Fact: 90 million of the American population snore when asleep. And over three fourths of this had to spend solitary slumber because they either cannot take the complaints of their mates or the complainants can no longer take their noise. In either way, snoring indeed has contributed to some people’s misery.

Snoring pesters the best part of the day-relaxation, as it occurs during sleep. Sound is produced by vibration of an object, and so does the noise. Snoring occurs when the palate muscle or the uvula at the back of the throat vibrates or a physical obstruction affects breathing process when asleep. Another cause could be excessive fat at the back of throat which narrows the airways.

Some people snore almost every night, some snore occasionally or when they fall asleep on their back while others snore when they take medicines and when they are sick. But no matter what, snoring surely is a nuisance to others aside from yourself. And when you can’t find a remedy to this, you’ll end up sleeping alone for all your life.

The troubles brought about by snoring are not only true among men. Yes, even women snore! This could be quite embarrassing, though snoring could be adversely affected by age and not by sex. Interestingly, the percentage of men who snore is twice that of women.

Modern science had been finding ways to solve the problem on snoring. Products such as sprays, cream or mouth apparatus had been designed to stop the noise. These products could be used at home, although a medical advice should be sought before trying any of these. In cases where snoring can no longer be cured by simple home remedies, a complicated medical procedure could be tried.

The most popular snore remedies are the sprays. It’s because sprays are convenient and easy to use. They could be made of herbal oils, plant extracts or a preparation of chemical ingredients. The common herbals added to sprays are olive, almond, and sunflower oils. Along with other vitamins, they could work effectively. Plus, there are flavors added to the sprays to provide fresh breath when you wake up in the morning. So it can as well function as breath freshener!

The effect of sprays could last for up to eight hours. At least after the duration, you would already be awake.

The precautions when using the sprays should be followed. Normally, the spray is applied after brushing the teeth and when about to sleep already. Drinking another glass of water before spraying is advisable. But it must be noted that sprays are prohibited to be used after taking liquids which have high acid concentrations such as orange juice. If done so, the throat must be cleared first by drinking a lot of water.

Snoring is not just a mere nuisance, it can at worse aggravate health problems such as hypertension and heart troubles. It can lead to stroke, and if not given the proper attention, it can increase the risk of sudden death. So finding home remedies against your snoring will not only help your sleeping mates, more so, it saves you from serious health problems.

Sleep well, and sleep with a snoring spray that will work for you. It will take care of you while you’re in the voyage of dreams.

Kevin: That’s incredible stuff. [Laughs] I’m saying "Wow!" to everything. It’s amazing. You don’t think about, you know, the effects that sleep have, and the benefits that they have, until you realize, you know, some of the things that are happening to people who are not getting enough sleep.

Dr. Breus: Oh, there’s no question about it. And here’s another area. Even if you’re not even, even if you’re not interested in your own health, Kevin - and I know that you and I both are - but even if some of [those may] say "Well, yeah, I sleep fine. It’s not that big a deal.". Let’s talk about your children’s sleep for just a second here.

Kevin: Mm hmm.

Dr. Breus: Okay. Children, if there’s, this study blew me away. Twenty-five percent of the children who’re apparently diagnosed with ADD and ADHD are actually found to have a childhood sleep disorder.

Kevin: Twenty-five percent.

Dr. Breus: Twenty-five percent. Now what’s the normal, you know, treatment regiment for a kid who’s got ADD or ADHD?

Kevin: Ritalin.

Dr. Breus: Mm hmm. Ritalin is a stimulant and it prevents children from sleeping. So, here’s the problem. You stick a kid on Ritalin who really has a sleep disorder, now you’ve messed up their sleep even worse.

Kevin: Yeah.

Dr. Breus: Now you’ve got an even more vicious cycle. And think about kids who are sleepy. What do they do? I’ve got a five-year-old and a three-year-old. When my kids are sleepy, you know what they do? They don’t say "Daddy, I want to lie down and take a nap." They get rambunctious.

Kevin: Yeah.

Dr. Breus: And they look like ADHD kids!

Kevin: [Laughs] Yeah.

Dr. Breus: Right?

Kevin: Right, right. [What does that...]

Dr. Breus: And so it’s very easy for the practitioner to not ask the question about sleep, as soon as the child [can have] ADHD and stick them on Ritalin.

Kevin: Yeah. Which…

Dr. Breus: And that’s, you know, I don’t have a problem with a lot of the pharmacologic treatments for ADHD. What I do have a problem with is misdiagnosis.

Kevin: Yeah.

Dr. Breus: So again it’s a big, big issue. I want to move on to a section that I call "Looking better with better sleep".

Kevin: Mm hmm.

Dr. Breus: It’s not to be vain. But it is to say "We all want to feel good. We all want to look good. We all want to feel refreshed. We all want to be ready to meet the day." And I want people to know and understand how sleep can affect, you know, all of those areas.

Kevin: [Yeah], this is about the Fountain of Youth too. You know, this is finding a youthful and lively appearance.

Dr. Breus: Mm.

Kevin: And energy. So, I mean this is right along the line.

Dr. Breus: Well good. Then let’s talk about it. ‘Cause what I call it is "Beauty Sleep".

Kevin: Mm hmm.

Dr. Breus: And, you know, it’s not to be confused with "Sleeping Beauty".

Kevin: [Laughs]

Dr. Breus: But, "Beauty Sleep" is really the time-out that your body requires to make cellular repairs. And deep sleep is when your skin actually repairs itself. [Now], when I talk about deep sleep, remember I’m talking about that "Delta Sleep".

Kevin: Mm hmm.

Dr. Breus: That deep sleep, that Stage Three and Four sleep. That people all need to be aware of. This is the time when you have new growth of cells, you have a fortification of defenses against moisture-loss, and free-radical damage.

Kevin: Okay.

Dr. Breus: Okay. So, another big factor about being asleep, is - you’re out of the sun. So, you’re not getting any damaging UV rays while lying in bed, hopefully. So again, things to think about - we know that free-radical damage increases the ageing process. We know that moisture-loss can cause wrinkles, dry skin, [cerisis], all these other problems. And so allowing yourself to sleep, simply allows you to just build back all the damage that you’ve been doing to your skin and health during the day.

Kevin: Okay. Then moisture-loss, what do you mean by moisture-loss? Do you mean…

Dr. Breus: So, I mean everything from sweat, evaporation to intra-cellular moisture-loss.

Kevin: Okay, okay.

Dr. Breus: Okay. So we’re also talking about during "Beauty Sleep" or deep sleep an increase in protein production, which is the building blocks of cell growth and repair. So one of the things we know is during sleep, when your body is asleep, it allows your cells to increase proteins. What does that do? It allows for your rebuilding or re-strengthening of the cells. Okay, everything from muscles cells to skin cells. So, it’s not necessarily only about aesthetics, the beauty, but it’s also about the musculature. It’s about the exercise. It’s about having effective exercise, by being able to sleep effectively. Now one of the things that I talk about - and I joke about this - is that I call him Doctor GH appears in sleep. Dr GH stands for Dr Growth Hormone, or Human Growth Hormone.

Kevin: Mm hmm.

Dr. Breus: Now what’s interesting is during deep sleep or Stages Three and Four sleep is when you have the highest spike of Human Growth Hormone. Okay. Now, so what does that mean? Well, Growth Hormone is responsible for a lot of different areas of [development]. Everything from tissue repair, to [cellular] placement, to even [serve naps] like some brain function. Okay, so what are the areas that Growth Hormone affects most in the body? Well, we see that it revitalizes the immune system. So remember I was talking before about how some of those flu shots don’t work so well …

Kevin: Yeah.

Dr. Breus: When you are sleep deprived?

Kevin: Mm hmm.

Dr. Breus: This is a direct relationship to Growth Hormone.

Kevin: Okay.

Dr. Breus: Alright. We talk about reducing the risks of [oxyo-perosis], okay, with more Growth Hormone. We talk about the restoration of skin elasticity. And there’s another area that people don’t know whole lot about that I’ve been doing significant amount of reading on which is called "The [Arteriole] Aging". So what’s interesting is, just like every other part of our body, our artery have a tendency to age. That ageing process can be sped up or, in some cases, slowed down by the presence or absence of Growth Hormone.

Kevin: Okay.

Dr. Breus: Right. So if you deprive yourself of sleep and you are not getting enough Growth Hormone cause you’re not getting enough deep sleep, your arteries would be aging faster.

Kevin: Okay, and some of the negative effects of ageing arteries?

Dr. Breus: Well, you know, there’s a zillion of them.

Kevin: Yeah.

Dr. Breus: Let’s talk about just a couple. A big one is you’re going to have potentially an increase in blood pressure. What happens when you have increase in blood pressure? You have an increase in fluid retention, and that can lead to those big puffy bags underneath people’s eyes.

Kevin: Mm hmm.

Dr. Breus: Now, don’t get me wrong, it’s not like puffy eyes is the only thing I want to talk about here, because increased blood pressure [in another cell] is a huge factor.

Kevin: Sure.

Dr. Breus: Okay, it’s a huge factor for health. But when people turn to me and they say "You know, Micheal, how do I get rid of these bags under my eyes?" One of the first things I tell them is "Get some more sleep.".

Kevin: Yeah.

Dr. Breus: Okay, now don’t get me wrong. If you look at your mother and you look at your grandmother, and everybody had these genetic bags under their eyes, well, then you may have it genetically too. And no amount of sleep may get rid of those.

Kevin: Mm hmm.

Dr. Breus: But if you notice that [these] have been coming on for, you know, quite some time, and you know that you’ve been sleep deprived and things like that, then yeah, that could be a big factor. Also people need to realize that the area right underneath your eye sometimes have small fat deposits in it. And sometimes that can lead to the bags under the eye. Those fat deposits are actually cushioning for your eyeball.

Kevin: Okay.

Dr. Breus: Okay. So, sometimes, that’s protective in nature. And we need to realize that sometimes that’s an okay thing.

Kevin: Mm hmm.

Dr. Breus: Another big factor from sleep deprivation and arterial ageing is the decrease in circulation.

Kevin: Okay.

Dr. Breus: Okay. So the blood isn’t moving as quickly because the arteries aren’t as efficient. Well, the thinnest piece of skin in your body is directly under your eye.

Kevin: That’s why it shows the most.

Dr. Breus: That’s right, gotcha. Raccoon eyes as they are better known.

Kevin: Mm hmm.

Dr. Breus: Okay. And also the decrease in circulation gives you a lifeless skin color. The reason people look healthy and vibrant is cause blood is flowing through their skin and they have rosy red cheeks. So, again, sleep deprivation affects, you know, multiple areas of how you look and feel.

Kevin: Dr Breus has some slides and we’re going to make some of these available. There’s actually pictures here. They’re just pretty telling about how the puffy eyes, the difference that you can see. So, we’ll make those available for everyone to take a look at.

Dr. Breus: Absolutely. The second area that I want to go into which still talks about the Fountain of Youth is weight gain. You know, we all struggle with this in different forms and fashions throughout our life. Sometimes it’s easy to lose weight. Sometimes it’s hard to lose weight. Sometimes when you go past thirty, or you go past forty, or you go past fifty, it may be easier or more difficult. Believe it or not, within the last two to three years, some stunning new research has come about. And this research has shown that sleep deprivation equals weight gain.

Kevin: Wow! Say it again? [Laughs]

Dr. Breus: Sleep deprivation equals weight gain.

Kevin: [Laughs] Remember the diets are going to work guys! [Laughs]

Dr. Breus: Well, here’s what I would say. I would say "Many of the diets would work if you get a good night’s rest.".

Kevin: There you go. [Laughs]

****************

Kevin Gianni the host of "Renegade Health Show" - a fun and informative daily health show that is changing the perception of health across the world. His is an internationally known health advocate, author, and film consultant. He has helped thousands and thousands of people in over 21 countries though online health teleseminars about abundance, optimum health and longevity. He is also the creator and co-author of "The Busy Person’s Fitness Solution"

Make sense of Snoring

Snoring is often regarded as little more than a joke or nuisance, however snoring affects millions of people worldwide and research has shown how devastating Snoring can be, not only to the health of the snorer but to the lives of those around them.

Snoring occurs when the air does not flow smoothly through the nose and throat passages, the soft tissue at the back of the throat vibrates causing the sound we all know as snoring.

Over one million Britons suffer from the condition. However, sleep apnoea is more dangerous than snoring because it alters normal breathing patterns. Obese people tend to be more at risk because of the muscles at the back of their throat tend to be weaker, but the condition also affects people of a normal weight and can run in families.

While asleep, sufferers may stop breathing for ten to twenty five seconds at a time, depleting the bloodstream and brain of vital oxygen supplies. In one single night sufferers may experience up to 350 “apnoeic events” and usually wake up sweaty ,with a dry mouth and a headache. The frequent interruption of deep sleep leads to daytime excessive fatigue and sleepiness. It can cause people to fall asleep during the day and can be deadly if someone dozes off while driving or operating machinery. It can also raise the risk of high blood pressure, heart attack or stroke.

Until now sufferers had to be referred to a specialist sleep clinic where they would have to stay overnight and be tested at a huge financial cost. But now a simple over the counter device can detect if you are a simple snorer or a snorer with sleep apnoea. The new device known as SleepStrip, records respiratory events and breaks in breathing. Three tiny sensors are able to detect the breathing rate of a person wearing the device, and this information is recorded on a tiny microchip to be read by sleep scientists.

The SleepStrip is sent away by post for analysis. If breathing is seen to stop for ten or more seconds at a time, sleep apnoea could be the cause and the patient is referred to a specialist for treatment. Symptoms can be cured by a machine called CPAP. It forces air into the mouth through a mask and keeps airways clear.

Dr David Dawson, consultant anaesthetist and specialist in sleep disordered breathing at Bradford Teaching Hospitals NHS Trust say’s “Snoring is not only a cause of considerable domestic strife, but can also be the symptom of a more serious condition.

Some websites have the Sleepstrip on sale at £49.99 but if you email info@snoresense.co.uk and quote Ref: GB1 you can purchase it for £29.99 which includes analysis and expert advice on treatment.

http://www.thegrafter.com

Recent studies have uncovered possibly worrisome links between snoring and heart disease.

In 2004, the American Journal of Respiratory Critical Care Medicine published a study performed by medical professionals from Alfred Hospital at Melbourne, Australia. The study was headed by Prof. Matthew Naughton, the person in charge of the Sleep Disorders Center of the said hospital. The study suggests that snoring could be a possibly serious cause for heart disease like diabetes or smoking.

According to the study, sleep deprivation or interrupted sleep as well as periods of temporary breathing cessations result from severe snoring. This consequently makes the heart experience stress.

Snoring can cause people to unconsciously “wake up” from their sleep. When this happens, their blood pressure often goes up and down, an indication that the heart is put to hard work as it faces increasing resistance.

Oxygen levels are also depleted when a person snores. When oxygen levels go down, heart muscles stiffen. If this happens, the heart finds it hard to pump in its normal fashion.

The study also points out how a person determines if he’s suffering from a bad case of snoring. Excessive loud snoring, experiencing breathing problems during snoring, feeling sleepy during daytime after a snoring-punctured night as well as snoring more than three times a week are just a few examples of serious cases of snoring.

A person who is experiencing any of the aforementioned cases may be suffering from sleep apnea. If his condition is left untreated, it may gradually develop into hypertension. The latter can then lead to heart disease.

While more convincing proof is needed to strengthen the link between snoring and heart disease, it wouldn’t hurt if people nonetheless exhibit extra care with their sleeping habits.

Janet Martin is an avid health and fitness enthusiast and published author. Many of her insightful articles can be found at the premiere online news magazine http://www.thearticleinsiders.com

Some sleep disorders, like mild insomnia can be easily diagnosed and treated. Often, your regular health care provider may even diagnose it and help you deal with it, without having to undergo any interview session with a sleep doctor.

However, some sleep related problems are connected with other conditions existing in your mind or body and are made complicated by this fact. Not all sleep experts are trained in all the aspects of sleep medicine. Oftentimes, they have their own specialization on the particular conditions that are causing the sleep problems.

If your sleep disorder is connected with another condition that is not within the field of expertise of your chosen sleep doctor, you might like to request for his referral so that you can quickly find someone with the proper training and knowledge to diagnose and treat your sleeping problem.

For parents who are worrying about their children with indications of sleeping problems, you need to consult a pediatrician who specializes in sleeping problems. It is usual or common for children to have sleeping problems but even then, you may still need to have a consultation with a sleep medicine - trained pediatrician.

You would know that it is time to bring your child to a sleep expert pediatrician if his or her sleeping condition is worsening enough that it affects heavily with sleep. Pediatricians have a special way with children and they can be a great help in managing your children or rather maneuvering them to undergo complete physical medical check up.

The physical check up is needed so that the pediatrician will be able to clearly identify what kind of sleep disorder is bothering your child. Furthermore, having a complete diagnosis of your child’s sleeping problem, along with his or her medical history and sleeping situation are the most important information that would lead to knowing the causes of the sleep disorder and recommending proper treatment for it.

If the medical check up conducted by the sleep expert on your child turned out that there is no underlying health condition, this is something to be thankful for. The pediatrician would recommend some suggestions for improving your child’s sleep hygiene to help in gradually overcoming the sleep disorder.

However, if your child’s sleep disorder is found to be caused by an underlying medical condition, the sleep expert pediatrician will refer you to another specialist who has specific training and knowledge on particular medical condition your child is suffering from.

Do not think that it is impossible for your child to have any problems with sleeping and being bothered with sleep disorder. It is a proven fact that most children suffer from different kinds of sleep disorders like nightmares and night terrors, sleep talking, sleep walking, teeth grinding, and bedwetting. Most children experience these various kinds of sleep disorder symptoms. Make sure that you consult a sleep expert pediatrician as soon as you notice any one of these conditions or even those not listed here but are indications of sleeping troubles in your child.

Meanwhile for people with obstructive sleep apnea disorder, there are otolaryngologists or those commonly called ENTs and dentists who are continuously researching about eliminating the snoring of an individual with sleep apnea. ENTs explore the possibility that there are certain connections of the throat, nose and mouth architecture which can surely be explored.

About the Author

Gerrard Mackenzie is the author of the eBook Supercharge Your Sleep and has taught thousands of the stressed-out, tired and overworked how to overcome their sleeping difficulties and get a better night’s rest. He is also a great promoter of the power nap.

Snoring Cures What Can I do To Help?

finding the perfect snoring cure is tough. One of the main reasons for that is everyone is different so you must treat it as such. Hopefully this article will find a cure that works for you.

People who snore can be funny but when you get to sleep with someone who snores loudly every night, it becomes annoying. That is why, it is important to know the ways to cure snoring.

Here are the following ways and methods to cure snoring:

Breathing exercise Snoring happens when there is a blockage happening in the breathing passage, particularly at the throat area. And this blockage might be because of a tensed throat, wrong positioned jaw, or stuffed nose. Take several deep breaths in order to relax the throat and make breathing normal again.

Decongestants There are instances wherein the cause of snoring is nasal congestion. Here, the person tends to breathe through his mouth which may trigger snoring. Taking decongestants will free any blockage and relieve the person from snoring.

Anti-allergy medications There are some allergies that result to the enlargement of adenoids. Once the allergy is cured, the snoring usually stops.

Exercise and proper diet If the person is obese, he probably snores. This is because there is fat concentration on the airways that limits the air to go in and out freely. Also, fat formation on the stomach restricts the diaphragm to perform properly. Thus, snoring occurs. In fact, around 40% of the obese population snores. Taking regular exercise and proper diet can reduce the weigh and stop snoring, not to mention other health risks associated with obesity.

Change of bed position There are occasions wherein snoring is the result of wrong sleeping position. Sometimes, sleeping with too many pillows can stretch and narrow the air passage. Use one pillow to avoid it. Also, lying on the back can cause snoring. So, a change in sleeping position can be a good help.

Change of lifestyle Smoking and alcohol can contribute to the onset of snoring. Snoring may be a result of other medical conditions caused by these two. So, to maintain a good and healthy life, the person should stop or reduce smoking and alcohol intake, which in turn can cure snoring.

Review medications Antihistamines, sleeping pills, and other types of medications can worsen snoring.

Regular sleeping habits There are two periods of sleep: the REM sleep where the person experiences frequent dreaming and deep sleep, and the Stage 1 sleep which should only be experienced during falling asleep but can also be experienced several times if the person is sleeping poorly. Both can trigger the development of unstable breathing that can cause snoring. Irregular sleeping can also cause respiratory instability that result to unstable breathing during sleep.

Saltwater nasal droops Nasal congestion caused by mucus can disrupt sleep and can cause snoring. To prevent this, saltwater nasal drops can be used to flush out the mucus. There are over the counter saltwater nasal drops available in drugstores. However, you can also make it on your own. Dissolve ¼ teaspoon of salt in 8 ounces of sterilized water. Let the water cool down to body temperature and place it to a nose dropper.

However, if snoring is caused by other serious condition such as sleep apnea and enlargement of adenoids and/or tonsils, some surgical procedures like Laser Assisted Uvula Palatoplasty (LAUP) and radio frequency tissue ablation (RFTA) or Somnoplasty can be applied. It is important therefore to know the exact cause of snoring before taking any action.

About the Author

Kenneth Watkins is a writer of many different types of articles. Do you have snoring problems. This works check it out at: http://4u2bn.com/dy97

Although males snore more than females by an average of 15%, all people snore. If you’re overweight, stressed out, or gaining in years, you’ll snore, though it’s harmless, generally. You will be the butt of jokes, however, it you snore too loudly.

Tonsillitis, breathing disorders, sinusitis, obesity, hay fever, and the common cold are typical causes of snoring. Other causes are aging, alcohol intake, viral infections, and a few medications. The sleeping position is also a cause for snoring.

Soft tissues gravitate backwards when you sleep on your back. The airway is constricted and airflow is restricted, causing a person to snore more loudly.

A narrow throat or a large tongue triggers snoring, as well as smoking. You must not ignore the fact that you snore in frightening stops and starts. Address your snoring to the doctor right away.

Practical Snoring Remedies

Snoring deprives you of sleep and does not only wake other people. You are left stressed with a headache in the morning as you end up waking up and gasping for air.

To stop snoring, use these easy treatments:

* Provide your head a better angle with a position, or sleep on your side.

* Shed weight.

* Stop imbibing alcohol and smoking.

* Try an over-the-counter nasal strip to widen your nostrils.

* When sleeping, wear clothes that are comfortable.

If you are sleeping by your lonesome, have a tennis ball sewn to the back of your night clothes. Because the ball on your back will be uncomfortable, you’ll be reminded to sleep on your side. If these easy remedies don’t help, have a family member to observe your snoring so you can figure out if you need the help of sleep specialists.

See a Doctor

Seek medical attention if you snore unusually loudly every night. How long you are not breathing can be determined with a sleep study in the hospital.

Snoring in children is not common. If your child has ADHD, daytime fatigue, high blood pressure, poor school performance, learning difficulties, and wets his bed, have him assessed for sleep apnea.

Treatments

There are various treatments for different sleeping disorders:

* Surgery to alter a deviated septum or enlarged tonsils.

* Stiffening the palate by palatoplasty surgery or injection.

* Wearing a CPAP mask during sleep.

* Stopping a large tongue from blocking the air passage with dental applications.

Before your snoring problem becomes a real pain, online sites can assist you.

Is your partner begging you to stop snoring? Visit Stop-Snoring-Center.com for tips on how to stop snoring and for possible snoring remedies

So how much sleep is “enough”?

It’s a topic bound to stimulate a heated discussion amongst sleep experts, let alone any group of people that is bound to include a) someone who swears they are just fine with four hours a night and b) the Rip Van Winkles who can’t function on less than 10 hours of shut eye.

The latest research suggests BOTH these extremes might have a problem - too little or too much sleep could be bad for your health and your chances of living a long life.

So who are the light sleepers? Well, in our own time Madonna, Jay Leno and Donald Trump reportedly do very nicely with four hours a night, continuing a long tradition established by the likes of inventor Thomas Edison and legendary British prime minister Winston Churchill.

However - and it’s a big however - Edison and Churchill admitted to needing a lengthy daytime nap. Who knows, maybe Madonna naps in the recording studio between takes!

At the other extreme, renowned scientist Albert Einstein who claimed to need AT LEAST 10 hours sleep a night!

While “eight hours a night” has long been the so-called ideal sleep, medical research suggests seven hours may be the new benchmark. Studies in various countries conclude that people who sleep too little (less than six hours a night), or too much (more than eight hours) live shorter lives than those in between.

Now, the thought of getting just four or five hours decent rest a night is just a dream to many people suffering the misery of insomnia, let alone eight hours. And millions seem to function well with five or six hours. Indeed, it’s important not to get hung up on quantity of sleep, but the all-important quality of sleep experienced.

That said, an intriguing six-year study from obesity researchers at Laval University in Quebec City, Canada found that people who sleep five to six hours a night and those who slumber for nine or 10 hours gain more weight than those sleeping for seven to eight hours. The researchers monitored 276 adults aged 21 to 64.

Interesting huh?

“Everything that we’ve seen in the last few years regarding this issue says yes, if you’re getting seven to eight hours of sleep at night, you have the best chance of not gaining weight and maintaining your own weight,” said Donna Arand, an experimental psychologist with the Sleep Disorders Center at Kettering Hospital in Dayton, Ohio.

“And if you’re getting a lot less than that or a lot more than that, you’re hurting yourself and it’s going to be an uphill battle.”

Exactly why the short and long sleepers gained weight isn’t known, but the researchers believe that sleep deprivation disrupts production of hormones that regulate appetite. Sleep too little and the body produces more of the “hunger hormone” that makes you want to eat.. Sleep too much? Scientists believe you’re actually not getting quality sleep - that’s why you stay in bed so long. The effect is the same - your body produces too much of the hunger hormone.

Forgive the pun, but the study adds weight to the importance of overcoming sleep problems so you’re getting proper rest every night. And that, as I point out in my self-help guide Banish Insomnia, requires a complete change of lifestyle.

Reduce your stress, exercise and eat a balanced diet and you’ve begun the journey to restful sleep every night.

Among the most frequent causes of insomnia are restless leg syndrome (RLS) and periodic limb movement disorder (PLMD). These involve involuntary movement that prevents sleep onset and/or makes restful sleep very difficult.

Some people think that RLS and PLMD are just 2 different ways of saying the same thing. However, they are 2 distinct disorders with different symptoms. Although the 2 are related, they don’t always occur together.

People with RLS experience unusual crawling sensations in their legs (usually the calves). RLS sufferers move their legs constantly, seeking relief from the strange feelings. For people with severe RLS, the urge to move their legs is almost irresistible because this relieve their discomfort, however briefly.

About 8% of Americans suffer from RLS, although symptoms can occur any time during the day, is most noticeable when inactive or lying down to sleep.

Some people only have symptoms when they try to sleep at night, while others beginning in the early evening, becoming progressively worse as night approaches. RLS can make falling and staying asleep difficult, if not impossible.

RLS-related fatigue and exhaustion interferes with family relations, job performance and overall quality of life. Because people with RLS may be chronically sleep deprived, they suffer all the usual symptoms of sleep deprivation including irritability, mood swings, inability to concentrate and perform routine tasks and memory lapses.

In most cases, the causes of RLS are idiopathic, or unknown, it runs in families, accounting for about ½ the cases, but a deficiency of B12, folate, or iron can also cause it.

The disorder becomes more common as people get older and symptoms have a tendency to become more severe over time. There are documented cases have shown where the disorder actually improved without any special treatment.

Up to 15% of women may experience symptoms of RLS during pregnancy, perhaps due to anemia or folate deficiencies, or underlying mineral imbalances brought on by the pregnancy. The symptoms may resolve on their own after a woman gives birth

People with mild RLS may hardly notice they have a problem, while people with moderate or severe cases do suffer significant sleep disruption and insomnia. The symptoms include:

• Odd sensations deep inside the legs (between the knee and ankle) and feet and occasionally the arms. They feel like crawling inside or up the leg and sometimes like itching, burning, tugging or pulling
• Restlessness
• Symptoms get worse when a person is sitting still or resting
• Unusual daytime sleepiness

Many physicians persist in ascribing the symptoms of to nervousness, ADHD, arthritis, muscular injuries or cramps, insomnia, or aging. As a result many people are reluctant to discuss their symptoms with their doctors.

Some common drugs can aggravate the symptoms. If you start experiencing new or worsening symptoms after taking the drug, chances are RLS could be a side effect. Talk with your doctor about switching medications to reduce or eliminate RLS symptoms

Moderate exercise like walk