How to Get a
Good Night's Sleep
Contents
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Get More Free eBooks and Other Cool Stuff
Introduction
How to Sleep Better
What is a sleep disorder?
Sleep and Insomnia
Treatments for Insomnia
How To Stop Snoring And Have A Restful Sleep
Warranty, Disclaimer and Copyright Policy
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Contents
Introduction
Everybody knows that a good night's sleep makes you feel more
energetic and alert the next day, but did you know sleep also boosts
your memory, makes you more optimistic, and helps your body make
repairs and fight disease? Research has even shown that people who
get seven or more hours sleep every night are less likely to be
overweight or obese. This eBook explains what a sleep disorder is and
how to get a good night's sleep.
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Contents
How to Sleep Better
If you've already figured out how to fall asleep, but you're having
trouble getting good sleep through the night (i.e. tossing, turning,
waking up more than once), this article will tell you what you can do
to ensure a peaceful night's slumber.
1. Get on schedule. Varying your sleeping times by more than an
hour can severely disrupt your sleep quality by "advancing the sleep
phase". For example, let's say you normally wake up at 7 a.m. on
weekdays to get to work, so you get to bed around 11 p.m. because
that's when you start to feel sleepy, and it's also a good time to
ensure 8 hours of sleep.
If on the weekend you sleep in until 9 a.m., you probably won't be
able to fall asleep that night until 1 a.m. Then, you probably won't
want to wake up the next morning until 10 a.m., in which case it will
start getting very difficult to fall asleep at 11 p.m. again. In other
words, your body thrives on running on a routine; erratic sleeping
sessions will interfere with your internal "biological clock."
2. Sleep on an empty stomach. Wait at least three hours after dinner
before going to sleep. Digestion doesn't work well while asleep (your
body is basically paralyzed), and a full stomach may interrupt sleep.
Do not eat red meats and heavy foods after 6 p.m. Switch to decaf
coffee and avoid tea, cocoa and cola drinks, because caffeine can
keep you awake even if you drank it earlier in the day.
Avoid tobacco products in evenings as well. While alcohol will make
you feel sleepy, it will reduce sleep quality. If you find your stomach
grumbling for contents and keeping you awake, have a light snack
about an hour before bedtime. Stick to milk, turkey and peanuts,
which all contain chemicals that help the brain relax.
3. Keep the room dark. Exposure to light during the time you're
supposed to be sleeping can disrupt your body's internal cycles. This
has been documented in studies surrounding circadian rhythms. Turn
your light off, or use a very dim night light. Pull curtains across,
blinds down or shut the shutters, to prevent outdoor lights from
shining on you. If you wake up and see any kind of bright light, you'll
have a much harder time falling back asleep. Try to eliminate all
sources of light, including from windows, LED clocks and cable boxes,
by covering them with heavy paper or cloth covers.
4. Change your sleeping position. You might be thinking that it's
impossible to control what position you sleep in since, well, you're not
conscious while you sleep, but it is do-able and can make a big
difference. When you go to sleep, or when you wake up in the middle
of the night, make a conscious effort to follow these guidelines until it
becomes habitual:
• Keep your body in a "midline" position, where both your head and
neck are kept roughly straight. Don't use a flat pillow that causes
your head to tilt down towards the mattress. Likewise, don't stack
your pillows so that your head is propped at an angle.
• Place a pillow between your legs if you sleep on your side. This will
support your hips and make this position more comfortable plus it
feels good!
• Place a pillow under your legs if you sleep on your back to take
stress off your lower back.
• Avoid sleeping on your stomach. It's difficult to maintain the
midline position, and it is more likely to cause aches and pains. If you
must, then bend one arm upwards and place it under your pillow.
This will help alleviate stress on your back and neck by slightly
propping up your body on one side.
5. Maintain your mattress. Turn the mattress over every few months.
Replace it after 5-7 years of regular use. If you feel springs or ridges
beneath the surface when you're lying on the bed, or you and your
partner roll to the middle of the bed unintentionally, it's time to go
mattress shopping. You can also tell that the mattress may be the
culprit if you find yourself sleeping well in another bed.
6. Exercise. If you have a sedentary job, a lack of physical exertion
may be reducing the quality of your sleep. The human body uses
sleep to repair and recover. If there isn't much to recover from, your
body's sleep cycle could be disrupted. A day of physical exertion
(such as taking a run or a swim) or, better yet, regular exercise can
make for deeper and more restful sleep.
7. Make note of unusual circumstances. If you are not sleeping well,
there could be many reasons for it, such as stress, certain illnesses,
or maybe something you heard or saw which traumatized you. Is
there any recent event or change in circumstances that has been
troubling or preoccupying you? This issue may be following you
subconsciously and interfering with your sleep. If the issue itself
cannot be addressed or resolved directly, consider employing
relaxation techniques such as meditation.
8. Visit your doctor. If you are concerned that you may have a sleep
disorder, tell your doctor. Some of the most common sleep disorders
are insomnia, obstructive sleep apnea (OSA), restless legs syndrome
(RLS), narcolepsy, parasomnias, and even heartburn (acid reflux). If
you are indeed suffering from and diagnosed with any of these
conditions, your doctor will recommend treatment accordingly.
Tips
• People with Attention Deficit Disorder (with or without
Hyperactivity) sometimes find that stimulants (caffeine) calm
them and help them sleep. You may know someone who
makes a pot of coffee just before bedtime.
• Here is how you can find the optimal thickness for a pillow:
Stand comfortably with your back against a wall. The distance
between the wall and your head is the ideal compressed pillow
thickness.
• Kill the Noise. Having distracting noises that startle you suck,
and can spike your heart rate. Find a quiet place to sleep. If
you fall asleep in a library, make sure you have permission.
Warnings
• Do not become dependent on sleep medication (even over the
counter) as they can become addictive, and you may not be
able to go to sleep without them.
• Do not keep noisy animals in the same room where you sleep.
• Try not to fall asleep with the TV on as it trains your body to
need the noise in order to fall asleep. If you wake up in the
middle of the night and it's quiet you may have trouble getting
back to sleep.
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Contents
What is a sleep disorder?
by Angelina Rao
A sleep disorder as any difficulties related to sleeping, including:
• difficulty falling or staying asleep,
• falling asleep at inappropriate times,
• excessive total sleep time, or
• abnormal behaviors associated with sleep.
The value of a good night's sleep can hardly be overestimated.
Quality sleep enables your body and mind to perform optimally each
day. Sleep helps to restore and rejuvenate your memory processes,
energize your nervous and immune systems, and stimulate overall
growth and development. Without enough sleep you will likely:
• experience increased difficulty concentrating, learning, and
remembering things
• become less able to perform simple tasks and complex tasks may
become seemingly impossible
• become anxious, moody, and impatient, and notice increased
difficulties during interaction and cooperation with others
Sleep problems may already be interfering with your daily life. If so it
is time to find out what is keeping you from getting the sleep you
need, whether it be poor sleep hygiene, insomnia or a more serious
sleep disorder.
To help you on your way to getting a good night's sleep, there are
many things you can do to reduce your risk of developing a sleep
disorder. By making small changes, you can greatly improve the
quality of your sleep and thereby the overall quality of your mental
and physical well-being.
If you find that you currently practice or experience one or more of
the following risk factors, you may want to consider making changes
to your lifestyle or consulting with your doctor to learn how you can
improve your health:
• poor sleep environment (i.e., noisy or brightly lit)
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excessive caffeine or alcohol intake
use of certain medications and drugs
smoking or chewing tobacco
anxiety, depression, or other mood disorder
stressful situation such as death of a loved one or job pressure
counter-productive sleep routine
daytime napping
early or late-night bed times
traveling between time zones
• shift workers with rotating schedules
• physical illness
• obesity
Tips for a better sleep environment
• Make sure your bed is large enough and comfortable. If you are
disturbed by a restless bedmate, switch to a queen- or king-size bed.
Test different types of mattresses. Try therapeutic shaped foam
pillows that cradle your neck or extra pillows that help you sleep on
your side. Get comfortable cotton sheets.
• Make your bedroom primarily a place for sleeping. It is not a good
idea to use your bed for paying bills, doing work, etc. Help your body
recognize that this is a place for rest or intimacy.
• Keep your bedroom peaceful and comfortable. Make sure your
room is well ventilated and the temperature consistent. And try to
keep it quiet.
• Hide your clock. A big, illuminated digital clock may cause you to
focus on the time and make you feel stressed and anxious. Place your
clock so you can't see the time when you are in bed.
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Contents
Sleep and Insomnia
by Yury Bayarski
Everyone needs sleep because lack of sleep can affect our health and
wellbeing. Some people spend enough time in bed, but their sleep is
not refreshing. And while occasional restless nights are often normal,
prolonged insomnia can interfere with daytime function, and may
impair concentration, diminish memory, and increase the risk of
substance abuse, motor vehicle accidents, headaches, and
depression. In a 2002 survey, the National Sleep Foundation found
that 58 percent of adults have trouble sleeping at least a few nights a
week.
What is sleep?
Sleep is one of the body's most mysterious processes. The most
significant characteristic of sleep which differentiates it from the
waking state is the interruption of perception. A sleeping person does
not see or hear. Additionally, sleep is marked by decreased
movement of the skeletal muscles, slowed-down metabolism, and
complex and active brain wave patterns.
There are two major types of sleep: rapid eye movement (REM) and
non-REM sleep:
Rapid Eye Movement (REM) sleep. It comes and goes throughout
the night, and makes up about one fifth of our sleep time. During
REM sleep, our brain is very active, our muscles are very relaxed, our
eyes move quickly from side to side and we dream.
Non-REM sleep. The brain is quiet, but the body may move around.
Hormones are released into the bloodstream and our body repairs
itself after the wear and tear of the day. There are 4 stages of nonREM sleep:
• Pre-sleep - the muscles relax, the heart beats slower and body
temperature falls.
• Light sleep - we can still be woken easily without feeling
confused.
• Slow wave sleep - our blood pressure falls, we may talk in our
sleep or sleep walk.
• Deep "slow wave" sleep - we become very hard to wake. If we
are woken, we feel confused.
We move between REM and non-REM sleep about five times
throughout the night, dreaming more as we get toward the morning.
During a normal night, we will also have short periods of waking.
These last one or two minutes and happen every two hours or so. We
aren't usually aware of them. We are more likely to remember them
if we feel anxious or there is something else going on - noises
outside, our partner snoring.
Sleep is an important factor in all our lives. Sleep helps the body
restore and rejuvenate in many different ways. Sleep enables the
brain to encode new information and store it properly. REM sleep
activates the parts of the brain that control learning. The parts of the
brain that control emotions, decision-making and social interactions
slow down dramatically during sleep, allowing optimal performance
when awake.
Sleep enables the immune system to function effectively. Without
proper sleep, the immune system becomes weak and the body
becomes more vulnerable to infection and disease. During sleep
muscle tissue is rebuilt and restored.
Children need much more sleep than adults. Growth hormones are
released during sleep, so sleep is vital to proper physical and mental
development. Tired children are often cranky, fussy and become
easily frustrated and difficult.
What is insomnia?
Insomnia is a term used to describe several types of sleeplessness.
With insomnia, you experience a significant lack of sleep on a regular
or frequent basis. Insomnia usually takes one or more of the
following forms:
• Difficulty falling asleep - more common among young people.
• Difficulty maintaining sleep (sleeping lightly and restlessly,
waking often, lying awake in the middle of the night) - more
common in people over 40. In younger people it may be
associated with depression.
• Waking early and being unable to get back to sleep - this is
more common in older people and anyone worrying about
something in particular.
Types of Insomnia
There are two broad categories:
• Chronic insomnia - lasting for several weeks, months or even
years.
• Transient insomnia - lasting for a few nights or weeks only,
usually connected to a stressful event.
Chronic insomnia
Chronic insomnia is long-term and may last a month, several months,
or years. Chronic insomnia may be caused by either a medical
problem, a psychiatric problem, a sleep disorder (sleep apnea,
restless legs syndrome, etc.), or poor sleep hygiene. Self help may
solve the poor sleep habits, but professional help may be necessary
for sleep disorders or for underlying medical or psychiatric problems.
Transient/Acute Insomnia
The most common type of insomnia is transient (acute) insomnia.
Transient insomnia lasts from one night to a few weeks and is often
caused by an emotional or physical discomfort. Typical factors include
stress, attempting to sleep in a new place, changes in time zones,
changing bedtimes due to shift work, environmental disturbances
such as noise, light and temperature.
Insomnia is also classified into primary and secondary insomnia.
Primary insomnia is insomnia that is not caused by other health
problems. This is the most common type of insomnia.
Secondary insomnia is a symptom of another underlying condition
that causes the insomnia. When you receive effective treatment for
the underlying condition, the insomnia usually goes away.
How Much Sleep Do You Need?
The amount of sleep each person needs depends on many factors,
including age. Some people find that they only need 5-6 hours of
sleep, while others need 10-11 hours for optimal performance. The
average adult functions best with 7-8 hours of sleep a night.
However, it is important to consider how much sleep you need on an
individual basis. The signs of inadequate sleep are low energy levels,
drowsiness, irritability, and poor concentration.
• Infants and Children. Infants require about 16 hours a day.
From 6 months to about 3 years, children's sleep requirement
decreases to about 14 hours. Young children generally get
their sleep from a combination of nighttime sleep and naps.
• Teenagers. Teenagers need about 9 hours of sleep a night.
Sleep is crucial for teenagers because it is while they are
sleeping that their bodies release a hormone that is essential
during their growth spurt.
• Adults. For most adults, 7 to 8 hours a night appears to be
the best amount of sleep, although the amount ranges from 5
hours to 10 hours of sleep each day depending on the
individual.
• Pregnant Women. Women in the first trimester of pregnancy,
and sometimes throughout pregnancy, need significantly more
sleep than usual.
People tend to sleep more lightly and for shorter time spans as they
get older, although they generally need about the same amount of
sleep as they needed in early adulthood. About half of all people over
65 have frequent sleeping problems, such as insomnia, and deep
sleep stages in many elderly people often become very short or stop
completely.
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link if you would like to read about natural insomnia herbal remedy
Contents
Treatments for Insomnia
By West Conner
Studies show that insomnia affects approximately 75 million people in
the United States. Insomnia can present itself in a couple of different
ways; each may require a different medication. One symptom is a
difficulty falling asleep but once asleep, the patient stays asleep.
Another symptom is difficulty staying asleep, but an ease of getting
to sleep.
Most often, insomnia lasts for just a short period of time, a week at
most. When the difficulty in sleeping lasts for more than six months,
it is considered a chronic condition. The chronic insomnia is
troublesome because it can affect your work, your health, and your
social relationships.
The treatment for insomnia should begin with what is known as
"sleep hygiene." Sleep hygiene consists of ten philosophies:
1. keep a regular sleep schedule
2. exercise regularly but avoid exercise before bed
3. go to bed when sleepy
4. do relaxing and enjoyable activities before bed
5. keep the bedroom quiet and comfortable
6. do not eat a large evening meal
7. if you are not sleeping within 20 minutes, get up and return to bed
when you are sleepy
8. if you must take a nap, limit it to 30 minutes
9. avoid alcohol, caffeine, and nicotine
10. have your pharmacist check your medications for stimulating
drugs
If, after trying sleep hygiene, you are still having difficulties, you can
try some over-the-counter remedies. There are many different
sleeping pills you can buy at your local store. This is what I
recommend: find the cheap, generic, store brand diphenhydramine
25 milligrams
It can by found either in the sleeping pill section or in the allergy
section. Let me tell you why. Diphenhydramine is the active
ingredient in the allergy medication Benadryl. Along with its ability to
help with your allergy symptoms, it causes a good amount of
drowsiness. So much so that it is the active ingredient in ALL of the
following expensive brand name sleeping agents:
• Simply Sleep
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Sleepinal
Sominex
Tylenol PM
Unisom
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Alka-Seltzer PM
Excedrin PM
Goody’s PM
Nytol
Bayer NightTime Relief
Doan’s PM
GoodNight’s Sleep
Legatrin PM
All of these are much more expensive and have the exact same active
ingredient as the cheap store brand. Why pay more for the exact
same thing?
The next step to try is melatonin. Now many people want to go
directly to melatonin because they feel it is a "natural" alternative.
Melatonin in made in a laboratory just like any other medication. You
can get natural melatonin that is made from the pineal gland of
animals but this approach is not recommend due to frequent viral
contamination.
The brain secretes melatonin to supposedly tell our body to go to
sleep. The scientific community is still discussing the exact dosage
and duration of therapy for melatonin. Until they come up with an
answer, start with the one milligram dose. If this is not effective, go
to two milligrams. If there are still difficulties in getting to sleep, go
for the three milligram dose.
Let me tell you about my own personal experience with melatonin.
When it first came out many years ago, I tried it to help with my
sleeping. I took it the first night, fell asleep, and woke up at 3am,
wide awake and couldn’t get back to sleep. Of course the next night I
was tired so I took it again. I fell asleep but was wide awake again at
3am and couldn’t get back to sleep. The next night I didn’t take it and
slept until morning. The fourth night I took the pill and again woke up
at 3am, wide awake. I have never taken it since. Why I woke up at
3am, I don’t know. It was strange but that is what happened to me.
If sleep hygiene, diphenhydramine, and melatonin are not helpful for
you, the next step in the doctor’s office. Don’t be intimidated into one
of the new, expensive designer sleeping pills. Start cheap.
Your first step should be trazodone. This is actually an antidepressant
that causes sedation as a side effect, similar to diphenhydramine.
One of the reasons for using an antidepressant like trazodone is the
fact that many people with insomnia are also depressed, whether
diagnosed or not.
Trazodone is cheap, reliable, and has been used safely for years. The
most common dose for getting a good night’s sleep is 50 milligrams.
You will never see an advertisement for trazodone because it is an
old, dependable drug that is very cheap.
The next step should be temazepam. This is another old reliable
medication that has been used for years. Temazepam is in the same
family as Xanax and Valium. It provides the right amount of sedation
that lasts about eight hours. The medication is classified as a
schedule IV meaning it does have some addictive properties. There
are not too many people who get "hooked" on temazepam so I would
not worry too much about that.
If, after trying these three medications, you are still having
difficulties, you and your doctor may want to try other medications in
the same family as temazepam. These are called benzodiazepines.
They all work basically the same way and cause drowsiness. They
differ in how quickly they work and how long the effect lasts.
Your next step is going to be expensive. The pricey brand name drugs
are going to be your next option. I would recommend starting with
Ambien. It is quite popular and will soon be available in generic form.
The manufacturer is now focusing on the new formulation called
Ambien CR. They are no longer promoting Ambien because the patent
will soon expire. The Ambien CR is nothing more than a controlled
release form of the drug. You can get a voucher for a free trial at
ambiencr.com.
After this, you have many choices but all are costly. You can try
Sonata or Lunesta. A free four day trial of Sonata is available at
sonata.com and a free four day trial of Lunesta is available at
lunesta.com.
A new medication for sleep is called Rozarem. To make the science
easy, it tricks your body into thinking it has a lot of melatonin. This is
a new category of medication. They are quite expensive at about
$7.00 each.
Most people do not realize how effective the cheap generics are
because they don’t see them on TV or hear about them on the radio.
These established drugs have been working for many years and there
is no reason to begin your therapy with expensive prescription drugs.
The recommendations for sleeping pills follow the rest of my
suggestions, start over-the-counter and cheap. Begin with simple,
proven, and inexpensive remedies and slowly move up in cost. The
newer, brand name drugs are heavily advertised and well known to
the general public. This advertising and brand name recognition
makes them quite expensive.
Don’t be tempted into the expensive route right away. Your doctor is
probably going to want to start you on the newest expensive drug.
Most people don’t realize that he or she is being rewarded by the
drug companies for prescribing these expensive medications to you.
A good night’s sleep is important. If it really only takes a few cents a
night to get it, why pay several dollars?
Dr. West Conner is the author of the incredibly popular workbook
"How To Save Money On Your Prescription Drugs" and the audio CD
"Are You Spending Too Much On Your Prescriptions?" He is currently
active in assisting clients who are having difficulty affording their
prescription drugs. Through his many years of practice, Dr. Conner
has developed a number of unique and creative ways to lower
prescription costs. Visit Rx Cost Cutters for more details.
Contents
How To Stop Snoring And Have A Restful Sleep
by Jun Lim
For many homes around the world a restful sleep after a day of hard
work and stress is becoming difficult to achieve. Every night,
countless people are subjected to more stress at home during the
time when they should be in bed and recharging their energy, all
because of a snoring spouse or partner.
It is a fact that snoring accounts for many lost hours of sleep each
night. Lost sleep is not only limited to the men or women who are in
the bed next to the snorer but also other family members who are
losing sleep over the problem as well. The loud and booming sound of
the snoring can reverberate throughout an entire house, with virtually
no escape for those struggling to sleep against the noise.
But the issue of snoring for many people reaches far beyond just the
annoyance and frustration of the sound. In some individual snoring
could be a symptom of a much more serious problem called Sleep
Apnea. This is a condition where a person who is asleep stops
breathing for a period of time. If you live with a snorer who sleeps
deeply, you may have observed this phenomenon without even
realizing it.
In many cases, a snoring individual falls into a rhythmic breathing
pattern that is characterized by sudden loud intakes of breath. As
they exhale they create a noise which is the snoring that other people
hear. If that individual ever seems to catch their breath, the snoring
might stop for a moment, that short pause of silence could be the
beginning of Sleep Apnea.
Many remedies are being offered that claim to stop the loud noise
that emanates from the snoring person. Everything has been
suggested from adhesive strips that are supposed to open the nose
passages to surgery, in serious cases, to correct the breathing
problem. Trying a few approaches to stop the noise produced by a
snorer might be a great idea, especially if the snoring is changing the
sleep patterns of either the snorer, their family members, or both.
There are also some who suggest that snoring might be a symptom
of something as simple as an allergy to either an environmental agent
or a particular food. An individual might eat something for dinner that
will cause him or her to roll into a deep, noisy sleep later that
evening. Monitoring that individual's diet is a great first step to
determine if the snoring occurs more frequently after a particular
food is eaten.
Many natural supplements are also said to help in stopping the
problem of snoring. Some of them are directed at relaxing the nasal
muscles that are often associated with snoring. Others are aimed
towards addressing some other issues that have long been thought to
contribute to snoring such as being overweight or physically inactive.
The way you sleep might also contribute to whether or not you will
have a sleep that will be peaceful for everyone around you. Many
noticed that people are more prone to snoring when they are sleeping
flat on their back than in any other position. Thus, in some cases, the
issue of snoring can be solved by simply adjusting the bed to
encourage your body to remain on its side. The creative use of pillows
can assist in this respect.
You should conduct more research into new techniques of solving this
sleeping disorder and take your time to investigate what works best
for you. Never give up! Because once you solve your snoring
problem, it could mean a long and peaceful sleep for you and your
family, and they will surely thank you for it.
Jun Lim is the owner and webmaster of Health Article Finder, a niche
content website dedicated exclusively to fresh, high quality, healthrelated articles. Get your 5-part ecourse on "How To Stop Snoring
Permanently" while it's still available for free!
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