10 TIPS ON HOW TO ELIMINATE SNORING

Snoring fall into the category of sleep disorders . Snoring is often associated with deep sleep and is considered normal. However, this is not true. Sleep Snoring can trigger the disease. Snoring is a sign of abnormalities in a person's respiratory tract, it can even lead to more serious, such as obstructive sleep apnea  (OSA).

OSA is a disorder caused by the impaired breathing during sleep, and is capable of causing abnormalities in a person's blood pressure suddenly becomes high, so it is not uncommon patient suddenly experienced a stroke during sleep.

Given its impact is not good for your health, then we should beware, here are 10 tips to stop your snoring habit, may be useful.

1. Consider this, if you've been sleeping for eight hours, but when you wake up the body still feels fresh, it is likely because you have the habit of snoring. People who snore are generally not aware that he had the habit. Ask friends or people who live at home with nothing to know . Snoring occurs when something is blocking the airway, the throat muscles are too relaxed or something happens that constricts the airways. Network at the top of your airways vibrate causing noises keras.Pergilah to the doctor to find out why you snore.
2. Avoid working too hard , causing fatigue on the body. Naturally, if we fall asleep exhausted in the state, is likely to be snoring.
3. Routine cleaning the respiratory tract , especially the nasal cavity. When airways are dirty can be a cause of snoring.
4. Familiarize yourself to sleep on his side . With sleep sideways, the base of the tongue and throat muscles relax. The tension of the muscles is exactly clog breathing and cause snoring.
5. Lay it our heads higher than the position of the body . This can be done by propping the head with a pillow or hand, and are intended to facilitate the flow of breathing.
6. Use nasal strips . Strips are now widely sold in drug stores. Usefulness to launch respiratory resistance that occurs in the nostril. Strips can also be helpful when tesumbat nose due to colds.
7. Use Rhinyl Herbal spray . It is a kind of spray that contains herbal ingredients. Benefits can relax the muscles in the nostrils to provide greater access for the incoming air through the nostrils.
8. Stop smoking and drinking alcoholic beverages . Undeniably, this is a bad habit that must be stopped. If you want to stop the habit of snoring, try to stop smoking and consumption of alcoholic drink four hours before you sleep.
9. Exercise and lose weight . Excessive weight can cause the airways narrow, leading to habitual snoring. The study revealed that more M any habitual snoring suffered by people with excess weight.According to the director Clete Kushidam MD Stanford Sleep Medicine Center , weight loss will reduce the volume and frequency of your snoring. The weight is also good for health. You may have to reduce at least 10 percent of the weight of the body to find the difference from your snoring habits, says Nina Kolstanginova, MD, of Hamden Sleep Disorders Center of Connecticut.
10. Avoid the use of drugs  such as sleeping pills or tranquilizers can relax the muscles in that snoring becomes louder.

Read More

HOW TO OVERCOME INSOMNIA

 

Insomnia is a symptom of sleep disorders in the form of recurring trouble to sleep or maintaining sleep even though there is a chance for it. The symptoms are typically followed by functional impairment while awake.
- Wikipedia Indonesia
Insomnia is a condition in which you have problems while awake or asleep. Some people with insomnia may fall asleep easily but wake up too soon. Others may have the opposite problem, or they have a problem either with when you wake up and fall asleep.
- Kaskus.us
In other words, insomnia is a symptom that makes a person unable to sleep soundly.

Why am I making this article? Since I also often experience it and it makes me curious about how to resolve this. Then it occurred to me, "Maybe there are others who are experiencing similar things to me (having insomnia and are looking for tips to overcome insomnia on the internet), and finally to this article. For the insomniac people affected by insomnia) read only way to overcome insomnia below

1. Make your bedroom an inviting place
Make sure the room free of clutter and distractions. Make sure you have a proper bed and mattress for your needs. The wrong mattress can lead to musculoskeletal problems and sleep disorders.

2. Use the bed only for sleep
Use the bed only for sleeping. Avoid using the bed to watch TV, eat, work, or other activities. If you are one of the many people who want to use the bed for a bit of reading nights, happy just reading books in bed.

3. Improve yourself to associate the bed with sleep
Therapists often use "reconditioning" as part of a plan for the treatment of insomnia. With this method, the "revised" to connect the bed with sleep. If you find that you can not sleep at all, out of the room and move to another room, so you are just joining the bed and not sleep with forced

4. Make a habit of sleep-wake cycle
Make a habit of sleep-wake cycle. Your body will learn to adjust the internal clock to your schedule and will eventually respond to internal instructions become sleepy on time and get up at the appointed time. A good way to start this is to wake up at the same time every morning, even on weekends.

5. Avoid Napping
No matter how tempting, naps can make it difficult to fall asleep at night even with more effort. Sleep "Extra" on weekends also can ruin your sleep schedule and worsening insomnia.

6. Limiting your caffeine intake
Limiting your consumption of caffeine in the afternoon and evening. Remember that eating chocolate and drinking cocoa and colas also are sources of caffeine.

7. Notice of alcoholic beverages and smoking cessation
Do not drink alcoholic beverages within a few hours of bedtime. With the excessive amount of alcohol at any time during the day can also disrupt sleep patterns and lead to insufficient sleep. Smoking can also aggravate insomnia.

8. Sport
Adjust your daily exercise, but do not do strenuous exercise right before bedtime.

9. Eat a light meal in the evening
Eat foods that are heavy in the evening or just eating before bedtime can disrupt your sleep.

10. Making a period of "winding down" at night
Make a "winding down" within the evening just before bedtime. Trying to free your mind from the hassles or disturbing thoughts and engage in a relaxed, fun activities such as reading, listening to music, or watch a fun movie.

Read More