sleep problem (cont'd)

salam semua...
seperti yang telah dijanjikan...nak sambung balik pasal tidur ni...here goes...thanks to mr. google again for the sources...this are taken from here and here...jom baca...

Common types of sleep problems and sleep disorders

Sleep apnea sleep disorders- not it...too serious...

Sleep apnea is a common sleep disorder that can be potentially very serious, and even life-threatening. In sleep apnea, your breathing stops or gets very shallow while you are sleeping. Each pause in breathing typically lasts 10 to 20 seconds or more, and the pauses can occur 20 to 30 times or more an hour. During the episodes of apnea, the sleeper wakes up to breathe again, disrupting sleep, and also suffers from a brief lack of oxygen.

Symptoms of sleep apnea include:

• Frequent gaps in breathing during sleep (apnea)
• Gasping or choking for air to restart breathing, often causing sleeper or partner to wake
• Loud snoring
• Feeling unrefreshed after a night’s sleep and excessive daytime tiredness

Snoring- nope i guess...and i dont have a roomate..its not going to be a problem anyway..=)

Snoring, which is sometimes confused with sleep apnea, can be a significant obstacle to quality sleep both for yourself and your partner.
Snoring is caused by a narrowing of your airway, either from poor sleep posture, excess weight or physical abnormalities of your throat. A narrow airway gets in the way of smooth breathing and creates the sound of snoring. The snoring noise doesn’t necessarily that the airway is obstructed, as it is in sleep apnea. Snoring may accompany sleep apnea, but not always.
There are many self help remedies and cures for snoring. If you are a mild snorer, sleeping on your side, elevating the head of your bed, or losing weight may stop the snoring. Don’t give up trying to find a solution for your snoring – it will make you and your partner sleep better.

.

Restless Legs Syndrome (RLS) and Periodic Limb Movements in Sleep (PLMS)- just not it!

Restless legs syndrome (RLS) is a disorder causing an almost irresistible urge to move the legs (or arms). The urge to move occurs when resting or lying down and is usually due to uncomfortable, tingly, or creeping sensations in the legs or affected limbs. Movement eases the feelings, but only for a while.

Periodic Limb Movement Disorder (PLMD) is a related condition involving involuntary, rhythmic limb movements, either while asleep or when awake. While most people who have Restless Legs Syndrome also have PLMD, only some people with PLMD also have RLS.

RLS can occur on its own or be related to other medical conditions, such as anemia, kidney disease, pregnancy, thyroid problems, Parkinson’s or alcoholism. RLS may run in families.

Alternative therapies, lifestyle changes, and even nutritional supplements have proven helpful for RLS and PLMD sufferers.

Narcolepsy- totally not it!falling asleep out of sudden...gila la kalau macam ni...

Narcolepsy is a neurological disorder that causes extreme sleepiness and may even make a person fall asleep suddenly and without warning. Specific causes of narcolepsy are not known but people with narcolepsy are lacking hypocretin, a brain chemical which regulates sleep and wakefulness.

The “sleep attacks” experienced by people with narcolepsy occur even after getting enough sleep at night, and make it difficult for people to live normal lives. Falling asleep during activities like walking, driving or working can have dangerous results.

Symptoms of narcolepsy include:

• Intermittent, uncontrollable episodes of falling asleep during the daytime
• Excessive daytime sleepiness
• Sudden, short-lived loss of muscle control during emotional situations (cataplexy)

Narcolepsy may be genetic, but it also appears to be influenced by environmental triggers. Treatment requires a combination of medication, behavioral treatments, and counseling.

Insomnia- this is it!i guess...hmmh...lets read some more...

Almost everyone will be affected by insomnia at some point during life(oh,no wonder!). Insomnia – a short term or chronic inability to get high quality sleep – is a common sleep problem and can be caused by a variety of things including stress, a change in time zones, an altered sleep schedule or poor bedtime habits. Whether your problem is an occasional sleepless night or a series of them, plenty of solutions exist to help you get better sleep. Whatever the cause of your insomnia, being mindful of your sleep habits and learning to relax will help you sleep better and feel better.

 The great news is that insomnia doesn’t have to be a permanent problem-thank god... In many cases, self help techniques, including improved sleep hygiene, relaxation and cognitive behavioral therapy (CBT), can alleviate insomnia and promote better health as well as better sleep. Medications should be a last resort for insomnia – they do not provide lasting treatment and have numerous possible side effects.ok,no medication... But if insomnia lasts for a month or longer with no relief, then doctors consider it chronic...owh no!kira2 dulu...ok,baru 2weeks...fuhh....

 

ok,since medication should be avoided, there are food that can help you sleep...this is taken from here...lets see what is it...tak payah makan ubat tidur da...lepas ni minta si pakcik beli semua...hehe...kesian si pakcik...

 

Banana - Contains melatonin, serotonin and magnesium.(never thought of it...ingatkan orang makan for energy je...)

Chamomile tea - Loaded with calming effects that could reduce your physical and mental stress level.(ini aku tau..terlupa pula tentang teh...teringat pula kat mak,selalu buat teh tanpa gula before tidur for herself...tp aku yang minum selalu...haha...lagi satu,orang cakap teh boleh kuruskan badan...so,siapa2 yang nak kurus,bolehla try...cakap pada diri sendiri ke aku ni?tett...haha...teh o ye kawan2 n tanpa gula lagi elok,teh susu tidak diterima pakai untuk kurus..haha..XD)

Almonds - Loaded with magnesium and definitely good for the heart.(owh,baru tau..tapi mahal la benda ni...kalau nak,ada je kat padang besar tu..pernah juga beli,sedap juga..=) lagi satu orang cakap ianya baik untuk otak...so,siapa2 yang nak pandai,sila2la makan selalu..)

Oat - More goodness of oats. It stimulates production of melatonin in the body at night.(owh,oat juga...baru  aku tau...kadang makan juga kat rumah...kalau tak pun,mak buat,aku yang makan...hehe...selalu kena bebel mak sebab malas buat sendiri..=P)

ini bukan oat sebenarnya..ni cereal yang ada oat...aku suka cereal ni terutamanya yang strawberry..sebab ada strawberry betul...sedap..tapi da lama tak makan sebab susah nak cari...benda ni imported..kalau aku jumpa mesti aku beli punya...=)

Hot chocolate - Chocolate is a great source of anti-depressant agent. It calms the body too.(ok,ni aku suka...yummy...sape yang tak suka chocolate kan..hee...=) )

ok guys,let get ready to sleep...or semua orang da tidur ni?hehe...tak apa..nite2 everyone...

thanks for reading...=) hope u enjoy this...