Snoring

 

Snoring/Sleep Apnea


 

Sleep and Breathing Disorders

 

Sleep disorders are among the most common difficulties reported! As many as seventy million Americans suffer, thousands of hours are lost and the cost in U.S. production exceeds sixty billion dollars annually.

There are more than eighty known sleep disorders. They occur due to adverse physical conditions, stress, and other factors.

It is important to realize that our sleep pattern will change as we go though life, that all sleep is not the same, and the amount of restful sleep we get decreases with age. Sleep researchers have identified several different stages and two distinct types of sleep.

N-REM SLEEP makes up approximately eighty percent of a normal night’s sleep, provides the physical renewal we require and is essential for life! During this type of sleep, we progress from wakefulness to drowsiness to moderate and finally to deep restorative sleep.

REM SLEEP is neither light nor deep sleep! It is characterized by dreaming, faster breathing, higher heart rates and rapid eye movement. This type of sleep, which makes up approximately twenty percent of a normal night’s sleep, is responsible for the emotional renewal we require, and is not essential for life.

 

Tips For Better Sleep

 

  1. Go to bed only when sleepy.
  2. Sleep at least seven hours and rise at the same time daily.
  3. Keep your bedroom dark, quite and cool.
  4. Listen to the radio, television does not work for most.
  5. Eat a light and earlier dinner.
  6. Make a to-do list 30 minutes prior to bedtime.
  7. Avoid caffeine after early afternoon.
  8. Avoid eating and exercise prior to bedtime.
  9. Do not smoke and avoid alcohol prior to bedtime.
  10. Avoid stressful encounters prior to bedtime.
  11. Add a short nap between noon and three p.m.
  12. Herbal teas, and a warm bath can be helpful.

 

{Note: Aerobic exercise increases deep sleep, but not after seven PM.}

 

Comments are closed