Barnaby here.  After spending a restless hour in bed watching my wife sleep I decided to come back out on the porch in order to catch the sun rise.  Enjoying picturesque Florida sunrises each morning has been one pleasant benefit of my recent insomnia issues — however, candidly, I’d give up seeing the sun rise ever again in return for just one full night’s sleep.  It has been over two weeks since I’ve gotten more than four hours on any given night, and it is beginning to take its toll.  My boss has noticed — and so have my kids.  I’ve become uncharacteristically irritable, and the lack of sleep is beginning to show in my face.  Some days, I hardly recognize myself.  After talking to friends, a plethora of doctors along with complete strangers, I’ve received what must be hundreds of sleep tips.  They range from the serious (issues like sleep apnea) to the bizarre (one of the sleep tips told to me was to drink garlic spiked hot chocolate before attempting to go to sleep).

My current condition has caused me to become quite educated about the causes of insomnia, but unfortunately to this point none of the plethora of sleep tips I’ve discovered has worked for me.  It started with paying attention to everything I ate or drank after 6pm.  No more expresso with Sambuca after dinner, no more night time Mt. Dews and no chocolate in the evenings.  I scrutinized everything I consumed during the evening hours, and if it contained even the smallest hint of caffeine I abstained.  I’m not a huge drinker, but one of the sleep tips I received was to avoid alcohol in the evenings so I did — except for one especially bad night last week when another tipster told me to try 3 quick shots of Southern Comfort to see if that worked — but that’s a different story.

Another one of the easier sleep tips told to me was to make our bedroom as dark and quiet as possible.  Trust me, Suz wasn’t thrilled at all with hanging a black sheet over the nice shades at night — but far cheaper than black-out curtains, and hopefully my insomnia is gone soon.  I added to this earplugs and a sleep mask.  The sleep mask was extremely uncomfortable and only served to seriously freak out my 2 year old James when he saw me in it, so that was ditched.  So, starting around 10 days ago, each evening I went to bed without a hint of caffeine in my body in a very dark (but unfashionable with the ugly black sheet hanging on the wall) bedroom.  Problem solved, right?  I only wish it was that easy.

The sun is rising now.  It really is beautiful, but at this point it has become almost a dreadful sight for me to see once again.  Time to jump in the shower and fib to Suz once again telling her I was able to get at least a few hours of sleep.

More coming later,

Barnaby

Sleep apnea is a medical condition which impacts your breathing while you sleep. This condition causes you to briefly cease breathing — again and again — throughout the night as you sleep. Not only does this result in a poor night’s sleep, but it can also trigger other more serious conditions including hypertension and even heart attacks and strokes. When left untreated, sleep apnea has the proclivity to get progressively worse. Consequently, it is very important to ascertain whether you have sleep apnea, and fluency with the main sleep apnea statistics can help you make this determination.

Sleep apnea statistics show that up to 20 million Americans suffer from sleep apnea to some degree. Those on the lower end of the spectrum experience only 1-2 episodes per night with an average duration of under 10 seconds. Those with more severe sleep apnea can have over 10 instances of apnea during the course of an average night, and these episodes can last up to 30 seconds leaving the sufferer gasping for breath before falling back asleep — only to be awoken shortly thereafter by another episode. Oftentimes, you don’t even remember any of the apnea episodes upon awakening, and you suffer being tired all day without a clue as to the reason why.

In terms of gender, sleep apnea statistics show that males are far more likely to have it as compared to females. 24% of all men experience sleep apnea while only 9% of women have the condition. This changes for women experiencing menopause which is the most likely time for females to experience sleep apnea episodes. Knowing these sleep apnea statistics allows you to be cognizant of the signs and know when it is time to act.

Everyone has occasional bouts of sleeplessness. However, seeing you are reading this, the odds are high that you have a more chronic form of insomnia — and have a great desire for insomnia tips and advice towards helping you start getting a full night’s sleep. The best insomnia tips are often the most simple. Think about what you eat and drink within the 2 hours prior to going to bed. Do these foods and drinks contain caffeine? If so, you should cut them out. Some people find it difficult sleeping after consuming large amounts of sugar, so an easy pointer among all the insomnia tips is to cut out those sweets for at least 120 minutes prior to bed-time.

Many good insomnia tips relate to your sleep environment. Some people can sleep through a train roaring through their bedroom, while others of us are awakening by the slightest noise, movement or ray of light. Ensure that your sleep space is as dark, quiet and temperate as you can make it. A good tip could also be to try another pillow, or rearrange the direction of your bed. Small adjustments like these have been known to work wonders.

In some cases, applicable insomnia tips entail a more serious response. Sleep apnea is a major cause of insomnia, and if this is the reason for your sleepnessness, then you must address it immediately. Sleep apnea can lead to serious health effects including high blood pressure and cardiovascular issues. Depression has also been tied to insomnia. Today, clinical depression can be effectively treated, and addressing it surely will improve many aspects of your life including sleep.

One of the best insomnia tips is to be very careful when using OTC or prescription sleeping pills. These sleep aids are great for occasional insomnia, but when used regularly they can be addictive and serve to only exacerbate the existing problem. Run down the list of possible causes of insomnia and see which apply to you. Once you know the source of your insomnia, then you’ll be able to focus on the best insomnia tips for your individual circumstance.

Research has shown that a majority of us have at least occasional trouble when attempting to fall asleep fast. Whether you have periodic or chronic insomnia, there are solutions available which prove far more effective than counting sheep. For those experiencing temporary bouts of insomnia, there are a plethora of over-the-counter (OTC) sleep aids which can allow you to fall asleep fast. These pills do not require a prescription, and studies have shown that they can be used safely and effectively for limited duration. However, even the best OTC sleep aids can become addictive, and they should not be used to treat chronic insomnia.

Some have trouble falling asleep because they — or their partners — are afflicted by snoring. There are several easy fixes when it comes to snoring including strips which facilitate the flow of air through the nose and sleeping techniques which lower the odds of snores ensuing. Simple environmental issues can prove to be the culprits behind your failure to get to sleep. Noise, light and temperature can all prevent sleep, and the easiest first step for those desiring to fall asleep fast is to ensure a dark, quiet and cool setting within your sleep space.

There can be more serious causes behind the inability to fall asleep fast. One such example is sleep apnea which entails brief periods of breathing cessation which occur sporadically throughout the night. Not only does sleep apnea ensure a night of tossing and turning, but it also can lead to more serious adverse health effects including cardiovascular issues. Those suffering from sleep apnea can find relief via changing their sleeping position, losing weight or using a variety of devices on the market aimed at combating this condition.

No matter what the reason behind your inability to fall asleep fast, there is an effective treatment. The first requisite step is to identify the particular issue behind your sleep issues. With this knowledge you are better able to select the best solution geared for your particular sleep issue. There is no reason to continue tossing and turning each night — there is a cure out there which will allow you to fall asleep fast.

It happens quite often. You’re sound asleep one moment, then suddenly you’re gasping for air. You’re eyes are wide open, you are trying to inhale or exhale, but your throat is clamped shut. While there are quite a few reasons this could be happening, the most commonly known ailment is Obstructive Sleep Apnea, also know as OSA.  This type of ailment is common to approximately 5 % of the world’s population.

OSA occurs when a person who is asleep stops breathing because their airway collapses. It does not stay collapsed but it does restrict airflow for a noticeable amount of time. Symptoms of OSA, Obstructive Sleep Apnea, include snoring and being excessively sleepy during the day. Although being overweight is a risk factor for this type of problem, thin people still get it. Allowing this problem to persist can result in heart disease, high blood pressure and even stroke.

There is treatment for Obstructive Sleep Apnea. The easiest type of treatment is positional. The belief is that sleeping on your back can be more harmful to this sort of condition. Try sleeping on your side. Some people have been known to put tennis balls inside a tube sock and pin it to their nightshirt to keep them from rolling onto their back while asleep. Another way to reduce episodes from OSA is to sleep on your back with your chest elevated on a wedge type rest. Make sure it’s not a pillow that forces your chin to your chest. Avoid alcohol and other central nervous system depressants as these tend to me OSA worse by relaxing the muscles to the airway which reduces the respiratory drive and increases the amount of episodes you might have. If weight is an issue, then the simple idea of weight loss will fix the problem. Medical intervention includes the use of a CPAP machine which is worn at night and acts in a splint like manner for the airway using air from the room. The last resort method is surgery to fix the problem. However, surgery is risky in that it could make the OSA better or it could make it worse.

Before jumping into something, consider other things that may cause you to have the feeling of choking in the middle of the night. The temporary conditions of heartburn, post nasal drip and vocal cord spasms can also cause you to feel as if you’re choking. Discuss your symptoms with a doctor in order to determine a correct diagnosis as well as a correct treatment option. Most doctors will recommend an overnight sleep study if they are unsure as to your exact condition.

This video talks all about sleep apnea and symptoms of this sleep disorder. It also talks about how you can diagnose it and how many people do not understand this disorder. Also talks about how its related to snoring and how you need sleep studies to truly know if you have it. It goes through the cpap (continus positive airway pressure) machine and different style masks. It also goes into other treatments, such as dental appliances (depends on your conditions), talks about throat surgery (not an option for everyone)

Brydon

Episodes of sleep paralysis are indeed terrifying and the person who suffers from this ailment is unable to move around or call for help. It is vital to seek proper medical care, once the symptoms are recognized to prevent more serious problems.

Imagine if you can’t move when sleeping! How terrifying it can be.Sleep paralysis is quite a disturbing phenomenon and a person suffering from it, is unable to move while sleeping, as he or she experiences partial paralysis even when fully conscious. There is no particular reason as to why this affects some people and not others. However, for those who have experienced it, it can be quite unpleasant. Some of them may even hesitate in seeking help as they are unsure of how to describe this peculiar condition.

People with this disorder experience sleep apnea when they are just about to fall asleep or have just woken up from a sleep. Their whole body seems to be possessed by some external force. This quite naturally arouses fear when one notices the inability to move the body for no apparent reason whatsoever. For people facing such issues when sleeping, it can appear to be even supernatural at first instance.

In sleep apnea, a whooshing reverberation in the ears, an increase in heart rate, panic and a feeling of being trapped in the room are some common symptoms experienced. Struggle for breath, sound of whispers in the ears and a feeling of floating in the air are some common things that happen when sleeping as experienced by people suffering from this sleep disorder. It is advisable to seek timely help in case any of the said symptoms are noticed. A number of effective drugs are available that help in regulating sleep patterns and promote steady sleep cycles.

Insomnia is a serious problem and should be dealt with using natural solutions rather than resorting to sleeping pills. Slight changes in your sleeping habits and lifestyle could help equally well. All you need is a little effort and patience and try not to resort to short-cuts which cause more harm than good.

There are a number of people who can’t sleep at all sometimes or most of the time or cannot go back to sleep once they get up in the middle of their sleep. When a person finds it difficult to sleep, doctors diagnose this situation as ‘Sleep Apnea’ or ‘Insomnia’. Sleep Apnea is a breathing disorder and the doctor will be able to help you deal with it using breathing techniques. However in the case of insomnia due to uncertain causes it may take a while before the actual cause is determined and you are treated for it. The usual reaction of sleep deprived people is to turn to sleeping pills without realizing that they run the risk of becoming sleeping pills addictive. Though the market is flooded with sleeping pills such as Zaleplo, Zolpidem or Ambien, Temazepum and Benzodiazepine they are not the permanent solution to sleep problems.

Of all the different types of sleeping pills available in the market Ambien has gained considerable popularity among those who just can’t sleep no matter what they do. Although sleeping pills provide a short term solution to the problem, not many care to find out more about the associated problems of long term usage. People, who regularly use these types of sleeping pills may get temporary relief but often become highly irritable, develop frequent mood swings, especially if they do not get their regular dose. They become sleeping pills addictive, without even realizing the fact. Sometimes these pills produce scary and intense hallucinations in some people. Even a light overdose of such pills can make the user slip into a coma. Many deaths have also been reported, resulting from the accidental overdose of sleeping pills.

Undoubtedly, sleeping pills are harmful for the body. You need to take the warning “some risk of dependency”, normally found in all the advertisements describing sleeping pills a little more seriously. Doctors will also not prescribe sleeping pills for mild insomnia. If the problem is not too serious you could even try some over the counter cough and cold medicine that acts as a mild sedative and is sufficient to take care of minor sleep problems unless the sleep is being disturbed by other underlying issues. If insomnia lasts for over a month and no simple remedies help then it is recommended to seek professional help.

It is advisable to try alternatives or more natural methods of getting sleep rather than reaching out for a sleeping pill every time you miss a few winks. You could join one of the natural sleep programs, which take into account your lifestyle, your sleeping environment and eating habits. In these programs they teach you some natural sleeping aids, which are not only safe but also non-habit forming. The best part of these natural aids is that they are free from any harmful side effects unlike sleeping pills. Sometimes insomnia is the result of certain psychological issues. In such cases, meditation or counseling can help you overcome stress, restlessness, anxiety and depression, which usually interferes with normal sleep patterns.

Take Care and please feel free to email me your feedback

Brydon

The above video is about 30 minutes long and goes over many different sleeping disorders. It has some great information on types of sleep, the need for sleep, the different types of medications and how they can effect you etc. I included it on my blog because it covers a lot of what we talk about on the cant sleep forums.

This next video talks about sleep apnea and the equipment used if you go the Cpap route. I am posting this video on the blog because it goes over some very interesting points about sleep apnea in children. A topic that very little is known about at this time.