Obstructive Sleep Apnea Syndrome Pdf

By | March 31, 2017

Natural Cures for Insomnia

Hey guys, Axe here from DrAxe . Oneof the most common things I'll hear from my patients, is they'll say, quot; Axe, I can'tsleep.quot; And if you're one of those people that have trouble falling asleep, or strugglewith insomnia, or you wake up during the night, that's very common. In this tutorial I'm goingto go through the exact steps you need to follow to get better quality of sleep andto help you fall asleep fast. Step number one in overcoming sleep deprivationis to change your diet, surprisingly. And, for a lot of people, their diets are keepingthem from falling asleep. Before you go to bed, you need to really drop your carbohydrateconsumption. If you're consuming too many

sugars and carbs, your body is burning those,it's getting warm. And so, lowering that sugar, and grain intake, and carbohydrate intakebefore bed is important. And get some good quality fats before you go to bed. Somethinglike an avocado is a great food to actually help you fall asleep at night, either avocadoor some organic yogurt. So again, avocado and organic yogurt, are the best foods tohelp you naturally fall asleep. The reason they work is those foods are high in magnesiumand potassium. Magnesium and potassium are two crucial nutrients you need to help relaxthe body and to help you fall asleep at night. So remember avocado and yogurt, the top twofoods you can consume just a little bit here

or there in the evening that will help youfall asleep at night. The second step you need to do to overcomeinsomnia is to reduce stress. And for most people, along with diet, this is the big thingthat's keeping you up at night, is your mind starts racing, you keep thinking and you can'tshut your brain off. And there are several reasons for that. One, is you watched TV upuntil the point that you went to bed. That visual stimulus you're watching constantly,especially the blue light, and that doesn't just include the TV screen, it also includesyour computer, your iPad, or your phone. And that light is blue light, which actually tellsyour pineal gland in your brain that it actually

needs to keep running, so it messes with yourcircadian rhythms and cortisol levels. It keeps you from falling asleep at night whenyou were looking at that bright blue light in the computer screens and TV screens. So,about 30 minutes at least, ideally, an hour, but at least 30 minutes before bed, you needto shut off all electronics, and you need to start reading something that helps yourelax. Or start journaling. So you can get out ajournal and start writing things down. You can look at your schedule for the next dayand write that down. But I really recommend reading a novel that you enjoy, reading adevotional, your Bible, or just something

that helps you relax and wind down at least30 minutes before bed. And that's going to help, and in general reducing stress. And if you have something that's really stressingyou out, that's keeping you from sleeping at night, I recommend you start writing downthose things that stress you out. Work on addressing those the best you can, and thenstart scheduling things into the week that you love to do. It is so important. If you'vehad a great day, and you've been happy all day, it actually creates certain hormonesin your body known as endorphins that actually help you fall asleep at night. So actually,having a good mood throughout the day can

help improve your sleep at night. So stepnumber two, shut down the computers and read a book before bed. As well as just add somejoy into your life. Reduce stress; it's very important for falling asleep at night. Step number three, is take quality supplements,especially a magnesium supplement. And taking a magnesium supplement, about 400 to 500mga night before bed, can help you naturally reduce stress, and really improve sleep. Andso I recommend a high quality magnesium chelate or magnesium citrate before bed. So takinga magnesium supplement can help you fall asleep. Also supplements like melatonin can help,or valerian root. But I don't recommend doing

Trouble in Bed When Sleep Turns Against Us

Say you've been napping, like between classes, or after a long night out, or, I don't know, after broadcasting on YouTube for 48 straight hours to raise money for charity. Now, imagine you waking up, and suddenly you discover that you can't move. You want to speak, but you can't; you're mind is acutely aware of what's happening, but you are powerless to get your body to do anything. It may last a few seconds, it may last a few minutes, in rare cases it can last more than an hour it's called Sleep Paralysis and you might not have to imagine it

because up to 40% of us have experienced this sleep disorder at some point in our lives. I am one of them. We don't like to think about the bad things that can go on while we're in dreamland just as we hate the disorders that keep us from even falling asleep Hello, Insomnia. But even though we've talked a lot on this show about the science of sleep Why we need it Why we dream

and where dreams come from. There is a whole other polymorphously messed up realm of human biology that explains what happens when sleeps turns against us. We can't turn our brains off. We forget to breathe. We have waking hallucinations. Some of us even walk, eat, run, and have entire conversations when we're asleep. The halfasleep brain is a crazy place

and once you understand it, you may never see the back of your eyelids the same way again. (intro music) When most people think of the things that cramp our sleep style they think, Insomnia. But defining, diagnosing, and treating this most common sleep disorder can be tricky. In fact, for a long time, most scientists considered insomnia to be a symptom of another problem like depression, anxiety, asthma, stress, substance abuse, a traumatic injury even jetlag Though, today, insomnia is considered by many to be a chronic disease of its own

that interacts with other medical conditions So, if you've ever had prolonged trouble falling asleep, or staying asleep but you don't have any other health issues then s would probably say that you have Primary Insomnia. If you do have something else going on, like a physical or psychological condition then you've got Secondary Insomnia. And most cases of Secondary Insomnia are chronic meaning it lasts for more than a month.

There are also cases of Acute or shortterm Insomnia which is usually triggered by stress or some specific life event Whatever the cause scientists believe these Insomnias are the result of the simple but eternal struggle between arousal and sleepiness. More and more research is suggesting that a condition known as HyperArousal where the nervous system remains in a constant state of alert may be the main reason for chronic insomnia.

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