Speech That Should Be Given At Every Junior High Orientation
As you enter your teenage years, it is important to make sure that you get enough sleep and that you sleep well. Some teens sleep different lengths of time, either shorter or longer. But this is the time in your life to begin developing good sleep habits that will last you a lifetime.
A well used and healthy body has very little trouble sleeping. Unfortunately, the teen years are the years when too much junk food is eaten and teens get very little exercise unless they are into sports. You might be advised to get into a sport of some type, so you can get the exercise that you need.
Stress is the number one cause of short-term sleeping difficulties, according to sleep experts. Common triggers include school- related pressures, so entering junior high may cause a lack of sleep. Usually the sleep problem disappears when the stressful situation passes. However, if short-term sleep problems such as insomnia aren’t managed properly from the beginning, they can persist long after the original stress has passed.
According to a long-term study published in the 2004 April issue of Alcoholism: Clinical and Experimental Research, young teenagers whose preschool sleep habits were poor were more than twice as likely to use drugs, tobacco or alcohol. This finding was made by the University of Michigan Health System as part of a family health study that followed 257 boys and their parents for 10 years. The study found a significant connection between sleep problems in children and later drug use, even when other issues such as depression, aggression, attention problems and parental alcoholism were taken into account. Long-term data on girls isn’t available yet. The researchers suggest that early sleep problems may be a “marker” for predicting later risk of early adolescent substance abuse—and that there may be a common biological factor underlying both traits. Although the relationship between sleep problems and the abuse of alcohol in adults is well known, this is the first study to look at the issue in children.
Sleep allows your body to actively recharge itself and prepare for the next day. One good way of improving your performance and just feel and think better is sleeping soundly.
Deep sleep releases and regulates production of an important hormone in young adults called human growth hormone(HGH). Insufficient sleep can affect hormonal balance. And if you have ever lived with a teenage girl, you need all the help you can get in dealing with hormone balance. Sleep also helps with daytime concentration.
A pre-teen or teenager that gets enough sleep and sleeps well is more likely to be cheerful during the day. The better the teen sleeps, the happier the entire family will be. In reality, sleeping is your most valuable activity of the day. A sound sleep makes you feel and think better enabling you to perform better.
Teens often struggle with depression and can be a major cause of insomnia. If your teen is struggling with depression, they should have a physical with your family doctor to make sure there aren’t any serious medical problems that need attention.
A National Sleep Foundation survey found that college/university-aged students get an average of 6.8 hours of sleep each night. Partying, working, and a full class load are the main contributing factors to sleep deprivation among college students
Caffeine can have a pronounced effect on sleep, causing insomnia and restlessness. Although sugar can give a burst of energy, it’s short-lived and can cause uneven blood sugar levels. This can disrupt sleep in the middle of the night as blood sugar levels fall.
Tryptophan is an amino acid that is a precursor to serotonin, which is then converted to melatonin which is a natural sleep hormone. Carbohydrate snacks such as whole grain crackers before bedtime may help to promote sleep.
Magnesium is a natural sedative. Deficiency of magnesium can result in difficulty sleeping, constipation, muscle tremors or cramps, anxiety, irritability, and pain.
Light exposure plays a key role in telling the body when to go to sleep and when to wake up. Listening to slow, gentle music is an alternative therapy for improving sleep without medication.
Music has been found to improve sleep quality, decrease nightly wakening, lengthen sleep time, and increase satisfaction with sleep.
This speech about teens and sleeping should be given at every junior high orientation.
January 20, 2009
Some Basic Facts About Restless Leg Syndrome
Recent news stories and television commercials have brought home the discomfort of Restless Leg Syndrome sleep disorder (often known as simply RLS) to all of us. While of course those people who have suffered with the disorder for years know all too well the ways in which RLS can disrupt everyday life. As information about RLS becomes more widely known people may discover the cause of their mystery symptoms and begin to ask questions of their physician. Perhaps more importantly they will come to see their symptoms as real and not merely imagined and they are far from alone.
Probably the easiest description of how RLS affects a person is to say that it is a condition in which you are quite simply unable to relax. Whenever an individual sits down or lays down at night their legs begin to feel like pins and needles are being stuck into them or suffer a creepy or crawling sensation and the need to continually move, making it almost impossible to sleep. This in itself explains why one of the main results of RLS is insomnia.
As research data has become available it has been seen that many RLS sufferers also have other family members with the disorder and that there is therefore undoubtedly a genetic component to RLS. The genetic link is an important one when diagnosing RLS in children because they generally do not vocalize their discomfort or pain in the same way as an adult and the condition is often misdiagnosed, as muscle cramps, stress, arthritis and insomnia and focus is often put on the child’s irritability,restlessness and inattentiveness as what is said to be merely growing pains.
Also, pregnant women will at times find themselves suffering from the symptoms of RLS throughout their pregnancy with the worst symptoms of the condition appearing during the final trimester. However, because of the pregnancy, medication is usually not recommended except during the last two or three months when the effects on their unborn baby are going to be minimal.
The first concern of anyone suffering from RLS must be diagnosis because it is only after you have been diagnosed that treatment can start and relief begin.
Treatments for RLS can vary widely from one individual to the next and with the severity of the restless leg symptoms being experienced. Medication is frequently used for severe cases with Mirapex and Requip being two of the most well known used medicines. For individuals who do not like to take medication there are alternative treatments like acupuncture and a variety of homeopathic remedies. In addition, changes in lifestyle like relaxation, exercise and using hot and cold packs can also be used to relieve symptoms.
While it might seem appropriate to find the best relief for your symptoms on your own you should check with your doctor first as RLS can sometimes be a secondary condition and result from another condition or disorder as, for instance, when it appears during pregnancy. Making use of your own treatment plan might well cause further problems and therefore not bring about the relief you are looking for.
Because each person is unique individual so too are our symptoms and an understanding of this fact is central when it comes to a disorder like RLS. It is only with sound knowledge of this condition that proper restless leg syndrome treatment can begin and the leg pain which accompanies RLS will be a memory.
January 17, 2009
Sleep Apnea Is Both A Common and Potentially Dangerous Sleep Disorder
Sleep apnea is one of the commonest of all sleep disorders and affects almost eighteen million Americans. A sleep disorder that is characterized by interrupted breathing during sleep, sleep apnea is also indisputably the most dangerous of all sleeping disorders as it deprives the brain of critical oxygen and occasionally proves to be fatal.
There are two quite distinct forms of sleep apnea. Central sleep apnea is basically a neurological disorder in which breathing is interrupted as a result of signals sent from the brain. Obstructive sleep apnea is basically a mechanical problem where the windpipe is obstructed either by excessive tissue or by the unusual collapse or relaxation of muscle tissue around the windpipe. In either case however the results are basically the same with numerous interruptions to normal breathing which starve the brain of oxygen and place sufferers at heightened risk from such things as high blood pressure, stroke and heart attack.
Unluckily, diagnosing sleep apnea can be a problem because snoring, which is a common symptom and frequently results in sleep apnea being referred to as the snoring disease, is also often seen as a symptom of several other medical conditions. Snoring is certainly often present in cases of sleep apnea as the brain reacts to a lack of oxygen by awakening the sufferer enough to restart breathing and this often results in snoring.
This recurrent awakening through the night also causes a poor quality of sleep and it is not at all uncommon for sufferers to get up in the morning feeling even more tired than when they went to bed. This also leads to a feeling of exhaustion during the day and a great need to sleep.
However, tiredness arising from a poor quality of sleep is merely part of the picture and various other symptoms will also generally be seen including headaches in the morning, forgetfulness and a difficulty in maintaining concentration.
Without treatment the mounting exhaustion resulting from sleep apnea may produce serious psychological difficulties beginning with simple tetchiness and moving on to depression with noticeable changes in mood and behavior.
Both central sleep apnea and obstructive sleep apnea can be treated and, as long as the problem is caught at an early stage, this treatment can often be relatively simple. For instance, minor cases of obstructive sleep apnea caused by nasal congestion can usually be treated with little more than decongestants. Also, many cases of sleep apnea that are not especially severe can be treated using a mask which is worn during sleep and that provides a constant pressure of air to keep the airway open. Lastly, in the most serious cases surgery may be required and can be very effective, although it can also result in a variety of complications and must be approached with care.
Possibly the most important thing to bear in mind when it comes to treating sleep apnea is that because it carries with it the potential risk of respiratory failure sufferers ought not to be tempted to take sleeping pills or to use other forms of sleep enhancers without the approval of a doctor.
Natural sleep remedies undoubtedly provide an effective complement to medically prescribed medication and herbal remedies which are designed to improve both the quality and duration of sleep can assist in managing the excessive daytime sleepiness usually accompanying sleep apnea. Similarly, things like chromatherapy, aromatherapy and meditation and guided relaxation can help to combat the anxiety and insomnia which come with sleep apnea.
January 14, 2009
Get Help for Insomnia Using All Natural Herbs
Those who suffer from insomnia know that their sleepless nights are not only annoying, they can have lasting consequences. When you are lacking sleep, you’ll find that it significantly affects your daily life.
It’s possible to get a prescription medication to deal with the problem. However, the side effects of these medications can sometimes be as disturbing as the symptoms of your insomnia. If so, why not take a look at herbal treatments that have been shown to be an effective insomnia remedy.
Consider beginning with something relatively mild, such as chamomile. For countless generations, chamomile has been considered an effective means of inducing sleep. It is also believed to have anti-inflammatory qualities. This means it can help to soothe any minor discomfort you might be experiencing. Try drinking some chamomile tea before going to bed at night.
Lavender is another herbal treatment you might want to take a look at. Lavender is known for its ability to calm down the nervous system. People who experience insomnia due to stress and anxiety find this to be a particularly effective remedy. Try spritzing some lavender oil on your pillow before you go to bed at night.
Many people believe passion flower to be a very effective natural remedy for insomnia. It has calming and sleep inducing properties, and can even help to relieve pain. It was used by the ancient Aztecs as a sedative and analgesic.
Another popular insomnia remedy is St. John’s Wort. It’s been used for ages as a treatment for insomnia, as well as for other health concerns like depression and anxiety.
You could also try Valerian Root. This herb has been used for centuries in the treatment of insomnia. It is one of the most commonly used herbs for insomnia due to its natural sedative action. It is also frequently used as a muscle relaxant. It is known for its sedative action against not only insomnia but also restlessness and nervous conditions.
Be sure that you carefully follow the directions when using any herbal remedy, no matter what it’s for. The fact that they’re a natural product doesn’t mean that there can’t be side effects. Also, taking higher doses than recommended won’t speed up your treatment. And there’s a chance it will actually get worse.
Any one of these herbal treatments might be successful for managing your insomnia. But it will most likely require some patient testing before you find one that helps you the most.
« Previous Page