Adjust Pressure on a Respironics CPAP Machine

Here's step-by-step instructions on how to adjust pressure (and other settings) on a Respironics REMStar Plus CPAP machine.

Steps

1. Determine what kind you have. Methods to access the clinical settings vary from model to model. Try one of the following:
   
2. With the machine plugged into a wall outlet, unplug the cord from the back of the CPAP. Then, press and hold down the two user buttons below the display screen while plugging the cord back into the CPAP, and continue to hold the buttons down until the CPAP beeps. This will indicate that the CPAP is in the Therapy Setup Menu.
   
   • For RESMED S7 and S8 models: Press and hold the right button and the down button for 5 seconds.
     
   • For RESMED S6: Hold down the Start and 20Min buttons while powering the unit on. These two buttons will remain lit. Now press '5' to reduce pressure and '10' to increase pressure. Power off unit to retain the setting.
     
   
   
3. Reset the display. The display will first show the number of hours the machine has been used. To erase this total and begin again at zero, press and hold the ramp or humidifier button. An “X” will appear on the display. Hold the button down until the time change to “0” and the “X” disappears.
   
   • To skip this setting or continue, press the right user button.
     
   
   
4. Set the 'elevation'. The elevation setting will appear next. To change this setting, press the ramp or humidifier button until the correct setting appears. Here are the elevation settings: 1 = less than 2,500 ft.; 2 = 2,500 to 5,000 ft.; 3 = 5,001 to 7,500 ft.
   
   • To skip this setting or continue, press the right user button.
     
   
   
5. The therapy mode will appear, either CPAP or CFLEX. To change this setting, press the ramp or humidifier button until the correct setting appears.
   
   • To skip this setting or continue, press the right user button.
     
   
   
6. The CPAP pressure will appear. To change this setting, press the ramp or humidifier button until the correct setting appears.
   
   • To skip this setting or continue, press the right user button.
     
   
   
7. The CPAP fine adjustment setting will appear. This setting allows you to calibrate your CPAP pressure to a manometer. We suggest you do not try to adjust this setting.
   
   • To skip this setting or continue, press the right user button.
     
   
   
8. The CFLEX setting will appear if you selected the CFLEX mode in number 4 above. A setting of 1 offers the least drop in pressure, 3 offers the most. To change this setting, press the ramp or humidifier button until the correct setting appears.
   
   • To skip this setting or continue, press the right user button.
     
   
   
9. The ramp time will appear next. It may be set for 0 to 45 minutes in 5 minute increments. To change this setting, press the ramp or humidifier button until the correct setting appears.
   
   • To skip this setting or continue, press the right user button.
     
   
   
10. The ramp starting pressure will appear. To change this setting, press the ramp or humidifier button until the correct setting appears.
    
    • To skip this setting or continue, press the right user button.
      
    
    
11. The patient disconnect setting will appear. This sounds an alarm when there is a mask leak and turns the airflow off. 1 = On; 2 = Off. To change this setting, press the ramp or humidifier button until the correct setting appears.
    
12. There are no other settings available. Press the pressure start/stop button to exit the menu or press the right user button to scroll through the settings again.
    

Warnings

• Your CPAP pressure should be determined by a sleep study and prescribed by a licensed physician.
  

Eat Your Way to Better Sleep

When your sleep is constantly disrupted or you're simply unable to fall asleep with ease, the temptation to turn to sleeping pills is likely to be high. And yet, sleeping pills don't retrain you to sleep properly independent of them and they tend to leave many people feeling unrefreshed in the morning and sometimes they can even lead to addiction if relied upon too often, for too long. Moreover, sleeping pills are more of the quick-fix solutions that don't lead us to change a diet that may be wreaking havoc with our health.
So, can you go to sleep without taking pills? There are numerous solutions using food (and drink) that can be put to good use in helping you get better sleep. Here is how to be kind to your tummy so it will leave you alone when you want to rest!

Steps

1. Acknowledge the food and drink that might be harming your sleep chances. Before choosing food and drinks likely to help you sleep, it is vital to remove the food and drink sources that could be preventing you from falling asleep or sleeping as well as you'd like. The worst culprits are caffeine, alcohol and sugar. These three consumables need to be managed within your overall diet so that they don't deprive you of a good sleep:
   
   • Caffeine: Caffeine is found in coffee, tea, chocolate, cocoa, cola, some energy drinks, and foods and medications made with these products. The amount of caffeine from each item varies according to the strength and type of source. In general, it is advisable to stop drinking or consuming caffeinated products at least five hours prior to bedtime.[1] The older you are, the more susceptible you are to caffeine, and it has the ability to suppress sleepiness, keep you up later than you should be, bring about restlessness, heartburn, tremors, etc., and can end up depriving you of much-needed refreshing sleep.[2]
     
   • Alcohol: While alcohol can cause you to feel drowsy enough to fall asleep initially, it plays havoc with refreshing sleep after you've gone to sleep! Alcohol can reduce REM sleep and the length of sleep, as well as causing you to sleep more shallowly and to awaken often through the night.[3][4] And for the beauty fans, alcohol creates bags under your eyes!
     
   • Sugar: Sugar lurks in a wide range of processed, natural, and cooked foods. Every form of sugar can interrupt sleep if we have too much of it. The problem with sugar is the blood sugar high it creates followed by the crash; experiencing this frequently reduces our energy levels and leaves us fatigued and our sleep patterns are disturbed by poor source of energy sugar is.
     
   
   
2. Avoid food that brings on indigestion. What causes indigestion in one person may well not bring it on in another, so the possible list of foods here could be endless. The point is to know your own causes of indigestion and to manage these. Some of the more common causes of indigestion include:
   
   • Any food you have an intolerance for (foods you're allergic to shouldn't be consumed at all) – common intolerances being gluten, dairy, and chocolate or sugar;
     
   • Rich meals just before bedtime. When you don't give your body adequate time to break down the food, and you lie down, indigestion can easily follow. Stop eating rich food at least 5 hours prior to bedtime.[5] A light and healthy diet not only keeps down your weight but also reduces the risk of sleep apnea.
     
   • Onions, beans, and peppers can bring on indigestion in susceptible people.[6]
     
   
   
3. Choose food that stabilizes your energy. These are foods that ensure no highs and crashes but that keep you at a relatively even energy level throughout the day. Having even energy levels stops irritability, fatigue, stress, and exhaustion; it also improves mood and eases the pathway to a better night's sleep because you feel calmer, more rested, and balanced. Energy-stabilizing foods include:[7]
   
   • Protein-rich meals: Lean meat, cheese, natural yogurt, eggs, fish, wholewheat bread, pulses, beans, lentils, nuts, seeds, etc. are steady sources of protein that will give you energy.
     
   • Chromium-rich foods: Chromium will help your body to overcome low blood sugar levels. It is found in such foods as shellfish, baked beans, and cheese.
     
   • Fresh fruit: Choose this over sugary snacks. You get the benefit of the fiber, the nutrients, and the slow-release energy from fresh fruit so avoid substituting it with juice, dried fruit, or fruit-based baked goods. Apples and pears are calming to the digestive system.
     
   
   
4. Drink plenty of water. Water is life-giving and is free of energy-depleting substances. Moreover, it is an important aid to good digestion. Aim to drink 2 liters (about 8 cups) daily.
   
5. Increase your intake of foods high in tryptophan. An amino acid and an essential chemical, tryptophan helps to build protein.[8] Found in such food as meat, fish, greens, and eggs, consuming tryptophan late in the day will release melatonin and serotonin for good sleep. It speeds up the onset of sleep, decreases the level of spontaneous awakenings during your sleep, and helps to increase the amount of refreshing sleep you get.[9]
   
   • It is recommended that you consume a main meal about four hours prior to bedtime that consists of complex carbohydrates and foods rich in tryptophan (see the list under "Tips" below).
     
   • If you're hungry for a snack before bedtime, choose one that is high in tryptophan but ensure that there is at least an hour between eating it and bedtime, to allow for proper digestion. Some bedtime snacks you could consider include:[10][11]
     
     • Nuts and tofu
       
     • Cheese and crackers
       
     • Cereal with milk
       
     • Apple pie with ice cream (sugar-reduced)
       
     • Oatmeal raisin cookies (sugar-reduced)
       
     • Banana slices on whole wheat toast
       
     • Peanut butter sandwich.
       
     
     
   
   
6. Choose foods that can provide their own sedative effect. Calcium and magnesium calm your mind, so foods rich in these will increase your chances of a good sleep. In addition, there are some foods that are known for their beneficial sleep-inducing properties:
   
   • Lettuce: This contains an opium-related substance as well as hyoscyarnin which has anti-cramping properties.[12] Lettuce leaves can be juiced with a squeeze of lemon and drunk as a sleep inducing drink – much better for you than sleeping pills!
     
   • Complex carbohydrates: These contain serotonin which helps sleep; good sources include pasta, brown rice, and oatmeal.[13]
     
   • Mandarin juice: This contains bromine, which is calming.
     
   
   
7. Take care with the glycemic index of foods. The glycemic index (GI for short) is a rating system for food that refers to the speed with which the food we eat gets processed. Food that is processed more slowly keeps us fuller for longer and tends to be healthier overall, so this food has a low GI. Low GI foods maintain a better sugar level, helping us to feel better, more balanced, and not tired during the day.[14] By bedtime, a day of low GI foods leaves you naturally tired and ready for sleep. Low GI foods include:
   
   • Wholegrain breads, pasta, rice, yams, mixed green salad, or lightly sauteed vegetables.[15]
     
   • Pulses, lentils, and beans are excellent low GI foods.
     
   • The more processed a food is, the higher its GI rating will be.
     
   
   
8. Consider drinking herbal teas which are proven sleep aids. There are various herbs that are helpful in inducing sleep. When made into an herbal tea either via infusion or decoction, these can help induce sleepiness:[16]
   
   • Chamomile: Either tea bags or grow your own and dry it out. Adding honey or ginger can improve the flavor.
     
   • Verbena: Also known as lemon verbena, this herb helps with sleep.
     
   • Lemon balm: A lemony member of the mint family that aids sleep.
     
   • Passionflower: This herb is a sedative. It can be effective for insomnia and anxiety; follow the instructions provided by the dispenser or packaging. If you have a nervous stomach, try this tea three times a day.
     
   • Lime flower: This is also known as linden. Use the dried flowers to make a tea.
     
   
   
9. Increase your intake of vitamins and minerals that improve sleep. If you're not eating a healthy diet, your nutrition levels might be low. There are a number of vitamins and minerals that are important for a good night's sleep, including vitamin B, calcium, magnesium, vitamin C, and chromium.
   
   • Obtaining vitamins and minerals through a healthy diet is always preferable but sometimes supplements are the only way to get enough of a particular nutrient; speak with your doctor for more advice.
     
   • In some countries it is possible to take the hormone melatonin, which is thought by some to stimulate sleep during disturbed sleep cycles.[17] However, note that there is little scientific evidence of the benefits to sleep of melatonin supplements thus far, and you will just be inevitably reducing the amount of melatonin that your body produces. This is probably best left to older people, whose melatonin production is in decline.[18]
     
   
   

Tips

• Foods rich in tryptophan include:[19][20]
  
  • Bananas
    
  • Cabbage, spinach,
    
  • Turkey, poultry, red meats
    
  • Milk and dairy products
    
  • Kidney, lima beans, soybean, lentils, hummus
    
  • Almonds, pumpkin seeds, poppy seeds, evening primrose seed (highest source of all foods), hazelnuts, peanuts, sesame seeds, sunflower seeds
    
  • Oats, wheat, whole grains
    
  • Eggs
    
  • Tofu, tempeh
    
  • Basil, dill.
    
  
  
• Kava kava (Piper methysticum) is available in the USA and Australia but not Canada or the UK. It is able to assist with insomnia and anxiety and doesn't lose its effectiveness over time.[21] Follow the instructions provided with its purchase.
  
• Take a warm to hot bath prior to going to bed. Have peaceful music playing and just relax. Leave off the lights when taking a bath and light some candles for a dimmer atmosphere. You can also add chamomile to the bath to include the sleep-inducing properties of the bath.
  
• Be sure to have exercised during the day. This improves sleep chances.
  
• Try meditation.
  
• Remember the rhyme: Don't dine after nine!
  

Warnings

• Avoid having grains, sugars, and caffeine at least five hours before bedtime.
  
• No drink on the market exists that can improve your ability to thrive without sleep. Sleep is the only cure for exhaustion and fatigue.
  
• Always talk to your doctor before changing your diet and about any concerns that you have in relation to sleep patterns or disturbances.
  
• Be aware there are food sensitivities as well as allergies. Any foods that are on the sleep aid list that actually keep you awake, especially by indigestion, are sensitivities. People with fibromyalgia need to become aware of food sensitivities because lack of sleep can have even more devastating effects resulting in greater flares and chronic pain interfering with sleep. Stress can set off fibromyalgia flares and lack of sleep can make you more vulnerable to flares.
  
• If sleep is interrupted, pay attention to the sleep cycle. Waking naturally after about four hours is one complete sleep cycle. If you roll over and go back to sleep at this point you can still feel refreshed by a full night's sleep, as long as you get that full cycle twice you will be rested. Two hours sleep followed by six is only one cycle. If you need to take medication after four hours and the pain wakes you, take your medication. Try to get a time-release bedtime medication from your pain clinic if you have chronic pain, waking up at pill time can really mess with your sleep cycle.
  

Things You'll Need

• Healthy food
  
• Water (plenty of it)
  
• Supplements (optional)
  

Manage Insomnia

Insomnia can be a particularly distressing illness, characterised by not being able to get to sleep or not sleeping for long enough to feel rested the next day. Insomniacs may wake up the day after feeling utterly drained, affecting their activities that day. But, how do you manage the condition? The ideal management plan should concentrate on the sleeping habits of the individual, in this article it is explained how! There is no saying that it is easy to beat the condition, however with this step by step guide combined with advice from your health professional, you should find managing the condition much easier.

Steps

1. Don't drink drinks containing caffeine for at least four hours before bedtime. Caffeine is a stimulant, so will make it very difficult to get to sleep or may cause increased wakefulness during the course of the night. Avoiding caffeinated drinks will no doubt improve sleep in any individual especially those with insomnia.
   
2. Establish routines. It is very important that if you are to gain control over your insomnia. The technique is simple enough, you should make sure you go to bed at the same time every night. Then wake up again at the same time in the morning, this way you are sleeping the same number of hours each night. It is important that you do not get up if you cannot sleep, instead just lay there and let the body get some rest.
   
3. Keep the temperature of your sleeping area to your taste,not too hot or not too cold. This is down to opinion, sleep at the temperature that is best for you. This way you will be much more comfortable and maybe sleep better.
   
4. Keep your bedroom as your bedroom and nothing else. If you remove distractions from the room, you will find that you sleep better. An example would be the Computer, mobile phones, televisions. All of which may cause a noise distraction and wake you up.
   
5. Try not to sleep during the day, use the night instead. If you feel sleepy during the day then try to put your mind to something. Persistent napping during the day will detract from the amount and quality of sleep you get during the night.
   
6. Take a hot bath, as this will help you to relax and as you cool down, you begin to feel increasingly sleepy!
   

Tips

• Stick with it! It may take some time for you to see a difference!
  

Warnings

• Trouble sleeping can be a sign of an underlying condition, if you are having long term sleeping problems then please contact your health professional.
  

Sleep when Stressed

Whenever you have a busy, stressful day, the mind does tend to hold onto the stress which makes sleeping very difficult. There are a few ways to rest without resorting to sleeping pills.

Steps

1. Develop or improve your existing sleep regime. Often small things can disrupt or prevent sleep quite easily.
   
   • Make sure your bedroom is a good environment for sleep. Your bedroom should be dark, a pleasant temperature and peaceful place dedicated only to sleeping. As this is not always easy, since it can be the only place you can personalize or have private space if you are not in your own house, if it has a lot of distractions, including media devices, posters, lights and electronics it can actually help to keep you awake.
     
   • Finishing any jobs on your "to do" list also helps as they won't be used by the mind as a way to stay awake. This may be as simple as doing any outstanding housework such as tidying the kitchen, putting away your papers or finishing your homework.
     
   • Consider a gentle exercise sometime before bed. It should be something soft and gentle such as stretching exercises that can relax the body. Doing an exciting or intense type exercise can flood the brain with adrenaline and keep you up. Tai Chi and Yoga can help some people.
     
   • Avoid eating too much or too little. Having a full stomach can keep you awake for hours, so can hunger pangs.
     
   • Consider if you are actually tired. Sometimes the mind is stressed, but it wants to continue to explore the issues you are currently facing that can make you restless. For these cases, it is best not to try to sleep, but to do some other activity to calm the mind down, such as reading, listening to calming music or doing some catchup chores such as paperwork.
     
   • Take a warm shower or bath before you sleep.
     
   • Peaceful music in the background, or aromatherapy can work for some cases, but it can also distract others if it has not worked for you in the past.
     
   • Meditation can help in some cases. But it can also allow the mind to become more active as it can enter a dreamlike state, or make your dreams more vivid. This is nothing to worry about at all as the mind often uses dreams to "data-dump" its issues and worries. Some who have stress and meditate before sleep sometimes wake from intense and disturbing dreams as the mind has been allowed to express itself better - something you possibly may not have been allowing it to do in the first place. With understanding, you can use this as a highly valuable tool as the dreams show what the mind is concerned with - either directly or symbolically - and you can then use that insight to address the issues, or like an intense aerobic exercise, the mind can relax more in day to day life if you allow it.
     
2. When you lie down, start with a progressive muscle relaxation. You should spend about five minutes or more to do this, but do not tense each limb for more than 5 or 6 seconds.
   
   • Start by spending a few minutes just watching your breathing, or something else such as the feeling of the bed linen or mattress.
     
   • Focus on your arms and hands and tense them as tight as you can for a few seconds. Do not tense them if they are painful, or if they will cause you pain. Spend a few seconds watching the tension, then, as you breathe out, relax them. Feel the arms slowly relax and feel heavy. If your arms feel pleasant, spend a few seconds or minutes focusing simply on that pleasant feeling. If you wish, you can move on to the next part:
     
   • Next focus on your legs, ankles and feet and tense them. Spend time watching the tension and how it feels. Then relax them. Let go of any tension. Allow them to become heavy and relax into the mattress. Feel the bed linen and be aware of it is time for sleep.
     
   • From here, focus on other body sections such as the buttocks, the back of the body, the front of the body, the shoulders, and the head. Tense each group, then on an out-breath, relax them, each time allowing them to become heavy.
     
3. If your mind is still racing, spend some time watching the mind and let go of any thoughts or feelings that arise. Allow the mind to relax, each time it tenses which each thought that occurs in the same way as the muscle relaxation.
   
4. You can also use a mental repetition exercise. Counting is a good one, or mentally noting "breathing in, breathing out". You can use a mantra if if works for you, such as "relax" or "peaceful".
   
5. You can also use imagination. You can use anything that works for you, but here are two simple examples.
   
   • Imagine finding a box with a sleeping potion in it. As you imagine drinking it, feel your body relax, your mind become tranquil and feel sleepy from your stomach and throat spreading through your limbs as the potion spreads through your system.
     
   • Imagine a lake of water or warm fog with a set of steps leading into it. As you walk down each step you can feel the fog start to make each part of the body it touches relax, and become sleepy, until you allow the fog to close over your head into peaceful and pleasant sleep.
     
6. If restlessness remains, start to examine that feeling of restlessness and let go of that as well. Consider if that restlessness is healthy for sleep, or if it is worth relaxing and letting go of it.
   
7. Give yourself time, by relaxing and by letting go of stress and tension in the body while keeping your mental agenda clear can help a lot in aiding sleep. Its now time to sleep. Those worries can wait.
   

Tips

• You may at some time notice that these methods are designed to occupy or distract the mind. This is exactly what the method is about as occupying the mind with a more peaceful object or theme eventually allows it to relax in its own time, where focusing on the stressful issue simply keeps you awake and stressed.
  
• Relax your entire body and just go limp. Don't tense up when you're stressed.
  

Fall Asleep Easily and Quickly

Everyone has times where they can't sleep. If you don't know how, this is the article for you.

Steps

1. Have a light snack. some warm milk or tea, a banana, or some whole wheat toast is good.
   
2. Brush your teeth. it is much easier to fall asleep with the taste of minty freshness in your mouth than it is with the taste of the food you just ate!
   
3. Put on socks. There was a scientific experiment that proved socks will help you sleep easier.
   
4. Put on clean, soft, comfy pj's.
   
5. Dim the lights. If you are afraid of the dark, make the room dim, but not dark. Leave the door open and a light on, or use the lamp or a light dimmer.
   
6. Relax. There are a lot of ways to do this. Pick which one is best for you.
   
   • Let your mind go blank and don't think of anything.
     
   • Make a picture in your head of a perfect world, and get rid of any unpleasant things that come in.
     
   • Play a relaxing video or audio track, for example, of heavy rainfall.
     
   • Read a book that is kind of "eh" to you. Not too boring so you just can't read it, but not too exciting that you don't want to put it down! A text book is good for this.
     
   
   
7. Make sure that your room is a comfortable temperature. A cool pillow, and a couple of warm cozy blankets are good.
   
8. Get a big fluffy stuffed animal. Sometimes, just the feeling that something soft that you can hold onto is there will give you a sense of security and let you sleep better.
   
9. Get into the habit of making your bed every day when you get up. It's easier to get in a fresh made bed every night than in a mangled up mess!
   
10. Put a glass of water next to your bed on a night stand every night so you will have a drink there if you wake up thirsty. This way you won't risk waking up too much. Make sure it has a lid and is plastic. Nobody wants to clean up broken glass and water at 3 in the morning!
    
11. Don't go to bed hungry. This will make it harder to sleep.
    
12. Use the bathroom before you go to bed and don't drink things that will make you really have to pee!
    
13. Don't watch any horror movies just before bed and try not to look at the time.
    

Know if You Have Sleep Disorders

Sleeping can be a real mission, but for some people it's a bit more serious. This article outlines common symptoms of sleep disorders.

Steps

1. Look for a combination of these symptoms:
   
2. Irritable and grumpy. You feel angry at everything and are less appreciative of things. Everything is gloomy and dark in your world.
   
3. Blurry vision. You may not know this, but people that get enough sleep every night have a better vision than those who don't. If your eyes lack at least 2 hours of sufficient sleep every night, your vision will suffer.
   
4. Hyperactive behaviour. Your brain will try to stay as alert as possible, but will not realise the hyperness you're displaying.
   
5. Inadequate thinking. You won't be able to work as hard in school or at work and will lose concentration easily.
   
6. Bags under your eyes. You may have swollen eyes or bags. Make up may cover it up, but please note that swollen eyes can get infected and need looking at.
   
7. Depression can be caused by lack of sleep and will most likely lead to unwanted habits and actions.
   
8. Repeated actions. You pace up and down, stare into space, wash your hands all the time. This is your brain sturggling to keep you awake. It can lead to serious long term disorders.
   
9. Consult with a doctor.
   

Tips

• There is hope for you though! Seeking a doctor's help through prescribed medicines will help you get your heavenly sleep.
  
• If you sleep with a sibling or roommate, and they REALLY don't care if you can't sleep, tell someone who can help you.
  
• Never let sleep deprivation or disorders get you down. You may feel agitated by it, but remember that there's someone who is in the same position as you.
  
• 12-19 year olds are most vulnerable to sleep disorders. If you aren't being taken seriously, take action yourself.
  
• Don't think about it too much. Just think that you have an entire day to enjoy and have fun, so just relax and ease up sometimes!
  

Use Snoring Remedies

Do you always find yourself snoring. Well, these Snoring Remedies should help.

Steps

1. Get a Snoring Mouth Piece.
   
2. Get a Snoring Chin Strap.
   
3. Sleep on Your Side.
   
4. 
   
5. Get a Snoring Pillow that will Adjust Head for Keeping Airways Open.
   
6. Lose Weight. (if Overweight)
   
7. Eat Right and Exercise to Reduce Neck Size.
   

Tips

• 1. A snoring mouth piece can help immediately stop snoring by adjusting your jaw so the throat won't relax and collapse. This causes the snoring when breathing and makes it impossible to get a good nights rest.
  
• 2. A snoring chin strap will help keep mouth closed while sleeping and this can provide immediate relief from snoring. This is a very good addition to the mouth piece because most people need something to keep their mouth closed while sleeping. It's not uncommon to use both the mouth piece and the chin strap.
  
• 3. If you can, sleep on your side because most snoring happens when sleeping on the back. Try placing pillows or a foam wedge behind you, so you won't roll over on your back.
  
• 4. A snoring pillow is designed to help position your head so it will allow air flow to pass freely without any obstruction. As we sleep certain head positions can cause a blockage in the air passage between our throat and windpipe.
  
• 5. If overweight, try to lose it. I know this isn't something that we want to hear, but this is the cause of some snoring problems.
  
• 6. By eating nutritious foods and exercising we can reduce our neck size which will increase the air passage in our throat. When losing weight this is usually the first place that we notice the results.
  

Things You'll Need

• Snoring Mouth Piece
  
• Snoring Chin Strap
  
• Snoring Pillow
  

Cure Sleeping Problems Naturally and Cheaply

We all have problems sleeping from time to time, the causes are varied and its impact on our daily lives depends on its frequency and severity. There are many over the counter so called sleeping remedies and aids available to buy but these can be expensive and not always effective. It is far better to try and find the root of the problem and to bring your regular sleeping pattern back by using inexpensive natural methods, such as relaxation.

Steps

1. Pain - Pain can make it difficult for you to fall asleep. If needed, take some pain relief medication 1 to 2 hours before going to bed. Check to make sure the pain relief medication does not contain caffeine as some pain relief medication marketed for migraine headaches do.
   
2. Take a warm bath just before bedtime
   
3. Stretching or yoga - both of these methods are useful to help the body relax. Ask your doctor if they would be suitable for your condition.
   
4. If you suffer from sleep Apnea try losing some weight, especailly around the neck area.
   
5. Depression and stress medications like Prozac can cause sleeplessness. If sleeping is a problem for you speak to your doctor about alternative medications that will not interfere with your sleep. An Alternative may be playing soft music or practising yoga or meditation before bed time.
   
6. Jet Lag - to help you stay asleep longer simply remain in bed even though you are finding it hard to sleep, gradually over the following days your body will re regulate itself again and you will sleep for longer.
   
7. Food - eating late at night will stop you from sleeping. Make sure there is a gap of several hours between eating and going to bed. Not only will you sleep better but also you will save money on all those late night snacks.
   
8. Caffeine and Alcohol - both of these will cause your sleeping patterns to be more fitful and waking up during the night either to use the bathroom or from just being too hyped up will be a regular occurrence. Switch to caffeine free drinks and drink less during the evening to both reduce bathroom visits and a caffeine buzz.
   
9. Music - Listen to relaxing music during the evening or in the bedroom while falling asleep.
   
10. Avoid smoking - Tobacco contains nicotine which is a nervous system stimulant and that will keep you up. Avoid smoking too late into the evening.
    
11. Restless leg syndrome - Low iron levels are one cause to ensure that you are getting enough iron in your diet from red meats, spinach or kale as examples. Vitamin E deficiency can also be a cause of restless leg syndrome so eat whole grain foods to up your intake.
    
12. Dedicated Use of the Bedroom - The bedroom must be reserved for sleeping, intimacy and sex. Avoid going over the days problem at work or discuss family issues during bedtime.
    

How to Sleep Better

If you've already managed to figure out at last, how to fall asleep, but you're having trouble getting good sleep through the night (i.e. tossing, turning , waking up more than once), this article will tell you what you can do to ensure a peaceful night's slumber.

Steps

1. Get on schedule. Varying your sleeping times by more than an hour can severely disrupt your sleep quality by "advancing the sleep phase". For example, let's say you normally wake up at 6 a.m. on weekdays to get to work, so you get to bed around 10 p.m. because that's when you start to feel sleepy (and it's also a good time to ensure 8 hours of sleep). If, on the weekend, you sleep in until 9 a.m., you probably won't be able to fall asleep that night until 1 a.m. again. In other words, your body thrives on running on a routine; erratic sleeping sessions will interfere with your internal "biological clock". For some people, and depending on work and routine, a very short rest in the afternoon (the Spanish call it the siesta) could help alleviate drowsiness some people experience during the day. But make sure not to oversleep.
   
2. Be mindful of what you eat or drink before bed. Your stomach should not be too full, but not too empty. Wait at least three hours after dinner before going to sleep. Digestion slows down while asleep, and a full stomach may interrupt sleep. Do not eat heavy foods for the few hours prior to sleep. Similarly, you should avoid going to bed on an empty stomach, as a completely empty stomach may equally interfere with your sleeping patterns.[1] Switch to decaf coffee and avoid tea, cocoa and cola drinks. Caffeine can keep you awake even if you drank it earlier in the day, as the effects of caffeine can last up to 12 hours. Avoid tobacco products in the evenings as well. Try to avoid drinking water or other fluids one hour before you go to sleep, but make sure you drink at least 2 litres of water during the day. A well hydrated body will not wake you up thirsty in the middle of the night. While alcohol will make you feel sleepy, it will reduce sleep quality. If you find that your stomach is grumbling for food and is keeping you awake, have a light snack about an hour before bedtime, but avoid foods high in carbohydrates or sugar. Stick to foods that contain high levels of tryptophan, such as milk, turkey, yogurt, soy beans, tuna, and peanuts. Tryptophan helps the body produce serotonin in order to relax.[2]
   
3. Keep the room as dark as possible. Exposure to light during the time you're supposed to be sleeping can disrupt your body's internal cycles. This has been documented in studies surrounding circadian rhythms.[3] Turn your light off, or use a very dim night light. Pull curtains across, blinds down or shut the shutters, to prevent outdoor lights from shining on you. If you wake up and see any kind of bright light, you'll have a much harder time falling back asleep. Try to eliminate all sources of light, including windows, LED clocks, computer lights and cable boxes; by covering them with heavy paper, cloth covers or blue tack.
   
4. Change your sleeping position. You may think that it's impossible to control what position you sleep in since you aren't fully aware of what you are doing, but it is possible and it can make a considerable difference. When you go to sleep, or if you wake up in the middle of the night, make a conscious effort to follow these guidelines until it becomes habitual:
   
   • Keep your body in a "mid-line" position, where both your head and neck are kept roughly straight. Don't use a flat pillow that causes your head to tilt down toward the mattress. Likewise, don't stack your pillows so that your head is propped at an angle.
     
   • Place a pillow between your legs if you sleep on your side. This will support your hips and make this position more comfortable.
     
   • Place a pillow under your legs, if you sleep on your back, to take stress off your lower back.
     
   • Avoid sleeping on your stomach. It's difficult to maintain the mid-line position, and it is more likely to cause aches and pains. If you must, bend one arm upwards and place it under your pillow. This will help alleviate stress on your back and neck by slightly propping up your body on one side.
     
   
   
5. Maintain your mattress. Turn the mattress over every few months. Replace it after 5-7 years of regular use. If you feel springs or ridges beneath the surface when you're lying on the bed, or you and your partner roll to the middle of the bed unintentionally, it's time to go mattress shopping. You may also find that the mattress is to blame if you find yourself sleeping better in another bed.
   
6. Exercise. If you have a sedentary job, a lack of physical exertion may be reducing the quality of your sleep. The human body uses sleep to repair and recover. If there isn't much from which to recover, your body's sleep cycle could be disrupted. A day of physical exertion (such as taking a run or a swim) or, better yet, regular exercise can make for deeper and more restful sleep. Don't exercise right before bed to help you get to sleep; it tires out your muscles, boosts your heart rate, and makes you even wider awake.
   
7. Make note of unusual circumstances. Many outside factors can contribute to overall sleeplessness, including stress, certain illnesses, or short-term post-traumatic stress. Have there been any recent events or changes that have been troubling or otherwise preoccupying you? This issue may be following you subconsciously and interfering with your sleep. If the issue itself cannot be addressed or resolved directly, consider employing relaxation techniques such as meditation.
   
8. Take Melatonin. Melatonin is a hormone produced by the pineal gland in your brain. The pineal actively converts serotonin to melatonin when it is dark, but when light is present it does not do so and the melatonin oxidizes back into serotonin. Artificial lighting (including computer or television monitors) can interfere with the synthesis of melatonin; supplementing with melatonin pills is a natural way to induce sleep, especially if you are physically tired at night but are still unable to fall asleep.
   
9. Visit your doctor. If you are concerned that you may have a sleep disorder, tell your doctor. Some of the most common sleep disorders are insomnia, obstructive sleep apnea (OSA), restless legs syndrome (RLS), narcolepsy, parasomnias, and heartburn (acid reflux). If you are indeed suffering from and are diagnosed with any of these conditions, your doctor will recommend treatment accordingly.
   
10. Ask your doctor about non-addictive sleep aids, if nothing else works.
    
11. Try plain antihistamine products (the ones that cause drowsiness) that are safe when taken without extra ingredients: no pain reliever, nor decongestant nor expectorant, etc. (Read the labels. Note: Check with your doctor if you take prescription drugs.). First try only 1/2 or even less of the usual dose to have less morning/daytime drowsiness. Half one kind with half of the other may prove desirable:
    
    • Corcidin-HBP (Generic: chlorpheniramine maleate, include ChlorTrimeton, or Equate Chlor Tabs)
      
    • Unisom-1 (Generic: doxylamine succinate, include Equate Sleep Aid)
      
    • also some people find Benadryl helpful for some time, but eventually becoming less effective as you build a tolerance (Generic: diphenhydramine-HCL, includes Sominex, Unisom-2, Equate Allergy Medication). This med should be used with care because you fall asleep quickly if you're sensitive (have not built up a tolerance), similar to passing out--so lie down to sleep.
      
    
    
12. Try tryptophan supplements. Tryptophan is the chemical in turkey that makes you feel sleepy after you eat. Tryptophan tablets are available at lower dosages at your family health food store and are available by prescription at more intensive dosages through your family doctor and pharmacy. The prescription is a high concentration intended to make you fall asleep more readily at nighttime.
    

Tips

• Try self-hypnosis to help you quickly get back to sleep when you need to counteract the effects of jet lag, get used to a time change, or accustom yourself to a new work schedule.
  
• Wear appropriate clothing that reflects the weather. Don't forget your feet—cold feet can keep you awake! Keep a sweatshirt or an extra blanket right next to the bed, just in case you get too cold at night. Feeling too hot? Learn how to sleep comfortably on a hot night. Feeling too cold? Learn how to sleep when it's cold.
  
• Avoid leaving your TV or music on overnight. If you need it to fall asleep, use the timer feature to make sure that it turns off by the time you fall asleep.
  
• Try waiting until you get really tired before you go to sleep. You will sleep better and be well rested the next day.
  
• Don't sleep too long. Shoot for 8-9 hours of sleep, because if you get too much or too little, you will be grouchy and tired the next day.
  
• Adding something constant and relaxing, such as hot chocolate, smooth jazz on the radio or a small, calming table fountain, has been scientifically proven to induce repleteness and relaxation, which, in turn, will help you sleep.
  
• Avoid eating sugary snacks before bedtime.Sugar gives nightmares to many people.If you get hungry before bedtime,consider drinking a glass of milk or something that is healthy and won't keep you awake.
  
• A cup of chamomile tea before you go to bed may help you sleep well.
  
• If you have an electronic alarm clock, turn it around, or, even better, cover it over with a blanket or a book. This will stop the light from the clock from keeping you awake, or from wanting to check the time.
  
• Get off the computer. The stimulation of new information from the internet keeps your brain awake and buzzing. Being off the computer for an hour before going to sleep will reduce this effect.
  
• As distressing as not being able to fall asleep may be, bear in mind that it is perfectly normal to experience a period of sleeping difficulties for a whole host of reasons, some perhaps unknown to the person unable to sleep, and that many people overcome insomnia naturally after a short period of time.
  
• Bear in mind that internet forums for people suffering from insomnia are not overly full of positive news for the simple reason that people who have overcome insomnia no longer have a need to go on those forums! People have recovered and continue to recover.
  

Warnings

• Monitor your use of sleep medication (over the counter or not), as they can become addictive, leaving you unable to fall asleep without them. Additionally, the medication's side effects may interfere with your daily routine, as well as reduce your overall sleep quality at night.
  
• Try not to fall asleep with the TV on, as it trains your body to need the noise in order to fall asleep. If you wake up in the middle of the night and find that it's unbearably quiet, you may have difficulty getting back to sleep.
  
• Don't use chamomile tea if you are allergic to ragweed, or are on blood thinners.
  
• If you choose to cover sources of light in your room, make sure you don't create a fire hazard - for example, do not cover a source of heat like a light bulb with paper or cloth.
  
• If you HAVE to leave the television on, turn the volume down low, or turn on the Music Choice channels. (Sounds Of The Seasons)
  

Recognize Symptoms of Sleep Apnea

Sleep apnea is a sleeping disorder that affects the way people breathe when they sleep. People that suffer from sleep apnea have interrupted breathing patterns or pauses (known as apneas), that can last anywhere from a few seconds to a few minutes and may lead to severe health conditions. Sleep apnea prevents those who suffer from it to experience a good night's sleep and may result in slow reflexes, poor concentration and daytime sleepiness. The condition may also result in more serious conditions that include diabetes, heart disease, stroke and more. Here are steps on how to recognize the symptoms of sleep apnea in yourself or others to prevent health problems.

Steps

1. Gather tools or assistance to help decipher your sleeping symptoms. One way to measure sleep apnea symptoms is to have your sleeping partner provide feedback on your sleeping patterns, especially if your behavior is interrupting your partner's sleep. If you sleep alone, record yourself sleeping with a video or audio recorder or keep a sleep diary so you can record the hours you spend in bed, any awakenings during the night, and how you feel in the morning.
   
2. Recognize the major signs and symptoms of sleep apnea. There are 4 major signs that indicate if someone suffers from sleep apnea.
   
   • Determine if snoring is chronically loud enough to disturb the sleep of others or yourself. Compared to normal snoring, heavy snoring will cause you to suffer from extreme fatigue and sleepiness during the day, whereas normal snoring won't affect your daytime health.
     
   • Determine if shortness of breath causes you to wake up frequently or if you choke, snort, or gasp during sleep. Although you may not be aware of some of these symptoms while you sleep, waking up feeling out of breath will be a sure sign.
     
   • Evaluate how you feel during the day. People with sleep apnea will suffer from extreme lack of energy, drowsiness or sleepiness during the day regardless of the time spent in bed. You may even fall sleep while performing important tasks such as working or driving.
     
   • Check for long pauses in breathing during the night. Although this symptom may be difficult to determine by yourself, supporting signs will include waking up feeling short of breath or experiencing restless or fitful sleep.
     
   
   
3. Recognize the more common signs and symptoms of sleep apnea. These symptoms are less severe, but may also indicate that a person suffers from sleep apnea. These symptoms include frequently waking up with a dry mouth or sore throat, experiencing headaches upon waking up, insomnia or frequent trips to the bathroom, forgetfulness and difficulty concentrating, and moodiness or depression.
   
4. Take sleep apnea risk factors into consideration. Depending on your physical traits or health background, you may be at a higher risk for suffering from either obstructive sleep apnea, central sleep apnea or both, which is known as complex sleep apnea.
   
   • Determine your risk for obstructive sleep apnea. Obstructive sleep apnea is the most common type of sleep apnea and occurs when the soft tissue in the back of your throat relaxes while you sleep, causing the airway to block, leading to loud snoring. People at a higher risk for obstructive sleep apnea are generally male, overweight, over the age of 65, a smoker, have relation to someone else with sleep apnea, or belong to the black, Hispanic, or Pacific Island races. Those who suffer from allergies or have thick necks, deviated septums, receding chins, or enlarged tonsils are also at risk.
     
   • Determine your risk for central sleep apnea. Central sleep apnea is less common than obstructive sleep apnea and involves the central nervous system. In central sleep apnea, the brain fails to signal your breathing muscles to work. People who suffer from central sleep apnea rarely snore and is common in males over the age of 65. Central sleep apnea is usually associated with serious illnesses such as heart disease, stroke and neurological disease.
     
   
   
5. Prevent sleep apnea by implementing lifestyle changes. By making healthy changes to your lifestyle, you may be able to prevent sleep apnea.
   
   • Decrease alcohol, sleeping pills and sedative intake, especially before going to sleep because they will interfere with your breathing patterns by relaxing your throat.
     
   • Quit smoking. Smoking increases fluid retention in your throat and upper airways and increases inflammation in the same areas.
     
   • Maintain consistency in sleeping patterns. By having a regular sleeping schedule, your body will natural relax and sleep better. Any existing sleep apnea episodes will decrease as your body gets more sleep.
     
   
   
6. Visit a doctor if you think you have sleep apnea for treatment and to prevent more serious health problems from developing.
   

How to Prevent Sleep Disorders