Your Diet Can Affect Your Sleep

Some of this is a review, but good to go over again.

Your diet can affect your sleep. While millions of people have
trouble falling asleep each night and don't get quality sleep, many
people overlook the fact that their diet may have to do with their
poor sleep. Here are some tips on how your diet can affect your
sleep and how your quality of sleep can benefit from your diet.

If you live a hectic lifestyle and don't have time to eat healthy,
besides gaining weight and being out of shape, your sleep may be
affected. Food and beverages can have a tremendous affect on the
quality and length of sleep each night. Your diet can affect your
sleep and even increase the risk of sleeping disorders such as
sleep apnea.

One of the ways your diet can help you sleep is to avoid stimulants
such as caffeine found in coffee, tea and soda. Most people don't
realize that a can of soda in the evening can affect the time it
takes to fall asleep. Also avoid chocolate in the evenings because
of the caffeine.

Alcohol should also be avoided. While alcohol will make you drowsy,
the quality of sleep will be lacking. If you drink alcohol, drink
it early in the evening.

Eating a healthy, balanced diet, can help you not only lose weight
but function optimally so that you can sleep easier and wake up
feeling fresh instead of fatigued. Many people that are overweight
can have breathing problems that can affect the quality of sleep
during the night.

Foods That help With Sleep

There are people with sleep problems that will try most anything in order to get to sleep. The long nights of tossing and turning can be agonizing, so why not try a natural sleep medicine to get some of that needed rest? The next time that you just don’t seem to be able to sleep, try opening the refrigerator for relief instead of the medicine cabinet.

Although we seem to overlook it a lot, most of us know that food can make us sleepy. After sitting down and eating a fairly large turkey dinner, it’s hard to do anything but lie down and take a nap.

This is mainly due to a chemical you may have heard a lot about in recent years contained in foods that help sleep, called: tryptophan. Ok so what exactly is tryptophan? It is a substance that can allow your body to produce an amino acid called L-Tryptophan. This amino acid is essential in the making of the neurotransmitters serotonin and melatonin. Serotonin and Melatonin help slow down the nerve traffic that is in your brain, relax you, and let you to think less and sleep more.



What Are The Foods That Help Sleep?



Although you have already felt the relaxing powers turkey has, you probably are not too happy about the thought of eating turkey before bed every single night. Well, the good news is that turkey isn’t the only source of tryptophan that is around. This chemical is found in dairy products, soy, meat (especially poultry), nuts, fish, beans, eggs, hummus and most other high-protein foods. Eating a small amount of these foods shortly before you go to bed can help you sleep soundly.

A problem caused by some of the foods that contain tryptophan is that they also contain an amino acid called tyrosine. This produces chemicals that perk you up and make you more energized. Eaten alone, these acids will counteract each other produce no significant effects in either direction. The main factor to getting your needed rest is to eat other foods that will allow you to utilize the tryptophan and not the tyrosine. Good foods for accomplishing this effect are carbohydrates. They encourage your body to produce insulin, which “ties up” the tyrosine and allows the tryptophan to reach the brain without competition. But make sure you do not eat too many large amounts of carbs and simple sugars. You can produce too much insulin; causing you to wake up within a short time after you’ve fallen asleep.


There is another way to get the full benefit of tryptophan is to eat foods that will increase your brain’s absorption of this amino acid. The best way to do this is with calcium. And we already learned that dairy products are a great source of tryptophan. This is why our mother’s always gave us a warm glass of milk at night to help us rest, because it works.
So, if you are having a problem settling down to get to sleep, and you have tried many other methods, try a late night meal containing nature’s foods that help sleep: tryptophan. Just remember not too eat too much at night or you’ll likely wake up a few hours later.

The most effective plan is to have a moderately sized dinner and a small snack an hour or two before bed. If you eat the correct balance of foods before you go to bed, you can find yourself having that great nights sleep after all.

Symptoms Of Sleep Apnea

Sleep apnea may not be as serious as other medical
conditions but its implications to one's health in the long
run may be quite significant. The person suffering from it
is regularly deprived of sleep. Likewise, the supply of
oxygen in the body and release of carbon dioxide are
negatively affected, as there are disturbances in the entry
and exit of air to and from the lungs.

Although sleep apnea is characterized by episodes of
non-breathing and waking up every night, the person is not
aware of any of these. Thus, in cases where no one sleeps
beside or in proximity to the person, there appears to be no
way of finding out about the condition.

However, should one suspect that he has sleep apnea there
are some symptoms, which may observed and taken note of.
One is the feeling of restlessness at night. If this seems
to be happening every night, then something more serious may
really be behind it like sleep apnea. Frequent urination at
night may also be a symptom.

Another symptom is sleepiness in the morning. If a person
feels like he has not slept at all and feels very, very
sleepy at daytime, the reason could be sleep apnea. Although
the waking up episodes are not noticed because they take
place unconsciously, the effect on the body cannot be
denied.

Since there is constantly not enough sleep and rest, memory
and concentration also suffer. People who have already been
diagnosed with sleep apnea describe themselves as losing
focus immediately because they feel very tired. Memory is
specifically affected because a lot of information is
actually being processed during sleep. Disturbed sleep means
such processing did not take place smoothly or even reach
its conclusion.

Moreover, since the body was not able to recuperate well
through the night, one may complain about headaches in the
morning as soon as he gets up from bed. These types of
headaches are normally difficult to remedy with painkillers.

In addition, it is true that failure to sleep well results
in some changes in personality. The person may become too
irritable and may easily lose patience even with petty
things. His interactions with the people around him may
indeed suffer.

As soon as these symptoms are evident, one must not think
twice in consulting a doctor. The doctor will then conduct a
thorough examination of the nose and throat to detect any
blockages that affect breathing. An endoscopy of the nose
and throat may also be recommended or maybe a CT scan of the
head and neck.

To further observe one's sleep patterns, a sleep study may
be required which is normally conducted at a sleep center or
laboratory. Oftentimes, a video and audio recorder is used
to make the observations more thorough.

The recording of several body functions during sleep is
referred to as polysomnography. It takes note of the
electrical activities of the brain, the movement of the
eyes, the activities of the muscles, the heart rate, the
effort to breathe, the flow of air into and from the body,
and the levels of oxygen in the blood. This type of test
diagnoses sleep apnea and determines how severe it is.

Another test is called The Multiple Sleep Latency Test
(MSLT). This measures how fast one falls asleep during the
times of the day when he is supposed to be awake. Easily
falling asleep at daytime may imply that nighttime sleep was
not enough as there could have been some disruptions.

These tests are commonly conducted in designated centers for
sleep disorder but since there is appropriate technology
already, the patient may now request to have them done at
home.

Treatment for sleep apnea involves a change in lifestyle.
Some of the causes are due to certain practices like
drinking alcohol before going sleep, sleeping irregularly
because of work and family schedules, and not exercising to
maintain ideal body weight. Close monitoring and change in
any of these may significantly bring in positive results.

Surgery is also an option, especially for those with some
structural concerns. Behavior therapy is also becoming more
and more popular. Generally, treatment is customized and
greatly dependent on individual diagnosis.

Sleep apnea can be prevented most especially if it is
diagnosed early on. One must remember that it deserves
attention just like any other diseases.

Is it Sleep Apnea or Simply Allergies?

Let's review what we have learned. Sleep apnea is a sleeping
disorder wherein the breathing of the person is halted for
short intermittent periods. Apnea literally translates to
lack of breathing.

Sleep apnea is not necessarily a life-threatening condition,
however, there are many associated negative effects with
sleep apnea. In simple terms, sleep apnea results in a lack
of oxygen in the blood. We all know from elementary science
that we need oxygen to survive. The lack of oxygen in the
blood can actually result in very serious effects to the
body such as permanent brain damage and even death.

There are a lot of people who have sleep apnea. A study
revealed that around 20 percent of the whole American adult
population has some minor case of sleep apnea. But how will
one know if it is apnea or simply a reaction to common
allergy or the reaction to the medications taken for the
treatment of such allergies?

Spotting the symptoms of allergies

We all know what it's like to have episodes of allergies.
Almost all people have some allergic reaction to some
things. When a stimulus comes in contact with a person who
is allergic to the said substance, his body reacts to it.
The common symptoms of allergies are manifested overtly.
People experience itching of the eyes, a runny nose, or
develop rashes. The effects of allergic reactions almost
always affect the sleep of the person. The uncomfortable
feeling from the allergy can disrupt the sleep of the person
or perhaps they wouldn't allow him to sleep in the first
place.

How does an allergic reaction affect the sleep of a person?
Well, for one, an allergic reaction usually causes the nose
to become runny, making it impossible to breath through the
nostrils. As the body struggles to breath through the nose,
sleep disturbance is also attained. Allergies are also known
to cause some kind of pain or irritation; this makes
allergies a barrier towards a good night's sleep.

Moreover, a blocked nose from an allergic reaction makes it
impossible for the air to be filtered out and warmed because
it is rerouted into the mouth. This makes the mouth, throat
and lips to become dry and therefore, they become irritated.

When one tries to treat the allergic reaction, he uses
medication to counter its effects. The use of medication can
cause the disruption of the sleep patterns as well.

Spotting the symptoms of sleep apnea

What are the symptoms of sleep apnea? There's a thin line
that has to be recognized in determining whether a perceived
condition is sleep apnea or is simply brought about by
allergies and allergic reactions.

The most common symptoms of sleep apnea are the following:

-Loud Snoring Snoring can actually be caused by or cause
sleep apnea. It is really a vicious cycle. The tension on
the throat when snoring makes it more difficult to breath.

-Intermittent breathing during sleep This is the main
essence of sleep apnea. However, the problem is that one
cannot really know if is breathing intermittently while he
is asleep. He will have to decipher the other symptoms of
sleep apnea.

-Sudden awakening during sleep This can be a very good clue
that one has sleep apnea. If he can remember that he wakes
up for very short periods of time while he is asleep, he
probably has some sort of sleep apnea.

-Feeling tired early in the morning Sleep apnea results in
poor sleep patterns; therefore, the optimum rest time is not
achieved. People with sleep apnea will feel very tired after
they wake up in the morning.

-Daytime sleepiness Because of the lack of quality sleep
during the night, people with sleep apnea will tend to sleep
during the day. They will feel very sleepy as they go about
their daily tasks and activities.

-Poor memory Sleep apnea also affects the mind of a person,
making him a bit senile and he will develop a poor memory
because of the lack of rest.

-Personality change A person who has sleep apnea will tend
to be very groggy and grouchy. He can be compared to someone
who has been stressed out (in his case, he's stressed out
even early in the morning).

If you feel that you manifest the different symptoms above,
try going to the doctor to get checked up so that you can
get rid of your sleep apnea. Always remember that sleep is
one of the most important activities in our human lives.

The Roots of Sleep Apnea

A good number of people suffer from sleep apnea but 90% of
them do not know they actually experience it. Normally, the
other family members or the bed partner are the ones who
notice the symptoms. Sleeping without anyone nearby makes
this condition ultimately life threatening.

Sleep apnea is mainly characterized by sudden and periodic
ceasing of breathing during sleep. Such episodes may occur
up to 100 times every night. The person suffering from this
condition awakens to restart breathing but is normally not
conscious of any these. Those who think they have sleep
apnea but do not sleep in proximity with anyone use audio
recordings to monitor and confirm any doubts.

There are a lot of things that must be remembered about this
condition. One is the fact that it may lead to sleep
deprivation because of the frequency of the disturbances
every night. Also, it is a disorder that lingers for a long
time if not properly treated and even worsens, as a person
gets older. Above all these, because of its very nature, no
doubt that it can be very detrimental to one's health and
life.

Snoring and sleep apnea are often mistaken to be one and the
same thing although they are not. Snoring is basically just
producing an unusual sound during sleep but this does not
necessarily mean breathing has stopped. However, it may come
with sleep apnea.

Various factors may bring about this condition. Here are just some
of them:

Age. Older people have a greater to tendency to suffer from
this. Also, if the condition started at an earlier period, it
worsens with age.

Gender. Statistics show that men and more prone to
experience sleep apnea.

Family history. The genetic makeup that leads to sleep
apnea has not yet been exactly pointed out but statistics
give the impression that such is indeed hereditary. This can
be largely related to certain structures of the body that
make a person more vulnerable to it.

Obesity or excess fat. People who are overweight normally
have enlarged throat tissues that block the airway. This is
not the case for everyone, though. Around 50% of those
with sleep apnea are within normal weights.

Body structure anomalies. Certain structural deformities
may obstruct the air passageway. Examples are a receding
chin, an enlarged tongue, and problems with the septum.

Adenoids and enlargement of tonsils. Children are most
prone to these thus making them vulnerable to sleep apnea.

Nasal congestion. This builds up too much pressure in the
throat during air uptake, as air cannot flow easily.

Fluctuating sleep schedule and hours. This confuses the
body systems and negatively affects Stage 1 and REM sleep.
Since both initial sleep stages are disrupted, breathing
becomes unstable.

Snoring. Not only does it come with sleep apnea, it may
also be a cause. As the soft palate constantly vibrates, it
may result to lengthening which eventually may block the
passageway of air.

Intake of alcohol and sleep-inducing prescriptions right
before sleeping. This causes the muscles of the throat and
tongue to be excessively relaxed and leads to snoring which,
as mentioned, could be a cause as well.

Smoking. This obviously harms the air passageway. Same
thing happens when one is exposed to secondhand smoke.

Other disorders and medical conditions. Examples include
hypothyroidism, vocal cord paralysis, disorders of the
nerves and muscles, acromegaly, and down syndrome.
Sleep apnea may be a product of a lot of factors and may
have an impact on a lot of aspects as well. Not only does it
negatively affect health, it also affects one's functions in
general. A person who has been deprived of sleep and oxygen
cannot be that productive anymore. Life as a whole is
disturbed. There are some possible remedies and
interventions, though. However, medications are usually not
effective. Self-help remedies, which pose better results,
include regularization of sleep hours, regular exercise,
avoidance of alcohol and smoking, and sleeping sideways.
Surgery on physical anomalies may also be very helpful but
not everyone would want to undergo such procedure.

Sleep apnea is a medical condition that deserves attention.
It is best to consult an expert as soon as there are
symptoms.

The Treatments for Sleep Apnea

Sleep apnea is a potentially dangerous condition, which can
lead to serious disorders such as permanent brain damage,
coma or even death. A study stated that around 20% of
American adults have mild sleep apnea. Many people have
sleep apnea but they don't really know it or they take it
for granted.

Sleep apnea is a condition where the person's sleep is being
disrupted due to the lack of breath during sleeping. Lack of
oxygen in the blood is detrimental to the body. There are
numerous negative effects that are brought about by sleep
apnea such as sleepiness during the daytime, weakened immune
system, irritability, lack of body coordination, decreased,
lowered energy, inability to concentrate on one's job and
slowed reaction time. There are many causes of sleep apnea.

It can be caused by obesity because of the accumulated fat
in the throat and neck areas. It can also be caused by
gender (sleep apnea is more rampant in males than in
females). Older people are also more prone to sleep apnea
than younger ones. People who do not follow regular sleeping
hours are also at risk. Snoring can be seen as a result of
sleep apnea; however, it is also one of its main causes. The
vibrations in the palate area when snoring can affect the
airways and obstruct the airways. Respiratory diseases are
also one of the main causes of sleep apnea. There are two
main schools of thought when it comes to the treatment of
sleep apnea: the behavioral treatments and the physiological
treatments. . Taking medications is not really a good way of
treating sleep apnea. Let us first discuss the behavioral
treatments for sleep apnea. Behavioral Treatment

Behavioral treatments work for mild conditions of sleep
apnea. These are also referred to as self-help methods,
which you can do on your own.


-Losing weight Sleep apnea is commonly associated with
being obese or having excess fat around the throat area.
Less then 50% of the people who have sleep apnea are obese.
It has been found that people who lose even as little as ten
percent of their total body weight will be able to reduce
the occurrence of sleep apnea and will have a better
sleeping habits.

-Sleeping on your side Special pillows and sleeping on
one's side will induce a better flow of oxygen through the
body's airways

-Doing away with tobacco, coffee, alcohol and sleeping
pills The substances above are proven to disrupt the
sleeping habits of people because of their effects on one's
systems. Doing away with them will not only improve one's
sleeping habits but it will improve one's health also.

-Sticking to a regular sleeping schedule Being faithful to
a regular sleeping schedule will reduce the risks of
worsening sleep apnea.

Physiological Treatments

There are four prominent physical treatments for sleep
apnea. These are:

-Dental and jaw devices Devices are attached to the jaw or
in the teeth to be able to create more room for air to flow.
These devices keep the airway open when sleeping by bringing
the lower jaw and the tongue a little bit forward during
sleeping.

-Continuous Positive Airway Pressure More commonly known as
CPAP, the continuous positive airway pressure method of
curing sleep apnea is a method that utilizes a machine that
blows a continuous volume of air to the body through a mask.

-Surgery In serious sleep apnea cases, the need for surgery
is imminent. The airways of the body are surgically widened
by the removal of tissues that may be blocking them. There
are also cases where the jaw needs to be reconstructed.

-Oxygen administration This is a method of sleep apnea
treatment were a tube is connected to the nose from a source
of oxygen.

The different ways of treating apnea have different
advantages and disadvantages. Generally, the self-help
methods are usually advisable to those who have minor
conditions of sleep apnea because they can correct the minor
causes of the disorder. They are also cheap and
non-intrusive to one's privacy.

Sleep apnea should not be taken for granted. One thing can
always lead to another and sleep apnea is no exemption. Make
sure that you go to a doctor if you suspect yourself of
having seep apnea.

Bed Time Ritual

It seems that everyone has trouble falling asleep from time to
time. If you are currently having difficulties falling asleep or
can not get enough quality sleep during the week, one of the
beneficial things that you can do is to create a bed time ritual.
Here are some suggestions.

Bed time rituals can condition the body to get it ready for sleep.
Many people have hectic lifestyles and many people fall asleep once
they can no longer stay awake any longer. It is actually very
unhealthy to stay up to the point of exhaustion.

A bed time ritual is series of behaviors that can get your body
relaxed and ready for bed, so that you can have a long and
comfortable night sleep.

Choose a bedtime for you that fits your lifestyle. Having a set
bed time each night will help set your body's internal clock.

About an hour before your bed time choose to create a routine that
fits your lifestyle and winds down your body for bed. You can
choose to read a book each night, listen to soft music or take a
comfortable bath or shower.

The key is not to be overly active or drink beverages such as
coffee that can keep you up longer than you anticipated. A bed
time ritual is great for children and many children will usually
fall asleep very easily once they are used to their routine. A bed
time ritual can work in as little as a week and you can once again
get a good night sleep.