Cracking the Sleep Code

Chin Straps for Snoring: A Cure or a Danger?

If you snore it doesn't necessarily mean that you have sleep apnea...but it does mean that you could have sleep apnea. Snoring occurs in the back of the throat where the soft palate collapses thus restricting air flow.  How much and how often it collapses is how the diagnosis is made.  If a snorers mouth remains closed forcing them to only breathe through their nose--- the soft palate will still collapse from the air coming in through the nose.  The only treatments that could keep the throat open is pressurized air (CPAP machine), moving the jaw forward (dental mouthpiece) or surgery.

The chin straps that companies are advertising as "snore cure" will only make a difference reducing the sound of the snoring. There is still oxygen deprivation because the 'snore originates' in the back of the throat--- not in your mouth. Obviously the nasal air passage is smaller than the throat air passage... so personally I would want to make sure that my mouth was wide open if my soft palate was prone to collapse during sleeping. 

There are several companies that claim to cure snoring by using a chin strap to keep your mouth closed. 

Any Sleep is Better Than No Sleep

Thanksgiving...a time to be reflective on all that we have.

Change your attitude to be thankful for the amount of sleep you do get...instead of dwelling on how much sleep you don't get.

Can't sleep? These herbs will put you out!

There's an art when it comes to sleeping well.  If you weren't born with the artistic talent  then "bringing in" the talent might be necessary...occasionally.  The cliche applies here---everything in moderation.

Most are aware that the Chinese culture is far ahead the general population in regard to natural remedies?   Some think it's a gimmick because they're not FDA approved.  If the Chinese have used certain herbs for years with a positive outcome, it would be silly to ignore this evidence...it just simply has not been studied in the US.  This week at Cracking the Sleep Code we will be talking about different sleep remedies that have worked for thousands of people. 

Check out isleepless ---you will learn of some great drink and herb ideas that will make you melt into your mattress.

Sleep Deprivation Equals...Depression

Sleep deprivation can be so disabling it can cause us to loose our jobs, get divorced or make us become clinically depressed.  Insomnia, sleep apnea or other sleep disorders all have the same end result... misery.  A therapy for the insomniacs that is getting a lot of attention is Cognitive Behavioral Therapy. This is not only for people with insomnia but it can also help people turn around bad habits and negative moods.  Our moods can actually become a habit...even to a point where we can't remember what it felt like to be happy.  Our brains work on repetition. The more we let ourselves feel or act a certain way it becomes ingrained and can become difficult to break the negative cycle. Poor sleeping habits work the same way.  Poor sleep hygiene can result in severe insomnia just as choosing to see the "glass half empty" can lead to depression.  You have to break the cycle and shake yourself up before you'll start moving in a positive direction.

Here is a great article on Cognitive Behavioral Therapy. I really enjoyed this website because it reminded me of the much needed emotion...gratitude.

Sleep Quote For November 11th

"Nothing cures insomnia like the realization that it's time to get up."

W.C. Fields (American Comic and Actor, 1880-1946)

I feel like I get my best sleep in the morning.  That's when I really hit dream land.  If I've had a bad night i.e....a lot of bathroom trips, kids needing me, or just thinking too much---- sometimes I'll finally fall into a deep sleep in those early hours of the morning.  But when that alarm goes off...I would give my left lung to stay in bed for more sleep.
 

Sleep. Everyone Wants a Pill. What About a Real Cure?

Could the reason behind why so many of us turn to sleeping pills is because we believe that our sleep problems are so complicated we must need a drug to be a good sleeper?  If you've been a horrible sleeper for years with bouts of insomnia, you most likely won't believe that you can be cured with some behavioral changes.  By behavioral changes I mean...changing the way you think about sleep and practicing good sleep hygiene.  This cure often goes dismissed by hard core insomniacs as a cliche but it has been proven to turn insomniacs into robust sleepers.  Here is a excerpt from a great New York Times article on the studies comparing behavior changes and sleep medications.

The medical journal Sleep last year reported on five high-quality trials that showed cognitive behavioral therapy helped people suffering from insomnia fall asleep sooner and stay asleep longer. Another American Journal of Psychiatry analysis of 21 studies showed that behavioral treatment helped people fall asleep nearly nine minutes sooner than sleep drugs. In other measures, sleep therapy worked just as well as drugs, but without any side effects.  Read full article.

There is a way to become an expert sleeper without the drugs.  It could take a week or even a month for your sleep to be "robust" but it will be a heck of a lot cheaper and it will fix your problem instead of being just a band-aid.

Tylenol PM: An Answer To Your Sleep Problems? Or not

We will try anything if things get bad enough.  Just before going to the Doctor to ask for sleeping pills we try the over the counter stuff.  Nyquil, Benedryl, Tylenol PM.  We know these were not made for the purpose of putting us to sleep...they were made for something else and we're enjoying the side effect.  The makers even tout the "PM" and the "NY"--quil to let you no that you'll get a bonus of a sleep boost along with the cold relief.  Tylenol PM and some other cold medicines contain an antihistamine that performs the job of drying up excess mucous by suppressing your histamine.  Histamine is what keeps us alert so obviously by suppressing it--- we will feel sleepy. 

Will taking these over the counter cold remedies as a sleep aid wreck our lives or put our health in danger?  It seems reasonable to say no if used VERY occasionally.  But when we start using them every couple of days or several times a week on a consistent basis it can become  a slippery slope.  It's difficult to sleep well with the "normal" amount of histamine if you're used to it being suppressed.  Now you're hooked. 

Here is an interesting review of Tylenol PM from the people at "We Know Sleep." website.