Sleep Apnea Treatment

Ive suffered from severe insomnia for 12 years here are some tips ive used, some may not apply to you, some may, it depends on the reason your not able to sleep.
First off, make sure your room is an environment fit for sleep. Dont do anything in your room except sleep unless you have to, ie dont use it as your central hang out. You want the air to be cool, the room dark, have warm blankets, proper pillows. If you need some form of white noise, fans, wave makers, noise machines are the best, do not watch tv or listen to the radio as the disturb your sleep.
Before bed, do something soothing, warm bath, read a book and drink some caffein free tea , even warm water with lemon will help. Being on your computer before bed is actually bad as it stimulates your mind and can keep you from relaxing. Also make sure you go to bed at the same time every night, it is crutial in making a sleep pattern.
You can also try melotonin, which is completely natural, but again, use it at the same time every night, and go to bed at the same time every night. Exercising in the evenings is good as well, make sure your done at least an hour before bed, and take a long soothing, warm shower the heat will help relax and tire you out. A glass of red wine is a nother option instead of tea, if you want to go that way, make sure its red, and only one glass, to much will disturb your sleep pattern, and one glass a day has health benefits as well.
If none of those work, you can try over the counter sleep aids such as tylenol PM, or some of the more specific sleep ones.
If those dont work, talk to your DR. Ambien and Lunesta are probably the best on the market.
If anxiety is causing you to not sleep:
if you have a set time you have to wake up in the morning, make sure you set your alarms well before you have to be up, that way if you sleep through it a little bit, of if you have to press the snooze, you dont have to stress out about being late, and you can take your time in the morning.

there are many potential reasons for problems falling asleep. are you taking caffiene and/or sugar in the afternoon? if so, then try to cut that out of your diet.
stress and anxiety of the overall pressures in life may also be causing you difficulty. i took some stress management and relaxation classes and this has helped me learn how to park my problems and worry about them at other times.
try to have a calming winding down session at night. you can’t go from a busy activity right into sleep. try to do some quiet reading for 30 minutes before falling asleep.
as strange as this one may sound, masturbating is actually a good way to relax and get yourself ready to sleep.
doctors i have visited have been reluctant to perscribe sleeping pills. but there are over the counter pills such as benadryl and herbal sleep remedies that have helped me quite a bit too.

Right before you go to sleep, drink a glass of milk with a piece of lettuce. It really helps!!!! Try it.

Okay I’m gonna give you some good quality science here.
1) When we sleep our brains emit theta and alpha waves
2) when we are awake
To combat sleep probs:
1) EXERCISE – this SERIOUSLY AIDS SLEEP
2) make sure it is COMPLETELY DARK in the room – coz a hormone called MELATONIN is released in the dark – if there is even a bit of light this hormone (which helps sleep) will completely not work
3) During the day you should gET AS MUCH FRESH AIR AS POSSIBLE – like as much sunlight – well, because the more sunlight you get, the more your hormons benefit
4) in the morning AS SOON as you ake up, open the CURTAINS immediately – you will be ‘zapped’ immediately
5) Random thoughts running around in the head? Okay I’ll give an example.
Like
After you replay the slowed down thought, you can play it over and over again even
slower, making it shorter and shorter every time, until it fades completely. ie:
My boss is such a jerk…
My boss is such a…
My boss is…
My bo…..
M….
6) Drink less alcohol and caffeine – seems obvious. People use alcohol as a nightcap – COUILD not be worse kids. It inteferes with sleep
7) If you currently wake up feeling like the lowest form of sewer sh*t – (with me it was a regular) then do the following
* check your alarm clock. If you wake up everyday – feeling tossy, then set alarm clock 1/2 hr back (sleep @ night @ normal time, but wake up a BIT earlier. See if that works for a week. Find a time that suits yur body. And if work is a problem. Don’t waste time – prepare everything in the day and at night so you can relax in the morning. Waking up primarily depends on the body temperature
* when planning a bath – have it 1 hr BEFORE bed – not straight before – so body temperature can lower and you can sleep easily
* chamomile tea – or ‘hop’ tea
* Smoking can do A LOT more damage than good
* YOu need to make sure you are HYDRATED in the da – or ou will die of dehydration at night and NOT be able to sleep
* body loses approx 12cups of water in the day – se stock up – or will not let you sleep (make sure you pee before sleeping though)
* Eat very lightly at night- then there won’t be strain on he digestive system – therefore you will easily sleep
* Don’t sleep on your front
* Too many thoughts- try ‘wiping your thought away’
Oh no, what am I going to wear tomorrow?
Visualize your slowly wiping the thought off the chalk board, leaving it completely
blank.
Also:
If you’re lying in bed and you get the urge to toss or turn, wait it out, you’ll be
surprised how quickly it fades! When you get the urge to toss and turn, ask yourself
“How can I focus on something else right now to feel more relaxed?” As you lie there
for about 15 seconds, you’ll be surprised at how the urge to toss and turn simply
fades, and you realize that all you really want to do is relax.
Understand that if you do start tossing and turning, it will not end with just ONE toss
or turn, because of the momentum effect, you will just keep tossing and turning till
the break of dawn!
Sometimes the urge to move is really intense, or maybe you really are in a very
painful position on your bed. If you absolutely MUST move, do it in this way:
1) Move, but move very slowly. Remember what it feels like when you wake up in the
morning and you’re very sleepy, do you move very quickly then?
2) As you move very slowly, put a big bright smile on your face, and take a deep
breath.
Another reason why tossing and turning keeps us awake is because we do it very
quickly, and the more we do it, the more it agitates us! So do it very slowly, and
make sure to smile and breath deeply, you will feel the difference
This is imp:
Got into bed and can’t SLEEP – tossign and turning FOR hours??
Sleep Restriction
Sleep restriction is perhaps the most powerful technique to battle short term
insomnia and chronic insomnia. The rule of sleep restriction is simple:
If you can’t fall asleep and you lie awake in your bed for longer than 30 minutes, get
out of bed! Stay out of bed until you feel a tired sensation coming over you, and then
go back to bed.
This works because it interrupts your pattern of thinking. If you’ve been lying awake
in bed for longer than 30 minutes, your mind is racing, and you can’t relax. Chances
are you’re not going to suddenly get hit over the head and relax instantly. You’ve
simply created too much negative momentum and it’s keeping you awake! This is
why getting up and out of bed is the best way to interrupt this. Getting out of bed is a
great way to clear your mind, and get the feeling of drowsiness back in you.
Sleep Restriction will also help restore proper bed associations (see below)
Poor Bed Associations
Have you ever had this happen to you?
Powerful Sleep – Secrets of the Inner Sleep Clock
by Kacper M. Postawski, PowerfulSleep.com
Copyright © 2004 PowerfulSleep.com All Rights Reserved
44
It’s the end of the day, and you feel tired… perhaps you’re even yawning a little. You
get into your pajamas, turn off the light, climb into the bed, and all of a sudden you’re
wide awake and you don’t feel tired anymore?! This is a very common experience for
anyone with sleeping problems. It’s a result of poor bed associations.
As we’re going through our day, our minds link certain experiences to emotions or
states of mind, this happens without us even being aware of it. In hypnosis and NLP
(Neuro-Linguistic Programming) this is referred to as state anchoring.
An anchor is an experience, a taste, touch, smell, or sound that instantly recreates
an emotional state in your body. For example, do you have a favorite song that
makes you feel a certain way? As you’re reading this, try to remember that song.
Doesn’t it seem that whenever you hear the song those emotions just come flooding
right into you? This happens because at some point in time you heard that song for
the first time, at that point you were feeling that way, and those emotions became
anchored to that song.
Often when people can’t sleep they try reading a book or watching TV in bed to
induce sleepiness, these actions actually make insomnia even worse. Not only does
watching TV keep your conscious mind awake and racing, it anchors feelings of
wakefulness to your bed. This gets your mind to associate that your bed is a place
where you “think,” not sleep. This completely disturbs the natural sleep response.
Your bed should ONLY be used for sleeping and sexual activity, nothing else.
A lot of people use their bed and their bedroom for a variety of purposes. People
also tend to have heated emotional arguments with our spouse/significant other in
the bedroom, this is a huge no no, as you link major feelings of frustration to the bed!
(this isn’t good in any way!)
Avoid using your bedroom as an office, a workout room, or a storage area. Stay off
your bed during the day, don’t lie on the bed when you’re talking on the phone.
Keep tyhe bed only for these 2 things
Room Temperature
Your room temperature can also affect your sleep. It can affect your ability to fall
asleep, as well as the quality of your sleep.
If you currently sleep in a very hot or humid room, you may experience trouble with
sleeping deeply as your body will have difficulty lowering your body temperature.
Naturally your body temperature will not fall as quickly either and your natural sleep
response may be interrupted.
Studies show that falling asleep in a cool room with an easy atmosphere is much
easier than falling asleep in a hot environment. You also sleep more deeply when
you’re in a cool environment.
Take this advice, but not to an extreme! Obviously, if turn your temperature down to
the point where you’re FREEZING, falling asleep might be difficult, as your body tries
to raise your temperature in order to survive.
Insomnia is not a PROBLEM – its a SYMPTOM – a difference kid
Sleeping Pills – The Death Rattle to the Sleep System
Sleeping pills are complete poison to your sleeping system. Sleeping pills often turn
short term insomnia into chronic insomnia.
Powerful Sleep – Secrets of the Inner Sleep Clock
by Kacper M. Postawski, PowerfulSleep.com
Copyright © 2004 PowerfulSleep.com All Rights Reserved
46
During the mid 19th century the only type of sleeping pills available were
Barbiturates. These pills were very dangerous and only an over dose of about 10
was enough to kill you. Marilyn Monroe died of over-dosing on Barbiturates.
Currently there are about 4 different types of sleeping pills.
1) Benzodiazepines (commonly referred to as BZs)
2) Anti-Depressants
3) Over the Counter Drugs
4) Synthetic Melatonin
We will not go over the details of how these pills work, and the side effects of each
one as it would go beyond the scope of the ebook.
Sleeping pills may put a person to sleep; however, they have many side effects and
leave chemicals in your body which can stay in your blood for up to 6 days! The side
effects of these chemicals are often day-time drowsiness, nausea, blurred vision,
weakness, loss of appetite, and in some cases very frequent urination.
The National Institute of Health recommends that sleeping pills be prescribed to
patients for a maximum of 4-6 weeks as the body does become habituated to
sleeping pills after a few weeks, and they lose their effectiveness. However, most
doctors prescribe them for months! or in some cases even YEARS! Sleeping pills
perpetuate insomnia because they support the belief that insomnia is a ”disease”
that has to be cured with pills. As you know by now, sleeping is an inner system that
is very easily corrected if you know the mechanics of it! The main reason why
doctors prescribe sleeping pills is because they simply don’t want to deal with the
patient’s sleeping problem, as most doctors only receive about 1 hour of training on
sleeping problems, prescribing pills seems like a very easy solution. Patients often
become psychologically dependant on the drugs and end up taking them for years;
enduring the side effects which make their lives more miserable than BEFORE they
had sleeping problems.
Most sleeping pills work by depressing the activity of the brain, and forcing lower
brain waves. Because of the nature of how sleeping pills work they deprive you of
deep sleep. While you may get a full 7 or 8 hours of sleep, the sleep will be of very
low quality, leaving you with side effects that can last for days.
Write down at which time you are MOST awake too

SIMPLY DO SOME MASCULAR EFFORT

Speak with a doctor who will help you .

I’m going for a sleep study in July,a stay overnight with all kinds of wires hooked to me. I’m told it is the best way to go.

I’ve been in that situation over the past year or so.
Some of the things that I do that work for me are the following:
I try to get some aerobic exercise, NOT within 2 hours of sleep-time.
Warm milk before going to bed.
If I’m trying to get used to going to sleep earlier, I try to get some rest, and not worry about whether I actually sleep right away. I work on it over a period of a couple of weeks.
I’ve read that melatonin, the natural relaxant hormone declines with age. I tried to use some as a sleep aid and found that not only did it not help me sleep, it also made me dizzy the next day!
I found that relaxing music before I went to sleep, and a calm, confident chant as I was trying to sleep were very helpful.
Oh… And lest we forget, amorous activities can be helpful, I’m told… Works for me, lol!

Go to your doctor and see if you can get a sleeping aid. I am going to do the same thing.

Not being able to get to sleep is called insomnia. It can be caused by a wide variety of things: too much caffeine, stress, visual stimulation, too much noise, etc.
For information on how to get a good night’s sleep, or what’s called good sleep hygeine, check out this website at Stanford University:http://www.stanford.edu/~dement/howto.ht…
If you are unable to sleep even with these suggestions, seek help from your primary care doctor. There may be a medical reason you can’t get to sleep.
Good luck.

It may be that you are stressed. Go and talk it through with your doctor who will be able to prescribe something to help.