Tips to deal with insomnia


Sleeping is as crucial for well being as eating is. Yet millions of people face difficulty in falling asleep or settle asleep. This kind of sleeping disorder is termed as insomnia. The incapability to sleep can end up with results like low energy, fatigue, inability to concentrate, irritability and in extreme cases it can lead to hallucinations. These effects can change your individuality and negatively impact your work and domestic life. If you are a sufferer of insomnia, then here are a few methods you can use to get a little bit of rest.

How to handle insomnia and sleeplessness?

  • Exercise and Diet: Try to avoid eating too much right before heading to bed. The full stomach can cause weight gain, but along with it, overly filled stomach can also make you feel uncomfortable and thus give you sleepless nights.
  • Reduce your caffeine intake as much as possible (coffee, chocolate and soda)
  • To keep mind and body healthy exercise once in a day, but avoid exercising right prior going to bed, as the amplified energy level will make it hard to fall asleep.
  • Limit the sum of naps you take throughout the day if it leads you sleepless at night.
  • Manage stress: while resting in bed do not think about the stress you are facing in your life. It’s hard to try, but if you avoid thinking of things which lead to stress in your then you might get a sound sleep.
  • For avoiding the stress full issues at night, try to think about the happy moments of your life while resting in bed.
  • Acknowledge some other time of day to solve the stress full issues.
  • Write down notes, how you will solve the problems, as over thinking in bed can surely lead to insomnia.
  • Bedtime schedule: try to go to bed at a specific time, which is not too late or too early and try to wake up at a specific time in the morning.
  • Before going to bed, take a warm water bath or listen to some relaxing music.
  • Try to follow a strict bedtime routine every day.

On the subject of Genetic Sleeping Disorders


Sleeping disorders are common evils which cause people to seek out for help from pharmaceutical remedies, physicians, books, and psychologists. Some of these sleeping disorders run in family unit due to a genetic component and hence this types of sleeping disorder which are transferred from one generation to another are termed as genetics related disorder or simply genetic sleeping Disorder (when related to sleep). Some sleep disarrays are not only irritating, but they can also act as a dangerous threat to health.

Common Genetic sleeping disorders

1.     Hypersomnia: Hypersomnia is too much of sleepiness, which makes an adult to sleep more than 10 hours a day. It is caused by many physiological reasons like stress, anxiety, bad eating habits and many more, even though in many studies it is found that Hypersomnia is transferred from parent to their progeny and thus hypersomnia is categorized as a genetic sleep disorder by many sleep specialists.

2.    Neurological Sleep Disorder: The restless leg syndrome is one of the most common sleep disorders, and its frequency increases with the increase in age. This genetic neurological sleeping disorder causes spiky sensations and forces a person to shake or move his leg while trying to sleep.

3.    Sleep Apnea:  Another widespread sleep disorder is sleep apnea, which habitually runs in families. In sleep apnea the airway keeps blocking the way of air during sleep, causing the person to wake up and start breathing again. This is usually genetic problem, sometimes due to overweight or diabetes type 2.

4.    Fatal familial insomnia: Also known as worst sleep disorder, it is rare of the rarest genetic sleeping disorder. It is caused due to gene mutation and makes it difficult for the sufferer to sleep at all.

5.    Narcolepsy: Narcolepsy is a neurological state which causes an individual to feverishly and abruptly fall sleep, for up to half an hour at a time. This typically is a genetic condition.

6.    Insomnia: This is a very common sleeping disorder, it makes it difficult for a person to sleep and hence provide an individual with sleepless nights. There are many reasons behind the occurrence of insomnia and genetics is one of them.

How to avoid sleeping disorders?

sleeping problems

Prevent sleeping problems

Are you spending sleepless nights which are stealing your morning freshness? Does terrifying nightmares are threatening you? Or do you trouble your sleeping partner from sleep talking? Well, if your answer is YES! Then you are victim of sleeping disorders. Sleep disorders affects millions of people from all around the world. Causes of sleeping disorders may vary from person to person. These disorders may affect you during daytime because good sleep is essential for optimal fitness and can affect hormonal levels, mood swings and weight.

Effective tips to deal with sleeping disorders:

Sleeping disorders are not merely limited to insomnia there are variety of sleeping disorders which can trouble you somehow. The sleeping disorders like sleepwalking, sleep talking, nightmares and sleep apnea are common in this stressed and busy life. Slowly and steadily, it is possible to get rid of sleeping disorders.

Maintain healthy lifestyle: A healthy lifestyle is a key to unlock stress free sleep. If you eat healthy green food and avoid smoking, drinking, drugs even junk food, you are likely to get soothing sleep at night.

Set a regular schedule for sleep: In order to get proper sleep, you need to set schedule for sleep. In hustle and bustle of life, people now use to sleep during morning and wakeup at nights. This habit is really very bad for your sleep and can results various sleeping disorders. You can set particular time to sleep and go to bed at that time only.

Avoid nap: Naps during daytime can ruin your night sleep. Your body will not get required rest through these naps. These naps can make you feel restless during night. So it is strongly recommended that you should avoid small naps.

Avoid heavy dinner: For good health light and healthy dinner is always recommended. If your dinner is heavy and spicy it can even create hurdle in your sleep. So, you should eat healthy and light dinner to get proper sleep.

Control stress: One of the major causes of sleeping disorder is stress. In order to get rid of any kind of sleeping disorder, you have to remove stress from your life. In case you don’t know how to do it, you can take help of sleep specialists.

Nightmares! – Is it possible to get rid of them?

The question, “How can you get divest of my nightmares?’’ curse many people present in the world. Nightmares can occur to any person belonging to any age group. And there could be several reasons behind the experience of such bad dreams.  Almost every person on earth has experienced nightmares, and many studies are being made to know what cause nightmare. Nightmares can be originated by physical conditions which adversely affect the health. And Stress is among one of the major causes, which result for nightmares. It is widely observed that if an individual is under extreme stress condition, he experience the worst of the worse nightmare. The stress after trauma can also result for nightmare. In many studies it is found that nightmare in many people is due to genetics. And many other triggers of nightmare are depression, anger, rage, aggressiveness, tension, phobias, quarrels, bad mental health, poor family relations, communication gap and scared social life.

Many other reasons behind occurrence of nightmare are withdrawal of medications or any other sort of treatment, also sudden discontinuation of alcohol and drugs specially the tranquilizers, may generate nightmares. Please consult your doctor, when you face nightmare after withdrawal of any kind of drug, which you have been using as a medication for a long period of time.

Nightmare also depends on some physiological reasons such as duration of your sleeping hour, body metabolism, your eye moment during the sleeping hours. High body temperature, fever, or any sort of bad health condition yields for night mare.

Techniques to ease the effect of nightmare

To elope nightmare out of your life, you can opt following techniques, this may not help you completely but can prove out to be a good help to overcome your fear. And you can do to by sharing your bad dream with your family member or friends. You can also note it down in your diary or phone, exactly the same as it happened in your dream. Try to end your nightmare as a happy story. And after ending the story as a happy one go through it every night, and after reading go to sleep. These will surly help you to overcome your fear.

Do You Talk in Your Sleep?

Sleep talking

Know about sleep talking:

Have you ever been told that you murmur sweet nothings in your sleep? Or your child screams out streams of jabbers at late night? Well, if YES is the answer, then these are clear symptoms of sleep talking. Sleep talking is a sleeping disorder that includes unconscious talking in sleep. Sleep talking can vary from rubbish, senseless mumbles and rage, to complex and absolutely logical statements. The nighttime babble may be harmless, or it could be explicit.

The behavior of sleep talker can vary from person to person. Interestingly, in most of the cases, sleep talker forget about the entire night incident. And many sleep talkers even deny that they mumble or scream in the nights. Sleep talking is kind of disorder that can happen to anyone, as it is not inherited disorder. Its effects are more in males and children as compared to women. This disorder is mainly a result of insomnia, alcohol, fever, stress, nervousness and depression. This disorder comes with other sleeping disorders like night terrors, sleepwalking, confusion arousals, sleep apnea and behavior disorder.

Though sleep talking is not a physically risky disorder, but it can be tremendously embarrassing for people. It can also be a foremost annoyance to anyone who is trying to sleep nearby, even result insomnia to those who share the room.

How to get rid of sleep talking?

It is possible to get rid of sleep talkingIn case you want instant result, you should visit sleep specialist as soon as possible. Specialist doctor will first diagnose your problem and then suggest an appropriate solution to your problem. Doctor may also consult your sleeping partner and friends to get in-depth details of your sleep disorder.

In order to treat this disorder, you need to reduce stress level as much as possible. Try to bring positivity in your life. It might be difficult, but it is not impossible. With adequate sleep it is possible to reduce sleep talking. If you consume alcohol and drugs, then you have to avoid them as much as possible.

Feel good, eat healthy….. Sleep well!

Is sleepwalking dangerous for health?

Do you feel fatigued all around the day? Do you sense augur all the time? Or is there something which depresses you? Well, if so, then sleepwalking can be a consequence of any of this mental ailment. Sleepwalking is a sleeping disorder, which causes you to get up and walk at night. The sleepwalker will not react during the event and forget about the entire event of walking during sleep. Even when a family member tries to memorize about the night walking incident, the victim will decline it. Such mental trauma disturbs a person both mentally and physically.

Causes of sleepwalking:

More than one factor can be responsible for sleepwalking. These factors can be environmental, physical, mental or genetically. The primary reason behind sleepwalking can be characterized as:

Stress: Along with giving sleepless nights, a stressed brain can also result sleepwalking disorder. When the human body endures physiological stress beyond capacity, sleepwalking is likely to happen, possibly coinciding with the body’s inability to rest.

Inadequate sleep: Many a time’s sleeping chaos can also make you walk at nights. Chaotic sleeps does not provide proper rest to brain, hence brain get disturb and result sleepwalking.

Alcohol: Over consumption (beyond capacity) of alcohol can be responsible for making you walk during nights. Drugs can also make same bad impact on human body.

Genetics: Human genes can give sleepwalking disorder to healthy and happy person! Through genes this disorder is passed from one generation to another.

Medical Condition: Poor medical condition can also result sleepwalking. Mental trauma like fever, arrhythmias, gastro esophageal reflux, panic attacks, nighttime asthma, and nighttime seizures can result sleepwalking.

How to stop sleepwalking?

Fortunately, it is possible to stop sleepwalking. You can get rid of this mental disorder without any subtle medical treatment. Just follow above instructions:

  • Get adequate sleep
  • Limit stress with the help of meditation
  • Avoid bedtime stimulation

Sleepwalking is not at all healthy for brain. It can result plenty of ailments which are really very bad for mental health. Sleepwalkers have to bear problems like memory loss, insomnia, sleep talking, bad tempers, fragileness etc.

What is Insomnia?


Get the sleep you need, and don’t remain a victim to sleepless nights and to Insomnia. Insomnia is a sleep disorder that involves trouble falling asleep and in some cases difficulty staying asleep. If you find yourself waking up often during the night and having trouble going back to sleep, waking up too early in the morning, and feeling tired upon waking you are experiencing symptoms of Insomnia. Whether you are experiencing one or all of these symptoms, you need to talk to your doctor and get help for your Insomnia.

There are two types of Insomnia: primary and secondary.

Primary Insomnia is when you are experiencing sleep problems that are not directly associated with any other health condition or problem. Secondary Insomnia is when you are having trouble sleeping because of something else such as; a health condition, pain, and/or medication and using some substances.*

It is imperative that you are open and honest with your physician when explaining your medical history, sleep history, routines, and habits. By doing this, your doctor can better assist you in helping you attain the relief you need. People who have insomnia don’t feel as if they get enough sleep at night. Insomnia is a problem if it affects your daytime activities.

Insomnia has many possible causes, including stress, anxiety, depression, poor sleep habits, circadian rhythm disorders (such as jet lag), and taking certain medications.* The leading cause for Insomnia is stress, however. Whether work, family, financial, or personal issues, if you have a problem that’s causing you stress it could be having a severe effect on your sleep. If you are prone to stress, then you are more likely to suffer from insomnia.

You don’t have to put up with sleepless nights, and simple changes in your daily habits can help. Insomnia is a disorder that can make it hard to fall asleep, hard to stay asleep, or both. With insomnia, you usually awaken not feeling refreshed, taking a toll on your ability to function throughout the day. Insomnia can sap not only your energy level and mood but also your health, work performance and quality of life.* Many adults experience insomnia at some point, but some people have long-term (chronic) insomnia.

How much sleep is enough varies depending on the individual; although, it is recommended that most adults need seven to eight hours a night. If insomnia makes it hard for you to function during the day, see your doctor to determine what might be the cause of your sleep problem and how it can be treated.

Are Your Morning Headaches a Result of Sleep Apnea?


Do you frequently wake up with morning headaches? If so, your headaches may be a result of sleep apnea, a common sleep disorder that affects breathing while sleeping. There are two types of sleep apnea: Obstructive and Central. Obstructive sleep apnea is caused by a blockage in the airway and Central sleep apnea is a result of the brain failing to signal the muscles to breathe. Both restrict oxygen and blood flow to muscles and the brain.

So what causes morning headaches? Those with sleep apnea stop breathing during sleep, restricting oxygen and causing a buildup of carbon dioxide in the blood. This alteration in blood oxygen levels affects the nervous system and blood flow to the brain, causing morning headaches and affecting memory and mood.

Studies conducted on patients with sleep apnea found that 67% suffered from frequent morning headaches. It was also found that those with frequent headaches are 2.5 times more likely to snore than those who do not, proving that lack of oxygen during sleep causes chronic headaches.

Many people come to our offices believing their headaches to be the cause of their sleeping problems, when in fact it is the other way around and their headaches are a result of poor sleep. Sleep apnea should not be taken lightly, and if left untreated can lead to a heart attack or stroke. Meanwhile, the uncomfortable symptoms like chronic headaches or fatigue are just as destructive to your health. We conduct in-home sleep studies to determine whether you suffer from Sleep Apnea.

Remember, not all headaches are a result of a sleep disorder. Take this quiz to see if you are at risk for Sleep Apnea.

What is Sleep Apnea?

Sleep Apnea

Those suffering from sleep apnea stop breathing while sleeping, sometimes literally hundreds of times, resulting in a loss of oxygen to the brain and body. This is a chronic condition that takes a lot of time to treat. The worst part of sleep apnea? You might not even know you have it. The most obvious signs of occur while sleeping, so unless those around you tell you about it you may not even have a clue.

What is Sleep Apnea?

There are two types of Sleep Apnea, the most common being Obstructive Sleep Apnea (OSA). This condition is the result of the airway collapsing or becoming blocked which then causes long pauses or shallow breaths. OSA is most common in those overweight but it can affect anyone.

The other type is called Central Sleep Apnea (CSA). The airway is not blocked, however the brain does not send signals to the muscles to breathe which also causes lack of oxygen to the brain and body.

Both forms of Sleep Apnea disrupt the natural sleep cycle. Lack of oxygen to the brain and body causes a variety of health problems including:

  • Diabetes
  • Stroke
  • Heart failure
  • Heart attacks
  • Heart palpitations
  • Depression

Symptoms of Sleep Apnea include:

  • Excessive daytime sleepiness (hypersomnia)
  • Loud snoring, which is usually more prominent in obstructive sleep apnea
  • Episodes of breathing cessation during sleep witnessed by another person
  • Awakening with a dry mouth or sore throat
  • Morning headache
  • Difficulty staying asleep (insomnia)
  • Attention problems

In addition to the illnesses listed above, Sleep Apnea disrupts the natural sleeping process and moves us out of deep sleep to shallow sleep. This will affect you throughout the day and can leave you feeling fatigued and irritable. Treatment for sleep apnea is a long work in process and may require breathing assistance or possible surgery. Call our offices today to learn more on Sleep Apnea and how we can help.

Get Better Sleep With Provent


Do you snore so uncontrollably loud that it drives your family crazy? Snoring occurs when the muscles in the back of your mouth and throat relax too much and shrink your airway, causing your soft palate and uvula to vibrate and hit the back of your throat. This vibration and hitting is what causes the sound that bothers your family at night. Many people think snoring is a harmless annoyance but they don’t know the harmful medical issues it could be associated with, such as sleep apnea. Sleep apnea can be very serious because it can stop your breathing at random times during your sleep.


The best way to treat your snoring is by making certain lifestyle changes such as losing weight or quitting smoking. If making these lifestyle changes doesn’t help there is a new device called Provent that will prevent your breathing from being disrupted while you sleep. Provent is a simple device that you attach to the outside of your nostrils so that air can come in but makes it more difficult for air to go out. The air builds up pressure so that your airways will stay open during your sleep. Unlike other forms of treatment for sleep apnea, such as CPAP, Provent is not as uncomfortable. Many couples who have used CPAP thought that it was much more troublesome than the snoring that bothered them at first.

While Provent is a great device to treat sleep apnea, it still requires a prescription from a doctor. Visit Sleep Services of Maryland so that we can find out whether Provent is right for you or if you should try a different treatment method. Make sure to visit Sleep Services of Maryland  so that we can diagnose any sleep disorders you might be suffering from and treat it. If you want to find out more about Provent, go to this website