Such problems result in inadequate sleep, leading to a decrease in performance levels and concentration, and an increase in irritability, moodiness and difficulty remembering. The mentioned disturbances are common to other disorders like Attention Deficit Hyperactivity Disorder (ADHD) or side-effects of medications for other problems like asthma.
Sleep hygiene
There are certain habits and behaviours which, if followed around the time of going to bed, help in getting peaceful uninterrupted sleep through the night.
Hygiene tips for better sleep
Although not all sleep problems can be set right by these methods, they can aid the process of treatment and are known to show positive results over and above those of treatment and medications.
These tips, if followed properly, without or without other treatment, can help children sleep better and overcome sleep deficiencies and related disturbances to a great extent.
]]>Are they dreams?
These hallucinations are different from dreams in that they do not have a story like dreams do. They are mere random perceptions. The unique thing about these experiences is that they seem very real to the individual experiencing it.
Types of hallucinations
These hallucinations may last a few seconds but can sometimes go on for much longer time periods. They may be perceptions of shapes, smells, sounds, or even taste, as well as twitching in sleep. They may also include psychic experiences.
Of the two, people admit to experiencing hypnagogic hallucinations more often and researches second this claim. Hypnopompic and hypnagogic hallucinations do not, in any way, point to mental instability. They may be a result of inadequate sleep or sleep disorders that can be accordingly treated.
]]>Through the years there have been many alternative words and terms suggested as a replacement for hypnagogia, including “borderland state”, “dreamlets”, “half-dream state”, “visions of half sleep”, and so on. But most people argue that there is no need for even separate terms for the onset of sleep state and the waking up state and have carried on with using this word for purposes of general as well as clinical use.
The earliest references to this state where the individual is half asleep and half awake are seen in the writings of Aristotle and other writers of the time. There was a boost to the interest in this ’state of half sleep’ that was seen during the Romantic age because of the uniqueness of subjective experiences in this state.
Hypnagogic imagery
Hypnagogic imagery refers to vivid sensations, akin to dreams, that occur in the half asleep state. Although these sensations are highly subjective and vary from person to person, there are some that are more commonly experienced than some others.
Experiences like fear, light and shadows in the room are common as compared to other less common experiences like someone grabbing one’s hand and other ever more rare experiences like being pulled in different directions.
In this state the individual appears to be fully awake but is technically still asleep, i.e., according to his brainwave measurements. This is that state where the individual may be fully conscious of the dreams and sensations being experienced. This is why this state is very beneficial to artists, painters and other such professionals who depend heavily on creativity in their work.
Although the experience of hypnagogia is fairly common with more than 30% people experiencing it, it may sometimes indicate a sleep disorder such as narcolepsy or insomnia.
In spite of a number of researches through the years on sleep states and stages of sleep, there has not been any substantial focus on hypnagogic imagery, due to this, it a well known but is barely understood by a majority. Deeper research into this state can give us insights into entire new worlds existing inside us and help us have a better understanding of ourselves.
]]>Sleep Apnea
Sleep apnea is a disorder which is characteristic of reduced breathing or a complete stoppage of breath. In sleep apnea, there is less than 25% of normal breathing or no breathing at all for 10 seconds or more and a 4% or more reduction in oxygen levels in the bloodstream.
Both the disorders cause a disturbance in sleep. Due to this, the individual may either completely wake up or move from deep sleep to a shallower stage of sleep.
The level of hypopnea or apnea can be found out through calculating indexes. These indexes indicate the extent of severity of the disorder so that timely intervention and treatment can be made available, where-ever necessary.
RDI is the number of respiratory changes in an hour that may or may not be defined as apnea or hypopnea but that lead to sleep disturbances.
To be classified as a disorder needing treatment, the index must be atleast 15 AHI/hour with no other related medical problems. Medical problems such as high blood pressure, daytime sleepiness, insomnia, congestive heart failure and mood disorders are worsened by apnea. If any of these medical problems are present in an individual, th index must be atleast 5 AHI/hour or higher. Lower index levels are considered in such cases as treatment is necessary at a lower level to aviod aggravation of the above mentioned health problems.
Types of apnea
Apnea may be of different types depending on the causal factors.
Causes
Symptoms
It is, however, important to remember that these symptoms are not typical of apnea and may have other causes. Also, all apnea sufferers may not experience the said symptoms.
Consequences
Hypopnea and apnea are becoming common problems which may be a cause of worry. An increase in these disorders would mean an increase in the above mentioned medical conditions as well as greater incidences of cardiovascular disorders coupled with lower productivity and quality of life. It may also lead to greater number of road accidents, lower levels of productivity at work and emotional problems as well.
Treatment
The most common treatment is CPAP (Continuous Positive Airway Pressure). In this, the patient is given a mask to be worn over the nose and/or mouth that blows enough air into the upper air passage to keep it open and to maintain the oxygen levels in the bloodstream. BIPAP and other non-invasive methods are also frequently used. Surgery is suggested as a last resort and is usually very rare for these disorders.
Satin eye mask has a soft feel and blocks the light out completely. Unlike other masks, it is light weight. A satin mask can also be washable and used again and again.
If you require total darkness before falling asleep, then satin eye mask can be helpful. People working in night shifts or those who travel often can find the mask useful. A satin eye mask helps you to sleep with the lights blocked. It is also comfortable to carry around, especially while traveling.
A satin eye mask is helpful to combat insomnia. In addition you can also buy earplugs. Earplugs coupled with eye mask can effectively put out the light and sound, helping you to sleep properly. You can also take certain steps to combat insomnia – make sure you have a regular sleeping schedule i.e. Sleep and wake up at the same time. Avoid caffeinated drinks and heavy dinner before bedtime. All this, together with a satin eye mask can help you to have a comfortable sleep.
]]>Somniphobia can be caused due to a variety of factors including a traumatic incident, pressure at work, fear of surroundings, fear of people etc. Environmental factors such as a dark room can also cause somniphobia. Symptoms of somniphobia include dry mouth, sweating, breathlessness, restlessness and confusion.
For most people, the fear of loss of control is triggers the fear of sleep. Some of them fear that they would be killed or never wake up after falling asleep. In all the cases, dealing with the underlying problem would be helpful. If the person feels lonely while sleeping, sleeping with someone would ease the fears.
The earlier somniphobia is treated, the better the result would be. Treatments include counseling, meditation, and psychotherapy. Although medications may be helpful, they may not completely solve the problem. In the initial stages, just speaking to friend can be extremely helpful.
A person suffering from somniphobia should have an assert himself/herself that everything would be alright while sleeping. If the person experiences fear of being alone, asking someone to sleep along would be helpful. Meditation or reading books which relax the mind can be helpful to fall sleep. Somniphobia can be a tough problem to deal with as it can result in insomnia and can affect your productivity at work. However, consulting a mental health professional or undertaking counseling can help in treating this problem
]]>What is Floatation Therapy?
Floatation therapy was developed by John Lilly. This therapy involves floating in a tank of water dissolved with epsom salts and other minerals. As the body floats on the water, there can be several health benefits. Here are few benefits of floatation therapy:
It was found that floatation therapy induces a meditative and calm state of mind. In fact, many people fall asleep in the floatation therapy. However, falling asleep in the floatation tank is safe as there is no risk of rolling over.
The floatation therapy session may last anywhere from 20 minutes to 40 minutes. You would be required to lie supine in the tank. Inserting ear plugs can help in preventing the salt water from getting into your ear.
Floatation therapy and Insomnia:
Floatation tank can help in decreasing insomnia as it decreases the stress hormones and thereby decreases the stress levels. It also increases the levels of natural pain killers in the body. A person after getting floatation therapy would be more relaxed and calm. As a result he/she would be able to sleep better. As there are several commercial floatation centers available, you can easily fix a session and experience its beneficial effects.
The snoring guard is to be worn every night. It contains two pieces – one on the upper teeth and the other on the lower teeth. It is hinged at the back. When worn, it pulls the lower jaw slightly forward and increases the space in the mouth.
How Does Snoring Guard Work?
A snoring guard is generally made of thermoplastic or resin. It works by pulling the lower jaw slightly forward. When the jaw moves forward, the tongue does not obstruct and airway. Also, the flow of air would be free and this can help in stopping snoring.
A snoring guard is suitable for those who sleep with an improper jaw position. Generally, people who are overweight or obese face this problem. During the night, the lower jaw slides backwards thereby blocking the airway.
A dentist would be appropriate for fitting the snoring guard. The dentist would mould the snoring guard according to your mouth shape and fit it appropriately. However, over-the-counter snoring guards are also available.
Before putting on a snoring guard, it is supposed to be boiled and moulded according to the mouth shape. Once it is worn every night, it can help you to stop snoring. This device is extremely helpful if you are still dealing with the underlying problem of snoring (such as losing weight). So, if you are interested in snoring guard, do speak to your doctor or sleep specialist to see if this device suits you.
]]>Some white noise machines also produce sounds of soft breeze, waterfall, rushing air, helping you to sleep easily. When the white noise is produced, the other sounds in the background would be masked. You would be exposed to a monotonous sound which masks the disturbances and enables you to sleep.
White Noise Machine and Sleep:
White noise machine is suitable for those with insomnia or sleeping difficulty. People who are traveling, those are exposed to sounds while sleeping, would find this device useful. This device is portable and can be carried as you travel. For operation, you would have to switch on the machine, which then produces a sound which can mask the distractions. The amount of white noise can be adjusted in the machine. If the distractions are greater, you would have to increase the amount of white noise in the machine.
Nowadays, white noise CDs are also available. Playing these CDs in the music player can give the same effect of a white noise machine.
White noise machines are economical, portable and can be an effective option to treat insomnia. So, if you had a hard time bearing with all those distracting sounds while sleeping, buy a white noise machine and have a restful sleep.
]]>How Does a Snoring Spray Work?
A snoring spray is supposed to lubricate the throat and uvula and shrink these areas. Thereby the air flows freely and the snoring is decreased. Some snoring sprays may work by decreasing the nasal congestion and increasing the air flow. Hence, people with allergies or with cold can find snoring sprays beneficial.
Even though snoring sprays are marketed to be highly effective, they may not completely help in relieving the snoring. Shrinking the throat tissues or decreasing the nasal congestion may help in solving the problem only to a little extent.
Snoring can be caused due to a variety of reasons such as obesity or sleep apnea. Getting a sleep study done would be a good way to start your snoring treatment. Your doctor would be able to diagnose the condition properly and give the proper treatment.
Apart from snoring spray, other products which help in treating snoring are nasal strips, chin straps etc. Nasal strips increase the space of the nasal passageway and decrease snoring. Snoring sprays may work temporarily and using them may not completely alleviate your snoring problem. Do speak to your doctor if you are interested in using the snoring sprays.
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