what is sleep apnea Archives | Holistic Edinburgh Hypnotherapist and Coach

Help with Sleep

Do you need help with sleep now?

When it comes down to sleep problems there are three areas that need to be addressed if you want to learn how to get a better night’s sleep.

  • CHANGE YOUR MINDSET

You need to learn to relax your mind and stop worrying about sleep. The more you obsess about sleeping or not sleeping the more difficult it will be to sleep. Accept where you are and how you feel and focus on relaxing instead. Think of what you want instead of what you fear or don’t want. Expect the best and accept the rest.

  • LEARN HOW TO RELAX YOUR BODY

If your body is relaxed, your mind will soon follow. You need to give your body the message it is time to wind down.  Avoid activities that stimulate your body before sleep and train yourself in self-hypnosis or meditation or use hypnotic tapes to relax.Get enough exercise during the day so that you are tired when you go to sleep.

  • KEEP HEALTHY SLEEPING HABITS

Condition yourself to follow routines that help you sleep. In detail here’s

A few tips to help you sleep better tonight:

 

  • Do not drink alcohol before going to sleep

Alcohol might seem like a good idea before sleep because it makes you feel relaxed. However, although you may fall asleep faster you will also be more likely to wake up when the alcohol leaves your body and your sleep quality will also be poorer because alcohol increases the amount of REM sleep you get to the detriment of deep sleep.

  • Do not use your bed for anything  except sleep and sex

Mental associations are vital to how well you sleep. If you work on your bed or you watch TV on it your mind will not associate it with sleep and therefore will not automatically relax when you are in it!

  • Dim your lights before sleep – and expose yourself to bright light in the morning

Your body releases melatonin when it is dark and it suppresses it when it is light. When melatonin is in your body you feel more drowsy and when it is suppressed you feel more awake. So dim your lights before bed and open the curtains as soon as you get up. If you get up when it’s dark consider buying a light-box (they simulate daylight)

  • Avoid Stimulants before sleep

Do not smoke, exercise heavily, drink caffeinated drinks or take sugary sweets before bed.

  • Get Regular Exercise

If you exercise during the day your muscles will relax and they will remain so when you sleep so you are less likely to move a lot in bed. Also, exercise is a good way to release anxiety and stress, and it also helps ease depression. You don’t need to go to a gym to exercise. Walk everywhere and you will already feel the benefits.

  • Create a Relaxing Atmosphere

What relaxes you? Candles? Incense? Soothing Music? A Bath? A good fiction book? Luxurious bedsheets? A nice pillow and cozy cushions? A comfortable bed? Beautiful curtains? Consider coloring your room a nice relaxing soft blue or purple, or whatever you find relaxing. Use lavender oil or amethyst crystals, candles and whatever else makes you feel relaxed. Switch the phone off, shut the computer down and enjoy the calmness for its own sake.

  • Listen to a relaxation tape

There are lots of relaxation tapes available over the internet. If you are looking for relaxing Music, positive affirmations, hypnotherapy for relaxation, to reduce stress and anxiety and improve sleep and self-esteem you will find an excellent one here: 
Relaxation Music, Sleep Music, Relaxing Music for Stress Relief

If you feel none of these works for you it doesn’t mean hypnosis is not for you. It just means you need a more personalized approach.  Call me on 075 4424 7800 and not only I will address your specific issues when it comes to sleep but I will also record a personalized tape for you tailored to your personal needs and requirements.

Learn More about sleep 

 

Sleep Apnea

What is Sleep Apnea?

This is a sleep disorder that happens when as your throat muscles relax during sleep the airways become obstructed and you find it hard to breathe. When this happens your body wakes you up so that the muscles in your throat can start to work again, the airways are cleared and you are able to breathe once again.

This problem is usually caused by

  • Low muscle tone - especially with the onset of old age your throat muscles can be weakened and so that they cannot keep your airways open when the throat relaxes.
  • Obesity - being overweight can mean that fat stored in your neck is so heavy that the muscles in your throat cannot handle it effectively. When this happens your airways get blocked.
  • Physical Abnormality - if you have enlarged tonsils these might cause your airways to become blocked therefore making it hard for you to breathe. It could also be that your airways are naturally smaller than other peoples'. This increases your chances to develop sleep apnea.

How do I know if I have Sleep Apnea?

The most common symptoms of sleep apnea are:

  • Loud snoring (irregular)
  • Headaches (in the morning)
  • Daytime sleepiness

Loud snoring is the most common symptom of sleep apnea and it is to be distinguished from regular slow steady snoring. This type of snoring is often accompanied by gasping, moaning and choking caused by the struggle for air that follows the apnea (restriction of the airways) episode.

Morning headaches can be an effect of sleep apnea. This is because of the lack of oxygen to the brain caused by the obstructed airways. Morning headaches can also be caused by sleeping too much(oversleeping) so be careful not to confuse the two.

Daytime sleepiness can happen when you just don't get a chance to sleep deeply enough. If you suffer from apnea you can be woken up many times a night and this will make it impossible for you to experience deep sleep. As a result, you will suffer from sleep deprivation with all its side effects.

How do you treat sleep apnea?

1

Reduce your weight

If your apnea is caused by being overweight as you reduce your weight so are the fatty deposits in your throat reduced. Most of all avoid eating large meals just before going to sleep. Since you'll have no chance of using up the energy, it will be stored in fat, therefore, worsening the problem. 

2

Avoid Alcohol , sleeping pills and smoking

Alcohol and sleeping pills cause your throat muscles to relax even more than normal. This can worsen the problem even further. Smoking causes your airways to narrow even more. On top of this smoking is a stimulant and will make it harder for you to fall asleep so at least do not smoke just before going to bed. 

3

Change your sleeping position

 Some people find that they only get sleep apnea if they lie on their back. So try changing position and lie on your side. You could also use pillows against your back so that you don't roll over during the night. Alternatively, you could lift your bed so that the gravitational force against your neck is reduced.

4

Improve your muscle tone

There are ways to improve your muscle tone. One is practicing Yoga, playing the didgeridoo or practicing the Buteyo Breathing Method  (also used for treating Asthma)

5

See your doctor

Your doctor will be able to correctly diagnose your condition. They can also suggest surgery or help you get a machine called CPAP which helps your airways stay open by pumping air into your mouth.

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