Health Articles

There are many components involved in creating a good night’s sleep. Avoidance of caffeine, alcohol, nicotine, and vigorous exercise before bedtime is important. Sticking to a regular bedtime schedule, and making sure that your bedroom is dark, quiet, and cool can make a big difference in your quality of sleep. Quieting your mind using relaxation techniques such as deep breathing, yoga, or meditation before you go to bed can also help. Every person is different, and although it is very common to experience trouble sleeping from time to time, continued sleeping difficulties need to be discussed with your doctor. You may have a sleep problem that needs diagnosis and treatment.

There are a lot of factors you can control for enhancing your sleep quality. One you may not have thought about controlling is noise. You can’t control barking dogs, traffic sounds, noisy neighbors that play their TV too loud or argue, or even your playful children trying to be quiet while you attempt to get some extra sleep. The good news is that you don’t have to control them. If noise is the main problem disrupting your good night’s sleep, a sound machine could be the answer.

What is a sound machine? Sound machines work by masking annoying background sounds with a soothing sound, so that you can relax and sleep. There are a lot of different types of sound machines on the market. The most basic type, which generally works quite well for most people, is a white noise machine. White noise is a combination of all of the different frequencies of sound, so it masks noise by making it difficult for your brain to decipher one noise out of all the others. What does white noise sound like? It’s the soothing sound of rushing air. A good example of a white noise machine is the Sleepmate Sound Conditioner 980A. This machine has a high and low setting along with a volume adjustment. It’s small, and light weight. Just plug it in and it’s ready to go.

Other types of sound machines are available that include other sound options besides white noise, such as rain, ocean waves, or waterfalls. Some people find these sounds more relaxing than white noise. Other people say it just makes them need to go to the bathroom. Eliminating annoying noise is entirely possible by using a sound machine. Try out a sound machine, and you’ll be sleeping better in no time!

The sleep disorder known as sleep apnea is often misunderstood or mistaken as simple snoring by both those who suffer from it and their sleeping partners. But sleep apnea is a recognized medical disorder that can cause many health problems if left untreated.

This is a look at what happens physically during sleep apnea as well as the other health challenges it may cause.

Those who have sleep apnea experience very brief stoppages of breathing, or abnormally shallow breathing, during the sleep process. These difficulties are the result of intermittent obstruction of the upper airway and are most often the result of the very soft tissue located in the rear of the throat collapsing into the airway and either completely or partially blocking it. Medical research has found that these intermittent interruptions generally last from 10 to 20 seconds each and can happen up to 30 times per hour of sleep. During each episode, air flow into the lungs is severely restricted despite the body’s efforts to keep breathing. In turn the level of oxygen in the blood stream diminishes and the brain wakes you up just enough to restrict the muscles in the upper airway and remove the blockage. Normal breathing is restored, often with a noticeable choking sound or snorting. It is important to note that although those who have sleep apnea typically do snore and quite loudly, not everybody who snores suffers from apnea. The brain’s recovery actions during the night result in the sufferers being brought from the deeper stages of sleep into the lighter stages resulting in not enough sleep time being spent in the deep stages of sleep where most of the mental and physical restorative activities occur. This results in excessive sleepiness during the day which is now believed to be related to both behavioral and mood problems including depression. While these physical and emotional reactions are not frequently thought of as sleep apnea symptoms, it is important that the they be seen as a possible indication of the condition. Additionally, the repeated drops of oxygen levels in the blood lead to morning headaches and a diminished ability to concentrate or think clearly during the day. Other health difficulties that can be traced, at least in part, to this sleep disorder include the release of stress hormone substances which can raise blood pressure which leads to cardiovascular disease. If not treated it may cause alterations to the metabolism contributing to the risk for obesity and diabetes.