Most of us fail to get good nights sleep. As a result we run the risk of greatly increasing our susceptibility to disease and accidents. Getting a good night sleep is a minimum for a healthy life. For most people this amount needs to be around 6 to 8 hours each night. Anything less than that and you are sleeping too little and anything more than that and you are probably sleeping too much.

What is it that sleep does for us? The best way to think of sleep is as the body’s form of “downtime”. Just like our computers need to go offline in order to be repaired so must our bodies. During this “downtime” the body actually rebuilds tissue, grows bone and muscle and strengthens the immune system.

The truth is we really don’t know everything that does happen in sleep just yet. However, we know enough to realize that without it the body deteriorates along with the mind.

Each night we cycle through three stages of sleep including light sleep, deep sleep and Rapid Eye Movement Sleep (REM). Each of these stages are vital but the last stage is especially vital. Deprivation of this final stage of sleep can seriously decrease our health and productivity and make us increasingly prone to accidents and systematic disorders.

During deep sleep brain activity that controls emotions, decision-making processes and social interaction shuts down. Though these areas become inactive other areas of our brain that are usually dormant come to life. It is also at this stage that cell growth and cell repair takes place. There is in fact some truth to the phrase “beauty sleep”. Missing these vital areas of sleep deprives our body of the chance to revitalize our skin and organs.

Sleep is also integral in fighting off infection. As anybody who has been sick can attest the need for sleep increases when we are ill or bedridden. Part of the reason for this behavior is because our body is trying to shut down other aspects of our functioning in order to send much needed energy to our immune system and other parts of the body that help to fight off infection and sickness. This is a key step in the healing process. Depriving someone of sleep with a major illness can do serious damage to their long-term health.

The effects of sleep deprivation are many and varied. When we are deprived from sleep hallucinations and mood swings are usually the first effects we feel. There is also a general sense of irritability that pervades our waking mood when we are sleep deprived. Lack of sleep also affects our nervous system leaving us drowsy and unable to concentrate.

Lack of sleep is also a frequent contributor to the causes of vehicular accidents and all other types of accidents, many of which are fatal.

To make sure you get the most of your sleep try to develop some ritual before going to bed. By creating a routine you condition your body to prepare itself for sleep.

Avoid taking medicines since many of these prohibit the deepest levels of sleep, which are most necessary for our body.

Also avoid excessive stimulation two hours before sleep. This can cause your body to be unable to fall reach the state of deep relaxation needed to fall to sleep.

Find an amount of sleep that is right for you and allows your body to operate at maximum efficiency.

In the vast majority of cases the main cause of sleep apnea, in this case obstructive sleep apnea, is enlarged tonsils and/or adenoids and the preferred method of treatment is surgery.

However, research being carried out at the University of Louisville in Kentucky may well result in thousands of children escaping what is for many an unpleasant and often frightening procedure.

Although the removal of tonsils and/or adenoids in children was extremely common some years ago the practice was, until recently, in decline, as doctors sought out alternative treatments for childhood throat infections. However, as an increasing number of children were diagnosed with sleep apnea, tonsillectomy and/or adenoidectomy rapidly became a common treatment for this condition and today some estimates show that as many as ninety percent of all such operations are carried out to cure sleep apnea, rather than throat infections.

It seems, however, that this could well change in the not too distant future.

Dr Goldbart, heading a research team at the University of Louisville, has been working in this area for some time now and presented the initial findings of his work on the tonsillar tissue of children with sleep apnea in June 2004. Based on these findings, Dr Goldbart’s team proposed an alternative non-invasive treatment for mild cases of childhood sleep apnea and has since carried out a series of studies, the latest of which involved 40 children. The results have now just been published and are extremely encouraging.

The treatment involves the use of oral montelkast (sold under the brand name of Singulair) which many parents may well recognize as a common form of treatment for asthma.

In many cases of asthma breathing difficulties are caused by inflammation of the tonsils resulting from the presence of leukotriene receptors and Dr Goldbart and his team noticed that these same leukotriene receptors were present in the tonsils of children with sleep apnea. He concluded therefore that the treatment that has proved so effective in cases of asthma should also reduce inflammation and open up the airway in cases of sleep apnea, and it would appear that he is right.

It is of course still early days and a great deal more work needs to be done, including further double-blind and placebo-controlled studies. Nonetheless, his findings are indeed encouraging and may well provide an alternative to surgery for many thousands of children in the future.

Copyright 2005 Donald Saunders – http://help-me-to-sleep.com

In a person with sleep apnea the airway can be blocked by tissue, tonsils, the tongue or muscles collapsing. When a person is suffering from sleep apnea they will usually not know. Other people may notice it when they are sleeping and wake the person or tell them they were snoring or making funny noises when they were sleeping.

The symptoms of sleep apnea are usually extreme tiredness even after what seems to be a good nights sleep. This is because once a person stops breathing they are woken up out of the deep sleep. They never really do get to enjoy the deep sleep that is necessary for a good nights rest. They may also snore, have headaches upon waking up, have a dry mouth and have mood changes.

Sleep apnea can be very dangerous, so it is important that if a person suspects they may suffer from it that they seek medical help as soon as possible. Sleep apnea can lead to heart disease, stroke and impotence. A doctor will administer a sleep test either in a clinic or for the person to do at home. This test will measure the oxygen levels in the person’s blood, as well as their sleep patterns.

Once a person is diagnosed with sleep apnea the doctor will usually start to see why exactly the condition is present. The cause of the sleep apnea will usually dictate the treatment. Sometimes if a person loses weight or changes sleeping positions they can stop their sleep apnea. There are also medical devices like mouth guards, that can be used. For example, a C-PAP is a machine that is often used to treat sleep apnea. It blows air into the person’s nose and helps to keep the airway open. In some cases where the cause is a physical deformity, surgery may be a good option.

Sleep apnea is quite easy to treat once a person is diagnosed. The diagnosis can be the hardest part of dealing with sleep apnea, since a person is usually unaware they are even having problems. However, if a person experiences any of the symptoms of sleep apnea they should see their doctor and get tested. Letting the condition go without treatment could be fatal, so any suspicion should be checked out.

For a brief review of the Select Comfort bed, including benefits and drawbacks, keep reading.

Benefits and Features

The most significant benefit of the Sleep Number mattress is the dual air chamber system that lets individual sleepers set the inflation and firmness levels for their own side of the bed. So, if mom likes the bed soft and dad likes it firm, a compromise can be reached.

Users operate a remote that controls an air pump on the bed, which then sucks air into or out of the mattress’ air chamber.

Other benefits or features of the Select Comfort bed are the company’s 20-year limited warranty and the 30-day trial guarantee.

Cons of the Sleep Number System

The most common complaint made by unhappy Select Comfort bed consumers is that the bed produces what’s called a “trench effect.” Basically, if both sides are inflated to a higher firmness level, an indentation is created in the middle of the bed. That kind of uneven sleeping surface can make for an uncomfortable night’s sleep as you and your spouse roll into one another.

The other major complaint from a number of Select Comfort bed consumers is the formation of mold inside the mattress. Because the Sleep Number bed sucks air inside the mattress, it also sucks in atmospheric moisture and mold spores. A class action lawsuit is currently being filed against the company due to a number of consumers finding mold inside their mattresses. This mold has led to lung and allergy problems that has adversely affected the health of the complainants.

Cost of the Sleep Number Mattress

Select Comfort makes six different Sleep Number beds, beginning with the Sleep Number 3000 and going up to the Sleep Number 9000, the brand’s luxury model.

The Sleep Number 9000 can retail for as much as $4700 with full accessories and features, while the Sleep Number 3000 can cost as little as $500 for a twin-sized basic model.

Where to Buy

To buy a Select Comfort bed, visit their website for immediate purchasing and financing, or you can go to one of their over 470 retail stores across North America. Should you choose one of their mattresses for the 30-night test, note that payment of all return delivery charges will be yours if you decide not to keep it.

The inability to sleep is another stress related condition which most people have suffered from at some point in their lives. It is when insomnia continues for a long period of time that secondary problems can occur such as chronic fatigue, depression, reduced concentration, irritability etc.

Simple Aromatherapeutic Treatments

Add 8 to 10 drops in total of Lavender, Chamomile or Marjoram to a warm bath before going to bed

Use any of the above oils in a burner in the bedroom to help you sleep

Massage a few drops of Lavender or Chamomile into the soles of the feet at night.
This is one of the quickest ways in which essential oils are absorbed into the bloodstream!

Put a few drops of Lavender on a tissue and place next to your pillow or in the top pocket of your pyjamas so you inhale the scent as you drift off to sleep

*NB It is worth pointing out that even though Lavender is an excellent oil for insomnia, if you use too much of it the effect is the opposite – it will act as a stimulant and actually keep you awake!

Another key oil for insomnia and restlessness is Valerian. However, there are two factors to take into consideration when using this: firstly, the smell!! It is not the most pleasant smelling oil but if you blend it with Lavender and only use a small amount it is not too bad, secondly and more importantly, if you use it in large amounts and regularly it can cause headaches, mental agitation and delusions!! I would suggest only using this oil under the guidance of a qualified aroma therapist.

Oil Safety

Chamomile – can cause dermatitis in some people (use fewer drops if you have sensitive skin)

AROMATIP from holistic therapies spain: Using carrier oils and essential oils regularly can help improve the condition of your hands and nails aswell!

There are certain sleep aides, foods, vitamins & practices that help to promote healthy sleep patterns. Natural sleep aids found in foods & vitamins are as close as your kitchen or local grocery store. Other sleep aides involve specific routines or practices that encourage pure, natural sleep response from your body.

Here are a few things, or sleep aids that you may want to start to incorporate into your daily routine to get you sleeping like a baby sooner than later.

Keep in mind, everyones body chemistry is different in the sense that some of these practices and foods that can work as natural sleep aids will work better for some people than for others. In order to get pure, quality sleep, you have to establish a ‘regular routine’ of going to bed and waking at the same time and avoiding certain practices and sleep depriving stimulants as well finding foods and activities that promote healthy, pure, sleep.

Natural Sleep Aids & Sleep Practices Video:

 Sleep Promoting Practices To Get You Better Sleep:

*Coming Soon..

Sleep apnea is a more serious condition that occurs when the air blockage causes you to stop breathing at least 5 times an hour, for over 10 seconds each time. Sleep apnea is a dangerous condition that can ultimately lead to death.

If you’re suspected of suffering from sleep apnea, your doctor will arrange for you to have your nose and throat examined to find any obvious causes of obstruction. This could include an anatomical abnormality or nasal polyps. The exam is handled with either an endoscopic exam or a CT scan.

After the initial diagnosis is done you’ll be sent to a sleep lab where you will undergo a study of your sleeping patterns.

A sleep study monitors your body while you sleep. Some of the measurements that will be tracked include:

- blood oxygen levels
- blood pressure
- heart rate
- airflow
- chest & diaphragm movement
- brain activity

You’ll stay overnight in a special sleep lab where these tests will be done with equipment that is attached to you while you sleep. (It’s not as bad as it sounds – you will be able to sleep!)

If you’re diagnosed with sleep apnea, you’ll probably be told to avoid any kind of sleep medications and alcohol. If you’re overweight, you’ll be advised to lose the extra weight. You may also be told to start sleeping on your side.

These three simple things can sometimes be enough to solve the problem.

If this is not enough to remedy the problem, you may undergo other sleep apnea treatments such as positive pressure ventilation, in which you will be given a tightly fitting nasal mask through which air is pumped. The increased air pressure can help to keep your airways open.

If these treatments still don’t solve the problem, you may have to undergo surgery.

Obstructive sleep apnea (OSA) is the most common form of the condition and generally responds to treatment. Central sleep apnea, in which there can be brain or nerve damage, is often not as responsive to treatment. In these cases you may need to treat them with drugs that stimulate your breathing.

Surgical methods for reducing or eliminating snoring or OSA are typically divided into the way they go about stopping the blockage. Let’s take a closer look at some.

Surgery designed to enlarge the throat

Uvulopalatopharyngoplasty (UPPP) – This procedure typically involves removal of the tonsils and part of the uvula and soft palate. This actually serves two purposes: opening the airway and reducing the amount of tissue available to vibrate. UPPP is performed under general anesthetic, and recovery time is typically one to two weeks. This method typically requires admittance to the hospital. Typically only one surgery is required.

Laser-assisted uvulopalatoplasty (LAUP) – If your tonsils have already been removed, this option may be preferred over UPPP. This procedure uses laser technology to remove part of the soft palate and shorten the uvula. LAUP is done with either a local or general anesthetic, and recovery time is typically one week. This procedure is typically performed on an outpatient basis, resulting in lower costs. However, to get the best results, as many as six separate procedures will be performed.

Cautery-assisted uvulopalatoplasty (CAUP) – Instead of a laser, this procedure uses a heated wire or electrode to burn away part of the uvula. This method results in the least post-operative pain of those discussed so far, and is performed as an outpatient under local anesthetic. Again, repeat visits is typically required for best results.

Surgery to stiffen the tissues in the throat or palate

Somnoplasty – A low temperature, low power needle using radio frequency energy is used in this procedure to coagulate tissue in the uvula, palate, or tongue. This coagulated material is absorbed by the rest of the body, resulting in less obstruction caused by the treated area and resulting in the stiffening of the area. This outpatient procedure has about an 80% success rate for reducing snoring, and has also been shown to help mild sleep apnea. Repeat visits are normal.

Cautery-assisted palatal stiffening operation (CAPSO) – Similar to the CAUP, but tissue from the soft palate is the target for removal. This procedure appears to have the highest initial success rate for reduction of snoring, at around 92%. Can be done on an outpatient bases.

Pillar Procedure – After a local anesthetic is given, the doctor implants three small inserts into the soft palate. These inserts stiffen the palate, resulting in less vibration, and less snoring. This procedure is used to reduce snoring and is effective for mild to moderate OSA.

This was a just a quick introduction to six of the more common surgery procedures used to treat both snoring and sleep apnea. There are many more, with a procedure available to treat almost any cause for your snoring or apnea. But to determine if surgery is right for your case, as well as which type is the most appropriate, you must visit your own doctor or an ear, nose, and throat specialist. They can recommend the best way to go to achieve a better nights sleep for you and your family.