What Can You Do About Insomnia?

One of the most common sleep problems is insomnia. It may be difficult for you to fall asleep even when you’re tired. Or you fall asleep, but then wake frequently through the night. Maybe you have trouble getting back to sleep once you’re awake. Or wake too early in the morning. Some other symptoms of insomnia include not feeling refreshed by sleep, feeling tired or irritable during the day, and not being able to concentrate during the day.

However, insomnia is usually a symptom of another problem. Some medications can cause insomnia, such as antidepressants or blood pressure medications. Some medical conditions can cause insomnia, such as asthma, allergies, or kidney disease. Psychological problems which may be related to insomnia include depression, stress, anxiety, and bipolar disorder. And sleep disorders such as sleep apnea, RLS, or narcolepsy can cause insomnia.

You may find it helpful to use a sleep journal. Track when and where you fall asleep, what you eat and drink, and daily stressors. Things to look for include: caffeine consumption, daytime naps, irregular sleep habits, and late night TV/Internet habits. Look for connections between journal; entries and sleep problems.

There are habits you can adjust to help you fall asleep more easily. Stop taking daytime naps. Establish a regular sleep schedule for going to bed and getting up, even on weekends. Make sure you bedroom is dark, cool, and quiet. Avoid stress at bedtime. If you’re going to watch TV, avoid watching exciting action shows. Studies show that light comedy is best for encouraging sleep. Avoid caffeine. A warm bath may help you relax. Proponents of aromatherapy recommend lavender for it relaxation properties.

Relaxation techniques can be helpful. Establish a calming, quiet bedtime routine, such as quiet reading. Deep breathing and meditation are two other relaxation techniques you can try.

For many people, these simple techniques can help to relieve insomnia. However, you may need to see you doctor if your insomnia doesn’t respond to any of these strategies. You should also see your doctor if your insomnia is significantly interfering with your work or school, if it is getting worse, if you have physical symptoms such as shortness of breath or chest pain, if you suspect that the insomnia is a side-effect of medication, or if you suspect sleep apnea (a condition where you stop breathing during the night).

Insomnia can be scary, frustrating and inconvenient. It can also be an early warning system to help prevent bigger problems in the future.

Are Your Children Getting Enough Sleep?

When your child is a baby, it seems as if he sleeps all the time. But as he grows older, he sleeps less and less. Research show that many doctors stop asking about sleeping habits as children grow older. But many problems -physical, social, and behavioral—can be traced back to sleep deprivation.

During the sleep process, there are several cycles. Each cycle appears to have a different set of purposes, from memory to behavior to healing and immunity.

Elementary school children aged 7-12 need ten to eleven hours of sleep per night. However, most average about nine.

Teenagers 12-18 need eight to nine hours of sleep. However, teenagers often express their new independence by staying up late playing video games, chatting on the computer, or watching TV.

Symptoms of sleep deprivation in children may vary, and may not be obvious. Reluctance to get up in the morning, an inability to concentrate, sleepiness during school, fatigue, and headaches may all be indications that your child isn’t getting enough sleep.

How can you make a reluctant child go to sleep? You can’t force sleep, but you can identify and remove distractions, and insist on quiet time after certain hours. If he won’t turn off his computer after 10:00, remove it from his room.

The best time to establish good bedtime habits is while children are small. Have a regular routine, and stick with it. “You don’t have to go to sleep, but you have to lie down and rest quietly,” may be one way to enforce “bedtime” with a reluctant child.

One frustrated mother offered her teenager a raise on his allowance in return for going to bed on time and getting up without an argument.

Teenagers often aren’t mature enough to recognize the negative effects of a lack of sleep. Forgetfulness and personality changes can be a sleep problem—or just typical teen behavior.

Many of the positive effects of adequate sleep aren’t readily visible. There’s no way to tell how efficient his immune system is, or how quickly a wound will heal, or even how well his brain is developing—all critical physical responses to the sleep cycle.

It may be critical for parents to set a good sleep example, and insist on compliance with sleep rules, even during holidays, weekends, and summer vacation. They won’t like it; they will probably argue that they aren’t babies anymore, etc.

But it’s like eating vegetables or dressing warm to go out it the cold. Sometimes a parent has to do what’s right for the child, whether the child likes it or not. So tell him to turn off the video game and get some sleep!

Do You Have Sleep Apnea?

Researchers estimate that over 20 million Americans may suffer from undiagnosed sleep apnea. This oversight can result in health conditions that can cause a person’s medical expenses to double over what they would have been if the sleep apnea had been caught in time. While sleep apnea has been considered to affect adults more than children, it appears to run in families and has been implicated in SIDS (Sudden Infant Death Syndrome). Furthermore, it has been discovered that over 87% of overweight diabetics suffer from sleep apnea.

Sleep apnea occurs when you stop breathing during sleep. There are three types of sleep apnea. In central sleep apnea, the brain fails to signal the muscles to breathe. Obstructive sleep apnea occurs when the brain sends the signal, the muscles try to respond, but the airway is blocked. In mixed sleep apnea, both types are occurring in the same person. The lack of oxygen disrupts the normal sleep cycle. While you may not remember waking, you partially awaken and resume breathing. Because the sleep cycle is interrupted, you fail to get the full restorative benefit of deep sleep, even though you appear to have gotten plenty of sleep.

One common indicator of sleep apnea is excessive snoring, especially if it starts and stops. Other common symptoms are headaches, poor memory, irritability, frequent naps, daytime sleepiness, and fatigue. A state of constant sleep deprivation can also result in personality changes and even nausea.

If you doctor suspects sleep apnea, he may ask you a series of questions about sleep habits. He may then do a physical examination of your nose and throat area.

The most common test for sleep apnea is the sleep study. The patient stays overnight at the sleep study center, where machines monitor breathing to determine whether there are any incidents of sleep apnea. The number of times the patient stops breathing is used to score the severity of the apnea.

Non-surgical treatments include behavior modification (such as changing sleep position or losing weight), medication, dental appliances, and CPAP machines (Continuous Positive Airway Pressure). Surgical treatments include palate implants, nasal surgery, genioglossus advancement, tongue reduction and bariatric surgery.

It is estimated that only 10% of people who have sleep apnea are receiving treatment for the disorder. However, the lack of treatment can have serious consequences. Some of the risks include: heart attacks, strokes, high blood pressure, and sudden death, as well as decreased productivity, decreased attentiveness, and a 300% increase in the likelihood of being in a serious car accident due to daytime drowsiness.

If you suspect you may have sleep apnea, check with your doctor right away.

What Happens When You Sleep?

The sleep process is a series of brain activity cycles. REM sleep is characterized by Rapid Eye Movement. NREM (Non-rapid eye movement) sleep goes through four stages.

Sleep begins with NREM sleep, with each of the four stages generally lasting from five to fifteen minutes.

In Stage 1, the eyes are closed, and the person awakens easily. One may experience a feeling of falling, or involuntary muscle contractions. Stage 2 is characterized by a slowing heart rate, and temperature of the body decreases. Stage 3and 4 are stages of deep sleep, during which the body repairs itself, builds muscle and bone, and strengthens the immune system. If awakened during this state, the person may be disoriented.

The first REM stage usually begins after about 90 minutes of NREM sleep. The first REM stage is about 10 minutes long; each REM stage is longer, with the final one up to an hour in length. During REM sleep, both respiration and heart rate are fast and erratic, along with eye movement.

An increase in brain activity during REM sleep produces vivid dreams. At the same time, the person experiences paralysis in major muscle groups. There are several theories, one of which is that during REM sleep, one part of the brain is “filing” the day’s observations and memories, and another part of the brain is attempting to link them into a single “story” resulting in some of the odd dreams people experience. Scientists also theorize that the muscle paralysis may occur in order to prevent physical harm from the body “acting out” the dreams.

As the body ages, there are changes in sleep patterns. Babies are in the REM state about 50% of the time, while adults are in REM about 20% of the time. Adults spend less time in deep sleep, and the sleep cycles grow shorter.

There have been numerous tests to determine the effect of disruption of the sleep cycle. Disruption of the sleep cycle affected memory in different ways, depending upon when the interruptions occurred.

Other studies confirmed that adequate sleep promoted optimal wound healing and immune system effectiveness, while sleep deprivation had a negative effect on both.

REM sleep has been shown to be critical in brain development. Sleep deprivation in early life can lead to significant behavioral problems, as well as later developmental disabilities.

The sleep cycle is regulated by the circadian clock—an inner timer that regulates sleep, temperature, and enzymes within the body.

Is There Such a Thing as Sleeping Too Much?

It is common knowledge that getting too little sleep can lead to, or indicate, health problems. But how much sleep is “enough” and is there such a thing as getting too much sleep?

Most doctors recommend that people get between seven and nine hours of sleep per night. The amount of sleep needed can vary with age, activity level, and health conditions. For example, if you are recovering from illness, you will probably need more sleep.

Oversleeping has been linked to health conditions such as diabetes and heart disease. However, research also noted that depression and low socio-economic status are also linked with oversleeping, and scientists are unsure whether oversleeping is a cause or a symptom of these health conditions or whether other underlying conditions contribute to all these factors.

Two known medical reasons for oversleeping are hypersomnia and obstructive sleep apnea. In obstructive sleep apnea, the victim stops breathing multiple times during the night, and is unable to experience a normal sleep cycle.

Two other common reasons for oversleeping include alcohol or other substance abuse, and side-effects of medication. It may be important to let your doctor know about any sleep problems, especially if you have recently changed medications.

People who sleep 9-10 hours per night are more likely to be overweight. Sleeping more than nine hours per night (or less than five) increases the likelihood of developing diabetes. And oversleeping has also been connected with an increased risk of heart disease.

Headaches and back pain are also common among people who sleep more than nine hours per night. While depression is more often linked with insomnia, some depressed individuals sleep too much.

Finally, sleeping more than nine hours per night is indicative of a higher risk of death.

Again, scientists are unsure whether this risk is due to medical or socio-economic factors.

There are several ways to improve sleep habits. Maintaining a regularly scheduled time to go to bed and waking at the same time every morning can help regulate your sleep cycle. Avoiding caffeine late in the evening is another classic tactic to improve sleep habits. Some other suggestions include making sure your bedroom is a quiet, relaxing oasis of calm, watching comedy or documentary programs on TV instead of exciting action shows, and using lavender aromatherapy. Other methods may include a warm bath, or a drinking a warm glass of milk. These methods might improve the quality of your sleep and enable you to wake on time in the morning.

Drugs that emphasizes photosensitivity

Although we are still in early summer, we should take early precautions for preventing sunburn. This should not in any way neglected, any burns can be terribly annoying, there is the risk to compromise your whole vacation for instance, but also very dangerous, if a person has suffered four to five severe sunburn before the age of 30 years, the risk of skin cancer is 10 to 50 percent higher compared to those who have not experienced such situations.
Knowing these things, be sure to not leave the house without using a moisturizer with SPF protection factor. Not to mention the necessary precautions when going to the beach. We will resume the subject a little later. Until then, here’s another very important aspect in the “fight” with the action of harmful sun rays. Did you know that some drugs greatly increase the sensitivity of the skin, thus favoring the occurrence of burns?
It is therefore important to know which medications are likely to have these side effects. When you know, you have a choice: either avoid sun exposure during treatment or you ask the doctor to recommend a therapeutic product you like, but without this inconvenience. Although, the truth is that the second option involves some risk. To the extent possible, would be desirable not to use this solution.
* Diuretics (drugs that stimulate the secretion of urine and the process of urination). More people could believe they need at least once in life this kind of pills, not to say that are used in the weight loss diets (which is completely wrong and even harmful!).
* Antibiotics – namely, tetracyclines, are used to treat certain bacterial infections.
* Drugs administered to those with cardiovascular diseases – for example, usually prescribed for heart rhythm disorders.
* Medications for diabetes sufferers. It’s not the insulin, but some products given for type II diabetes that is not Insulin-dependent.
* Different pills and soothing anti-inflammatory action of ailments. Read the prospectus carefully and, if not find any information on this, opt for pills made from plants.
Should not approach this topic with much ease. Hypersensitivity skin from sun rays can cause serious problems: severe sunburn and depigmentation spots are just two of the possible consequences that may arise.
Also, remember that simply because you do not go to the beach does not mean you are less exposed. Burns may occur after a half hour of walk. If you want to avoid this, protect yourself, wear loose clothes that covers a larger portion of the skin, do not forget your hat and sunglasses.

Give up smoking and do exercises!

If you are a hardcore smoker (over 15 / 20 cigarettes per day …), most certainly you don’t do too much exercise. Once you quit smoking, the best solution is to moving onto a balanced diet and a exercises to get you out of your routine and improve the health neglected lately. But it is advisable to discuss with your family doctor you start exercise, to avoid some possible problems.
The best tips …
Make sure you feel comfortable in your own skin when doing sports
Choose a form of exercise that you really like.
Try different types of exercise.
Do exercise regularly, ideally 2-3 times per week.
Do not try too hard – start exercising at a level where you feel really comfortable.
Try to maintain a program of 15 to 30 minutes of physical activity each session. During a day, three sessions of 10 minutes of exercise are more beneficial as one “session” of 30 minutes.
Do not be afraid to discuss the idea with your fitness instructor, or with your personal trainer.
Physical activity should be part of your lifestyle so that consistency is crucial.
Buy your shoes and appropriate sports equipment.
Consult your calendar and schedule your exercise when you have time for them, without stress or worry. The best is probably in the morning, lunch or evening, first thing you do after work.
A regular part of your program will most likely have to undergo changes, but many people find 2-3 hours per week too much for sports. Remember when you used to smoke 20 cigarettes a day, now you probably have several free hours a day …
If you do not manage to put your program up so that you can start a serious program, do not want to go to a gym and you don’t like a certain type of exercise, there are many daily activities that can help keep yourself in shape and to burn excess calories. And such activities can be categorized as physical exercises:
ï walking;ï climbing stairs;ï gardening;ï other home maintenance tasks;ï cycling.
Physical movement is recommended, especially for a sedentary ex-smoker, why not recognize … You can try different types of exercise and you can find some activities that make you truly happy. This will give you the strength to go on your own way and will motivate you to quit smoking permanently.

Seven tips to avoid breast cancer

Any woman may face of breast cancer, but can you minimize this risk, always informed, going to the doctorand making good choices in life.
Although you can not control natural risk factors such as age and heredity, there are many things you could do. One of them would have to change your food habits, but there are also other things, some steps that you can take to prevent breast cancer.
1. Control your weight
Researchers have established a significant connection between obesity and breast cancer. It is very important to have a normal weight for your height and age or, if not, try to get near as much of it.
2. Be in shape!
If you exercise regularly, exercise will not only help you maintain a healthy weight, but also to banish fatigue from the body and avoid diseases caused by sedentary.
3. Remove fat from your diet
Several studies have shown a slight decrease risk of breast cancer in women who have eat very low fat content. If you limit your consumption of fat, this will have a marked influence on you and control your weight. Make sure that no more than 35% of daily caloric intake come from fat. At the same time, decrease consumption of foods rich in saturated fats.
4. Avoid alcohol
British researchers have found an increased breast cancer in women who drank an alcoholic beverage each day. So if you want to stay out of cancer, eliminate alcohol from your life.
5. Eat flaxseed
Risk of developing cancer of breast is related to estrogen levels and body content during your life. Phytoestrogens are a natural component of the body which reduces estrogen in the body circulation
6. Give up smoking
Grounded research showed a close relationship between breast cancer and smoking. The longer number of years you are a smoker, the greater the risk of breast cancer. An American study showed that women who smoke about a pack of cigarettes daily for 11 years, shows a 30-40% higher risk of getting breast cancer compared to a woman who does not smoke, if you already smoke, try quitting or even to reduce the portion of cigarettes daily.
7. Autoexaminate your breasts
You probably already know this, but it is good that someone to remind from time to time. Watch your health, and not let fatigue or ignorance dominate you. Familiarise yourself with the texture and density of your breasts, so being able to discover any changes that may occur.

Prevention of breast cancer, according to your age

Breast cancer is one of the terrible disease that can affect a woman. You never know exactly when you are out of danger, or what you should do to prevent this situation. This, despite the fact that information on this subject is in abundance. The truth is, for most women, breasts are the greatest concern when it comes to their bodies. Why such happens? Maybe because it is one of main characteristics of womanhood? After all, the reason is irrelevant.
It is essential to take care of us and do everything we can to keep us healthy. Beyond monthly self-exam, maintaining a lifestyle as healthy and performing periodic mammography screening, are other things that’s good to know. This is because, as you age, you have to keep in mind more and more aspects.
After 30 years …
About woman says at this age is at peak brightness and beauty, and this is true in terms of breasts. One of the most common problems encountered during this period is the emergence of fibrochist (caused due to hormonal imbalance). This should not scare you. Certainly not something pleasant, but do not increase the risk of cancer. Your doctor will set up a treatment and along with it would be good to reduce caffeine intake.
Regarding mammography, this should be done annually – or, if you are in a family with history of breast cancer more frequently than that. The doctor is one who will have the last word regard this. Meanwhile don’t forget the monthly self-exam.  If one of your first-degree relatives (mother or sister) have this problem, you should start your mammograms ten years earlier.
What can you do? If you do sports, is essential to wear a bra to keep breasts fixed (they do not have to “balance” up and down), but not to keep them too tightly. The good news is that, statistically speaking, at this age the risk of getting breast cancer is very low.
At 40 years and later …
As you age, “composition” of the breast, changes gradually. If the first youth consists only in breast tissue, fat percentage is far higher.  Besides this problem, which is ultimately a purely aesthetic order, you can face cystic mastoza. This can sometimes be painful, but if not treated increases the risk of getting cancer. Annual mammograms are now mandatory.
Regarding diet, avoid fat food as possible and, after the doctor advises you in this regard would not be wrong to take a daily supplement of calcium and vitamin D. They have an important role in preventing cancer.

Menopausal disorder treatment

Hormone replacement therapy is the main response to disturbances occurring at the time of menopause. In Europe, only a small percentage of postmenopausal women (10%) receiving hormone replacement therapy, compared with 15-25% in the U.S.. The most difficult seems to take this long-term treatment (at least 10 years).
Hormone replacement consists of successive administration of estrogen and a progestogen hormone to obtain a balance. Estrogens can be prescribed orally (tablets) or percutaneous (gel or patches that are renewed periodically). Progesterone is in the form of tablets, except micronized progesterone, which is administered vaginally. Drugs can be taken continuously or after a determined sequence.
Benefits of treatmentFor flushing. Estrogen is effective against hot flashes and sweating crisis. After one month of treatment, these symptoms almost always disappear. Can take non-hormonal drugs.
For a healthy mucosa. Estrogen allows to maintain mucosal thickness and structure. They maintain, among other things, a good blood supply, enabling the vaginal lining to preserve the pink color. Estrogen deficiency improves lubrication that occurs after menopause. On the other hand, estrogen acts on the bladder mucosa, which regain their defensive capacity against infections. Cystitis rarely occurs.
For aging. Estrogens allow your skin to preserve its collagen, important for elasticity. Thinning of the skin is slower and this effect is more obvious if quit smoking and sun exposure.
For osteoporosis. Hormone acts against loss of calcium and bone mass destructions. By this treatment can avoid compaction and vertebral fractures and femoral neck punch. Currently, hormone therapy is the most effective preventive treatment for osteoporosis. Other treatments may be proposed, such as taking calcium, vitamin D and fluoride or intramuscular injections of calcitonin (hormone facilitates calcium fixation in the bone). These treatments are not effective, and some, such as administration of calcitonin, may have undesirable effects. Prevention of osteoporosis is made by simple measures of hygiene and living: moderate exercise, or a diet rich in calcium and protein (milk, dairy products, meat, fish).
For cardiovascular diseases. Hormone (and especially the administration of natural estrogen) greatly decreases the risk of cardiovascular disease. Estrogens have, indeed, the ability to reduce levels of cholesterol, protect the heart, arteries and blood vessels.
Contraindications. Certain diseases are still a barrier against the prescription of hormone replacement therapy:- Breast cancer (or family history of breast cancer);- Evolution of uterine cancers, especially of the endometrium (uterine lining);- Genital bleeding of unknown origin;- Severe liver disorders;- Large fibroids;- Hypertension.

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