Saturday, November 22, 2008

Insomnia Cure - Tips to Sleep Well by Eating Proper Diet

Like old saying, you are what you eat. Today we will discuss about: You are what you Sleep. A proper quality sleep is the best medicine for our body. Sleep helps to improve body immune system, improve physical, mental and emotional health and delay aging process.

The ideal sleeping hours for most adults is 7 to 8 hours a night. Now a proper and healthy diet is found to support a good sleep.

What you eat, how much you eat and when you eat can affect sleep and sleep hormones namely, melatonin and serotonin production. Tryptophan found in certain food is a good source of serotonin that helps an individual to relax and thereby stimulate sleep.

Therefore a glass of warm milk helps you to sleep well at night. Food such as Milk, Wheat Product, Barley, Almond, Seaweed, Yoghurt, Tuna, Potato, Banana, Oatmeal, Brown Rice and Soy Protein is high in Tryptophan.

Adversely, food contain high tyramine should be minimised and avoided at night as it induces restlessness which include alcohol, shrimp paste, processed meats, soy sauce, nuts, seeds and raisins.

As our stomach needs about 4 to 6 hours for food to be digested, we should try to eat at least 4 hours before sleep. Spicy and Oily food should be avoided at dinner as it takes longer time to digest. Have a light meal at night is important for a comfort, good sleep and to avoid heartburn in the long term.

People who suffer from long term Chronic Insomnia can try to consume more food which are high in Vitamin B6 to B12. They can also try to eat snack such as cereals or oat with milk or toasted bread which is high in complex carbohydrates. It helps to release serotonin and promote sleep.

Besides that, beverages such as coffee, tea, soda, carbonated drinks, chocolate beverages should be consumed 4 hours before bed as it contains caffeine that causing sleep disturbance and disorder.

By eating the right food and control on diet is one of the Insomnia Treatment or Insomnia Cure. A good sleep is essential for good health. Practising good and proper eating habits will improve sleeping pattern.

Friday, October 17, 2008

Are Your Children At Risk of Obstructive Sleep Apnea?

According to insomnia study, Obstructive Sleep Apnea is a pause of breath lasting ten seconds or longer during sleep. Sleep apnea is usually associated with snoring. The snoring proceeds at a regular pace for a period of time, often becoming louder, but is then interrupted by a long silent period with no breathing (apnea).

Sleep apnea can be caused by either complete obstruction of the airway (obstructive apnea) or partial obstruction (obstructive hypopnea—hypopnea is slow, shallow breathing)

Beside adult, now even our young kids are suffering from Obstructive Sleep Apnea (OSA). How can we tell if a kids suffering from OSA, a tell tale is habitual snoring.

Children with OSA can actually stop breathing from a few seconds to as long as a few
minutes in their sleep. The oxygen level during this period will drop.

Although adult also suffer from OSA but children will be more dangerous because their brain is still developing. If OSA is not detected and treated early, it can lead to poor growth, delay in development, poorer academic development, as well as behavioral disorders.

OSA increase among young kids can be attributed to diseases such as asthma, allergic rhinitis and obesity. Obesity can cause excess fatty tissue to narrow the sides of airway, causing breathing obstruction.

The main cause of obstruction in breathing is the tonsils and adenoids. Adenoids is a mass of tissue located in the back of the nose. Therefore surgery of take out tonsils and adenoids is one of the insomnia treatment often used to treat OSA.

However, not many OSA in children is easily diagnosed as children may not snore as loudly as adults. Parents may not noticed as they are also sleeping at that time. If a family members snores, they might think snoring in children is also normal.

Hence now the other way to diagnosed OSA in children is through his sleeping position.
A child who has difficulty breathing may sleep in unusual sleeping position such as sitting up to sleep. Parents should be more observant on their children sleeping pattern in order to diagnosed OSA in children at early stage.

Friday, August 29, 2008

Jet Lag and Insomnia

The emerging of budget airlines has change our lifestyle tremendously. Now we can travel by air more frequently and stand a higher chance of getting jet lag.

Jet lag is caused due to temporary disruption of bodily rhythms caused by high-speed travel across several time zones typically in a jet aircraft.

Let us do a simple test on jet lag symptoms:
- Eyes irritating and dryness
- lack of appetite
- dryness on lips and tongue
- headache
- unable to concentrate
- insomnia

Now let's see how we can minimise and address on jet lag.

1. Take a good rest before journey
Many people tends to stay up late before they take on flight so that they can sleep during the journey. This will actually makes you suffer from jet lag as your body is not able to adjust to the local time zone of visiting country. In fact, you should take a ample rest before the journey as it will helps our body to adjust gradually due to different time zone.

2. Brightness control
In general, our biological clock is affected by four major factors which are: 1) Brightness; 2) Sleeping; 3) Exercise and 4) Diet. Brightness is the most critical factor which affect our body biological system. By adapting to brightness, we can minimise the effect of jet lag.

3. Adjustment on diet and exercise
We should take some light meal before flight. Avoid heavy meal and oily diet as it will caused indigestion. Drinking adequate amount of plain water during flight is important due to dry air on the cabin. Beverages contains caffeine and alcohol should be avoided during flight.

4. Stay alert on low productive time
Most people will feel sleepy and tired easilly on 3 to 4 am early morning. If you reach the destination around 3 to 4 am, try to keep a clear mind and stay alert as you tend to makes more mistake as your concentration level is lowest during that time.

Sunday, August 10, 2008

How to create a sleep friendly or conducive bedroom?

Many people have neglected bedroom is one of the important element which also contribute to Insomnia or sleep disorder. Remember our bedroom primary function is to let us sleep and rest and it is not a mini theatre or small office which distracts you from sleeping.

Now lets begin with the room environment itself. Is the floor dusty or dirty? Is there any unwanted stuff hiding at one corner waiting to be disposed? Your mind will be distracted from rest if you are resting in a dirty and untidy room. So clean up your room.

Is the street lamp glaring to your room? If so, please use the blind or curtain to block the unneccessary lighting disturb you. have you switch off all your electrical appliances like TV, radio, mobile phone or computer? The electrical appliances will emits some signals even in stand by mode.

Temperature of the room is another checklist which you should go through, i.e is the room too warm or too cold for you to fall sleep? Try to sleep in a room temperature which makes you comfortable and not just too cold or too hot which makes you awake.

Matress and pillow is important tools which we cant afford to skip. Are you comfortable with your current matress, how your back felt when you wake up? Do you prefer a hard or soft matress? Do you feel neck pain when you sleep on your pillow? Go through all these critical checklists before you can sleep comfortably.

Thursday, July 31, 2008

Insomnia Tips

Here are some useful tips for Insomnia:

1. Drink warm milk
If you cant sleep or still remain awake on bed, dont force yourself. Drink a cup of warm milk to soothe our nerve system as milk contain calcium which helps us to relax.

2. Listening to soft music
Music can help us to relax our mind especially easy listening soothing music can makes us fall sleep easilly.

3. Massage before sleep
Get a full body massage if possible, it helps to relax our body muscle and stimulate blood circulation. If not, even a short body or face scalp can be a great help.

4. Avoid Caffeine, Alcohol and Tobacco
Beverage contains caffeine, alcohol and smoke will stimulate our mind and makes us stay awake, try to avoid taking drinks that contains caffeine a few hours before sleep.

5. Create a sleeping environment
Noise, lightings, room temperature and bed are the important to makes us sleep well. Try not to sleep in a warm and stuffy environment. The lighting of room should not be too bright and its cause disturbance.

6. Clear your mind before sleep
Do not think too much on your bed. Write down all important things need to be done on a note before you sleep, our brain also need to take a rest.

Wednesday, May 14, 2008

Insomnia Treatment

Today as many people are facing Insomnia problem or suffering from Sleeping Disorder. Lets discuss more on the insomnia.

What is insomnia?

Insomnia is sleeping disorder that consists of having difficulty falling asleep, wake up a few times during at night, or wake up too early in the morning. In other words, when as a person can't 'rest or sleep of his mind' can be known as sleeping disorder.

The symptoms of Insomnia:

There are a few types of insomnia which can be classified as:

1. Transient (short term) insomnia which lasts from a single night to a few weeks.

2. Intermittent (on and off) insomnia is on short term basis, which happens from time to time.

3. Chronic (on-going) insomnia occurs at least 3 nights a week over a month or more.

What are the common causes of Insomnia:

1. Psychological factors
When we experience emotional feelings of helplessness, tension, fear, nervousness and worry. A person mind is still thinking of and bothering with all these psychological factors even lying on bed during rest hours.

2. Lifestyle factors
Drinking alcohol and smoking can also caused insomnia. Caffeine is a poweful stimulant and can keep people awake. Try to avoid caffeine beverages prior to sleep.

3. Environmental factors
Environmental factors like noise, light, room temperature (too hot or too cold) will also affect a person sleep quality.