Cracking the Sleep Code

Waking Up Too much? You Might be Lacking in Vitamins

This is "vitamin and mineral week" at Cracking the Sleep Code...and todays vitamin is magnesium.

When concerning my sleep there is nothing more frustrating than frequent awakenings.  I thought that if I followed all the rules--- ie, going to bed at a set time, getting up at my designated wake up time, no napping...that my sleep would be perfect.  Well the truth is that it's MUCH better than it used to be.  But why do I wake up so much?  Well, I did some more research on this topic and read some very interesting information on magnesium. Studies have shown that a deficiency in magnesium can cause nervousness and shallower sleep resulting in frequent awakenings.

Some insomniac's have trouble with sleep onset while other insomniac's can fall asleep easily but wake up often and sometimes can't get back to sleep...I call these the "waker-upers."  If you are a waker-uper then there are two things that you can do to help you sleep tight through the night.

1. Make sure you're getting enough magnesium...

Sleepless? 4 Vitamins That You Need For Good Sleep

There are many causes of insomnia.  It usually starts with an outside factor eg, newborn, temporary health issue, stressful situation, snoring partner etc.  Once the cause of the insomnia is gone the sleeplessness can continue, creating a maddening situation.  If your insomnia is not caused by an outside factor then it could be specific vitamins your lacking. Deficiencies in certain vitamins, minerals, and amino acids may disrupt sleep. Magnesium, B vitamins, calcium, folic acid and melatonin deficiencies may impair sleep.

The following supplements have been known to aid sleep:

Calcium- has a sedative effect on the body, especially when consumed through food. This deficiency can cause restlessness and wakefulness.

Magnesium- this deficiency can cause nervousness that prevents sleep. Foods that are rich in Magnesium are...kelp, wheat bran, almonds, cashews, soybeans, rice, apples and brewer's yeast.

Note:  Magnesium and calcium deficiency can cause leg cramps during the night. These two vitamins work good together to produce calming effects on the brain and are essential for normal sleep. Calcium and magnesium taken 45 minutes before bedtime have a tranquilizing effect.

The B vitamins - known to have a sedative effect on the nerves.

Vitamin B6  A tablespoon or two of nutritional yeast is an excellent Source of vitamin B6---stirred into a glass of juice is a great way of getting this vitamin.

Vitamin B12 is another important supplement for treating insomnia. The pantothenic acid (vitamin B5) is good for relieving stress. The best food sources of the B vitamins are liver, whole grains, wheat germ, tuna, walnuts, peanuts, bananas, sunflower seeds, and blackstrap molasses.

This week at Cracking the Sleep Code we will also be talking about minerals and herbs that are great for curing sleeplessness.  If you have a supplement that you would recommend for sleeping...don't be shy, we want to hear from you.

Sleep Quote for July 28th

"No human being believes that any other human being has a right to be in bed when he himself is up."  ~Robert Lynd

10 Reasons Why You Need to Treat Your Obstructive Sleep Apnea...Now

Do you fit into one of these scenarios?

A.  You snore and you're tired during the day

B.  You have been diagnosed with sleep apnea and haven't yet found a treatment that works for you

Here are 10 very good reasons to seek help... until the job is done.

1.  You're at higher risk for stroke

2.  You're at higher risk for congestive heart failure

3.  You're at higher risk for high blood pressure

4.  You will be more productive

5.  You will actually feel good during the day

6.  You will be more patient with people

7.  Your spouse will be able to sleep in the same bed again

8.  You might actually enjoy seeing a sunrise

9.  You won't be endangering your life or others while driving

10. You will love more and be a more lovable person

Bonus #11.  People have died in their sleep because of sleep apnea

How To Sleep Like A Baby Again...Within One Week

Still can't sleep?  If you really want to sleep like a baby again then you're going need some self discipline when it comes to your sleep regimen.

I've gotten a lot of requests for a 'tip list' to cure insomnia.  I wrote the following articles last April and thought I would share them again.  Here is a birds eye view of that series.

The real deal. Constructive sleeping tips that will cure your insomnia.

Putting yourself in bed earlier, which obviously means you'll be in bed longer, will only make it worse.  Wait until you can't keep your eyes open before you go to bed.  Read More...

Strategy: "Tip"#2 to sleep bliss

You are going to cut back on on the amount of hours you are in your bed and then slowly increase it.  This could take a week (or less) but the outcome will be amazing.  Read More...

Strategy: Tip #3 to winning at the game of sleep

The object of the sleep game is to achieve the optimal bed ratio. In other words you want 95% sleep to 5% wake time while in your bed.  When you wake up at night you need to follow the 20 minute rule.

Read More...

Sleep Strategy: Tip #4 to winning at the game of sleep

Insomniacs seem more sensitive to the circadian rhythm where as normal people aren't affected by a good nap.  'Normal' people can stay up late and sleep in on the weekends.  Not us.  Read More...

Putting yourself in bed earlier, which obviously means you'll be in bed longer, will only make it worse.  Wait until you can't keep your eyes open before you go to bed.  Read More...

Strategy: "Tip"#2 to sleep bliss

You are going to cut back on on the amount of hours you are in your bed and then slowly increase it.  This could take a week (or less) but the outcome will be amazing.  Read More...

Strategy: Tip #3 to winning at the game of sleep

The object of the sleep game is to achieve the optimal bed ratio. In other words you want 95% sleep to 5% wake time while in your bed.  When you wake up at night you need to follow the 20 minute rule.

Read More...

Sleep Strategy: Tip #4 to winning at the game of sleep

Insomniacs seem more sensitive to the circadian rhythm where as normal people aren't affected by a good nap.  'Normal' people can stay up late and sleep in on the weekends.  Not us.  Read More...

Strategy: "Tip"#2 to sleep bliss

Putting yourself in bed earlier, which obviously means you'll be in bed longer, will only make it worse.  Wait until you can't keep your eyes open before you go to bed.  Read More...

Strategy: "Tip"#2 to sleep bliss

You are going to cut back on on the amount of hours you are in your bed and then slowly increase it.  This could take a week (or less) but the outcome will be amazing.  Read More...

Strategy: Tip #3 to winning at the game of sleep

The object of the sleep game is to achieve the optimal bed ratio. In other words you want 95% sleep to 5% wake time while in your bed.  When you wake up at night you need to follow the 20 minute rule.

Read More...

Sleep Strategy: Tip #4 to winning at the game of sleep

Insomniacs seem more sensitive to the circadian rhythm where as normal people aren't affected by a good nap.  'Normal' people can stay up late and sleep in on the weekends.  Not us.  Read More...

Sleep Quote For July 21

"If people were meant to pop out of bed, we'd all sleep in toasters."

~Author unknown, attributed to Jim Davis

Hating CPAP?! Experimental Treatment for Obstructive Sleep Apnea Under Way

Are you still looking for a treatment for sleep apnea? Or do you currently have CPAP and are having trouble tolerating it?  There's new research for a new treatment that is looking promising.

Nasal Cannula insufflation or TNI is a treatment that might be able to replace CPAP for some sleep apnea suffers.  Instead of a mask over your nose with the cumbersome hose, it would be two small soft plastic prongs that sit within your nostrils.  This way of administering the oxygen is much less intimidating and more comfortable.  The researchers expected the improvement in the subjects with mild sleep apnea but the results were better than they thought. When the oxygen flow is set at 20L/minute there was marked improvement in the participants with severe sleep apnea as well.  The research was reported in the second issue for July 2007 of the American Journal of Respiratory and Critical Care Medicine published by the American Thoracic Society.

Stop the Insomnia and Find Your Dreams Again

If you can't sleep then the worst thing you can do is spend more time in your bed...trying to get more of what you can't get.  This essentially becomes all out combat and your bed is your enemy.  The best way to win an argument with your bed is to leave the room!  At least leave your bed.  Even if its going to a cozy chair in your room, if you're conscious for more than 20 minutes then it's time to place yourself onto another piece of furniture---just get away from the madness.

I have heard from many that they don't understand how going to bed later and getting up earlier could cure their insomnia. First of all if you really are suffering from insomnia you will do what it takes to get rid of it.  I have to chuckle when someone tells me that they have insomnia and after some questioning I find out they are getting 6 to 7 hours a night. PLEASE.  I'm talking about the insomnia where you feel like you have the flu everyday...where a good night is to get 4 or 5 hours of sleep and a bad night would be EL zippo.  There are mainly 2 types of insomnia's

1. You have trouble falling asleep
2. You can fall asleep yet wake up and can't return to sleep.

Some say that frequent 'wake ups' can be considered insomnia.  That type of insomnia is mere childs play.  I'm talking about feeling like complete crudola, crapola, poopola however you want to describe a totally miserable feeling.  If you feel like this the majority of the time, congratulations you're a professional insomniac.  These tips will still help you minor league insomniacs as well, so don't fret.

New Cure For Snoring?

Snoring.  Everyone is looking for a cure...or I should say 'spouses are looking for a cure.'  There has been everything from throat sprays to nasal strips--- all claiming to cure or help snoring.  If you understand what causes snoring then you probably wouldn't look twice at these products.  Snoring is caused by a collapse in the soft palate in the back of the throat.  Throat sprays lubricate your throat and nasal dilators help open your nasal passages; neither will hold open the back of your throat.  There have been cases where a deviated septum or enlarged sinuses can cause negative pressure contributing to the cause of snoring and/or sleep apnea.  A nasal dilator will not be strong enough to keep the throat from collapsing.  If your snoring includes interrupted breathing or cessation of breath you should see a sleep specialist to see if you need a sleep study.

I have heard from many people that if they could only stay on their side or stomach then they wouldn't snore. The body position is one of the options that can truly help with snoring.  It's obvious right?  If you're on your stomach then the tissue in your throat is falling forward...not backward  closing off the airway.   But how does anyone keep themselves from moving onto their back?  I have heard of the tennis ball trick.  Tape a tennis ball to your back and you won't be able to roll over ---at least not comfortably.  This worked for some but not others.  Some still manage to roll over partially since the ball is in the middle of the back...and then the snoring begins. 

I want to share an article about an ingenious invention by Sean Kerklaan, a snorer and entrepreneur. Lisa does a great job at telling Sean's story, so I'll give her the stage.

LISA FITTERMAN, Freelance

A Cure For Snoring?  Sleep On It

Published: Monday, July 09, 2007--- canada.com

These days, I fantasize about He Who Must Obey wearing a little T-shirt, and not one of those muscle things that show off biceps and abdominals that once were a four-pack (alas, not a six).

Instead, my fantasy revolves around a standard grey, heavy cotton Fruit of the Loom number that comes with a "three-pack" at the back. Confused? Let me explain.

Could This New Technology Make Us Wake Up Happy? The SleepTracker Alarm Watch

Everyone wants to wake up cheery and skipping to a beat. I use my Starbucks to get me talking but now there is a new technology out that attempts to wake you up when you are least groggy.

The SleepTracker watch claims to wake you up only in your light stages of sleep.  By doing this you would wake up feeling more refreshed and alert. The watch will also show you how many times you were almost awake.  I definitely like the concept and think that it would be beneficial to most people.  The only downside that I can see is if you don't have a lot of flexibility with your wake up time. The watch is meant to wake you up with in a 30 minute window of your wake up time.  If it delays because you're still dreaming then I guess you'll be late for work---yet it's not much good to be refreshed and unemployed.

Anyway, I thought it was interesting enough to share...here is the ad for the Sleeptracker watch.

SleepTracker: The Wake Up Watch

Wake up alert and energetic everyday!                                                                         

The revolutionary new SLEEPTRACKER® monitors your body and continuously looks for your best possible waking times. SLEEPTRACKER® wakes you up at just the right moment - during a window of time that YOU set. Imagine not feeling tired in the morning and getting a few extra minutes out of your day. Now it's possible with SLEEPTRACKER®.                     

Worn like an everyday watch, SLEEPTRACKER® is ideal for anyone who wants to wake up alert and ready to start the day, such as frequent travelers across time zones, business people looking for an extra edge, students with fluctuating schedules, or busy moms who need to wake up easily.