Sleep Better with These 5 Natural Sleep Remedies
Is falling asleep a struggleé Can't sleepat nighté It needn't be. Find out how you could sleep better naturallywith these 5 subtle changes to your bedtime routine.Stay tuned. Many of the bedtime rituals habits thatwe've established for ourselves are not conducive to getting a good night's rest.How you feel the next day during your waking hours hinges greatly on how well you sleep.By learning how to avoid common sleep enemies trying out a variety of healthy sleeppromotingtechniques, you'll eventually develop your personal routine to a good night's sleep.Let's take a look at how we can accomplish
this by creating your magical hour beforelights out. The solution to falling asleep quickly gettinga restful sleep does not boil down to just one thing or strategy.I wish it were that simple. It's a combination of factors or positivehabits that you gradually introduce into your current sleep routine over time thatsend you into lala land faster. In essence you're layering several strategieson top of each other in order to augment accelerate the positive sleep effect.With the goal of getting a restful sleep that recharges the body, clears the mind decreasesyour morning fatigue, let's take a look at
those 5 natural sleep remedies.But before I do that allow me to take a moment to explain the role of melatonin productionin establishing your body's natural sleepwake cycle.Melatonin is a naturally occurring hormone controlled by light exposure.Your brain secretes more of it in the evening when it's dark to make you sleepy.And less during the day when it's light out you'd like to stay awake alert.So let's see how you could naturally increase your melatonin levels by making a few subtlechanges to your sleep routine. Here are those 5 strategies to incorporateinto your magical hour before lights out:
Strategy 1 is to turn off all light emittingelectronic devices at least an hour before bedtime.This includes your TV, computer, tablet smart phone.Many of us watch TV or work on the computer to relax at the end of the day.This is a big mistake right before bedtime. Not only does the light suppress your naturalmelatonin production, but these devices actually electrically stimulate the mind rather thanrelaxing it. If your favorite TV show is late at night,consider recording it then viewing it earlier the next day.Strategy 2.
As an alternative to TV watching, try listeningto some soft music or a fiction audio book instead.The soft music helps to set a calming mood. And listening to an audio book can be relaxing.Just ensure that it's a fiction story that requires little cognitive analysis as opposedto a recording that may require excessive processing.Which brings us to strategy 3 Piggy backing off of the previous tip, readingprior to lights out is yet another sleep remedy to consider trying.Spending 15 to 30 minutes losing yourself in a good book can take your mind off theday's stressful events.
I love to unwind at the end of my day withmy Kindle reader. As a side note, avoid reading from a backlitdevice at night such as an iPad. Tablets emit light which suppresses your naturalproduction of melatonin. Using an eReader such as a Kindle which isnot backlit is a better choice. Not into readingéHow about spending some time doing some relaxation exercises or meditation to help calm the mindéOr how journaling in your personal diary jotting down either what you were grateful for thatday or a personal success story that brings about a sense of peace contentmentéStrategy 4.
Implantable Device for Obstructive Sleep Apnea Thousand Oaks Malibu Westlake Village
The â€œimplantable deviceâ€� for treatingobstructive sleep apnea syndrome is called the â€œInspireâ€�. This is a pacemakerlike device that is placed under the skin in the upper chest wall. Electrodes are then tunneled through the skin and inserted into the muscles that keep your airway open. Once in place, a low level electricalcurrent stimulates these muscles to help keep your airway open.
It is significantly more expensive than CPAP, and is less effective as well. Its primary usefulness is in patientswho either refuse to try CPAP, are intolerant to CPAP, or have found other treatments to be ineffective. Hello, I'm Ronald Popper. Thank you for watching. If you or a loved one needs moreinformation on sleep disorders,
please visit our web site at sleepmd4u where you'll find more tutorials in this series as well as our white paper on obstructive sleep apnea that is free for you to download. For a direct consultation youcan reach us through our web site or by calling the number on your screen. Always remember, sleep well tonight for a better day tomorrow.
Is Your Mouth Showing Signs of Bad Sleep
I'm Gabe Garza with today's health news. Manypeople who have sleep apnea don't know anything is amiss until a family member points outtheir relentless snoring or irregular breathing at night. However, new research suggests thatthe family dentist may have had a clue. According to research by the University at Buffalo,a new study found that people with oversized tonsils and tongue indentations (teeth imprintsthat indicate the tongue is too large for the mouth) are at higher risk for obstructivesleep apnea (OSA). This puts dentists in a unique position to recognize symptoms of OSAfirst. People with OSA repeatedly stop and start breathing during sleep due to blockedupper airways. Though the disorder affects
more than 18 million adults in the US, itoften goes undiagnosed. Serious cases have been linked to cardiovascular disease, diabetes,depression and memory loss. Speak with your and dentist for more information. FordailyRx, I'm Gabe Garza.