Sleeping Disorders

9 Keys to Sleeping Better .....because sleep occupies a vital portion of a persons life. Approximately 20 percent of the general population suffer from some form of sleep disorder.

Stick to a regular schedule. Go to bed and get up at the same time each day, even on weekends.

Try to get regular exercise. This can help you downshift from the hustle and bustle of the day to the more leisurely pace of the evening. The ideal time to exercise is in the late afternoon or early evening.

Use your bed primarily for sleeping. Train your body to associate your bed with sleep. If you use your bed as a TV couch or makeshift office area at other times of the day, your body will not as easily connect being in bed with getting to sleep.

Invest in a good bed. A really good night's sleep can start with a really good bed. Make sure it's not too soft, too hard or too old.

Don't take your worries to bed with you. Schedule time earlier in the evening for dealing with them, then set them aside until morning.

Don't go to bed on a full stomach. Don't eat a large meal late at night because your digestive system will have to work overtime. If you're hungry, eat a light snack about an hour before bedtime. That should quiet the "rumbles" and let you get to sleep.

Aim for quality sleep. You'll feel more rested after 6 hours of sound sleep than you will after 8 hours of light or disturbed sleep.

Develop a pre-sleep routine. Repeat a few relaxing activities every night to tell your body it's time for bed. Good choices include taking a warm bath, doing some gentle stretching, listening to quiet music or reading.

Don't try too hard. If you can't fall asleep within 15-20 minutes, get up, go into another room and listen to music, read or watch TV. Come back when you're tired enough to fall asleep.

Sleep disorders are common, with insomnia affecting one-third of the population. Half of the people who have chronic medical conditions such as diabetes, hypertension and heart disease are also affected by sleep disorders.

Answering "yes" to any of these questions may indicate symptoms associated with insomnia.

Do you often feel depressed because you can not get to sleep?

Do you worry about things and have trouble unwinding?

Does it take you more than a half an hour to fall asleep?

Have you used sleeping pills or alcohol to help you sleep?

*Tips: The following herbs have been used with great success in treating insomnia patients...

Kava Kava: Reduces anxiety, relaxes muscles and aids sleep.

Passion Flower: For a peaceful sleep.

Chamomile: Soothing to the nerves, helps sleep.

Answering "yes" to any of these questions may indicate symptoms associated with sleep apnea.

Does your family members complain about your loud snoring at night?

Have you been told that you sometimes stop breathing when you sleep?