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Monday, March 15, 2010

Queen Mattress

Have you ever gone to a hotel and they told you they only have two queen beds available and as you walk into the room you realize they are full (double) beds, not queens?  Queen mattresses are 60 inches wide and roughly 80 inches long, which is at least 6 inches wider and 5 inches longer than a full size mattress.  If you sleep with someone the added inches can make all the difference in comfort.  A queen mattress is also a good choice for a guest bedroom, smaller master bedroom and for teenagers or single adults that tend to toss and turn a lot.

What are the different types of mattresses?  There is the spring mattress core, air mattress and memory foam.

Spring mattress core
A standard mattress consists of innersprings that are made of steel coils.  The steel coils are measured in quarter increments. The lower the number, the thicker the mattress, this is referred to as the coils gauge.  For example, 14-gauge mattress coils are of better quality than 14 to 15.5-gauge coils as higher gauge coils will give easy under pressure. The connective wires between the coils help the mattress keep its shape.  If the coils are not encased, they are not connected and the mattresses fabric maintains the mattresses shape.

During the 19th century the first springs were those used in buggy seats and are called Bonnell coils.  Bonnell coils are still used today in lower end beds.  These coils are hourglass-shaped and the top and bottom coils are wrapped around a portion of each coil and self-tied.  It is not recommended to get a Bonnell coil mattress if you have a bad back.  The life span is short, but the cost is pretty cheap.

Some manufactures like Beautyrest pre-compress the coils which will make the bed firmer and allows motion separation between each side of the bed.  Pre-compress coils are known as Marshall coils, Encased coils or Wrapped coils and they are tempered as well as wrapped individually in a fabric encasement and are fastened together using a metal clip so they remain organized and effective.  With the Beautyrest, high carbon magnesium is added, while the steel itself remains untempered.  

Tempering – An innerspring can either be tempered or un-tempered. Tempered innersprings are generally preferred because they are stronger, more resilient and therefore more durable. The tempering process, which involves heating the wire or innerspring unit to a high temperature, can be done electronically or in a tempering oven. The term "double tempered" or "twice tempered" is often used in the industry, but once a coil has been heated to the optimum temperature to achieve tempering, it cannot be tempered twice. Marshall coils are used in making futon mattresses as they are flexible enough to fold and unfold easily. The gauge varies between 13.75 and 17.  The durability depends on the quality of the gauge, use and weight of the individual sleeping on it.  The Better Sleep Council recommends changing your mattress every 8 -10 years.

The Off-Set coils, Continuous coils or Mira-coils have hourglass shaped coil with a squared head that can be knotted or unknotted. It is made of tempered steel and is a premium quality innerspring unit found in high end luxury brands such as orthopedic mattresses because they provide great support. Knotted Coils – The end of a coil is either knotted or unknotted. Knotting uses more steel and gives the coil more stability. Serta Mattress Company, Serta’s Perfect Sleeper mattress has Mira-coils because they have a hinging effect that appears to be made of one piece of tempered wire and normally has a high coil gauge count between 12.75 and 14.75, but uses less steel and a much thinner gauge of wire.

Air mattresses
Air mattresses have air chambers instead of springs to give you support.  Air mattresses can be used for camping to high-end luxury beds therefore the price range varies.  Typically air mattresses run about the same price as an innerspring mattress with comparable features.  Several companies produce adjustable firmness air mattress in various heights and with several types of foam, pillow tops and digital pumps with memory for individual pressure settings.  

Hospitals use adjustable firmness air mattresses that have special control mechanisms that will automatically change the pressure periodically by inflating or deflating several air chambers alternately.  This adjustment to the air mattress helps prevent bedsores by changing the pressure points of the patient’s body.  The air mattress is either constructed with a simple polyethylene bag or internally baffled, multi chambers of latex with bonded cotton exteriors.  The air chambers fit inside a removable two piece cover that looks like the outside of a standard innerspring mattress. The Regency Airbed mattress and base runs around $1000.00 at Sam’s Club.


Queen-Size air mattress and heavy duty pump with patent pending dual individual air chambers
Patented double wall seaming construction
Ergonomically designed dual hand controls with LED displays
Storage pockets in foundation for hand controls
"Whisper Quiet" computerized compressor
Patented tri-zone quilted tack-and-jump pillow top
High profile styling
Dimensions: 60" x 80"
Foundation is 10" thick
Depending how full you fill Air Chambers, mattress height may vary from 10 to 12 inches

Some air mattresses for camping are often filled with foam that expands when filled with air when the air valve is opened unlike conventional air mattresses that need to be pumped to inflate.

Foam mattresses
A foam mattress made out of latex or memory foam conforms to the body’s shape and alleviates the body’s pressure points.  Most mattress manufactures offer a line of foam mattresses in which price and quality vary widely. Foam mattresses come with three different types of foundations.  The box spring foundation contains an extra heavy duty springs for softer support and a bouncier mattress. The traditional wood foundation that increases firmness and stability and the grid foundation made from a combination of steel and wood for maximum solidity and support. Foam mattresses are known to last up to 20 years.

Manufacturers cover the mattress with upholstery layers adding cushioning and comfort that consist of three parts; the insulator, the middle upholstery, and the quilt. Expanded queen mattresses are also available.  With the expanded queen mattress you can increase your sleeping area by 10% while the mattress will still fit into a standard queen size frame or base.

While I can help you with information, unfortunately I can’t accompany you to the store when you go to make your purchase. You will need to do a little work yourself, so read through some online store reviews to get an understanding of what to look out for. With all of these queen mattress options, it is just good to know that you can find a queen mattress that fits your needs and gives you and your partner the “extra room” needed for a comfortable night’s sleep. 

Sunday, March 14, 2010

Skip Sex and 9 Other Wacky Ideas to Make Up for DST Lost Sleep | Understanding Summer Depression

Lea Lane is tired! Daylight Saving Time (DST -- also called "Daylight Savings Time") resumed at 2 a.m. Sunday. Clocks moved ahead an hour, allowing for more waking sunlight hours through the summer.

A bit of back story: Europe started DST to conserve fuel during World War I, and many countries now observe a form of "summer time." America adopted the idea from 1918 to 1919 and again in World War II, but now leaves time-change up to state and local governments. Hawaii, American Samoa, Puerto Rico and the Virgin Islands opted out.

I know, I know. In November we'll readjust the clock for fewer winter daylight hours. But right now, the most important thing in the entire world is to make up for that precious, delicious, much-needed, TRULY IMPORTANT lost hour of sleep!

If desperate to regain that hour, here are 10 compensating strategies for the next few days:

1--Eat dinner in five minutes or less, standing up. Do not use utensils or worry about food groups or calories. Hot dogs in buns are fastest, with onions and sauerkraut for fiber. Spray whipped cream from the can straight into your mouth for a fast and filling dessert. The time you save can be put to sleeping.

2--Do not drink anything after 6 pm. You may be thirsty from the sauerkraut and the whipped cream but you don't want to get up in the middle of the night to pee. To make up for the lost sleep due to DST, you'll need to dry out or hold it in.

3--Put your next day's clothes out, right by your bed. Do not select spandex or items with attached feet, as these take too long. Jumpsuits are fastest. Go commando. Do not bother with socks. Flip flops are easiest. Wear pants with elastic waistbands and tops with zippers. Do a trial run to see if you can dress in under a minute, and if not, drop one more item until you do.

4--Simplify night-time grooming. This routine often takes an hour if you count pimple-popping, toning, moisturizing, admiring yourself in the mirror and prancing around to a song in your head. Do not clip toenails or nose hair. Do not tweeze chin hairs. If you must shower, hop in and out in a minute, multi-tasking by peeing in the shower and exfoliating as you dry off. No shaving or hair washing. As for teeth, do not floss, and unplug the three-minute toothbrush that beeps. Just put some toothpaste on your finger and swipe around for 10 seconds, or chew gum in the shower.

5--Get into your bed an hour earlier, and relax. Do not under any circumstances think of scary things such as the financial crisis, health care, or Karl Rove. Especially do not think of the Eric Massa-Glenn Beck dialogue. You might try counting down, but forget sheep; think in terms of long lists, such as Tiger Wood's girlfriends.

6--Leave the TV off. If possible record the shows you will miss by going to bed early. If you must fall asleep with the TV on, be sure to set the snooze function, which you probably never knew you had; otherwise you might wake up to an infomercial with the Slap Chop man and have terrible nightmares.

7--Skip sex. Lack of grooming will no doubt alleviate that hour-draining activity. I know some of you don't take an hour for sex. Some of you don't even don't partake, in which case you're out of luck and must make up the lost DST hour in the other ways, for sure. Exception: If sex usually takes five minute or less you may indulge, as it results in deeper sleep. But I can offer suggestions for future reference if you PM me.

8--Get deeper sleep from the hours you do have. This may mean taking a sleeping pill to knock you out. Do not take it with water. (See above, no water allowed.) And this is not suggested if you are alone. If the pill doesn't go down be sure your partner knows the Heimlich maneuver.

You can also lower the blinds to keep the light out and tie up the dog or cat so they don't jump on the bed. If your partner snores you can stuff one of those socks you're not wearing in his or her mouth to keep the noise from waking you up. If they stop breathing entirely have the phone right by your bed along with instructions for CPR. This may tire you out and aid in deeper sleep for both, especially for the one suffocated.

9--Skip breakfast. Since you haven't had sex and haven't expended much energy you can sleep through breakfast. (No morning sex, needless to say. This would negate the additional hour gained from no nighttime sex!). If you are famished you can toss dry cereal in your mouth as you dress.

10--Shorten and simplify your morning grooming routine. Do not use that roller to remove dandruff on your clothing. Do not brush your teeth. Skip deodorant. Do not style your hair. Do not shower (even if you have not showered the night before. Not really needed this morning unless you spent the five minutes to have sex.) Most of all, do not sit on the toilet and read until evacuated. Simply hold it in, splash water on your face and strategic areas, gargle with some mouthwash, run your fingers through your hair and jump in your easy-to- put-on clothes.

If you follow these rules you will now be sick to your stomach, dirty, ungroomed, sloppily dressed, constipated, hungry, thirsty and horny. But you will have made up the lost DST hour!

As an alternative, stay in bed a couple of mornings, preferably with a partner, and have some great sex and extra sleep. That's the best way of all to initiate Daylight Saving(s) Time.

resource:  http://www.huffingtonpost.com/lea-lane/skip-sex-9-other-wacky-id_b_498339.html

Understanding Summer Depression
Symptoms, Causes &Treatment of Reverse Seasonal Affective Disorder

This article offers an overview of reverse seasonal affective disorder, the rare summer form of SAD that can signifcantly impact on the lives of sufferers.

Summer depression is a rare variant of seasonal affective disorder (SAD) with a spring onset, affecting sufferers through the lighter, hotter months. It manifests with some symptoms that are the reverse of those suffered in the winter form. It is sometimes referred to as “reverse seasonal affective disorder” or “summer SAD”.

The most common type of SAD is often described as “winter depression”, and includes symptoms such as low mood, oversleeping and increased appetite. These symptoms occur in the autumn and winter months.

Symptoms of Summer Depression
The DSM-IV notes SADs as “specifiers”, seasonal patterns that can occur within major depressive or bipolar disorders. Sufferers of summer SAD may experience some or all of the following symptoms during the spring and summer months:
  • Depression, feelings of hopelessness
  • Loss of interest and/or enjoyment in activities
  • Anxiety
  • Insomnia
  • Feelings of irritability
  • Feelings of agitation
  • Poor appetite
  • Weight loss
  • Increased sex drive
  • Suicidal thoughts and feelings
These symptoms subside in the fall, reappearing the following spring.

Causes of Summer Depression
Like other types of depression, determining a cause is not straightforward, and clearly more research is needed to better understand this disorder. Winter depression is strongly linked to a lack of sunlight, so it is logical to assume that summer depression may be linked to too much sunlight. Although this may be an important part of the picture, the little research that has been carried out suggests that temperature increases play a much more significant role.

Prevalence of Summer Depression
Summer SAD is thought to affect less than 1% of the US population. These sufferers appear to live in hotter regions and, as is the case with other depressive disorders, they are more likely to be female. It is hard to determine the true number of sufferers and significance of gender variation, as people may feel uncomfortable coming forward. Some may manage their symptoms themselves, without seeking advice.

Treatment for Summer Depression
The symptoms of summer depression may have a significantly negative impact on sufferers’ lives, making it difficult for them to function. As with the causes, there is very little evidence on how best to treat to treat summer SAD, though a few possible treatments have been highlighted by researchers.

Sufferers often attribute their symptoms to the summer heat, reporting relief from symptoms by staying indoors and keeping cool. Some find relief in air-conditioned environments and/or taking regular cold showers.
So far, summer SAD has been shown to respond to antidepressant medication, which helps to elevate mood by altering levels of certain neurotransmitters, such as serotonin. These chemicals are strongly linked to mood and have shown to be effective in treating other types of depression, including winter SAD. Since it may take several weeks for antidepressants to kick in, a doctor may suggest beginning a course of medication in the late winter, before the onset of symptoms.

In non-seasonal depression and winter SAD, sticking to a healthy diet, doing regular exercise and accessing talking treatments have all been shown to be helpful, though it is unclear if these will help summer SAD sufferers.

For some self-help strategies, including information on sleep and diet, read Self-help for Summer Depression. Anyone suffering symptoms of summer SAD should seek advice from a qualified health professional.

Saturday, March 13, 2010

Terminal Insomnia

Rose knows that terminal insomnia, also referred to as late insomnia, sleep-offset insomnia or end of night awakening is a type of insomnia where you wake up too early and can’t fall back to sleep.  Usually the person that experiences terminal insomnia gets less than six and a half hours of sleep a night; this generally will affect senior citizens and women more than men.  Depression and stress are the main reasons why people are afflicted with terminal insomnia which results in afternoon sleepiness, poor concentration and the inability to feel rested in the morning.  This condition is typical of advanced sleep phase syndrome (ASPS).

Advanced sleep phase syndrome is a disorder that is described by a person falling asleep earlier and waking earlier then their desired time.  Remember your dad or grandfather falling asleep in his favorite chair right after dinner?  Like my father, he falls asleep very early and gets up before the crack of dawn.  Even though his sleep pattern is different than most, he still gets roughly the same amount of sleep than those that don’t have ASPS.  He still wants to nap in the early afternoon, as he doesn’t understand why he feels so restless during the day.  Typically someone with ASPS will fall asleep between 6pm and 9pm at night and wake as early as 1am to 5am in the morning.  If you feel you suffer from ASPS your doctor may recommend a sleep study where a polysomnography will monitor your sleeping habits. Then the doctor may prescribe chronotherapy or light therapy as a possible treatment option.

Some people with advanced sleep phase syndrome have earlier cycles of melatonin and core body temperature levels that will wake them up earlier than the average person.  These symptoms of ASPS must be present at least three months in order for the person to be diagnosed accurately. ASPS has been shown to affect only 1% of adults, but is much higher in the elderly and is known to run in families.  Genes have been discovered that link this syndrome with the body’s circadian rhythms and as a result is not necessarily a threat to one’s health, most people do not seek treatment until it affects their nighttime social activities.

You may find that you are losing out on evening social events because you would have to force yourself to stay up later and when you do stay up later your body’s circadian rhythm will still wake you up in the early.  This cycle will eventually cause sleep deprivation and other sleep disorders.

Once diagnosed by your doctor or sleep specialist using a polysomnography in an overnight sleep lab, ASPS can be treated with light therapy in the evenings or behaviorally with chronotherapy. Polysomnography (PSG) a sleep study is a multi-parametric test used to monitor sleep patterns or polysomnograms.  The patterns are recordings of the biophysiological changes that occur during sleep that include the brain, eye movements, muscle activity and heart rhythm.  In the 1970’s, breathing functions respiratory airflow and respiratory effort indicators were added along with the peripheral pulse oximetry to determine if the patient suffered from the sleep disorder obstruction sleep apnea (OSA).

Light therapy is a fluorescent light box that produces a dose of light that is 10,000 lux. Lux is the measurement of light intensity.  Indoor light is less than 400 lux, while outdoors in the sun produces 50,000 lux or more.  People with ASPS can use a light box for about 30 minutes each day to get beneficial results.  You can purchase a light box through your doctor’s office or online and it usually costs between $100 and $400. If you purchase a light box online make sure you are getting the prescribed amount of lux. Light therapy has mild side effects such as; nausea, headaches and eye strain but these effects dissipate with time. People that have retinal disease, diabetes or that take certain medications should have a special eye exam before considering light therapy.

In chronotherapy an attempt is made to move bedtime and rising time later and later each day, around the clock, until these times reach the number of hours of sleep per night an individual needs to be fully functional. While chronotherapy has been successful for some, it is necessary to rigidly maintain the desired sleep/wake cycle routine. Any deviation in schedule tends to allow the body to revert back to its original sleep pattern and once again you will experience terminal insomnia.

If you suffer from terminal insomnia and find that it is interfering with your social life or causing restlessness during the day it is advisable to consult your physician as he may recommend a sleep specialist to determine which treatment is right for you.
Good Evening,
Rose Sheepskill

Friday, March 5, 2010

Snore No More Pillow

Rose knows there are a number of products on the market that help eliminate snoring. One product is a pillow that touts the fact that it will help you to stop snoring. How does this product work? If you sleep on your back and use this anti-snoring pillow, you will snore a lot less. It induces the snorer to sleep with their head titled to the side by gently lifting and shifting the head to decrease the potential obstruction of their airway passages.

Does it work? Yes and no…Dr. Narcolepsy has tried and used an anti-snoring pillow on many of his patients while doing a sleep study at his clinic. When using a snore no more pillow along with a snoring mouthpiece he found that many patients don’t snore at all. Using the pillow alone worked about 50% of the time. A snoring mouthpiece holds the tongue in place so it doesn’t fall back into the mouth during the night, while the pillow lifts the head to open the airway. Most of his patients suffer from sleep apnea and have a weak soft palate causing the tongue to fall back against the uvula that creates the vibration or snoring. Those that have a stronger soft palate may only need a snore no more pillow to do the job.

If you try an anti-snoring pillow and it doesn’t completely solve your snoring problem then maybe you need another snoring remedy. Other lifestyle factors that can contribute to snoring are; a poor diet, lack of exercise, being overweight and alcohol consumption. Being overweight can add excess fat and weight to the neck and studies show that losing just 10% of your weight will help reduce the pressure on your neck and open up your airway. Alcohol could also be part of the cause, especially if you have a weak soft palate, as alcohol will relax your throat muscles even more. Try to eliminate alcohol at least 2-3 hours before bedtime. Some medication could also play a part in weakening your muscles. If you are on medication and snore, consult with your physician as he may offer alternative medication or treatment.

Snore no more pillows are made with varying densities of hypoallergenic memory foam which will support your head and neck. Care: hand wash and air dry. With any memory foam product you will notice a factory smell which will dissipate over time. There are many anti-snore pillows on the market check on line for product descriptions and reviews. You will find that companies carry pillows for those snorers that sleep on their side and well as on their back. If snoring is a result of sleep apnea you many need a CPAP machine. Contact your physician if you feel your snoring is causing any additional health concerns.

Snoring Solutions


Rose knows just about everyone snores occasionally. 
Even a baby or a beloved pet may snore! But snoring can affect the quantity and quality of your sleep. Poor sleep can lead to daytime fatigue, irritability and increased health problems. And, if your snoring is so loud that your bed partner can't sleep, you may end up banished from the bedroom.

Sleeping in separate bedrooms doesn’t have to be the remedy for your snoring. In fact, there are many effective treatments for snoring. Discovering the cause of your snoring and finding the right cure will vastly improve your health, your relationships, and, of course, your sleep.

How to stop snoring

Snoring can often seem like a problem without a solution – especially when it is getting in the way of a good night’s sleep for you and your partner. If you want to stop snoring, it is important to consider the cause and severity of your snoring. Identifying the cause can help you choose the right cure.

It also makes sense to try some simple non-invasive treatments first to see if they will reduce or prevent your snoring. See the section on Self help tips and remedies below for more information on these snoring cures.
  • Sleep on your side
  • Elevate the head of your bed
  • Limit alcohol and medications
  • Clear your nasal passages
  • Lose weight
You may find that your snoring persists even after trying these changes. If your snoring results from a more serious cause, a cure may be more complex – but there are solutions. Your nights don’t have to be noisy! Read on to learn more about the possible causes of your snoring as well as treatment options. If you can uncover the cause of your snoring, you should be able to find a cure that is right for you.

Whats the cause of snoring?

Where does the snore sound come from?

Snoring is caused by a narrowing of your airway, either from poor sleep posture or abnormalities of the soft tissues in your throat. A narrow airway gets in the way of smooth breathing and creates the sound of snoring.
People who snore often have too much throat and nasal tissue, or “floppy” tissue that is more prone to vibrate. The position of the tongue can also get in the way of smooth breathing.  Evaluating how and when you snore will help you pinpoint whether the cause of your snoring is within your control or not. Enlist your sleep partner or keep a sleep diary to help you determine the possible cause of your snoring

Tip: The way you snore may reveal why you snore!

If you snore
  • With your mouth closed: a problem with the tongue is probably the culprit
  • With your mouth open: your snoring is likely related to the tissues in your throat
  • Only on your back: your snoring is probably mild – improved sleep habits and lifestyle changes may be effective cures
  • In all sleep positions: your snoring is more severe and may require a more comprehensive treatment
Causes and Risk Factors of Snoring
      Causes out of our control       Causes within our control
  • Heredity - A narrow throat, a cleft palate, enlarged adenoids and other physical attributes which contribute to snoring can be hereditary.
  • Being middle-aged or beyond - As you age, your throat becomes narrower, and the muscle tone in your throat decreases.
  • Being male - Men have narrower air passages than women and are more likely to snore.
  • Allergies, asthma, a cold, or sinus infections - Blocked airways make inhalation difficult and create a vacuum in the throat, leading to snoring
  • Being overweight or out of shape - Fatty tissue and poor muscle tone contribute to snoring.
  • A history of smoking – Smoking (or exposure to second-hand smoke) relaxes muscles and creates nasal congestion.
  • Alcohol or medications - Alcohol and  medications increase muscle relaxation leading to more snoring.
  • Sleeping posture - Sleeping flat on your back allows the flesh of your throat to relax and block the airway.

Snoring problems and relationships

Snoring can get in the way of a good night’s sleep and a healthy relationship with your spouse or partner.  Many couples affected by snoring resort to sleeping in separate bedrooms in order to get a good night’s sleep. This arrangement may help both people sleep better, but it can disrupt communication and intimacy.
Mild snoring that isn't related to sleep apnea responds well to home remedies. Finding a cure for your snoring problem can result in an improved quality of life for you and your loved ones.

Sleep partners of people who snore heavily often awaken over twenty times per hour. The constant sleep disruption and excessive tiredness caused by noisy snoring takes a toll on social and physical aspects of a relationship.

Many partners of snorers decide to sleep in separate rooms, and the resulting lack of bedtime chatting and physical intimacy can lead to a strained relationship. The person who snores often becomes isolated and frustrated about a problem they seemingly have no control over.

Negative health effects of snoring

The most typical health problem snoring causes is loss of sleep for both the person snoring and his (or her) sleep partner. The snoring noise combined with tossing and turning often keep both people from sleeping soundly. Sleep deprivation has significant consequences: excessive sleepiness, irritability, and lack of productivity during the day, as well as negative health repercussions.

People who snore chronically are often middle-aged and overweight, and snoring may indicate a more serious underlying medical problem.

Snoring and sleep apnea

Snoring can also be a symptom of sleep apnea, a potentially life-threatening condition. While snoring is caused by narrow airways, sleep apnea is a true breathing obstruction, which requires the sleeper to awaken to begin breathing again. A person with sleep apnea wakes up many times a night to regain breathing, but usually remembers nothing at all about the awakenings. Snoring is a common symptom of sleep apnea, but snoring by itself does not involve the cessation of breathing.

Snoring relief: Self help tips and remedies

In addition to the self-help tips listed at the beginning of the article, the following cures for snoring may be worth a try.

Tip: The tennis ball trick

Do you sleep on your back? Try the “tennis ball trick”: sleep with a tennis ball (or any ball of approximately the same size) attached to the back of your pajama top. (You can sew a pocket or safety-pin a sock to the back of the pajama top, then put a tennis ball in it.) The tennis ball is uncomfortable if you lie on your back, and you will respond by turning on your side. Soon you will develop side-sleeping as a habit and not need the tennis ball.
  • Lose weight – Losing weight is often a very effective cure for mild to moderate snoring. Even a little bit of weight loss can reduce fatty tissue in the back of the throat and decrease snoring. 
  • Sleep on your side – If you sleep on your back and snore mildly, sleeping on your side might cure your snoring altogether.
  • Elevate your head – Try elevating the head of your bed four inches, which may make breathing easier and encourage your tongue and jaw to move forward. Sleep without a pillow (or with a specially designed pillow) to make sure your neck muscles are not crimped.
  • Avoid certain foods, alcohol and medications before bed - Alcohol and certain medications increase relaxation of throat and tongue muscles, which makes snoring more likely. Sleeping pills or tranquilizers may help you sleep, but they will also relax your muscles and increase the chance of snoring. High-fat milk products or soy milk products cause mucus to build up in the throat which can lead to snoring as well.  
  • Clear your nasal passages - Having a stuffy nose makes inhalation difficult and creates a vacuum in your throat, which in turn leads to snoring. Nasal decongestants or nasal strips may help you breathe more easily while sleeping. Antihistamines can help with allergies, but will relax throat muscles and cause snoring.

Alternative remedies for snoring – Are you ready to take up singing or a new instrument?

Singing – Singing can increase muscle control in the throat and soft palate, reducing snoring caused by lax muscles. Playing the didgeridoo – Thinking of taking up a new instrument? Learning to play a didgeridoo can strengthen the soft palate and throat, reducing snoring.

Medical cures and treatments for snoring

If your own efforts to stop snoring do not help, consult your physician or an otolaryngologist (ENT, or ear, nose, and throat doctor). If you choose to try a dental appliance for your snoring, you will need to see a dentist specializing in these devices.

Continuous Positive Airway Pressure (CPAP)

To keep your airway open during sleep, a machine at your bedside blows pressurized air into a mask that you wear over your nose or face

Dental appliances, oral devices, and lower jaw/chin straps

Dental devices, which often resemble the mouth guards worn by athletes, can help open your airway by bringing your lower jaw or your tongue forward during sleep.

Most dental devices are acrylic and fit inside your mouth; others fit around your head and chin to adjust the position of your lower jaw. A dentist specializing in sleep disorders can help fit you for one of these devices.


Certain surgeries, including Uvulopalatopharyngoplasty (UPPP), Thermal Ablation Palatoplasty (TAP), tonsillectomy, and adenoidectomy, increase the size of your airway by surgically removing tissues or correcting abnormalities. Using a scalpel, laser, or microwaving probe (radiofrequency energy), a surgeon may remove tonsils, adenoids, or excess tissue at the back of the throat or inside the nose, or reconstruct the jaw.

The Pillar procedure, or palatal implantation, is a new surgery which has shown promising results for snoring. Small plastic implants, less than an inch-long in size, are inserted into the soft palate using a syringe-like instrument. The procedure is usually performed in a doctor’s office under local anesthesia, with little pain and mild side effects. Scar tissue builds up around the implants, causing the tissue of the soft palate to stiffen which ceases the vibrations that cause snoring. The down-side of this procedure, and any surgical cure, for that matter, is that it is relatively new and it is expensive. Most insurance plans does not cover surgery for snoring.

See your doctor or dentist to discuss the medical treatments available and to decide which might help you eliminate snoring.
resource:  http://www.helpguide.org/life/snoring.htm

Tuesday, March 2, 2010

Surgery to Stop Snoring

Rose knows when she was married more times than not her and her husband had to sleep in separate crypts let alone the same double-wide coffin due to his loud snoring. This is a problem with many couples today…they sleep in different rooms because one is a habitual snorer. While you might consider surgery to stop snoring as the extreme, for most that have a chronic snoring problem, it is no surprise that surgery sounds like a good solution. Chronic snoring can be a ‘side effect’ to another serious medical issue and you should talk to your doctor before your health worsens.

If we snore we hate to admit to it and even if we do admit to it, we don’t think it’s serious enough to talk to a doctor. We hate doctors. They cost us time and money. So, we spend our money on stop snoring aides such as; nasal strips, chin straps, tongue guards or an at-home method, like a shirt that doesn’t allow you to turn on your back…. Lol. If, you have a sleep routine it is hard enough to remember to do everything, let alone put on an uncomfortable snoring aide. You’re going to have to keep a sleep routine check list!

Surgery to stop snoring is definitely a way to reduce the number of things you need to do to get ready for bed. Like any surgery it is not only expensive but there are possible risks involved such as infection and scar tissue build-up. Scar tissue could make you snoring worse and might even close your breathing air passage. Are you ready to accept the risks? Have you consulted with an experienced surgeon? Have you talked to your insurance company to see if the surgery is covered? Most insurance companies feel that surgery for snoring is elective unless you are a chronic snorer and an otolaryngologist (ear, nose and throat specialist) finds it medically necessary. You may need to have a sleep study done to determine the cause of your snoring and depending on the diagnosis will depend on which specialist you will need to see for proper treatment. Remember, I said before snoring is usually a result of another health problem.

You may have enlarged tonsils and adenoids or excess uvula tissue, which constrict your air passage. A UPPP or uvulopalatoharyngoplasty will remove the excess tissue which usually decreases snoring by widening the airway. You will stay in the hospital a day or two and expect full recovery to take at least three weeks. During recovery, swallowing will be difficult and you will have to eat a liquid diet for a bit. UPPP is effective in decreasing snoring, but over the long period of time has cured only 46% to 73% of the cases. You may experience a change in your voice. A risk of infection and a condition called ‘nasal reflux’ may result. The average cost is between $10,000 and $12,000.

A LAUP or laser-assisted uvulopalatoplasty is a modified UPPP as the surgeon will use a laser instead of a scalpel to shorten the soft palate and cut away the uvula. Because the laser is so hot it cauterizes the wound as it cuts. When the wound heals and a scar is formed, the new tissue is smaller and stiffer than it was before and therefore decreasing your ability to snore. The LAUP procedure may involve two to five outpatient sessions spaced from four to six weeks apart and each lasting for about 30 minutes. This procedure isn’t recommended for sleep apnea patients or light snorers, but those with chronic snoring and those that snore loud and disruptive. Note: LUAP may alter your voice. Average cost is about $1500 to $2000 per procedure.

Cautery-assisted palatal stiffening operation or CAPSO uses heat to burn or cauterize tissues of the palate. When the palate heals, the resulting scar tissue will be stiffer and less likely to cause snoring. Patients experience postoperative pain, but not as much as UPPP or LAUP procedures. This surgery is relatively inexpensive as it cost roughly $150.00 per treatment and is done on an out-patient basis. Risks are minimal compared to the other procedures. Note: this is an experimental surgery and hasn’t been fully evaluated. Researchers need to conduct more studies on CAPSO before we recommend it.

If your snoring is a result of a blockage in the nose, nasal surgery will remove any obstructions or correct a deviated septum. A deviated septum is one of the most common causes of snoring and can often be slightly corrected without the use of invasive surgery. The septum is, in essence, the flap of skin and cartilage that divides your two nostrils. Because the majority of the septum lies within your nasal cavity and cannot be easily seen, many people would never know they had a deviated septum if it wasn't for the snoring. Many patients who receive septum surgery for medical reasons elect to get a full rhinoplasty while they are under the knife. Keep in mind, however, that many insurance companies will cover septum surgery for the purpose of reducing snoring, while few, if any, will cover a rhinoplasty for cosmetic reasons. A rhinoplasty costs vary depending on surgeon and the city performed. In Indianapolis, it will cost $3750 - $5500.

If you suffer from OSA (obstructive sleep apnea) your doctor may suggest genioglossus and hyoid advancement which prevents the collapse of the lower throat by pulling the tongue muscles forward. The genioglossus is a major tongue muscle that advances, retracts and depresses the tongue. The hyoid is a u-shaped bone at the base of the tongue that supports the tongue muscles. The tongue suspension procedure keeps the tongue from falling back over the airway during sleep. A small screw is inserted into the lower jawbone and stitches below the tongue. This procedure is usually performed along with others and is potentially reversible. If this operation is done in the hospital it can run as high as $8000 on an out-patient basis $500.

Somnoplasty also known as radio frequency tissue ablation (RFTA) uses a needle electrode that emits energy to shrink excess tissue. The tissue is reabsorbed by the body thus shrinking the soft tissue of the palate which can help minimize snoring. This procedure is performed under a local anesthesia as an outpatient surgery and designed to lessen bleeding and postoperative pain. Pain can be controlled by over-the-counter drugs like Tylenol. More than one treatment is required and the final cost could run as high as $2500. Radio frequency procedures are still under study therefore, there are no statistics on its effectiveness. Many hospitals may not have the equipment to perform a somnoplasty. An even newer type of procedure using radiofrequency energy is called coblation channeling. Unlike somnoplasty and other procedures that shrink tissue, coblation channeling both shrinks and removes excess tissue.

Snoreplasty or injection snoreplasty is also a new procedure where a hardening agent is injected into the soft palate to promote scarring and stiffening of the tissue. Injection snoreplasty is performed on an outpatient basis under local anesthesia. After numbing the upper palate with topical anesthetic, the hardening agent is injected just under the skin on the top of the mouth in front of the uvula (upper palate), creating a small blister. Within a couple of days the blister hardens, forms scar tissue, and pulls the floppy uvula forward to eliminate snoring. This procedure is less painful and less expensive than other options running around $700 - $1,000 for the two required treatments. Tylenol and throat lozenges or spray are suggested for pain management. Patients can return to work the next day. Though snoring may continue for a few days, it should eventually lessen. A post-procedure sleep test may be administered to fully evaluate the effects of the procedure.

Forty-five percent of normal adults snore at least occasionally, and 25 percent are habitual snorers. Thirty percent of adults over age 30 are snorers. By middle age, that number reaches 40 percent. Clearly, snoring is a dilemma affecting spouses, family members and sometimes neighbors. If your spouse is sleeping in the other room because he/she snores and other snore remedies haven’t worked, you may want to consider surgery to stop snoring. So STOP THE SNORING MADNESS and get back into bed with the one you love.
Good Day,
Rose Sheepskill

Monday, March 1, 2010

Nightmares? Get a Solid Headboard | Feng Shui Bedroom Dos and Don'ts

Rose knows there are Dos and Don't when it comes to the position of your bed with Feng Shui. She found this information on http://www.bocafengshui.com/fengshuibedroomarticle.html.

Death Position (your body in direct line with bedroom door so you could be dragged by your feet out the door.) Big Feng Shui Bedroom Don't!

Bed right up against a toilet on other side of wall or toilet directly above or below bed on another floor of the house or in another apartment (bad for your health.) Another Big Feng Shui Bedroom Don't!

Your body in direct line with the bathroom door. Again, a Big Feng Shui Bedroom Don't! If there is a bathroom door, close it when you are sleeping to protect you from negative energy. If there is no door,
hang a 30 mm Hanging Crystal, or use a
Negative Energy Blocker on the floor to block the negative energy from the bathroom.

Head of your bed under or up against a window. This position is preferable to the previous positions, but it can make you feel insecure or unsafe. To offset the security issues, use a bed with a solid headboard.

Storing items under your bed. Another Huge Feng Shui Bedroom Don't! Energy needs to flow around you while you sleep and if you store anything under your bed the energy is obstructed and your sleep is disturbed and your energy will be depleted. Additionally, anything you store under your bed can affect your sleep. If you keep negatively associated items like divorce paperwork or bankruptcy papers under your bed you might be having nightmares about your troubles. Take all these things out from under your bed. Even better, get them out of your bedroom. Do not sleep with your troubles.

Storing items over your bed. Yet Another Large Feng Shui Bedroom Don't! Things physically hanging over your head symbolically represent life problems 'hanging over your head.' You may also have difficulty sleeping because you have a fear, that you may be unaware of, that something might fall on your head. Children are most
susceptible to that. This is why it is important not to have shelves, book cases, toys, heavy items that might fall on you, or anything protruding from the wall over your bed while you are sleeping.

Having a bedroom that does not look like a bedroom. Bedrooms should be goal oriented - sleep and maybe romance. Offices in the bedroom make sleep and romance very unlikely to occur. This is one of the reasons why computers do not belong in the bedroom. If you are having trouble sleeping because you have bills on your mind, make sure you do not store your bills or pay your bills in your bedroom. Same for schoolwork. And children's bedrooms that look like toy stores have too much Yang energy (awake) and are too much fun to sleep in. Televisions are only a problem for people who have problems sleeping.

Stagnant energy (stale energy that does not move, a form of negative energy) in the bedroom. It is easy to forget to clear the energy in the bedroom. You can clear energy by burning
candles or incense, ringing bells or gongs, spraying aromatherapy sprays, using natural crystals, or many other methods. If you are not sure of how
to space clear using the other tools, there is nothing simpler or quicker than aromatherapy sprays.

Good Day,
Rose Sheepskill