Know More About Sleeping Disorders In Children

Lack of sleep shows obvious symptoms that could be recorded by attentive parents. Having your child suffer from a lack of sleep is bound to keep him/ her low on energy and dull throughout the day. Some of the most common symptoms to keep an eye out for include:

1. Falling asleep in the car, most of the times.

2. Being unable to wake up in the morning, in spite of regular wake up calls and a constantly ringing alarm.

3. Being extra sensitive by over playing emotions, aggression, and crankiness.

4. A recurrent need for sleep during the noon.

The most major factor that could cause a sleeping disorder in children is 'sleep hygiene'.

What is sleep hygiene?

Sleep hygiene refers to all the behavioral and environmental factors that may interfere with sleep. The general areas that you could consider bringing about a substantial change include:

1. Personal habits- Getting your child into a consistent habit of sleeping and waking up at a fixed time.

2. Sleep environment- Keeping the bedroom cool and ensure there is no added source of light or any disturbance in the form of sound.

3. Pre-sleep activity- Ensure your child does nothing active before hitting the sack. Instead put him/ her in the habit of reading before sleeping. Doing so sets the tone for the child to calm down and get ready for a wholesome nap.

4. Other intakes- Try and reduce the intake of foods, liquids, or medicines; if any. This too may be contributing negatively in your little one's sleeping pattern.

Some of the common sleep disorders that occur in children include:

1. Sleep deprivation- Sleeping in accordance with the age of the child is extremely important. However, many a times, children in their teens tend to get lesser sleep than required posing as a sleep deprivation issue.

2. Sleepwalking- Some children tend to walk in their sleep when going through a sleeping disorder. It's nothing to panic about, however, ensure you make your child aware about the same. This will keep him/ her a little more conscious and could avoid the situation completely.

3. Separation anxiety- Once the child is shifted into a new room, all by himself/ herself; they tend to get separation anxiety leading to sleeplessness. This means that the child is unable to overcome the fact that he/ she has to sleep without the parents around. It does take some time for kids to defeat this anxiety; however, it does eventually fade away.

If you have a child who is suffering from a sleeping disorder, wait no longer. Look for natural or alternate sleeping disorder remedies to help your child get over this exhausting disorder. Helping your child cope up with a disorder of this sort will require you to know more about how you can help... So, log on to the internet and type in the keywords Children Sleep Disorder Remedy to get a deeper understanding of what should and can be done. Irrespective of what steps you take, make it a point to only opt for natural remedies for sleeping disorder, as antibiotics and other chemical drugs are something you want to keep your timid child away from!

Types of Sleep Disorders & What Not to Do If You Are Looking to Get More Sleep

There are a number of factors that cause sleep to be disrupted. There are also many different types of sleeping disorders, and the causes and the symptoms can vary. Sleep disorders usually occur because of stress and anxiety, sadness, grief, alcohol and caffeine use, and other environmental factors.

Other types of sleeping disorders have to do with your health. If you are suffering from depression, chronic diseases, pain and alcoholism, you are at risk for insomnia. Many when have certain types of sleep disorders because of problems related to menstruation and pregnancy.

There are four types of sleeping disorders. The first is dyssomnia. It occurs when the body's natural resting is interrupted. This can be caused by external factors such as noise and light.

Parasomnia is caused when you have trouble with arousal or sleeping stage changeover. In these instances, bed wetting, grinding of teeth, night terrors, and sleep talking or walking can disturb your sleep. Medical or psychiatric problems are also among the different types of sleeping disorders. They disturb sleep often come from alcoholism, ulcers, asthma and anxiety.

The final entry in our list of the types of sleeping disorders is proposed disorders, which are rest-related disturbances. Some people need to sleep more than others. But if these sleep periods are unusual, then it is a sleeping disorder. This goes for people who do not get enough sleep, and those who get too much sleep.

If you are not getting enough sleep, you need to look for some natural cures. You do not want to rely on sleep medication in order to get more rest. Sleeping pills are highly addictive, and they really are just muscle relaxants. They do not give you the rest you need.

Three Tips to Get Children with Sleeping Problems Asleep

According to the American Sleep Association 70% of all babies and infants at one time or another suffer from sleeping difficulties. So if bed time is a difficult time for you and your baby you are in good company. Rest assured that there is probably nothing wrong but of course when you are in doubt seek professional care. Jodi Mindell, a researcher and sleep expert at the Institute, has 3 tips for worried parents.

1. Put your baby to bed when he/she is sleepy but not yet asleep.
   That way you teach your infant to fall a sleep by himself. When baby is able to do that around bedtime chances are he or she will wake up once oTARGET="_new"r twice per night. But because the baby is trained or used to falling asleep in his own bed you don't have to "rock or swing" him to sleep. Going back to sleep comes naturally. And you will be much fitter the next day.



2. Define a strict bedtime regimen.
   That way your child learns to get "tired" every afternoon and evening at about the same time. Also it's a good idea to extend this predictability to other areas of the baby's life. Certainty and safety will make the baby more relaxed and will help him to grow to be a healthy adult. Make sure your baby does go to bed early enough. Exhausted babies have trouble falling asleep.



3. Make strict use sleep rituals
   Start at a young age with a bed time routine. Use a specific system in which three or four activities are always done in the same order. For example, wash first, then put on pajamas, and last but not least a bedtime story or song. That way you create a predictable order of activities that make the change from daytime activity to the slower pace of going to bed more gradual.


If you want to know more about this interesting topic read Jodi Mindell's book "Sleeping through the Night". In my opinion this book is a must-read for parents who worry about the sleeping habits of their little one. The book is very readable and is packed with tips, tricks and explanations.

One warning never give young children a sleeping pill unless you really have discussed this deeply with your general practitioner.

Insomnia And Other Sleep Disorders With Home Remedies

Insomnia is not the only one among sleep disorders, there is a long list of sleep disorders but the most common among them are Insomnia, Sleep apnea, Bruxism, Excessive sleepiness and Restless legs. But the most found is Insomnia.

Now, what is insomnia after all?

It is lack of good quality sleep during night leading to numerous sleeping problems like waking up too early, waking up off and on throughout night and restlessness. It may be temporary or chronic. But to add to your knowledge, insomnia is a symptom, and not a disease.

Insomnia Causes

1. Stress

This stress could be related to work among adults, school among children, health or family concerns.

2. Depression

If you are depressed due to some personal, physical, social or professional reasons, then your sleeping patterns are bound to be affected adversely. When your mind is not relaxed, how can sleep!

3. Excessive use of stimulants

Too much or excessive intake of stimulants like caffeine, nicotine, herbal supplements, over-the-counter and prescription medications also leads to insomnia.

4. Alcohol

Regular intake of alcohol will definitely disturb your sleeping patterns. This is because you get addicted to it and without it, you won't be able to get a good timely sleep. Hence, your natural sleep has vanished.

5. Change in environment or work schedule

New room, new bed, new mattresses, new lighting, new atmosphere will obviously affect your ability to sleep in a normal way. Its a natural thing. Some cope up with these new changes soon while some are incapable of this adaptation and therefore, fall into the trap of insomnia.

6. Dependence on sleeping pills

Sleep medications reduce your natural tendency to sleep properly and in time.

7. Chronic medical problems

There are some chronic disturbances in your body like fibromyalgia or complex diseases of the nerves and muscles

8. Behavioral insomnia

It occurs when you worry excessively about not being able to sleep well and try too hard to fall asleep. Most people with this condition sleep better when they are away from their usual sleep environment.

So, concluding all the above discomforts that lead you to a torturous world of insomnia, it becomes necessary for you to go for something that could draw you out of its bloody claws forever... And to your amusement and luck, here you will find two different ways to get rid of insomnia.

Children of Alcoholics - Effectively Managing Post Traumatic Stress Disorder

With the U.S. Congress' passage of "Post-Traumatic Stress Disorder Awareness Day" on June 27, 2011, attention is being drawn to a debilitating condition which affects 3.5% of the adult population in the U.S., 36.6% of cases which are classified as "severe" according to the statistics provided by the National Institute of Mental Health. While PTSD is largely associated with war veterans, the fact is, it is not solely connected to or exclusive to those in or returning from combat. One area which is largely overlooked, primarily because of the lack of research or education in this matter, is the issue of PTSD in children of alcoholics.

Children of alcoholics are a population who has not been clearly defined. I have not found any recent statistics which can pinpoint with accuracy any type of percentage. The latest statistics I found date back to January of 2000 where, in an issue of the American Journal of Public Health, it was estimated that 15% of all U.S. children were currently exposed to alcohol abuse and/or dependence in the family.

Children of alcoholics are considered to be any child whose parent (or caregiver) uses alcohol in such a way that it causes problems in the child's life whether physically, emotionally or socially. Children of alcoholics are at a higher risk of developing PTSD either in childhood or as an adult, simply because of the unpredictable and often chaotic behavior that goes on within the home of an alcoholic. Communication tends to be unclear and, at times, non-existent while family life is often quite stressful with high rates of domestic violence and sexual abuse as well as neglect.

Even long after the child is no longer living with the alcoholic parent for whatever reason, perhaps divorce or death, sometimes removal by child protective services, they continue to feel the impact well into their adulthood. Children of alcoholics learn at a very early age how to survive as best they can. While each person is different and uses different coping mechanisms, the fact remains that these children are exposed to traumatic life-altering events as a result of a parent's addiction.

Some children develop maladaptive coping skills because they are too young to understand or to emotionally rationalize within their minds what is actually going on. The early experience of just surviving within the home of an alcoholic is traumatic for the young mind which has not emotionally matured to a place of understanding nor has the coping skills to deal with an addictive personality.

Children of alcoholics are not able to understand that the alcoholic parent's behaviors and mood swings are determined by the amount of alcohol they have consumed, especially younger children, who incorrectly believe it's their fault because of their behavior or because they were not "good." It can leave a child feeling insecure and confused; many experiencing low self-esteem issues that carry on into their adult lives.

These children often suffer PTSD, sleep disorders and flashbacks; they are at a higher risk of anxiety and depression, symptoms usually associated with victims of war crimes. Many live in fear, never knowing what will happen next, one particular person who comes to mind, now an adult, recalled that as a teenager she screamed at her father to pull the car over so she could drive; her father was so intoxicated that she feared for her life and that of her mother, who was in the passenger seat. These children carry with them a legacy passed on from the alcoholic parent and, unless treated for the emotional damage that living in this kind of environment has produced, the adult is destined to create a life less than desirable with physical and emotional issues such as:

· Co-dependency

· Relationship issues

· Stress and anxiety

· PTSD

· Depression

· Headaches

· Migraines

· Gastrointestinal disorders

· Asthma

An adult woman of an alcoholic parent is more likely to marry an abusive man and is at a high risk of being re-victimized because of choosing men who have substance abuse problems themselves. Women in particular are at a higher risk of anxiety and depressive disorders; often times these disorders have their onset in adulthood when something pushes them over the edge and the nervous system is no longer able to cope with the overload of emotions.

Ongoing research by the EFT community has shown that the emotional freedom technique is effective and has high success rates in treating PTSD. "Post-Traumatic Stress Awareness Day" is for everyone, not just war veterans. If you, or someone you love, is suffering with PTSD, please reach out for help; becoming aware is the first step to recovery.

Snoring In Children

Is snoring hereditary? If both mom and dad snore, does that make you a snorer too? Children waking up from the noisy snoring of their parents are common in a lot of households. But how about if the parents are the one awakened by their children's snoring?

Some people may find it cute to hear their children make sleep sounds. While some of them are drifting off to a deep slumber and are perfectly healthy, some may not be as lucky. Snoring in children, as with those in adults, can be a health issue as well.

Whether we like it or not, there are children who suffer from Obstructive Sleep Apnea. So how do we know if they're healthy snorers or if they have sleep apnea? It is not difficult to assess snoring in children. Those suffering from sleep apnea may have interrupted sleep, may gasp and have short stops in breathing.

Snoring in children has been associated with other behavioral problems as well. Those who have sleep apnea are said to have shorter attention span and are the ones who encounter problems in school. Other symptoms would include: enlarged tonsils with nasal speech, overweight/obesity, and high blood pressure.

There are many reasons for snoring in children. One of the culprits is the seasonal allergies. Make sure you know what triggers your child's allergies as these make their nose clogged up causing them to snore while sleeping.

A blocked airway or nasal passage often due to cold or sinusitis can also cause snoring in children. Deviatedseptum, or that tissue and the cartilage dividing the two nostrils, may be curved. If not fixed or straightened out, snoring in children with this condition will persist because this does not allow them to breathe as easily.

Enlarged tonsils as well as adenoids can also result to snoring in children. The adenoid is a gland that can be found near the insides of the nasal passage. Together with the tonsils, they catch bacteria, making them swollen for most of the time. Because of this, snoring in children occurs.

Obesity and too much weight cause the air passages to narrow. That is why snoring in children as well as in adults happen to those with weight problems. Snoring in children is a big health concern because it has been said to cause hyperactivity. Aside from the diseases that coexist with snoring, attention issues are linked with snoring in children.

So even if sometimes it is cute to see and hear our kids snore, this doesn't always mean they are having a good night's sleep. Before long, those sounds won't be as cute as it was the first time we heard it.

Restrictive Lung Sleep Disorders

Getting the right amount of good quality sleep is essential for maintaining the physical and emotional health of a person. Nowadays, many people do not get enough sleep and suffer from sleep disorders. According to a survey conducted by the National Sleep Foundation, over 40 million Americans suffer from sleep disorders severe enough to affect their daily activities.

Sleep disorders occur due to a variety of causes such as alcohol, drugs, coffee, soda, poor nighttime habits, neurological problems, or problems arising from restrictive lung disease. Restrictive lung disease is a chronic lung disorder that decreases the ability of lungs to expand. It also decreases the ability of the lungs to transfer oxygen to meet the body's needs.

People suffering from restrictive lung disease exhibit a wide range of oxygenation and breathing abnormalities during sleep. Frequent early morning awakenings and more daytime sleepiness are also found in people with restrictive lung disease. The treatment for sleep disorders due to restrictive lung disease should be comprehensive and should consider physiologic and psychological factors as well.

Interstitial pulmonary lung diseases such as sarcoidosis, granulomatous disorder, and extrapulmonary restrictive lung diseases including scoliosis are the most common restrictive lung diseases. Pulmonary fibrosis, lung cancer, and pneumonia are some of the instances of restrictive lung disease.

Sleep disorders are quite common in patients with both extrapulmonary restriction and interstitial pulmonary restriction. Patients who suffer from extrapulmonary restriction such as kyphoscoliosis are susceptible to develop severe apneas during sleep, mainly during the REM stage of sleep.

Sleep quality is generally low in patients with interstitial lung disease. People suffering from interstitial lung disease breathe in a rapid and shallow manner during sleep. Certain patients with interstitial lung disease have great abnormalities in the sleep structure. Patients with interstitial lung disease are susceptible to develop hypoxemia when snorting.

The use of nebulized morphine is found effective in patients with interstitial lung disease for breathlessness reduction. Oxygen therapy, pulmonary rehabilitation, lung transplantation, and hormone therapy are other options to treat patients suffering from interstitial lung disease.

Food Additives That Cause Insomnia, Restlessness and Anxiety

So you think fresh fruit and vegetables are great for your health? Perhaps not. There are many food additives that are actually harmful and can lead to insomnia, restlessness, anxiety and many other problems. And some of them are used on fresh fruit and vegetables. But that's not all. There are a range of food additives that have been isolated that can cause insomnia, anxiety, restlessness, depression, wakefulness, irritability etc.

Australians Sue Dengate and Dr Howard Dengate have researched food additives and food technology for many years. The following information and statistics come from their DVD "Fed Up With Children's Behaviour."

Firstly let's look at Sue Dengate's term "Food Intolerance" because it is not the same as a food allergy. Some of the symptoms are the same as allergic reactions, but can include other symptoms such as irritable bowel symptoms etc. Many food intolerance's have a delayed reaction time (2 - 3 days), some are accumulative, and many are very difficult to isolate and identify. Most people have no idea of their food intolerance's!

There are no scientifically proven tests for food intolerance. Reactions can sometimes take weeks to get over. That is why we need some expert help on this subject.

In the 1950s 20% of our food items were controlled by the supermarkets, now the figure is about 80%. It is increasingly important to know what you are eating and how it is affecting your health, mood, sleep, skin, behavior, headaches, bowel movements etc.

Migraine sufferers have tripled since the 1970s with over 20% of households now containing at least 1 migraine sufferer.

The prevalence of eczema has increased 2-3 fold since the 1970s. About 1 Australian in 3 is affected at some stage in their lives.

Irritable bowel syndrome is now thought to affect about 20% of people living in developed countries compared with almost zero in countries with traditional eating habits.

Asthma has risen from about 10% in the 1970s to about 30% today. Asthma is the leading cause of school absence. Most sufferers react to one of two food additives. 20% of sufferers are affected by salicylates. The majority can be helped by avoiding food additives. Even the asthma medications themselves contain additives that adversely affect sufferers!

Since the 1990s there has been a dramatic increase in the use of anti-depressant medications, including for young children, and including 3000 prescriptions to babies under 12 months of age in the USA alone! There has been a 10 fold increase in major depression since 1945.

Since the 1970s rates of autism are thought to have increased 10 fold in the USA.

Just because a food additive is called 'natural' doesn't mean its safe!

So here are some examples of nasty food additives to avoid if you're having difficulties sleeping, waking in the middle of the night, waking too early, feeling anxious, overly tired, depressed, stressed, etc:

o The common bread preservative (or mould inhibitor) 282. Calcium propionate (282)'s symptoms (from eating quantities of bread) can include difficulty getting to sleep, night walking, night terrors, unexplained tiredness, depression, irritability, growing pains, bed wetting, nasal congestion and restlessness;

o Wakefulness, depression, restlessness, irritability (320 BHA Buylated Hydroxyanisole antioxidant - banned in Japan and may be unlisted in products containing less than 5% vegetable oils);

o Salicylates. There's a factsheet on salicylates that includes information relevant to tinnitus, reversible hearing loss, vertigo, symptoms of Meniere's Disease, insomnia, changes in children's behavior. Of particular interest here is the information on how 'good old fruit and vegetables' are not always good at all. Find out about low salicylate fruit and vegetables vs. high salicylate fruit and vegetables, and how to control your intake;

o Wakefulness in young children (102 Tartrazine colouring and 110 Sunset Yellow colouring);

o 621 Monosodium Glutamate flavor enhancer MSG. Restlessness, wakefulness and irritability; and

o 951 Aspartame artificial sweetener - banned for US air pilots. Mood alteration (anxiety, agitation, irritability, depression), insomnia, fatigue.

It's also very unfortunate that some nasty food additives do not have to be declared on the product labels - so you will need to investigate further to find out exactly which breads are the ones that don't have the food additive that in linked with depression, etc. There's also information on hair spray and air fresheners, it's a must-read.

Sue has developed the Failsafe Diet to help people eliminate the nasty food substances from their system.

So if you find this article alarming, we've presented something valuable. Your responsibility is to research further to ensure that you, your children and loved ones aren't diminishing their vitality by shopping carelessly. If you're not already doing it, start reading the labels. And what's more, if you do have a sleep disorder (or any other medical problem), you need to look further - because maybe there's an additive in your food that doesn't even have to be declared by law to be included on the label.

SSRI and Sleep - The Affect of SSRIs on a Good Night's Sleep

One of the more disturbing side effects of Selective Serotonin Reuptake Inhibitors (SSRI) is their possible sleep disturbances. It is true that more studies need to be done to determine the actual reason for sleep disturbances caused by SSRIs, but the correlation is very strong. However, if you are taking an SSRI, this does not mean you will no longer be able to get a good night's sleep.

Positive Effects of SSRIs on Your Sleep

Though many people have reported sleep side effects from taking an SSRI, SSRIs do help many with sleep issues. Depression may cause insomnia in many sufferers, and if you are one of these people, an SSRI may actually improve your nightly sleep. By treating the depression, you may actually have a better chance at a good night's sleep with an SSRI than without one.

Negative Effects of SSRIs on Your Sleep

According to studies and patient reports, insomnia affects 15 to 20 percent of those who take an SSRI, though less serious sleep problems occur in a larger percentage of users. Here is the quick list of the side effects with some discussion to follow.

• Higher occurrences of sleep disturbances


• Insomnia


• Poor overall sleep quality/intense nightmares


• Reduces REM sleep


• Taking longer to fall asleep

The most striking effect that SSRIs have on sleep is the interference with REM sleep. REM (Rapid Eye Movement) sleep is considered the most important aspect of a person's nightly sleep. It consists generally of only about 90 to 120 minutes of the entire night's sleep, but it makes a significant contribution to your nightly recovery. REM sleep is where your memories are cemented into your mind. It is also when your most vivid dreams normally occur.

Many patients, as well as those taking part in sleep studies, have reported higher occurrences of sleep disturbances throughout the night. Most people with normal sleep habits will have periods of sleeplessness or wake up at some point throughout the night, and SSRIs can possibly increase this number in some patients.

It also may take longer for you to fall asleep if you are taking an SSRI. Many patients and those involved with sleep studies reported taking longer than one hour to fall asleep. A final side effect is an increase in extremely vivid nightmares reported by some SSRI users. All of these side effects can manifest themselves singularly in an individual, or they can all be present in one who is taking an SSRI.

How to Deal with Sleep Problems while Taking an SSRI

The side effects of sleep problems for those taking an SSRI do not manifest themselves in every patient. However, if they are a problem for you, there are options available to help alleviate these side effects.

• Reduce Dosage


• Switch to a different form of anti-depressant


• Switch to a different SSRI


• Take a sedative

The Worst Sleep Disorder

Sleep is a Necessity, Not a Luxury

Millions of people suffer from chronic and pervasive sleep disorders. But what you are about to read is not about traditional sleep disorders like insomnia, sleep apnea, night terrors, restless leg syndrome, or narcolepsy. For information on those conditions, I ask you to check with a professional source in that area. What I am providing for you here is the most preventable type of sleep disorder and problem; self-imposed sleep deprivation.

What happened to us? When did things begin to change regarding one of our most basic and necessary functions for health and wellness? When did sleep become frowned upon and why? Was it the Industrial revolution? Was it the Technology age? Who did the brainwashing?

When did sleep become a bad habit, a sign of laziness and, pardon me, a luxury?

Well, finally the research is out. But sadly, it seems that no matter how much information is put out there with statistics and fancy research results, many people are NOT heeding the call to sleep. The worst of it is that we are not listening to our own intuition and biological clocks. Well this is your "wake-up" call asking you to sleep more and sleep better.

How Sleep Deprivation Harms You

Did you ever hear or say the phrase "I'll sleep when die"? Well, guess what? Lack of sleep will catch up to you and cause you overall and long-term harm which could actually lead to premature death, or at least have you looking like a zombie!

Here below are the most common effects of the lack of proper sleep:

• Fatigue and exhaustion.


• Irritability and foul mood.


• Your physical appearance is affected adversely, meaning people who don't sleep enough look unhealthy, sunken in, older than their physical age-have you heard of beauty sleep?


• Increased risk of diabetes.


• Increased risk of cardio-vascular disease.


• Pre-mature aging.


• Weight gain.


• And possible increased cancer risk.

Purpose of Sleep and Its Benefits-From Sleeping Beauty to Beauty Sleep

Sleep is most assuredly a biological, mental, emotional and spiritual necessity. Just like we need air to breathe and food for sustenance to survive, sleep is a required activity, and not an optional habit. Here are some of the documented benefits of sleep:

• Biological: While you sleep, there is restoration and recovery of your cells, muscles and organs, including your biggest organ-your skin. Human Growth Hormone and Melatonin are released while you sleep and that is essential to healthy skin, hair, nail growth and anti-aging benefits. There is also the release of antioxidants and increased immune system strength. With enough sleep there is increased energy, and we can all use more of that during our waking life.


• Mental: With more sleep, you can expect a sharper mind, better concentration, and increased memory. A more intelligent world is a better world.


• Emotional: Forget being crabby. With restorative sleep you will have better and balanced mood, less irritability, higher optimism.


• Spiritual: Two of my favorite reasons to sleep are to "work things out" and increase in natural intuition. We are only beginning to understand and explore both the physical and the metaphysical benefits of sleep. From personal experience and the research I have conducted, I can tell you that when you sleep at your body's optimal level, your intuition and psychic ability are increased. You may also tend to remember your dreams more clearly and with more detail and that provides invaluable insight into your life issues, challenges and desires.


• Physical: Sleeping works above and below. The result is literally increased beauty by increasing your overall health and giving you a refreshed appearance everyone will notice.

Your Sleep Process

How many hours do you sleep? Do you feel it is more productive to sleep less and work more? Are you feeling vital and energetic?

I say "your sleep process" because each person's sleep cycle is. There is no cookie-cutter sleep recipe. The amount of sleep you need varies from anyone else's in your life. Even if you sleep the same amount of sleep as someone you know, the way you drift off, your style of sleeping, the sleep position in your bed, your dream life, kind mattress or pillow you need, etc. is all your own. But more often than not, the amount you need to feel refreshed, alert and healthy will be somewhere between 7 and 9 hours. There are also factors like your age, phase of life and general health condition that affect how much sleep you need. However some people need less and some, like me, need as much as 11 or 12 hours sometimes to feel rested.

Most people do not get nearly as much sleep as they need out of guilt or the conditioned belief that sleep is a bad habit. But in the process of sleep certain biological, mental and spiritual necessary processes occur. It may take time to find the amount of sleep that works for your highest health benefit. So make that time for yourself-you are worth it.

What the Heck is Sleep Hygiene-Creating a Sleep Conducive Environment and Banishing Sleep guilt

I don't know who came up with the term "Sleep Hygiene" but it sounds like, cleaning your sheets, or a showering before bed kind of thing. That is obviously not what it means. I believe the term does not accurately represent what it is trying to portray which is what I call, creating a Sleep Conducive Space (SCS).

Some sleep experts claim to restrict your bedroom, (assuming you sleep in a traditional bedroom) to sleep and sex only. But this is simply not realistic. But what is doable is to create the most conducive environment for yourself as possible. This process begins outside and into your bed. General useful considerations are:

• Watch your caffeine intake, alcohol intake or medications.


• Do something that lowers the temperature of your room to the cooler side.


• Gentle stretching and certain gentle yoga poses.


• Darken your environment (whether or not you are a day or night person).


• Quiet a restless mind by having note pad and pen and list quickly all that's on your mind to deal with another time then RELEASE it.


• Try to use soft and pleasant scents like lavender sleep sprays.


• Try soft nature sounds, or you respond to silence and there is a lot of noise around you use a white sound machine to block out unpleasant noise.


• Ask a doctor or other professional about supplements like Melatonin, or Valerian root etc.

In the end, the way you choose to create a sleep conducive space, will again, be unique and customized to you. If you do the research, reacquaint yourself with your natural biological clock, and trust your intuition, you will no longer succumb to the myth the less sleep is better. You can count on being on your way to better overall health. For a healthier, youthful and more beautiful you, go ahead, slumber Away.

A Checklist on Sleep Apnea

Sleep apnea is a common disorder in which an individual's breathing pauses, once or more from few seconds to few minutes, during sleep. You may be surprised to know that this disorder is as widespread as asthma and diabetes. Therefore it is important to learn how to diagnose and to find ways to control it.

Instructions

Following is the list of instructions that will help you checklist symptoms that causes this dangerous health situation in your life.

oIf you are an overweight male over 40, you are more vulnerable.

oIt causes weight gain, rise in blood pressure and frequent headaches.

oThere are three types of that you should be aware of. Obstructive sleep apnea is a condition where something blocks the air passage during sleep causing a person to stop breathing. Central sleep apnea is caused by brain's incapacity to transmit message to breathe.

oMonitor your sleep for two or three nights in a dairy to check your sleeping patterns. You can record your sleeping to check whether or not you sleep properly, is there any sleeping problem or variations in snoring.

oGet your mouth and nasal passages examined by a doctor, for any blockages that may lead to sleep apnea. A doctor may run tests like a CT scan or an x-ray to check your head and throat area. He may also refer you to a sleep clinic if he finds something suspicious.

Sleep apnea can be cured surgically or by using dental appliances during sleep but leave it undiagnosed and it can prove to be fatal. After going through the above list, if you suspect that you have this disorder, immediately consult your doctor for proper diagnosis.

Types of Sleep Disorders

Insomnia

The most frequently found sleeping disorder in youngsters is insomnia, which is indicated by the problems in going to sleep. Regularly caused by hysteria and depression, this condition also makes it difficult for an individual to stay in the state of sleep for lengthy periods, so giving the individual low quality sleep. Short term insomnia can be due to nerve-wrangling circumstances like a sickness, stress while at work, college or social circle or any other exhausting events happening in one's life. Lingering insomnia from another perspective includes sleep turmoil for a minimum of 3 months.

Sleep Apnea

In sleep apnea, your respiring stops or gets awfully shallow while you are sleeping. Each pause in breathing usually lasts 10-20 seconds or even more, and the pauses can happen twenty to thirty times or even more an hour. In the episodes of apnea, the sleeper wakes up to respire again, interrupting sleep, and also is affected with a temporary shortage of oxygen.

Symptoms of Sleep Apnea include:

* Frequent gaps in respiring while asleep ( apnea )

* Gasping or choking for air to restart respiring, regularly causing sleeper or partner to wake

* Loud snoring

* Feeling unrefreshed after a night's sleep and unnecessary daytime weariness

The most typical type of sleep apnea is obstructive sleep apnea. Factors behind sleep apnea are typically physical in nature, including additional weight or tissue (occasionally from being obese or fat ), enormous tonsils or adenoids, sinus congestion or blockage or a singular formed head, neck or jaw.

CPAP, a mechanical device worn while sleeping which supplies continual air pressure to keep the airway open, is the most commended treatment for moderate to severe sleep apnea.

CPAP can take a little getting used to, but provides effective relief when used in the right way.

Self help treatments, like shedding pounds, elevating the head of the bed or sleeping on your side, may also be effective cures for mild sleep apnea. Dental appliances and surgery are also treatment choices.

Snoring

Snoring, which is often confused with sleep apnea, could be a major barrier to quality sleep both for yourself and your better half.

Snoring is due to a narrowing of your airway, either from poor sleep posture, excess weight or physical disorders of your throat. A narrow airway gets in the way of smooth respiring and creates the sound of snoring.

There are many self-help cures and cures for snoring. If you're a mild snorer, sleeping on your side, raising the head of your bed, or shedding weight may stop the snoring. Do not give up attempting to find a solution for your snoring it'll make you and your better half sleep sounder.

Restless Legs Syndrome (RLS) and Periodic Limb Movements in Sleep (PLMS).

The desire to move occurs when resting or lying down and is mostly due to uncomfortable, tingly, or creeping sensations in the legs or influenced limbs. Movement lightens the feelings, but only for a bit.

Periodic Limb Movement Disorder ( PLMD ) is a related condition concerning involuntary, rhythmical limb movements, either while asleep or when awake. While the majority who've Twitchy Legs Syndrome also have PLMD, only some individuals with PLMD also have RLS.

RLS may run in families.

Alternative cures, life changes, and even nutritive additions have proved useful for RLS and PLMD sufferers.

Narcolepsy

Narcolepsy is a neurological disorder that causes acute sleepiness and can even make somebody go to sleep all of a sudden and without any warning.

The sleep attacks experienced by folks with narcolepsy happen even after getting plenty of sleep at night, and make it hard for folk to live ordinary lives. Dropping off during activities like walking, driving or working can have dangerous results.

* Discontinuous, uncontrollable episodes of dropping off in the daytime

* Exaggerated daytime sleepiness

* Sudden, fugitive loss of muscle control during emotional situations ( cataplexy )

Treatment needs a mix of medication, behaviour treatments, and support.

REM sleep behavior disorder

REM sleep behavior disorder causes interruptions in the brain during REM sleep. During REM ( i.e, the dream part of sleep ), an area of the brainstem called the pons sends signals to the cerebral cortex, which is the area of the brain answerable for thinking and organizing info. The pons also sends signals to muscles in the body during REM, causing a kind of brief paralysis.

In somebody with REM sleep behavior disorder, these signals transliterate into pictures that make up dreams. If the signals are meddled with, the individual may physically act out dreams while sleeping.

Cataplexy is weakness or paralysis of the muscles. In narcoleptic patients, it could be caused by exhaustion and intense emotions and can be accompanied by short, sudden episodes of laughter or outrage.

When cataplexy happens, people who are standing may fall down.

Sleep Paralysis

Sleep paralysis is the incapacity to move the arms, legs, or whole body that happens when somebody is going to sleep or awakening. It typically lasts a particularly temporary time period. Folk who experience sleep paralysis may become extraordinarily concerned and frequently regain movement only if they hear an intense noise or another impulse.

Jet lag

Jet lag is a physiological condition which is a consequence of modifications to circadian rhythms; it is assessed as one of the circadian rhythm sleep disorders.

Circadian rhythm sleep disorder

Examples include jet lag and shift work sleep disorder. Sufferers aren't able to wake and sleep in the standard routines needed to function in standard work, college and social settings.

Delayed sleep-phase syndrome

Delayed sleep phase syndrome is a circadian rhythm sleep problem, a protracted disorderchronic disorder of the timing of sleep, top period of alertness, core body temperature, hormonal and other daily rhythms relative to societal norms.

Common Insomnia Medication - A Medication List

Insomniacs and doctors are one in saying that the most common approach in treating insomnia is through the intake of medication. This is the easy road that is often taken by anyone affected by this sleeping disorder. And this is often the option that is prescribed by a great number of doctors in the field. In all cases, the medications that are prescribed by health professionals are often taken shortly before the person will go to bed. If a person is taking sleeping aids and medications, then it is a suggestion not to take and to perform activities that require utmost concentration.

For example, the patient should not drive after he has taken the medications. This will only lead to an accident and can only complicate matters. As mentioned, it is always a best thing to take these medications a few minutes before hitting the bed. The taking of these medications are often performed in combination with good sleeping practices- like the proper arrangement of the room and having peace of mind. When you think of the medications that can be used against insomnia, there are a lot of names and labels that will come into the discussion. Here we list some of these popular medications- what these medications do best and how these medications are taken.

Medications used to treat insomnia

· Ambien. The intake of this medication will help the person fall asleep. There is another version of this medication and this is known as the Ambien CR. This newest release of the medication will help a person get to sleep in 15 to 30 minutes. The intake of this medication is not suggested for persons who get a good amount of rest every night- like 7 to 8 hours.

· Lunesta. The patient who takes this medication can go to sleep for around 7 to 8 hours. There is a side effect though and this is true for those who can get a good night sleep. The problem is grogginess and this should be avoided

· Rozerem. This is a new medication released that can be used to treat the sleeping disorder. This targets the sleep-wake cycle and this means that this will not cause depression. This is best taken by those having trouble getting to sleep. This is safe in a sense that this can be prescribed for use over a long period of time and the person cannot develop dependence on the drug.

· Sonata. This is just one of the many sleeping pills out there. This is active in the body for a brief period of time, and you can take one again if you cannot still fall asleep.

· The benzodiazepines. These are sleeping pills that are available in the market for a long time now. the intake of these medications are best for persons who want medications that work over time in the system

Other medications for insomnia include the anti-depressants and the over-the-counter sleeping aids. But if you are going to use these medications, make sure that these are prescribed by doctors. It is also best to read the labels and the warnings set by the FDA.

Toddler Sleep Disorders - How to Detect a Problem and Get the Right Help

During each stage of life, various conditions can arise that affect children in different ways. Each aged child will respond differently to these conditions. Toddler sleep disorders are very similar to disorders in any other stage of development. Treatments do vary due to a toddler still growing and the consistent changes their body is going through. The easiest way to avoid a sleep disorder and evaluation by a sleep clinic is to prevent a disorder from ever starting. Training your child to sleep alone and fall back asleep on their own make a big different on whether or not your child suffers with one of these conditions. Establishing a good sleep routine is one of the best things you can do for your child to ensure good sleep and healthy growth.

Some basic guidelines can help you work with your child and introduce a good routine. Nighttime contact should be limited. Consistent holding, rocking, and petting can lead to your child expecting and needed those actions to fall asleep. This dependence will prevent them from being able to fall asleep on their own when bed time arrives. Plain and unexciting rituals should be used right before bed. These can be things such as a prayer, story time, or a bath. They need to be done every night so your child feels comfortable and secure. Do not allow beverages with caffeine. Regular habits and bed times help the body adjust and make sleep and waking more natural. Their bed should be used for sleeping and not play time. When a child spends a lot of time in bed awake, sleeping there becomes less likely.

Not all toddler sleep disorders can be avoided. Parasomnias, apnea, and nightmares are all common. Most parasomnias including night terrors and sleep walking resolve themselves. If they are severely disrupting your child's sleep, discussing options to reduce occurrences or minimize the affects with your doctor is highly recommended. Apnea and other sleep conditions are may require evaluation by a sleep clinic and specific treatments to make sleeping easier and more welcoming to your child. If you are concerned that your toddler might be suffering from a sleep disorder, monitor their sleep for a few nights to see if there are any visible symptoms. Take note of any noticed symptoms and discuss them with their doctor.

Sometimes further testing is needed to determine the cause of sleep disturbances. A pediatrician will often test for other medical conditions that could be contributing to the problem. They may recommend changes that can be tried at home to help. For more severe issues, a referral to a specialist can be made. These specialists are familiar with all disorders that affect toddlers and children in general. They have access to specific facilities that make testing and diagnosis easier. Your child can be monitored with equipment and the naked eye as they sleep in a comfortable environment. These test results are used to determine if a disorder exists, its severity, and what treatment options are available. With some simple testing, your child can be sleeping well again and have everything they need to lead a more healthy life.

Understanding Sleep Disorders in Children

Sleep disorders are common in childhood and can include parainsomnias, sleep-related breathing disorders, insomnia, hyperinsomnia such as narcolepsy and circadian rhythm disorder.

Parainsomnia is the objectionable experiences or physical events, at arousal from sleep or within sleep and will include behaviors, perceptions, sleep-related movements, emotions, dreaming and involvement of the autonomic nervous system.

Parainsomnia is categorized into three separate stages: NREM - non-rapid eye movement; REM - rapid eye movement and occurring clinically through the night interrupted by brief periods of awakens.

Sleep-related rhythmic movement disorder often sees the child seeking out a hard surface to rhythmically bang his or her head against upon waking, head rolling or rhythmically rolling their entire body. These movements are more common in infants and toddlers. Parent's main concern is the child's ability to hurt themselves. This can be avoided by placing padding around the sleeping area and listening carefully for the onset of the rhythmic banging or rolling to begin in order to prevent it from escalating.

Night terrors are something like bad dreams your child can not wake up from, even though they seem like they are awake. Many don't even remember the incident the next morning. Night terrors are characterized by a loud and often piercing scream associated with intense fear, they may seem as if they are in a trance and not really awake which is often the case. They do not recognize their parents and will resist consoling or comfort. These night terror episodes usually last up to 15 minutes.

Sleepwalking behavior could be preceded by repetitive confused behavior resulting in walking or the child could run or bolt from a perceived threat upon waking. Children usually have loud vocalizations with this type of waking and it may only last a few moments.

Children experience sleepwalking more than night terrors and it is often difficult to hand on the parents' part. Anticipatory waking may be used if there is a pattern of waking. Wake the sleepwalking child for 15 nights in a row, approximately 15 minutes before the episode usually occurs. Medications should be avoided unless prescribed by a doctor and this is only in rare cases where the sleepwalking is continual and uncontrollable.

The most common sleep parainsomnia in children for REM sleep is nightmares. Nightmares usually begin in children around the age of three and six years but can start at any age. They tend to occur later in the night because they are affecting the REM cycle and may happen more than once as there are several REM cycles per night.

Other problems that might disturb your child's sleep is RLS - restless leg syndrome or PLS - periodic leg syndrome which are both characterized as the urge to move their legs and could keep them awake at night causing insomnia and tiredness during the daytime hours. Both of these syndromes had once been thought to only be prevalent in adults, but in the past several years, researchers have found many children who suffer from both RLS and PLS.

Children naturally have more NREM sleep in stages 3 and 4. Most disturbances are self-limiting and some reassurances are all they need. However, if the disorders continue into adolescence, intervention from a professional would be needed.