Heavenly-Sleeper | Home
Do you find yourself lying awake at night, restless and irritated? Asking yourself repetitive questions like “Will I ever fall asleep?” – Well if you’re looking for someone to help you get a good night’s sleep look no further.
First, let’s address what could be the underlying factors at play here. Some of the most common factors of insomnia/sleep apnea are as listed below.
- Inappropriate noise levels: If a room is too loud/not loud enough it could cause problems. That’s right, some people even like having a background noise while they sleep. While others may not. Find your comfortable middle-ground and see if that will help you get to sleep.
- Room Temperature: Just as noise levels affect a person’s ability to sleep, so does temperature. Each person has their own temperature that is “just right.” While generally speaking a cooler room is better for most people; you may be different and prefer a hotter room. Again, I advise you find what is right for you and test out a few different temperatures over the course of several nights to see which temperature is just right in getting you a good night’s sleep.
- Stress: A common cause for a lot of people’s inability to sleep these days is stress. Many things can cause stress, like a worrisome job. Or perhaps even a big event coming up – regardless if it’s positive of negative. If you are feeling stressed or just bogged down – you may need to see a professional for advice on getting a better night’s sleep. It may help to look into ways to reduce stress levels as well.
- Inability to control thoughts: This goes hand in hand with stress, if you cannot control your thoughts your wandering mind could be what is keeping you wide awake at nights. If you are having routine running thoughts before sleep, try writing some of your thoughts down. Find out what is causing your wandering thoughts – could it be procrastination? When you discover the underlying factor, cut it out and get a better night’s sleep!
- Food and Diet: If you are eating things that may give you energy, or drinking beverages that contain caffeine in them – watch out. These foods will not only give you a “second wind” but may also disturb your healthy sleep pattern. Try cutting out caffeinated and sugary foods hours before your planned bed time.
- Circadian Rhythm: The Circadian Rhythm, in layman’s terms, is a natural sleep-cycle that the body follows. This manifests itself in everyday life in little things. For instance, if you wake up before an alarm is about to go off – that is your Circadian Rhythm. Your body’s natural internal clock. It is best to let your body take care of sleeping when it feels tired. Try not to put sleeping off, and try not to sleep in. Your body knows what’s best for it.
These are just some of the basics that you can cover in your everyday life. There are and very well could be more factors at play with why an individual could be having a hard time sleeping.
If you feel this may be the case, it is best to seek a medical professional for advice on how to get a better night’s sleep, as it may literally be out of your control.
Timothy Frisch, a Student at the University of Wisconsin – Stout has honed his skills in sleep management. Through numerous years of tight time scheduling, he has practiced and perfected his sleep to fit himself, and has dedicated his time to writing articles and blogs to improve others on their sleep.
Many people suffer from sleep apnea, and yet even more have no clue what it is. Sleep apnea, in its most simplistic terms is terminology for a type breathing that is very audible, and it is very common during sleep. Here’s a short audio clip provided from Wikipedia of what it sounds like.
Now that we’ve discussed what apnea is, we can address how we can combat it. Although most apnea is natural and benign, it can still be a nuisance – especially to those with spouses.
Let’s dive into some simple tips to solve your apnea problems and get a better night’s sleep!
1. Avoid Alcohol: Alcoholic beverages are strongly linked with sleep apnea in that they cause muscles of the respiratory system to become very relaxed. Which in turn leads to snoring and sleep apnea.
2. Surgical: Depending on where the obstruction that is causing the apnea may be coming from, different types of surgeries can address the issue. For instance; tonsillectomies can solve apnea that is caused by the throat.
3. Therapy: Certain breathing exercises and therapies may be all you need to solve your sleep apnea and snoring problem. Start with focusing on regular and deep breathing before you fall asleep. Continue by focusing on your breathing during the day time a few minutes every day.
4. Medication: Sometimes sleep apnea can be caused by outlying factors that are out of the effected person’s control. For instance some biological infections can cause sleep apnea. Such as an upper respiratory infection.
5. Quit smoking: Those who suffer with sleep apnea have a difficult time breathing already. Smoking will only make matters worse and those who smoke are three times more likely to develop apnea if they do not already have it.
6. Continuous Positive Airway Pressure machine: The CPAP machine can aid those with sleep apnea by providing pressure in the respiratory system allowing for adequate oxygen and breathing.
7. Mouth Guard: Mouth guards can aid in stopping the audible parts of sleep apnea and cease snoring.
Now, since knowledge is power, you’re well equipped with an arsenal of options to battle your sleep apnea or even spread the word to those you know who are suffering or at risk of developing sleep apnea.
Timothy Frisch, a student at the University of Wisconsin – Stout, has worked hand in hand with sleep apnea patients and is friends with many who suffer from it. He has done research and studied the effects of apnea on the quality of life of people and is spreading the knowledge on how to prevent it everywhere he goes.
Snoring, what is snoring. A relatively simple question you may ask, but there are many underlying factors and hidden contributors to what may be the root of what causes us to snore.
First let's start with the basic understanding of what snoring is. Snoring is caused when our respiratory systems do not have a sufficient gateway to allow air in and out while breathing, particularly while asleep.
Since there is an insufficient path for the air to travel, the air will be forced to push it's way through the respiratory tract; causing vibrations. These vibrations will give off audio, and thus snoring happens.
Now that we know what snoring is, how can we combat it? Is there any way to stop snoring?
Many people hope for a simple “cure snoring” remedy or potion, sadly it is not that easy. There are, however, simple steps and precautions you can take to solve your snoring problem.
Experiment with sleeping positions: Different positions while asleep may aid you in your quest to stop snoring. While this may not always work; it has been proven to work in some individuals and this may be all you need to cease snoring.
Deal with Allergies: If you are a person who is prone to allergies, you can try and stop snoring by dealing with your allergies. Whether that be via medication or simply avoiding them, this can go a long way with helping to stop your snoring issues.
Elevation elevation elevation: Repeat after me: elevate! This is such a simple trick and will alleviate your respiratory muscles from all the stress and weight of your head and body. This will open up your airway to breath easier and quieter!
Quit Smoking: Smoking can cause damage to the respiratory tract, leading to snoring. The irritation it causes to your respiratory system will not only cause a scratchy voice, but also a tougher time breathing.
Mouth Guard: Purchase a mouth guard. This will force your mouth and upper respiratory muscles to be unable to become too relaxed. This in turn will stop snoring and also stop teeth grinding. Two birds with one stone!
Surgery: Although this may be a drastic measure, there are surgical procedures that you can have done if the snoring is out of your hands. Sometimes snoring can be cause by deformities and abnormalities that will not be able to be fixed with the aforementioned methods. In this case, it is best to consult with a trained medical professional!
Now that we've discussed what snoring is and what causes it, you are on the right track to solve your snoring problems and get a better, healthier night's sleep!
Timothy Frisch is a student at the University of Wisconsin – Stout. He has personally dealt with and solved snoring problems and can now rest easy now that he gets a good night's sleep.