Link Between Sleep and Diabetes

Researchers at Boston University find that too little sleep, less than 7 or 8 hours a night, could increase the risk for diabetes:
Too Little Sleep Could Cause Diabetes

Sleep Apnea Symptoms Causes and Cures

During sleep, if your bed partner snores without disturbing your sleep, you do not think of snoring as something to worry too much. But, if snoring increases to disturb your sleep it may be sign of a potentially serious health problem known as sleep apnea or sleep aponea.

Although sleep apnea can be treated, it often remains unnoticed. So it is better to learn and recognize the warning signs and how to distinguish it from normal snoring, is the first step to overcome sleep apnea.

What is sleep apnea?

Sleep apnea is defined as a reduction or cessation of breathing during sleep. It is a type of sleep disorder characterized by pauses in breathing or instances of shallow or infrequent breathing during sleep. Each pause in breathing is called an apnea which can last from at least ten seconds to several minutes, and may occur 5 to 30 times or more an hour.

Sleep apnea is a potentially serious sleep disorder which can cause fragmented sleep and low blood oxygen levels. You may have sleep apnea if you snore loudly and you feel tired even after a full nights sleep. 

There are three types of sleep apnea. 
1. Central (CSA) CSA, means stopped breathing due to lack of respiratory effort,
2. Obstructive (OSA) in OSA, breathing is interrupted by a physical block to airflow despite respiratory effort.
3. Complex or mixed sleep apnea (ie, a combination of central and obstructive) 

What are the causes of sleep apnea?

Central sleep apnea (CSA) occurs when the brain fails to transmit signals to your breathing muscles. You may awaken with shortness of breath or have a difficult time getting to sleep or staying asleep. This usually occurs in infants or in adults with heart disease, cerebrovascular disease, or congenital diseases, but it also can be caused by some medications and high altitudes.

Obstructive sleep apnea is caused by relaxation of the throat muscles; the soft tissue in the back of the throat collapses and closes, resulting in blocked airways.

Are you at risk?

It doesnt mean that if you snore, you have sleep apnea, however you may have sleep apnea but you may not snore at all. So how do you differentiate between normal snoring and a more serious case of sleep apnea?

The best way to determine weather you have sleep apnea is to video record yourself while sleeping. You can use a sound-activated audio recorder, a video camera, or software that turns your computer into a recorder.

Write down your observations, time you spend on bed, any night time awakenings and weather you feel reshed in the morning or not if you feel extreme fatigue as at the time of going to be feel sleepy you are more likely to have sleep apnea, further observe your daytime behaviour if you continue to suffer from fatigue and sleepiness during the day consult your doctor for diagnosis. 

It is more common in males but anyone can have sleep apnea—young, old, female, and even children. However, you have more risk if you are over 65, overweight, smoker or related to someone having sleep apnea.

Some other factors like having a thick neck, deviated septum, abnormal throat muscel relaxation during sleep, receding chin, or enlarged tonsils or adenoids (common in children) may cause obstructive sleep apnea. Allergies or other medical conditions that cause nasal congestion and blockage can also contribute to sleep apnea.

Be sure to talk to your doctor if you experience loud snoring enough to disturb your partner, shortness of breath that awakens you from sleep or excessive daytime drowsiness, which may cause you to fall asleep while youre working, watching television or even driving

What are the symptoms and signs of sleep apnea?

A sign is something the doctor, nurse, or somebody else may notice, such as a rash or swelling, while a symptom is something only the patient feels and describes, such as pain or dizziness.

There are 2 major signs and symptoms 

1) Restless sleep due to gasping for air, If pauses occur while you snore, and if choking or gasping follow the pauses.

2) Another common sign of sleep apnea is fighting sleepiness during the day, at work, or while driving. You may find yourself rapidly falling asleep during the quiet moments of the day when youre not active. 

These are major signs that you have sleep apnea. The signs and symptoms of obstructive and central sleep apneas overlap, sometimes making the type of sleep apnea more difficult to determine. Some other common signs and symptoms of obstructive and central sleep apneas include:

Insomnia 
daytime sleepiness 
nonrestorative sleep (feeling as tired in the morning as before going to bed) 
fatigue 
headaches 
irritability, mood and personality changes, such as depression and anxiety
poor memory and attention 
confusion 
sexual dysfunction 

Even if you dont have daytime sleepiness, talk with your doctor if you have problems breathing during sleep. It is important to note that the bed partner of individuals with sleep apnea may also suffer from poor nighttime sleep and can have some of the same symptoms. 

Health complications related to sleep apnea?

According to Mayo clinics (uk) people with sleep apnea may complain of memory problems, morning headaches, mood swings or feelings of depression, a need to urinate frequently at night (nocturia), and a decreased interest in sex. Children with untreated sleep apnea may be hyperactive and may be diagnosed with attention-deficit/hyperactivity disorder (ADHD).
If left untreated it can result in serious health complications like:

• Hypertension (high blood pressure)
• Risk of heart attack or stroke
• Sudden cardiac death
• Automobile accidents 
• Family members suffer - especially if a person shares the same bed or bedroom. Loud snoring, a common feature of OSA, can undermine the quality of sleep of other members of the household.
• Erectile dysfunction - problems either getting an erection or maintaining one.

How to treat Sleep Apnea?

Your doctor may make an evaluation based on your signs and symptoms or may er you to a sleep disorder center. Where a sleep specialist can evaluate your symptoms and help you find an effective treatment. For milder cases of sleep apnea, your doctor may recommend only lifestyle changes, such as losing weight or quitting smoking. If these measures dont improve your signs and symptoms or if your apnea is moderate to severe, a number of other treatments are available.

Treatments usually revolve around:

1. Treating the underlying medical condition causing the apnea, such as a heart or neuromuscular disorder
2. Using supplemental oxygen while you sleep
3. Using breathing devices that will also manage obstructive sleep apnea

Medications or stimulants are used only for treating daytime drowsiness, and sleepiness associated with sleep apnea, not the apnea itself. Main treatments used for treating sleep apnea are as under:

1) CPAP (Continues Positive Airway Pressure): 

Under this therapy a mask-like machine, size of a tissue box provides a constant stream of air that keeps your breathing passages open while you sleep. It is the most common treatment applied to treat moderate to severe obstructive sleep apnea. 

In many cases, you’ll experience immediate symptom relief and a huge boost in your mental and physical energy. However, some peoples find it uncomfortable. If that is the case dont give up your CPAP, talk to your doctor and customize your mask to obtain a comfortable fit. Researchers at the Sleep Disorders Center at the University of Michigan found that after two months CPAP treatment, patients looked more alert, youthful and attractive.

2) Bilevel positive airway pressure (BPAP) devices: 

BPAP is designed for people who do not tolerate the higher pressures of CPAP.central sleep apnea sufferers who need assistance for a weak breathing pattern. This device automatically adjusts the pressure while youre sleeping, providing more pressure when you inhale, less when you exhale. Some BPAP devices also automatically deliver a breath if it detects you havent taken one for a certain number of seconds.

3) Adaptive servo-ventilation (ASV):

These devices can be used for treating central sleep apnea as well as obstructive sleep apnea. The ASV device stores information about your normal breathing pattern and automatically uses airflow pressure to prevent pauses in your breathing while you’re asleep.

4) Oral devices 

These are mouthpieces designed to keep the throat open. A mandibular advancement device is worn inside the mouth during sleep; it pulls the lower jar (mandible) forward slightly so that the throat is less constricted (narrow) at night.

5) surgery:

Surgery is usually only an option after other treatments have failed. Generally, at least a three-month trial of other treatment options is suggested before considering surgery. However, for those few people with certain jaw structure problems, its a good first option.

In many case, self-care may be the most appropriate way for you to deal with obstructive sleep apnea and possibly central sleep apnea. So if you suffer from sleep apnea try these home remedies and tips.

5 Things that make people restless sleep than insomnia

5 Things that make people restless sleep than insomnia - Certainly enough sleep is needed by the body to stay fit. Lack of sleep can lead to many health problems such as obesity, fatigue, or excessive anxiety.

Trouble sleeping is not just caused by insomnia. There are many things that can cause a person to have trouble sleeping. What is it? Here are some of the causes of sleeplessness in addition to insomnia, as reported by Mag for Women.

1. Stress

Thinking too much time going to sleep makes a person difficult to sleep. For that, you should jernikah mind before sleep. Think of the problems that create stress will only keep you awake all night. In addition, issues to think about before bed also can not be resolved, because you re not thinking clearly. So before bed should first try to eliminate any problems or stress you are currently facing. Sleep well, then think about the issue again later after waking.

2. Overeat

When the stomach is too full of food, you will find it difficult to sleep. This is because the stomach needs time to digest all the food Yanga da inside. In addition, a full stomach will make you have trouble finding a comfortable position to sleep.

3. Hunger

Not just eating too much can make it difficult to sleep, but also hunger. If you are dieting and not eating enough before bed, chances are you will be hard to sleep soundly. Hunger also often interfere with a persons sleep and keep them up at night for a snack. If this happens, not only disrupted sleep, the risk of obesity also increases.

4. Too much drinking

When you are just too much to drink and not urinate before going to bed, chances are you will not be able to sleep well and have trouble sleeping. There are two possibilities that happens, you will often go to the bathroom to urinate or you will more easily feel thirsty at night while sleeping. To that end, drink in moderation, especially before bed. Do not drink excessive water, although water can be healthy for the body.

5. Lack of exercise

For some people, insomnia can also be caused by lack of exercise. It could be that the cause is because the body does not feel tired so did not see sleep as an option to do. To overcome this, go for a walk or jogging for a while at home during the afternoon, so you can sleep soundly at night.

Those are some reasons that could make it difficult to sleep. Quality sleep is important for maintaining a healthy body. Not only that, lack of sleep can also make people lose their appetite or have a bad mood.

Sleep Position Influence Skin Beauty

Sleep Position Influence Skin Beauty - If we ask Patricia Farris, MD, assistant clinical professor of dermatology at Tulane University School of Medicine, about how the best sleeping position, Farris will answer, supine position better than his stomach. Because, face down or sideways position can affect the formation of wrinkles on the face and eyes. This position could cause scratches or lines that permanent imprint on the skin.

So what if were used to sleep on our stomach or side? Try changing the material from the pillow with satin. The texture of fabrics such as silk satin smooth facial skin can free from wrinkles. Then, use blankets as well that we are more relaxed and the body temperature is always warm. This condition will make us better quality sleep so that the hormone melatonin is more effective for the skin.

In addition, sleeping position, we must also consider the pillows that we use. Keep your head higher than the heart while sleeping. The goal, so when awake, the eye does not look puffy.

"The position where the head parallel to the heart during sleep, will make the flow of blood to accumulate on the face,"

Farris completed.

Do not forget to apply the correct sleeping position is. After that, see how it changes our skin.

Overcoming sleep disorders with a cup of sour cherry juice

Fruit Juices: Scientists from the School of Life Sciences at Northumbria University found that sour cherry juice may help people who experience insomnia/sleep disorders. According to them, Montmorency cherry juice can increase the levels of melatonin, a hormone related to sleep habits.

In this research as quoted by the DailyMail, participants who consumed acidic juices will not only sleep longer, but also increased quality of sleep. A group of volunteers were given 30 milliliters of sour cherry juice twice a day for a week and she was fitted with a sensor to monitor sleep patterns.

The results of these studies, volunteers who ate the cherry juice to increase the amount of sleep as much as 25 percent of usual and experienced improved quality of sleep for six per cent.

These findings could help those who have trouble sleeping due to insomnia, working in shifts, as well as jet lag. According to the Director of the Centre of Sleep Research at the School of Life, Dr. Jason Ellis, What makes this finding interesting is that melatonin in sour cherry juice is enough to stimulate the response of healthy sleep.

This result is not the first to reveal about the benefits of Montmorency cherry juice. In a previous study, published in Nutritional Practitioner and quoted Huffington Post, 2 November 2011, it is known that drinking a glass of 250 ml sour cherries provide the same benefits by eating 23 servings of fruits and vegetables. The research found that cherry juice contains Oxygen Radical Absorbance Capacity (ORAC) of 8260 compared with ORAC content on other fruits and vegetables that are only 1790.

Night Sleep Affect Childrens Brain Growth

Night Sleep Affect Childrens Brain Growth | Childs body has never stopped growing, even while they sleep, especially in the golden years of age (12 months to three years).

Generally, the long nights sleep is also a major effect on brain development in children, because the sleep remains be a priority for children.

Children need plenty of rest, because the growth and child development is very dependent of the bed, Without enough sleep, the child will not grow optimally, because here is happening repair brain cells, and approximately 80 percent of the growth hormone produced.

Parents should be smart to savor the moments that are important for brain child growth, one of which is when your baby sleep at night. Abnormalities in the brain also can be known of how the childs sleep patterns and sleep disorders will lead to the opposite effect.

all things that occur during sleep are a reflection of the activity of certain neurons in the central nervous system, which changes dramatically according to child development.

Therefore, sleep is related to child development, and has a connection to the childs cognitive functioning. The study, conducted the University of Minnesota and University of Montreal found that sleeping at night and naps are managed by different parts of the brain, in terms of circuitry and circadian rhythms.

Thus, time to sleep at night for a child can not be replaced with sleep in the day. The brain child growth also needs proper nutrition, because the brain needs energy to grow.