interfering with sleep.

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