Remove distractions

1. Unplug all of your high tech goodies at the wall socket - Removing items such as the TV/DVD player/TiVo/crackblackberry will not only save you money when your new electricity bill comes (even if items are on turned off using the remote they are still on standby and guzzle down energy) it’ll also help remove distractions and noises these devices emit. There is nothing worse than trying to go to sleep but being unable to relax as the DVD is still spinning loudly in the DVD player.

2. Keep the noise level down - Traffic noise, loud outside conversations, TV blarring in the other room and any other assortment of noises make it difficult to sleep. If the noise can’t be eliminated it can be masked or diluted, closing your door and ensuring all windows are properly sealed is a good start, earplugs are also a good investment. If none of these options work then having another louder noise is an option - it may seem counter productive to eliminate one noise with another but the main reason why it’s hard to sleep when you can hear somebody’s conversation is that conversation isn’t constant. The noise level/pitch and frequency of a conversation or the TV is almost always constantly changing which makes it hard for the body to get used to it and sleep through. Some people find white noise machines and recordings of the beach or a rain forest to be quite sooth, it’s all a matter of trial and error.

3. Get an old school clock - If you have a new digital clock you can probably see it constantly flickering as the LED lights keep changing - some clocks even blink every second which is highly annoying. Old school clocks generally don’t glow in the dark which is one less distraction in the bedroom.

Get comfortable

4. Get the right temperature (if more than one person are sleeping in the same room, set the thermostat to a setting where the ‘warmer’ of the two people feels comfortable. If the other person is cold they can add layers to their side of the bed. It’s much easier to add layers than it is to cool down.

5. Buy a new mattress Let’s assume you sleep the average 8 hrs a day, that’s 56 hours a week, 121.33 days a year and 3.33 years a decade or more simply one third of your life. That’s right one third of your life is going to be spent on that shitty $50 mattress your cousins best friend sold to you when you first moved out and that you never replaced because your a cheap ass. It might seem ridiculous spending several hundred or even thousand dollars on a good quality mattress (especially when you could spend it on hookers and cognac) but they generally last 10-15 years so it might be a worthwhile investment, especially if you suffer from back pain.

6. New pillows/blanket - Now that you’ve invested in a good quality mattress it’s important that you do the same with your pillow(s) and blanket. There are no hard and fast rules when it comes to either of these, it’s a matter of testing what feels right for you. Following some of the same rules that you discovered when purchasing a new mattress certainly couldn’t hurt.

7. Cuddle sideways: If you’re girl or man needs a cuddle and you need a good nights rest, why not do it on your side? You can adopt the classic spoon position, not only will the special somebody in your life get the love and attention they want (strikeout) deserve,  there might also be proven medical benefits”If you’re sleeping on a good-quality mattress and pillow, the position has actually been shown to help lower stress levels while boosting intimacy,” says Jodi Fidler, a chiropractor and sleep expert at Davis chiropractic in Minneapolis.

8. Meditate - If you’ve got no clue on how to meditate then just try to relax instead, closing your eyes and taking long deep breathes usually does the trick. If you’d prefer you can always learn how to meditate (link to site focused on meditation)

9. Room temperature and ventilation - On a hot stuffy summers night it’s incredibly difficult to get to sleep. Most people prefer a slightly cooler room, but if you’re sleeping in a bed room with two people the best rule to follow is “set the thermostat so that the ‘warmer’ of the two people is comfortable”. It’s a lot easier to add extra blankets to warm a colder person up than it is to cool somebody down (unless you have some type of space age cooling blanket). If you and your partner are constantly bickering about the temperature it may be worth investing in a dual weight blanket which has heavier levels of down on one side.

10. Head north - feet south - Feng shui aside facing your head north and feet south will align your body with earths magnetic fields. Sounds crazy doesn’t it? Well it probably is, we didn’t actually try this one because we had no idea where north was. But I’m sure if you try it it’ll work.

Improve your day time habits

11. Don’t watch TV/look at your TV screen for at least 30 minutes before bedtime. The light from a television/monitor are the same intensity as natural sunlight, which tricks the body into thinking it’s time to roll around in the grass - not to sleep.

12. Bed is for sex and sleep only - and in that order (am i rite ladies?) You should avoid watching tv/reading and anything remotely related to work while in bed. If you insist on reading before bed, invest in a comfortable chair which can be placed near your bed.

13. Regular exercise during the day - Exercising 20-30 minutes a day will improve your general fitness and also help you get to sleep quicker. Exercising will help you nod off quicker as some of the chemical by products of burning sugar are a key ingredient to sleep. Be careful not to exercise too late in the day though, as this will increase your body’s internal temperature which hinders sleep. Some light exercise such as stretching or tai chi should be fine.

14. Get some light/dark to set your body clock - Everybody has an internal body clock which helps to regulate sleep, if it’s light the clock tells your body to move to the active daytime phase. When you wake up go outside and get some sunlight, or at least open the shades. If no natural light is available (if you’re an early riser or god forbid you work night shift) then turning on some lights will do the trick. Similarly when you want to go to sleep make sure your environment is dark.

14. Don’t nap! - When you’re not getting a good nights sleep it can be extremely tempting to have a nap during the day time, unfortunately this will only make it harder for you to get a good nights rest. If you must nap keep it to 15-20 minutes, if you nap longer than this you’ll generally enter stages 3 and 4 of sleep (commonly referred to as deep sleep). When you wake up from deep sleep you often feel groggy and worse than you did when you first started to nap. Whereas if you are woken up during stages 1 or 2 of sleep you should feel slightly refreshed.

Reduce/remove drugs such as;

15. Alcohol - A night cap before bed will help you get to sleep quicker, unfortunately it also reduces the quality of sleep you do get. Don’t worry, you don’t have to stop drinking completely just try to avoid it in the last few hours before you go to bed.

16. Caffeine - Caffeine can cause sleep problems 10-12 hours after it has been consumed. If you need your daily coffee to keep you going, try to stick to one cup in the morning and possibly a cup of tea before/during lunch.

17. Smoking - Nicotine is a stimulant which makes it difficult to get to sleep, staying asleep isn’t easy as a smoker as the body goes through nicotine withdrawal while asleep. Thus why the first smoke of the day is always the best (apart from the one after sex, but that’s probably to do with the fact you just got some).

18. Other over the counter drugs/prescription drugs/illegal drugs - Most drugs are going to effect your sleep in some way shape or form. It’s best to talk with your local pharmacist/physician about any drugs you’re currently on and what effect they may be having on your sleep

19. Keep a regular bedtime schedule - Going to bed and waking up at the same time each day will make it easier to both go to sleep and wake up feeling refreshed. Time of day is a powerful cue to your internal body clock. It’s important to try to avoid breaking this routine during weekends or when on holidays. When first organizing a bedtime schedule there a few rules to remember - your earliest waking time dictates the time when you go to sleep. Most people need around 8 hrs of sleep to feel fully refreshed, so if you need to wake up at 6:30AM to get to work by 9AM then you need to be going to sleep at 10:30PM. It’ll also take some time for you to get used to your new schedule, it can be the equivalent of jet lag if you previously had vastly different waking hours.

Prepare yourself for the wonderment that is sleep.

20. Drink warm milk - Milk contains the amino acid tryptophan which the body breaks down into serotonin and melatonin, both of have shown can aid in sleep. Unfortunately milk contains very minute amounts of tryptophan so unless you plan on drinking a few gallons before bed you might not see much effective. (For the full story, read our post on “Does drinking warm milk help as a sleep aid“)

21. Take a warm bath - Skin temperature regulates sleep, the easiest way to increase your skins temperature is to take a warmish bath before bed. Having a bath will also help your muscles relax and get you into the right mind frame for sleep. Try adding epsom salts and baking soda to your bath as these help to remove toxins from your body.

22. Get a massage - Get your partner to give you a massage before bed, full body massages are best but if your partner is lazy/unwilling to fully co-operate try for a short back rub. This will help soothe your muscles after a long days work. If your partner shows no interest, you might want to give them a massage first. Guilt is key.

23. Avoid foods high in tyrosine - Tyrosine is another pesky amino acid. Tyrosine stimulates brain activity which is exactly what you avoid before trying to nod off. Tyrosine is found in protein rich foods, so eating half a cow before bed isn’t going to do you any favors.

24. Count sheep - Counting sheep works (or is at least supposed to work) because it forces you to focus on counting sheep rather than the stresses of your life. You’ll find it easier to drift of into la la land when your focusing on a mind numbingly boring task like counting sheep than you will worrying about that draft your boss has been hassling you about for weeks which you haven’t even started or the fact that even though your wife has been nagging you all night to put the bins out you’ve forgotten but you’re already in bed so really it’s no longer your problem. Even if counting sheep doesn’t distract you from life’s woes hopefully it’ll bore you enough that your brain will give up and just relax already.

Got some sleeping tricks of your own? Think one of our tips is blatant bullocks?  Share your opinions with the rest of our readers in the comments section.

Sources:

Without the following links, this list would not be possible. Please click the links and have a look around the other authors sites.

http://www.helpguide.org/life/sleep_tips.htm

http://www.well.com/~mick/insomnia/

http://www.to-done.com/2006/01/tips-for-sleeping-better/

http://www.mensfitness.com/fitness/399

http://www.sleepdex.org/stages.htm

Pictures:

¹ - http://prondemand.blogspot.com/2008/04/does-working-on-your-crackberry-entitle.html

² - http://www.flickr.com/photos/daveog/1808342218/

³ - http://www.flickr.com/photos/kjmatthews/296717734/

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What is Sleep Apnea?

Sleep Apnea is a sleep disorder in which you suffer from shallow breathing or pauses in your breath during sleep. Each episode called an apnea (which roughly translates from Greek to mean “without breath”) can last anywhere from ten seconds to a few minutes, after these episodes normally breathing usually begins after a snort or choking sound. For sleep apnea to be considered clinically significant you need to suffer at least 5 episodes per hour.

There are two distinct types of sleep apnea; central (0.4%) and obstructive (84%), a third type called complex sleep apnea (15%)¹ is merely a combination of obstructive and central sleep apnea. Each type of sleep apnea has different causes and treatment methods, for example; Central sleep apnea is caused by a lack of respiratory effort, Obstructive sleep apnea is caused by a physical block to airflow despite respiratory effort and Complex sleep apnea involves a transition from central sleep apnea to obstructive sleep apnea.

Sleep apnea usually manifests itself through poor sleep quality, although most suffers wake up and are unaware that they had any trouble breathing while asleep. This can cause sufferers of sleep apnea to become used to the sense of sleepiness and fatigue associated with sleep apnea. More often than not sleep apnea is discovered by others witnessing you during an apneic episode.

What causes Sleep Apnea?

Obstructive Sleep Apnea (OSA): is caused by having low muscle tone (often seen in the elderly) and soft tissue around the airway (most evident in overweight people). Structural features that can cause the airway to narrow also increase the odds of suffering symptoms of OSA. These all cause or contribute to your airway becoming blocked thus making you unable to properly breath. This is also why after an apneic episode people often cough or snort - this is done by the body to clear the airway.

Central Sleep Apnea (CSA): is caused because no signal is sent by the brain to breathe during a rest in breathing. This is due to the brains respiratory center becoming imbalanced during sleep. After an central apneic episode breathing usually becomes elevated (commonly referred to as hyperapnea) to absorb more oxygen and get rid of any waste that occurred during the episode.

Central sleep apnea effects premature infants and infants with other congenital defects, in adults it occurs in those with other medical problems (usually ones to do with the nervous system as this controls breathing).

 

 

What are the symptoms/long term effects of Sleep Apnea?

Obstructive Sleep Apnea:

1. Loud Snoring
2. Restless sleep
3. Sleepiness during the day
4. OSA can also cause congestive heart failure (cor pulmonale)

Central Sleep Apnea:

1. Frequent wakening
2. Sleepiness during the day
3. Difficultly swallowing/voice changes (this can also be related to an underlying disease that is related to the nervous system)
4. Increased blood pressure
5. Heart disease

What are the treatment options for Sleep Apnea?

Obstructive sleep apnea:

Obstructive sleep apnea is treated by trying to remove or minimize anything that is causing the airway to become blocked during sleep. There are six main treatment options, the best option for you will depend on what is causing your specific case of obstructive sleep apnea. Before undergoing any treatment it’s advisable to visit your local GP or sleep specialist, the treatment options are as follows:

Weight Loss

Excess fat around the neck may make the airway narrow, thus making it easier for obstructions to occur. Loosing weight while suffering from sleep apnea can be difficult as you can often be too tired to exercise. Because of this loosing weight as a means of treating sleep apnea is usually used simultaneously with other treatment options. It’s important to remember that loosing weight will only be effective as a means of treating obstructive sleep apnea if the apneic episodes are being caused by the excess weight.

Reduction in alcohol consumption and the use of CNS depressants

Alcohol or drugs (such as; sedatives, pain killers and muscle relaxants) that affect the CNS (central nervous system) can increase the frequency and duration of apneic episodes by further relaxing airway muscles. If you will want to engage in the occasional social drink, it’s best to try and avoid doing so for at least a few hours before you go to bed. It’s advisable to talk to your local pharmacist/doctor about any over the counter/herbal/prescription drugs you are taking and whether or not they will effect your CNS. The treatment option selected for you also may change depending on any medications that may have been effecting your CNS.

Positional therapy

Obstructive sleep apnea is more common in those who sleep in the supine position (lying on your back face up) as your tongue is more likely to fall back onto your airway due to gravity. To avoid sleeping on your back simple treatments such as taping a tennis ball to the back of your night shirt can be used. There are also FDA approved pillows that position the neck so the airway is more likely to stay open.

Surgery

The aim of this surgery is to create a more open airway so obstructions that cause sleep apnea are less likely to occur. In some cases three small polyester rods can be inserted to widen the airway to avoid surgery.

CPAP (continuous positive airway pressure)

CPAP machines work by blowing pressurized air through the airway to keep the throat open. The pressure level varies from patient to patient, if it’s set to low it won’t be effective in treating sleep apnea. Some patients complain about the discomfort of the CPAP machine and the noise it makes while in use, these problems can usually be solved relatively easily with newew machines making far less noise than older versions. CPAP machines are by far the most effective treatment options for those suffering from obstructive sleep apnea.

Central sleep apnea:

In infants central sleep apnea is usually treated by using an apnea alarm. This alarm monitors the infants sleeping and when an apniec episode is detected an alarm will sound, this alarm wakes up the infant and usually their parents too. Most infants outgrow central sleep apnea as their body continues to develop and grow.

In adults physicians try to treat the underlying cause of the sleep apnea before any other treatment options are considered, if this fails drugs such as: acerazlamide or theophyllinr can be prescribed. These drugs are used to stimulate the need to breathe. CPAP (continuous airway pressure, described above) machines are also used to help treat central sleep apnea.

Sources:

¹ - Mayo Clinic Discovers New Type Of Sleep Apnea

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What is Bruxism:

Bruxism is the excessive grinding of teeth, it’s generally accompanied with a clenching of the jaw. Most people at some point in their life will suffer from Bruxism (in fact somewhere between 30 to 40 million Americans suffer from nocturnal Bruxism), it’s generally a mild enough case that you won’t suffer any health problems. Although in around 25% of cases people will begin to experience symptoms of Bruxism. While Bruxism can occur while diurnal (awake) the most serious cases occur with those who suffer from nocturnal (asleep) Bruxism.

What Causes Bruxism?

Bruxism is more common while the sufferer is asleep due to the teeth grinding being caused by the activation of the chewing reflex activity. When you’re awake you have higher control over the neuron pathways which control this reflex. There is no general consensus over what triggers episodes of teeth grinding, but most physicians agree that anxiety, high levels of stress and certain digestive ailments can all contribute. In addition to this using illicit drugs such as MDMA (found in ecstasy) will also sometimes cause the user to experience Bruxism.

What Are The Symptoms Of Bruxism?

The symptoms of Bruxism are dependent on the frequency and strength of the teeth grinding episodes. The most common symptoms and signs of Bruxism include:

• Abnormal wear patterns of the occlusal (the biting) surface of the teeth
• Ab fractions (loss of tooth structure)
• Fractures in the teeth
• Abnormal alignment of the teeth, caused by uneven tooth wear
• Extreme tooth sensitivity to hot and cold
• Pain and stiffness in the jaw joint
• Earaches
• Insomnia
• Anxiety/Stress/Tension
• Muscular facial pain

What Are The Treatment Options For Bruxism?

Treatment for Bruxism is a three step process it aims to; find and remove any causes of Bruxism, change any behavior which causes Bruxism and repair the damage that Bruxism has caused. Because of this there is no one single accepted treatment for Bruxism.

The most common treatment options for Bruxism are as follows:

• Botox has been shown to be extremely helpful in treating the grinding and clenching which is associated with Bruxism. Botox works well with Bruxism as it weakens some of the muscles used in the grinding and clenching movements.
• Mouth guards and repositioning splints are used in the ongoing management and treatment of Bruxism. They are mostly used to minimize the abrasion of tooth surfaces. This is done by wearing an acrylic dental guard. These specially designed mouth guards are obtained through a licensed dentist. Occasionally repositioning splits used, these splits aim to change the bite of the patient. Unfortunately these repositioning splits have been shown to provide no benefit over more traditional therapies. (See study here)
• Dietary supplements have shown in limited studies that in certain combination’s they may help alleviate the symptoms of Bruxism. It’s suggested you consultant with your local GP and or dietitian before going on any dietary supplements.

There are many more unproven bruxism treatments which range from the unpleasant (sleep feedback using sound alarms) to the questionable (sleep feedback using electrical stimulation). These techniques are usually grouped under the term “biofeedback” and they use some type of feedback (e.g waking you up when you start to grind your teeth) to train your body to stop this negative behaviour (in this case grinding your teeth). These techniques have shown very little evidence that they are effective and usually bring great levels of discomfort to those who follow them.

If you think you are suffering from teeth grinding episodes or other sleep disorders such as; insomnia or nacrolepsy it is strongly advised that you go and visit your local GP or dentist to discuss the treatment options which may or may not be available to you.

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We’ve all heard the old wives tale; Drink a glass of warm milk before you head to bed for a good nights rest. Does it hold any truth?

Let’s first tackle the milk itself as that seems more likely to have an effect on sleep regulation than the warmth of the milk does. Milk has the amino acid tryptophan in it which the body can break down into serotonin that is then further broken down into melatonin. Both serotonin and melatonin have shown in studies to help you get a good nights rest¹. That being said the levels of tryptophan found in milk are a fraction of what is found in prescription dosages and are unlikely to have any effect on your sleep regulation.

The idea of having the milk warm rather than cold is extremely suspect to say the least, the idea behind it is to try and increase your temperature. The only problem with this is that it’s your skins temperature that helps regulate sleep rather than your internal temperature². We haven’t done any extensive testing on whether or not drinking a small glass of milk can significantly raise your external skin temperature but we are going to hazard a guess and say that no, no it doesn’t. Perhaps having a warm milk bath would be the way to go, let us know how that works out for anybody with a few gallons of milk to spare.

All hope is not lost though, drinking warm milk may have very little physical effect on helping you get an early nights rest but there could be a strong psychological effect. After an infant has breasfed they often fall straight to sleep, drinking a glass of milk could be a trip down memory suckling lane.

If you enjoy having a little nip of milk before heading off to bed, then it’s definitely not going to do you any harm. Even though there is very little evidence to suggest

Fun Fact: Turkey also contains tryptophan, which is why you may find yourself nodding off at the thanksgiving table. Either that or it’s your inlaws… AYE OOOOH.

Sources:

¹ - http://www.ahrq.gov/clinic/epcsums/melatsum.htm

² - http://www.sciencedirect.com/science/bookseries/00796123

³ - http://www.flickr.com/photos/joeshlabotnik/2821342617/

⁴ - http://www.flickr.com/photos/rud/395770740/

⁵ - http://www.flickr.com/photos/41387699@N00/2064488794/

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