Road to Good Health - A blog unveiling everything about how to achieve a good health

Why Smelling Good with Perfumes Could Be Making You Feel Bad

2008-11-02T08:52:00.000-08:00

In our society, we use perfumes in almost every product we make. Perfumes are in our soap and our cleaning products. We use perfumes to freshen our air, our bodies, and our pets. We cannot escape these scents in our society, yet they could be making you feel much worse than you could ever imagine.

People have used perfumes for thousands of years, but the problems with perfumes have only come about recently. Until this century, all perfumes were made of completely natural ingredients. The combining of these ingredients simply produced a nice scent, not a chemical trail that could hurt others. In recent years, perfumes have become less expensive. As a result, more and more people are able to purchase them in a variety of products. However, as these two things have happened, they have lost most of their natural ingredients and become more synthesized. More than ninety five percent of the chemicals that come in perfumes today are synthetic. They come from things like petroleum. Petroleum is known to have toxins that cause cancer, birth defects, disorders to the central nervous system, and a whole host of allergic reactions. In fact, many of the chemicals that perfumes now contain are the same chemicals that cigarette smoke contains. You wouldn't want to spray cigarette smoke on yourself, your clothes, your pets, or your laundry, but you use most of the same components when you use items containing perfumes.

The use of these chemicals goes completely unregulated because it is thought not to be dangerous. The industries that use perfumes do not have to give anything to the Food and Drug Administration. This includes formulas, testing results, safety data, or any complaints from consumers. Even if you do not notice the effects from the chemicals in perfumed products, someone else in your household or in your surroundings may be noticing them. The chemicals used in perfumes enter your blood stream when you apply the products to your skin. They can also be absorbed into your blood stream if you have residue on your clothing from your laundry soap or fabric softener. When you inhale perfume, the fumes can go straight to your brain. It is the equivalent of huffing gasoline. Your brain can suffer the same serious effects just from a single spray. Moreover, the people standing in line next to you at the post office or anywhere else you may visit may have headaches or sinus problems triggered by your artificial scent. Many people are so sensitive to the perfumes used in various products that the effects can be serious and immediately triggered by one whiff of the chemicals contained in the fragrance you are wearing. Shortness of breath and other asthma like symptoms are a very common reaction to fragrances. Fragrances can cause sneezing, watery eyes, nausea, sore throat, and coughing. If fragrances are absorbed through the skin of a person with an allergic reaction, rashes, hives, dermatitis, and eczema are not uncommon reactions. Sometimes once the fragrance is absorbed in the skin, the chemicals are more powerful than they were before they were broken down.

Many places are starting to institute fragrance free policies because of the serious reactions people can suffer from fragrance related products. For example, Evergreen State College in Olympia, Washington, has recently asked both its students and employees to voluntarily quit wearing any scented products. The regional municipality in Halifax, Nova Scotia, urges citizens to only use unscented products in their day to day life. One California Company, Alacrity Ventures, encourages employees to use only fragrance free products. They also only use unscented products in their janitorial clean-up as a commitment to a scent-free work environment. Companies across the United States and Canada are trying to create these fragrance-free policies in order to accommodate individuals who have difficulty dealing with these dangerous products because it is easier for them to enact them now than later in time when they are under scrutiny for some type of law suit action.

It is essential to others that you consider a fragrance-free policy in your own home and work place. While you may not be suffering from the serious health damage chemically produced fragrances can cause, be aware that others around you may. Until people as a whole realize that we do not need fragrances to mask every odor around us, it is essential that we, on an individual level, become aware of the serious, negative consequences these fragrance products can have on the world and people around us.

Seven Sleep Aids that Can Help You to Night-Night Land

2008-11-02T08:42:00.000-08:00

Do you find yourself lying in bed at night, hoping for sleep? If you suffer from occasional bouts of insomnia, here are seven sleep aids that can help send you off to night-night land.

1. Special sleep-friendly pillows. With the increased awareness of the importance of receiving a good night's sleep, a number of sleep-friendly pillows are now available for sleep-hungry individuals. Some pillows are specifically designed to help reduce the frequency and intensity of snoring. Snoring is one of the greatest detractors to a good night's sleep. The new PillowPositive is a special patented cervical pillow. Clinical trials have shown its efficacy in helping reduce snoring. PillowPositive encourages the user to position their head in order to avoid positions that leave the airway passages vulnerable to snoring.

Another sleep-friendly pillow is the Nelson Sound Sleeper. The Nelson Sound Sleeper is an ergonomically designed pillow that has built-in speakers that allow relaxing music to be funneled to the user. The Nelson Sound Sleeper is made for the whole body. It supports a healthy inclined position that reflects the body's natural curvature, and which supports the spine. The Nelson Sound Sleeper is designed to support and distribute equally the user's body weight, regardless of what side or sleeping position the sleeper has taken.

2. The scent of sleep: aromatherapy sleep aids that will send you off to dream land sweetly. Although many people scoffed when aromatherapy first caught the public's attention, research shows that essential oils can be quite effective in alleviating all sorts of medical conditions. Lavender has proven to be the most popular choice for inducing sleep.

There are several ways you can use lavender to fall asleep. You can purchase a special aromatherapy diffuser that you can use to expel the aroma in your bedroom before bedtime. You can place a few drops in your hot bath, or you can purchase lavender massage oil and rub it into your skin before nighttime. Whatever you choose, you will want to remember that essential oils can be surprisingly powerful—a few drops goes a long way. You can also create a small sachet filled with lavender potpourri that you can place in your pillow. Some people have also reported success with the use of jojoba oil, marjoram, and ylang-ylang.

3. White noise machines. White noise machines can be particularly effective if you need to fall asleep during the day, where distractions and noise are more prone to keep you awake. Popular models include the Norelco Natural Sound Selector, the Burltech Ultra Heart and Sound Soother, and the Marpac line of Sound Conditioners. Most of these white noise machines are outfitted with several modes and sounds from nature that are designed to send you off to sleep.

A simpler way to gain a similar effect is to use a fan on a low setting, or to set the radio on the classical music station at a very low volume.

4. Sleep inducing music. Like essential oils, music is another great way to calm the senses and prepare the body for restful sleep. Many musical CDs specifically designed to send you off to sleep are now available. The SleepNowCD, for instance, contains sonic biofeedback that is designed to minimize anxiety and induce sleep. Another option for insomniacs is the Easy Sleep Tapes for Insomniacs from Hypnosis Concepts. These tapes contain two hypnosis sessions aimed to ease you into restful sleep.

5. Calming, sleep-inducing herbal teas. Certain herbs have been proven to induce sleep. Special nighttime or sleepy time teas can be a powerful yet natural method to induce sleep. Chamomile, valerian, and ginger teas are recommended for sleep-seekers. Make sure to drink these hot teas at least an hour before bedtime.

6. Over the counter sleep aids. If you find yourself experiencing transient insomnia due to travel or temporary stressors, over the counter sleep aids can help you get the rest you need quickly and easily. Over the counter sleep aids are no substitute to natural sleep, and their use should be discontinued as soon as possible. These drugs are designed to provide fast relief from sleeplessness, but they lose their effectiveness if used for too long.

7. When all else fails: prescription sleep aids. With the variety of non-drug sleep aids now available, prescription sleep aids should be avoided, if possible. If you suffer from severe chronic insomnia, visit your doctor to make sure you are not suffering from an underlying disorder or illness. Many sleep aids carry the risk of side effects, and some can even be addictive. Proceed with caution when it comes to prescription sleep aids.

The Art of Applying Makeup

2008-09-22T21:07:00.000-07:00

Learning the correct techniques when applying make up can help you look your best. When you know what types of make up to use and how to properly apply them, you can make sure your appearance is always at its best. In addition to learning how to apply make up, you should also understand what types of products are best for your skin type and what colors are most flattering to your complexion.

Applying make up using the correct techniques does not have to be difficult or frustrating. There are two very common mistakes that women make when they apply make up. They either use the wrong colors, or they apply too much make up. Using the wrong colors can make anyone look like they have just playing in their mother’s make up bag. Generally, chose colors that compliment your skin tones. If you have light skin, do not go with dark colors. Also, do not try to apply too much make up. Apply just enough for a natural glow.

When you are ready to apply make up, consider using a concealer. Concealer can help you hide under the eye circles, or flaws and blemishes on your skin. This can enhance the overall look of your face. Look for a concealer that closely matches your skin tone. If you get a color that is too light or too dark, it will show. When you apply the concealer, do not stretch the skin. Instead use a light patting motion. Concealer comes in stick creams, bottles and powders.

After you have covered your dark circles or blemishes you will be ready to apply foundation or base. This usually comes in a thin cream and also matches the color of your skin. Not everyone uses foundation, but if you have uneven skin tone or freckles, using foundation can enhance your appearance. When apply foundation, use a make up wedge or your fingers. Generally, start applying from your nose and work your way out. Make certain that the foundation is well blended around the edges of your face so the line is not visible.

The next step in applying make up is to use apply blush. Blush also comes in many colors and varieties. Powder blush is probably the most popular, followed by sticks or creams. Find a shade that compliments your skin tone. If you are applying the powder variety, use an angled make up brush and apply the powder on the apples of your checks. Brush the powder upwards towards your temples. You can then blend in the powder using another brush. Make sure the blush is well blended around the temples making sure that the fine powder is not in the hairline.

After you have applied blush, you can apply the eye make up. Eye shadow can be a fun product to use if you want to experiment with different colors. Try shades until you find one that is flattering to you. When applying eye shadows start at the corner of the eyelid and apply it going out. You can either use the applicator the make up comes with or use a small brush that will look like a flat paintbrush. You can then apply a lighter shade on the top of your eyelid and blend the two colors together. You can even experiment with using several shades together as long as you blend the colors together.

Now you can apply eyeliner and mascara. When you apply eye make up, be careful to use clean applicators and never lick the eyeliner. Do not apply eyeliner on the inside of the eyelid. Eyeliner comes in various shades and in pencil form or a liquid form. Pencil eyeliner is usually easier to apply than the liquid. Mascara also comes in several colors. If you have droopy eyelashes, consider using an eyelash curler for maximum effect. For those that suffer from watery eyes from allergies or who swim, look into using waterproof mascara.

When you are done, you can apply your lipstick. As a general rule, do not go to bright if you have pale skin. Make sure that you thoroughly remove all make up before going to bed each night. Also, throw away old make up when it is dry or cracked. Do not try to use old or expired make up, especially around the eye area.

Easy Methods to Give Your Chapped Lips Some TLC

2008-06-08T22:51:00.000-07:00

Chapped lips are painful because the dry and cracked lips are usually sore or bleeding. Chapped lips are most common in cold, windy and dry weather or when exposed to the outdoors for long periods of times. Sunburns can also cause lips to become chapped and painful. Lips are not able to produce the same types of oils that other parts of our skin do, so the result is that they become dry.

The natural reaction to dry lips is to lick or bite the lips. This does not help, and in fact, can make the situation worse. Severe chapped lips are flaky, bleeding and very uncomfortable. Anyone can suffer from chapped lips, including children. The key to treating chapped lips is to moisturize and treat your lips with a little respect.

The biggest thing you can do to treat and prevent dry, chapped lips is to use moisturizing chapstick. Chapstick is inexpensive and is easy to find at most retail and drugstores. Look for a chapstick that contains beeswax, phenol and sunscreen for the best results. Remember to have chapstick on hand during the whole year, not just the winter months. Using chapstick on a regular basis will help your lips stay smooth and moist. Other types of products you can use to help chapped lips include Vitamin E and aloe vera products.

There are some types of chapstick that should be avoided. Flavored lip balms and some types of lipstick can often cause a more drying effect. Also, with children, a flavored lip balm might tempt children to lick their lips to taste the flavor. Licking will only cause the lips to become drier.

To prevent chapped lips, make sure you use a good chapstick before going outside each time. Have it in your pocket and ready for use. If you spend a good deal of time outside, especially in the winter months, reapply the chapstick several times while you are outside. This can also help prevent dry, cracked lips. If you find yourself without chapstick and you know you need it, you can rub the side of your nose with your finger and then rub your lips. The oil from your skin will help keep your lips hydrated when you are in a pinch. If you know you will be outside for long periods of time, either use a chapstick that contains sunscreen or apply sunscreen to your lips. Sunburns will definitely affect your lips.

Another key prevention in chapped lips is to stay hydrated. That means you should drink plenty of water and fluids, especially during the hot months and the winter. When your body is dehydrated, your skin will suffer. As a result, your lips will become dry, as well. Also, you may feel a natural urge to lick your lips when your mouth feels dry and thirsty. This will cause your lips to become dry and parched. Keep a bottle of water handy and take drinks when you feel like you are thirsty or dry.

You can also help keep your lips soft and smooth during the winter months by covering your mouth with a scarf or masks when you go outside. This is especially important for children who will not notice that their lips are becoming dry and cracked. During the winter months, you can also combat dry, chapped lips by using a humidifier at home or at work. You can sleep with a humidifier on at night and it will help keep your lips moisturized.

If you wear dentures, dry lips can be caused by improper fittings. If you suspect this is the reason for your dry lips, speak to your dentist and have the dentures refitted. The same goes for other dental devices, such as retainers, braces or dental partials. If you have poor fitting dental devices, this can cause you to breath out of your mouth. This will quickly dry out your lips causing dry, cracked lips.

In addition, getting sick is another common reason for getting dry lips. If you are suffering from a cold, be sure to take care of yourself. Use chapstick, stay hydrated and eat well. Fruits and vegetables will help keep your body hydrated and healthy during illnesses. Knowing how to prevent and treat dry, chapped lips will help you look and feel your best.

Six Strategies for a Healthy Glow Skin - Combination skin

2008-06-08T22:44:00.000-07:00

Combination skin is when you have certain areas on your face that are dry and others that are oily. Usually, the oily part of your face is in what is called the “t-zone” or the area of your forehead, nose and chin. When you have combination skin, you will probably notice that most days, you will experiences normal or dry skin. There are several ways you can take care of your combination skin. Here are six strategies for a healthy glow.

How can you be certain you have combination skin? If you have combination skin, your skin on your face might feel tight or dry after washing or taking a shower. Your face might also feel rough, look flaky or have an overall dull appearance. On the other hand, on other areas of your face, you will experience shiny skin that might feel or look greasy. This is most common in the “t-zone”. Those areas are more prone to developing blackheads, pimples or other bumps.

There are ways to care for combination skin. After you have determined what kind of skin you have on your face, you can take steps to find the proper products and care for your skin. It may be that you have combination skin during certain seasons, such as summer. Your skin may be normal during other parts of the year. People, who spend a lot of time outdoors, might experience a dry skin all year round.

The first step you can take to treat and care for your combination skin is to cleanse. Look for products that are made specifically for combination skin and use it twice a day. This will help combat the oily skin on the “t-zone” and help keep other parts of the skin healthy. Make sure that you keep your face clean and free of residues at night. This is a good step to take towards caring for combination skin.

The second step to care for combination skin is to moisturize. When you have combination skin, some parts of your face might be oily, but other parts are dry and flaky. You cannot ignore the dry skin when treating the oily skin. The answer is to use moisturizer on the dry skin only. Products made for dry skin will help hydrate the dull and flaky skin. Try to keep the moisturizer off of the oily skin. That will only make it worse.

The third step is to balance your skin. There are many products that can help normalize your skin. Look for those that have alpha hydroxy acids, or retinol, which is a vitamin A product. Also, use a toner everyday to help keep the skin in balance. Steer clear of products that contain alcohol because that can irritate dry skin. Use toner at least once a week to combat combination skin.

The fourth step is to control the skin by eating healthy and drinking plenty of water. When you practice a healthy diet, you can take a big step in controlling the quality of your skin. Fatty and greasy foods are not good for any type of complexion. Eat lots of fresh fruits and vegetables and try healthier oils. Drinking water will also help by hydrating your skin the natural way.

The fifth step is to use appropriate make up. Make up that contains oil-absorbing properties will help your appearance. Oil-free make up and make up that is labeled as non-comedogenic will help by minimizing the chances to pimples and blackheads. Another important part of skin care is to make sure make up is thoroughly removed each night before bed. Never go to bed with make up on because it can cause skin irritations.

The sixth step is to use a good sunscreen. Look for sunscreens with an SPF of at least 15. Using a daily sunscreen will help ensure that your skin does not become sunburned, which leads to dry skin. There are several varieties of sunscreen that are made specifically for daily use on the face. In addition, look for moisturizers and make ups that already contain sunscreen for added benefit. Using sunscreen everyday, even in the winter, will help ensure that you have a healthy glow to your skin.

Withdrawal Worries – What Happens After You Quit Smoking

2008-06-08T12:41:00.000-07:00

One of the problems many smokers have is dealing with the symptoms of withdrawal. This is partly because the symptoms are so strong, but is also largely because they are unexpected. For this reason, it is important for smokers who are trying to quit to be aware of the possible withdrawal symptoms ahead of time and to make plans for dealing with them.

Dizziness

Sometimes, you will experience dizziness when you quit smoking. This is because of the increase in oxygen in the blood combined with the blood pressure lowering back to normal. For this reason, it is important for you to be careful if trying to quit. Be aware of this possibility and don’t work too hard. You can also try going for a walk, getting fresh air, or slowly changing positions. Dizziness often lasts for several days before going away.

Coughing, Runny Nose, and Sore Throat

No, this isn’t a cold. When you quit smoking, your body’s respiratory system attempts to clean itself out. This can result in excessive coughing and even a runny nose. It is best to drink lots of fluids at this time in order to help your body cleanse itself.

At the same time, you may get a sore throat. This is because your throat is clearing away the tar and nicotine and growing new tissues. Sucking on sweets or throat lozenges can help, as can eating honey.

Tightness in Chest, Flatulence, Constipation, and Headaches

Again, you aren’t sick. This isn’t the flu; these are withdrawal symptoms as your body attempts to recover from the nicotine, tar, and other toxins it endured from smoking. The tight chest is actually caused from all of the coughing you have been doing. Your chest muscles have become sore, so you need to do relaxation exercises and try some deep breathing to relax your chest muscles.

The movement in your intestines temporarily slowing down causes the flatulence and constipation. If you eat plenty of fiber and drink lots of fluids, you should see a little relief. The headaches are the result of an increased blood flow to your brain. In addition, this blood has more oxygen. Relaxation exercises and drinking fluids will also help with this problem.

Mood Changes, Concentration Troubles, and Fatigue

You will most likely feel irritable or angry when you quit smoking. This is because your body is desperate to get more nicotine. Relaxation exercises can help you get through this. It is also important to let your anger out in a safe way. If you try to bottle it up, you will become tenser and you will feel a greater need to have another cigarette.

You may also have difficulty concentrating. This goes back to the increased blood flow to you brain. Basically, your brain is not used to this and is not sure what to do. It is used to relying on the stimulation provided by the nicotine. It will take a few weeks for it to remember how to do its job without the help of the drug.

At the same time, you might experience feelings of fatigue. This is because your metabolic rate returns to normal after you quit smoking. It is important that you don’t over exert yourself at this time. Give your body time to become adjusted to the change. This should take a few weeks.

Withdrawal symptoms can begin to appear as soon as 4 hours after your last cigarette. For most people, the intensity of the systems reaches its peak at around three to five days and they disappear after 2 weeks.

Boredom

You might even experience boredom or feel like you are cooped up. This is because you are missing your “friend,” the cigarette. You are used to spending time with your cigarette and occupying yourself with smoking. You need to try to find new things to do that will keep both your hands and your mind busy. Try riding a bike, going for a short walk, or swimming. Or, do a small task that will keep your hands busy, such as cooking, doing dishes, painting, writing a letter, knitting, sewing, or gardening. You might even run a few errands or get out of the house for another reason, such as to watch a movie.

Ten Tips for Turning Back the Clock on Wrinkles

2008-06-08T12:39:00.000-07:00

Wrinkles are caused by aging skin and the elements that our skin is exposed to day after day. Wrinkles are a natural part of aging as our skin becomes thinner. Sun exposure is another major cause of wrinkles and can cause premature aging not only to the face, but also to other exposed parts of the body. Also, repeated facial expressions such as smiling and squinting cause’s lines and wrinkles on the face. Whatever causes your wrinkles, there are steps you can take to prevent and treat wrinkles to turn back the clock and make your appearance younger looking.

Prevention is the key to many wrinkles, especially those due to sun exposure. It is estimated that the sun causes at least 90 percent of premature aging and wrinkles. Many of these lines and wrinkles can be prevented. This means that daily use of sunscreen can drastically reduce the amount of wrinkles that appear over time. UV rays can hit your skin year round, even when it is cold. If you are concerned with wrinkles, you should always apply a good sunscreen daily all year long. You can also help cut down on sun exposure by wearing a hat that shades your face when you are working or spending time outside. If you can cut down on the amount of ultraviolet rays hitting your face, you can take a big step in preventing premature aging.

Another step you can take to help prevent wrinkles is to eat right and drink plenty of water everyday. Your body loses a lot of water each day. When you hydrate your body from the inside, your skin will reap the benefits. Drinking the recommend daily amounts of water helps your skin stay smooth and supple. Skin that is moist does not lose its elasticity as fast as dry skin. Also, make sure you eat healthy and enjoy a wide variety of foods each day. Whole grains, fruits and vegetables will help keep you healthy and your skin will benefit as well. Adding small amounts of healthy oils such as olive oil to your diet may also help your skin.

Washing the face everyday will help prevent wrinkles, too. It is recommended that when you wash your face, you use warm tap water and do not scrub. Also, it is important to thoroughly remove all make up and use a light cleanser with added moisturizer. When you are ready to dry your face, do not rub the towel on your face. Instead, use gentle patting motions to dry.

In addition to preventing wrinkles, there are steps you can take to help minimize the amount of wrinkles you may already have. One very common way is to use daily moisturizer. There are several types of moisturizer that actually helps hydrate the skin and leave the skin on your face looking smooth. This will help minimize existing wrinkles and may help prevent new wrinkles from forming in the long run. For added effect, use a moisturizer each night before bed and every morning before applying makeup.

Many people with wrinkles opt to use under the eye creams. These creams are specifically made to help reduce the puffiness and dark circles that are common under the eye. Because the skin under the eyes is very thin and does not produce oils as well as other parts of the face, wrinkles are common. Also, rubbing the eyes may cause wrinkles to form, so it is always best to apply eye moisturizer with very gentle tapping motions.

There are also many types of products that claim to help reduce or minimize the appearance of wrinkles. These products can be bought over the counter or by prescription through a dermatologist. Many people believe these products work so if you are looking to reduce the amount of wrinkles, check some of those products out.

Another, but more expensive option to get rid of wrinkles is the visit a professional. Plastic surgeons see many patients wanting to look younger. Site injections such as Botox are becoming more popular as are facelifts. These solutions are not cheap, though. Be prepared to spend hundreds of dollars for surgical techniques to remove wrinkles. Botox injections are very effective, but the results are not permanent.

Your Inner Body Clock - Circadian Rhythms

2008-06-08T12:23:00.000-07:00

Maybe you've heard of your 'body clock,' but have never quite understood what it is. When people refer to their inner body clock, they are making reference to their circadian rhythm. Your circadian rhythm is in charge of coordinating your daily sleep-wake cycle. Your body actually has hundreds of circadian rhythms. These cycles control and coordinate your body's varying temperature, heart rate, blood pressure, hormone levels, and numerous other factors that allow you to move about comfortably every day. Your circadian rhythm operates on a 24-hour cycle. Your brain relies on outside influences (called zeitgebers) such as daylight to set your circadian rhythm each day. Our bodies depend on these external cues to set our internal body clocks. Any time that your circadian rhythm becomes interrupted—for instance, if you experience several nights of sleep deprivation—your circadian rhythm is thrown out of sync.

Unfortunately, many people are unable to keep a steady circadian rhythm because of their employment. People who work at night are particularly vulnerable to this danger. People who work during the nighttime hours interrupt the body's natural biological and psychological rhythms. Many of these individuals may eventually suffer from a circadian rhythm disorder. Other people who are vulnerable to developing a circadian rhythm disorder are people who keep very irregular sleep schedules, those who travel frequently and experience jet lag, and people who simply do not get enough sleep due to insomnia or other sleep disorders.

What happens when your circadian rhythm is disrupted? Not only does your ability to get a restful night's sleep become compromised, your immune system is also compromised, making you more vulnerable to getting colds and flu's. Your body becomes more susceptible to weight gain, you are more vulnerable to develop mood swings, and your body's digestive system may be thrown out of whack. How does your circadian rhythm affect your ability to get a good night's sleep? A disruption of your circadian rhythm may cause you to become sleepy and fatigued during work hours, and you are more likely to develop chronic insomnia. It is usually much more difficult to achieve restful sleep during the day. There are far more interruptions and environmental factors that negate the amount of sleep you can achieve during the day. Short-term disruptions to your circadian rhythm can also cause fuzzy thinking and an overall lack of clarity. This can result in an increase of workplace accidents caused by fatigue.

The long-term effects of an interrupted circadian system can leave you vulnerable to any number of illnesses and diseases, including diabetes, heart disease, and strokes. You may also be more vulnerable to psychological, mental, and emotional disturbances.

If you are a nighttime shift worker, what can you do to reduce the adverse effects that such work might have on your circadian rhythm? First, you must be proactive in maintaining good sleep hygiene. Good sleep hygiene means that you keep a regular sleep schedule, waking and retiring at roughly the same time each night. You should strive always to sleep in a dark, quiet room. If you sleep during the day, you can make or purchase special blackout curtains that will allow you to pattern the effects of nighttime in your room. Turn off phones, timers, cell phones, and any other reminders that it is not really night time. You can use a white noise device or a fan to drown out any noise you may be exposed to while trying to fall asleep.

Once you have established an environment conducive to getting a good night's rest, you should strive to establish other healthy lifestyle habits that can help you achieve restful sleep. Getting regular exercise can help you maintain a steady circadian rhythm. Ideally, you should exercise at roughly the same time each day. You should also strive to eat small, frequent and healthful meals, and to stay well hydrated throughout your work shift.

If you are a nighttime worker, you should avoid overexposing yourself to natural light after your shift is done. The light will signal to your brain that it is time to 'wake up.' Wear sunglasses, or try to get home before absorbing excessive daylight. This will make it much easier for you to fall asleep once you get home. Also, after awaking from your daytime sleep, you may want to expose yourself to 30 minutes or so of artificial light. This will help signal to your brain that its time to wake up.

Terrific Tips to Ensure a Healthy, Attractive Head of Hair

2008-06-08T12:17:00.000-07:00

Everyone can benefit from a great head of hair, whether it is a stylish new haircut or a great dye job. Great hair can boost self-esteem and make you feel like a million bucks. But what happens when you get an awful haircut or your dye job goes horribly wrong? Self-esteem hits rock bottom. Besides wearing a hat for the next three months, consider the following tips to ensure a healthy, attractive head of hair.

If you leave the hair salon or barbershop only to get home to notice an awful haircut, there are steps you can take to help you look your best. You probably will not be able to get your back, but you can return to the place or person who cut your hair and ask them for help. It might help to request a new beautician or to have the one that originally cut your hair show you ways to style your new hair-do. It could be that the haircut you got was what you wanted and you are just not styling it properly.

For hair that is cut too short, you may have to look at accessories to help style your hair while it is growing out. Small alligator clips are fashionable and can keep layers out of your face during the growing out period. In addition, if you get a haircut that is so short or so embarrassing, consider looking at synthetic hairpieces. Many stores carry clips, ponytails and other accessories with synthetic hair attached. They come in virtually every shade to match any color of hair.

Bad dye jobs can often be easier to fix than bad haircuts. If you are the recipient of an especially bad dye job there are a few steps you can take to correct the problem. First, if you have dyed your hair by yourself and find that you have under colored you hair, you probably rinsed too early. You can easily correct this problem by applying another dye to your hair and leave it in for the required time.

Over coloring your hair can be harder to correct. When this happens, it usually means that you have selected the wrong color for your hair or you have left the chemicals in too long. There are several products you can purchase that will help you take the color out of bad dye jobs. However, these products can be tricky to use and if you are afraid of the results, you might need to consult a professional. A beautician that specializes in hair color can help you correct your hair color without damaging the hair.

Another common hair problem does not have to do with bad haircuts or dye jobs, but with colored or blonde hair turning green when exposed to chlorine. This can be quite problematic, especially in the summer months. One way to correct this problem is to wash and shampoo hair right after swimming in chlorinated water. You can also help remove the green tint by purchasing a special product available through most retail and drug stores. If your hair is dyed or permed and it turns green, you may not be able to correct the problem at home. Seek the advice of a hair care professional before attempting to correct the problem at home.

There are preventative steps you can take to ensure you always have an attractive head of hair. If you are ready to change hairstyles, on tip is to make sure you understand what styles work best for your face shape. Also, consider using a beautician you know and can trust. Never have a drastic hair cut or dyed by someone you have never seen before. Also, have pictures available of what you expect your hair to look like, but at the same time, have realistic expectations. Not everyone can have the hairstyle of a movie star and expect to look that good. You will need to learn how to style the new cut and how to take care of the color.

Another good tip is to use products that are appropriate for your hair. If you have dyed blonde hair, look for shampoos and styling products specifically for dyed blonde hair. These types of products can help you keep the color longer. The right styling products are a must for certain hairstyles, too. Ask your hair care professional what is right for your new haircut.

Forecast: Gray Hairs with some Hair Color in Sight - Tips for Banishing that Gray

2008-05-11T20:45:00.000-07:00

The first time you spot a gray hair, you may feel like you are aging before your time. Most people really start noticing their hair turning gray as they approach their late thirties. Some might be unlucky enough to experience gray hair much early. When you turn gray depends on the person and their genetics. However, there are things you can do to cover the gray.

Some people think that having gray hair makes them look more distinguished and do not wish to cover their new hair color. Most people are eager find ways to turn back the clock by using a variety of methods to cover the gray. If you are facing gray hair, consider the following tips for banishing the gray.

Hair turns gray as you age because your body experiences a natural slow-down of the production of pigment. Pigment in your hair gives you the color. As you age, this process slows and the natural color begins to fade. Not many people experience a full head of gray hair overnight. Instead, the process takes time, which results in gray hair mixed with color hair. Pulling out gray hair does not help. Instead, only another gray hair grows back to replace the pulled hair. Gray hair can also be less manageable because it becomes thicker, and coarser.

Gray hair also has decreased amounts of melanin, which naturally contains zinc, and iron that allows normal hair color to hold a dye. Therefore, gray hair can sometimes be harder to color. There are several steps you can take to help gray hair hold a hair color dye better and longer. Before coloring your gray hair you might want to take a minute to think about after care and maintenance. It is not always cheap or easy to continually color gray hair. If you do not want to make the commitment to color your hair every few weeks, then you should probably not dye your hair. You might even want to consider using color wands, which is similar to mascara. The color is not permanent but makes it easy and risk free to color gray strands.

Choose your dye wisely: One common tip that helps cover gray hair is to choose a hair dye that is specifically made for gray hair. If your hair is not completely gray, then you will have a mixture of softer hair that is your natural color and the coarser gray hair. There are many styling products and hair dyes that are designed just for gray hair. This will help you have a better outcome, especially when you dye your hair at home.

Leave the product in longer: Leaving a hair dye in for just a little longer can help the hair retain the dye, resulting in a longer lasting dye job. It will be important to thoroughly read all of the instructions on the bottle. Most hair colors give specific instructions for dying gray hair and generally recommend leaving the dye on for at least 45 minutes. This will help all of the hair to be completely covered.

Pre-treat or pre-soften the hair: Gray hair is often resistant to color and a dye job may not last more than a few days. You can apply a 20% peroxide to help open the hair cuticles. This will allow the hair to soften and more readily accept the hair dye. It is a good idea to leave the peroxide on the hair for about 10 minutes, depending on the length of the hair in order for it to completely coat the hair.

Purchase good products: After you have successful colored your gray hair, shop for shampoos, conditioners and styling products that are specifically for gray hair or colored hair. Many stores, salons and boutiques carry these types of products. Using these maintenance products will help make a color last longer on stubborn gray hair.

Leave it to the professional: If the idea of using products and dyes at home scares you, leave it to the hair professional. There are many beauticians and salons that specialize in covering stubborn gray hair. Before you make an appointment, consider how much you want to spend and what color you want your hair. Have some ideas before your appointment and talk with your beautician to get ideas. You will get good results and usually a guarantee if you go with a professional.

Grooming Tips for every Men

2008-04-25T22:46:00.000-07:00

Most men are notorious for spending as little time as possible on their looks. For most guys, it is a quick shower and a shave before they hit the door. Men are not like women and are not interested in spending a lot time grooming them selves in the mirror. However, there are certain grooming tips that women want their men to know.

Grooming is important. Not only will it make you look better, but also proper grooming will make you feel better about yourself. Plus, you should listen when your wife or girlfriend tells you that your eyebrows look a little shabby. Women spend a lot of time grooming them selves and they know what they are talking about when it comes to looks. You do not have to spend an extra hour in the bathroom every morning, but a few extra minutes will help you look and feel your best. Here are a few tips that the woman in your life wants you to know about.

Dry skin and lips: There is nothing worse than holding hands or kissing lips that are dry and flaky. This can be a problem in the winter months or for men who work with their hands a lot. You do not have to go around work apply lip moisturizer all day, but with a little chap stick in the morning and right before bed, your lips will stay moist and kissable. The same goes for dry skin. Have you looked at your elbows lately? Take a few minutes right after you get out of the shower and apply a good lotion to your hands, elbows and feet. There are many brands of lotion that does not smell like flowers and that works well. Also, use a little after-shave lotion after shaving for a smooth face. Avoid products with an alcohol base because it only exacerbates dry skin.

Nails: Do you bite your nails down to the quick instead of clipping? Rough edges on fingernails are turn-offs. Also, do not go out the door without taking a quick look UNDER the nails. Dirt and grime are huge no-no’s when it comes to impressing the women. Buy a good quality nail kit that comes with clippers, a file and scissors. Keep your nails nice and neat by trimming and filing on a regular basis. Keep your nails clean by washing your hands will soap and water several times a day.

Bad breath: Nothing is worse than kissing a guy who has breath like King Kong. In order to combat bad breath, brush your teeth regularly. This includes flossing and brushing your tongue. Germs can build up in those places and cause chronic bad breath. If you do not have the chance to brush after each meal, try using breath fresheners or sugar free gum between meals. Also, remember that drinking alcohol can cause smelly breath. Brush your teeth before making a move.

Facial Hair: Women all have differing opinions when it comes to guys and facial hair. For some, any facial hair at all is a turn off and for others, the more facial hair the better. Before you decide to shave off that moustache or grow a goatee, check with your special someone and find out what she prefers. If you do have a beard or moustache, keep it neat and clean. Trim it on a regular basis, too. Facial hair also includes the “unibrow” or “monobrow”. If your girl tells you that you have a “unibrow” she is telling you look like Bert from Sesame Street. You need to take some time and learn how to trim your brows and how to tweeze unwanted hair from the middle. If you have never tweezed hair before, it may take a few times to get the hang of it. You might experience a little pain and redness at first, but it will not bother you after you have done it a few times. Many men also visit a salon and have unwanted facial hair waxed. This is a good option if you do not want to try tweezing at home.

Nose and Ear Hair: Don’t ignore your ears and nose. Hair grows from these areas, too. Invest in a good battery operated nose and hair trimmer and use it every couple of days. You will appreciate the cleaner look, and so will your lady.

Seasonal Depression Can Signal a Sleep Disorder

2008-04-20T14:03:00.000-07:00

Who hasn't suffered from the 'winter blues'? We wake in the dark and go to work in the dark, and by the time we fall asleep, it has long been dark. With the cold weather and gloomy skies, it's no surprise that some people suffer from seasonal depression and an overall sense of lethargy.

Seasonal Affective Disorder (or SAD) is a condition that develops when the 'winter blues' become more pronounced and debilitating. SAD affects over 10 million Americans each year. SAD symptoms include fatigue, overall sense of energy, weight gain, an increased appetite (including a craving for sweets), depression, mood swings, and a desire to sleep more. Besides affecting an individual's ability to function normally, SAD can have a strong effect on their ability to get a good night's sleep. It is estimated that roughly 70-80% of people affected by SAD are women. Most people who are affected by SAD will notice onset of the disorder sometime in their 30s. Research has shown that there is a direct link between the SAD and light exposure. People who live in cold northern climates are much more likely to experience SAD symptoms than people who reside in milder Southern climes.

SAD may affect a person's ability to achieve restful sleep. In fact, many times the symptoms of SAD may indicate a sleep disorder. One cannot be sure if an underlying sleep disorder may cause SAD-type symptoms to become more pronounced, or if SAD may make an individual more apt to develop a sleep disorder. Regardless, researchers have shown that there is an inextricable link between seasonal depression and the inability to get a restful night's sleep.

In fact, SAD may be connected to several sleep disorders, including Delayed Sleep Phase Disorder and Advanced Sleep Phase Disorder. Delayed Sleep Phase Disorder involves the inability to fall asleep, and the urge to sleep late into the morning. Advanced Sleep Phase Disorder involves the feeling of tiring too early in the evening, and waking too early in the morning. Both disorders can be traced to the jarring effect that seasonal depression and other SAD-like symptoms have on the circadian rhythms.

What is the connection between SAD and the ability to sleep? Researchers believe the key is in the amount of light that a person is exposed to on a daily basis. If a person does not receive an adequate amount of light, their circadian rhythm, or sleep-wake cycle, may become disrupted, resulting in lack of restful sleep.

What can be done to counter the effects of SAD and restore normal sleep patterns? There are many therapies now available to individuals who suffer from sleep disorders due to seasonal depression. Perhaps the most well known of these is light therapy. Light therapy consists of the daily use of a light box. The light device is simply a box outfitted with full spectrum fluorescent lights. Most people will choose to use the light box in the morning, as some people experience insomnia if they use the light box in the evening.

Most people who undergo light therapy will use their light box for roughly 30 minutes to an hour or more. When first using the light box, users must measure the distance between the light and their eyes. The light must reach one's eyes, although one should not stare directly into the lights. It is best to use the light box during long blocks of time, rather than divide the time into shorter sessions. The light therapy box has been proven to help reduce the effects of SAD, and help establish a normal circadian rhythm.

Other types of therapies and treatments that may help individuals overcome the effects of seasonal depression include regular exposure to outdoor light and daily exercise. Even if the sky is gloomy and overcast, research has shown that SAD-affected individuals can benefit from taking daily walks and getting regular exercise. Getting exposure to light can help stabilize a person's circadian rhythm, and will also help alleviate the effects of SAD-induced sleep disorders. If SAD symptoms are pronounced or severe, an individual may be prescribed anti-depression and anti-anxiety medications, including SSRI drugs such as Paxil and Zoloft. Cognitive psychotherapy may also help relieve the effects of seasonal depression, which in turn may help keep sleep disorders in check.

Words of Wisdom on Waxing

2008-04-20T13:59:00.000-07:00

If you are tired of pulling, tweezing and shaving, only to get red bumpy skin, then waxing might be a good option for you. Waxing is temporary hair removal using a wax substance. Hair that has been waxed will not grow back for three to five weeks depending on the person. Any part of the body can be waxed. That includes the underarm, legs, bikini area, arm, lips and eyebrows. Men generally favor waxing the back, chest, shoulders, hairline, ears, nose and sometimes the legs.

There are several different waxing methods. A common way for people interested in waxing is to visit a salon that specializes in body waxing. Other might prefer learning the method themselves and waxing in the privacy of their own home. Waxing involves spreading a very thin layer of a wax mixture over the skin. A paper strip is then pressed to the warm wax and pulled out with a quick motion against the direction of the hair growth. Not only does the waxing remove the hair, but it also removes the dead skin cells. When skin is waxed, it leaves the skin smoother than it does when shaving. Also, when the hair begins to grow back it is less coarse than with shaving. After repeated wax sessions, some hair may not grow back at all. Whatever method you prefer, consider these few hints and tips the next time you are ready to wax.

If you choose to visit a salon to have hair removed by waxing, it is important for you to find a salon that you can trust and one that is experienced in hair removal. It is common to find salons that may only wax facial hair. If you are looking for waxing for the legs, underarm or bikini area, ask around and find out who is experienced. There are several areas of the body that should only be performed by a licensed cosmetologist or esthetician. These areas might include the genital areas and the chest area. These areas might need special care and it should not be performed at home.

There are several benefits of waxing over shaving, plucking or tweezing. One big benefit is that waxing is much longer lasting than other hair removal methods. After an area has been waxed, it can take anywhere from three to five weeks for the hair to begin growing back. Some individuals may experience even longer periods. Also, hair that grows back after waxing tends to be softer and smoother than it does with shaving. This can reduces itching and irritation, especially in the more sensitive areas. Waxing is better than shaving or depilatory creams because that only removes hair at the surface. This causes the hair to grow back at a much faster rate than with waxing.

There are some disadvantages of waxing as well. For those with a low tolerance of pain, waxing might not be the best option. Waxing can be temporarily painful. When the wax strips are removed, it pulls the hair from the root. A sharp, stinging pain will be felt. Also, waxing is much more expensive than tweezing or shaving. This is especially true if you opt to have the procedure performed at a salon. You can expect to pay anywhere from $60 to $80 depending on the area. It will be less expensive for smaller areas such as the eyebrows. Waxing can also promote ingrown hairs. This is caused when the hair is pulled from the opposite direction. This can disturb the hair follicles and can irritate the skin. Waxing is also not recommended for certain people. Those that are prone to spider veins can experience a more spider or varicose veins after having the procedure. Also, people who are diabetic and have poor circulation should not have the waxing procedure. There are also a few types of medication that those who wax should not take because waxing can cause weakening of the skin. If you suffer from pimples, skin rashes, moles or have sunburn, waxing is not a good option.

If you do decide to wax, make sure that you do not wash the area before the procedure. The skin must be dry and free of any lotions, make up or other residues. Swimming, showers or baths can cause the hairs to be too soft and will not produce good results. Also, consider using a moisturizer after the skin has been waxed. There are several brands that are made just for waxing. This can help reduce the redness and swelling caused by waxing.

Sound Snoring – The Sleep Disorder that Keeps Everyone Awake

2008-04-20T13:55:00.000-07:00

Probably everyone is familiar with snoring. If you don't snore, you've probably shared a room or bed with someone who does. Although snoring is often the butt of many jokes and used for comedic effect on TV and in movies, snoring can actually be a serious medical condition. Many people view snoring as a harmless nuisance, but in reality, it can indicate underlying health problems. Snoring can take a toll on the quality of you and your sleeping partner's sleep, as well as your overall health.

Mild Snoring, Severe Snoring, and Sleep Apnea

Many people mistakenly make no distinction between mild snoring and sleep apnea. Regular, mild snoring occurs when a person experiences some sort of congestion or airway obstruction, resulting in loud breathing sounds during sleep. Most of the time, snoring is a normal phenomenon that occurs when a person is experiencing congestion, enlarged adenoids or tonsils, or when a person abuses of alcohol or sedatives. Mild snoring can usually be alleviated by avoiding alcohol consumption, the use of sedatives, or by sleeping on one's back. Indeed, most people who are experiencing mild snoring can find relief simply by turning to sleep on their sides. If snoring is caused by congestion caused by a cold, flu, or sinus infection, symptoms will usually subside as the illness gradually passes.

Severe snoring can indicate more serious health problems. Severe snoring occurs when a person experiences regular, chronic snoring. When a person is experiencing severe snoring, they will snore no matter what sleeping position they take. If you tend to awake yourself or your sleeping partner with your snoring, chances are your snoring is more severe than mild. Also, if you find yourself experiencing fitful sleep, and wake feeling fatigued even after several hours of sleep, you should consult your doctor. You may need to be observed at a sleeping clinic to find out the degree and possible causes of your snoring.

Sleep apnea is often confused with snoring since it produces similar sounds. The basic distinction is that snoring is simply a sound a person makes while sleeping, while sleep apnea causes a person to stop breathing several times during the night. Sleep apnea is a serious sleep disorder that occurs when a person experiences an obstruction in breathing, causing a pause of up to ten seconds in breathing. These pauses of breath can occur up to 30 times during the course of one night's sleep! When a person suffers from sleep apnea, they will wake several times a night to regain breath. Many times, people are not aware that they suffer from sleep apnea, and only become aware when their sleep partner observes the symptoms. In rare cases, sleep apnea left untreated can prove fatal.

The Social Aspect of Snoring

Snoring is not only a medical concern. Snoring can also take quite a social toll. A person who snores may keep their sleep partner awake, and cause their quality of sleep to decline. The snorer's sleep partner may also worry about their partner's health, especially if they also suffer from sleep apnea. Both the snorer and their sleeping partner may experience sleep deprivation and insomnia that in turn leads to irritability, daytime fatigue, restlessness, and overall lack of energy and productivity. In serious cases, a person's snoring may even drive their sleeping partner out of the bedroom, and into the respite of a quieter room.

The Health Risks of Snoring

Excessive or chronic snoring can be indicative of more serious medical problems. Not only can snoring cause serious sleep deprivation, it has also been linked to various health problems. Snoring has been associated with obesity, high blood pressure, diabetes, heart disease, and a greater chance of getting a stroke.

The most obvious health risks of snoring include increased daytime fatigue and sleepiness, low energy, inability to think clearly, and a compromised immune system that is more susceptible to getting colds, flu's, and other illnesses.

Because snoring reduces the amount of oxygen that reaches the brain, it may also exacerbate a person's vulnerability to developing adult onset diabetes, hypertension, stroke, and heart disease.

What Can You Do to Reduce Your Chances of Snoring?

The best thing you can do to prevent snoring is to make proactive lifestyle adjustments. Maintain a healthy weight, get regular exercise, avoid smoking and overuse of alcohol or sedatives, and avoid dairy products or other difficult to digest foods before bedtime. Many people can greatly reduce the occurrence of snoring simply by sleeping on their sides, and sleeping without a pillow, or at least a flatter pillow.

Leg Pedaling – What Restless Leg Syndrome Means and How You Can Help this Sleep Disorder

2008-04-20T13:53:00.000-07:00

Restless Leg Syndrome is a sleep disorder and condition that causes individuals to feel a crawling sensation in their limbs, most commonly in their calves, ankles, and across their trunk. Sometimes Restless Leg Syndrome can cause the sufferer considerable discomfort, causing a throbbing and even stinging sensation in the leg muscles. Sufferers of Restless Leg Syndrome have also described feeling a tingling, creeping, and pulling feeling across their legs and trunks. Most symptoms of Restless Leg Syndrome are felt during periods of extended inactivity, such as when long periods of sitting or lying down. Most of the time, sufferers will experience symptoms at nighttime, thus the syndrome's classification as a sleep disorder. Some people will experience symptoms in only one leg, and others will experience them in both. In rare cases, individuals may experience the symptoms of Restless Leg Syndrome in their arms.

Most symptoms become intensified at night, particularly at the beginning of a sleep cycle. Most people experience a reduction in symptoms in the early morning hours. When the legs are at rest, the symptoms of Restless Leg Syndrome become more pronounced. The distraction and pain of the symptoms cause sufferers to move their legs in an effort to ease pain and find relief, thus the description of 'restless legs'. Obviously, Restless Leg Syndrome can disrupt a person's sleep significantly. Indeed, Restless Leg Syndrome almost always results in some degree of insomnia. The presence of irritating sensations and pain, and the involuntary movement and jerking of legs can make getting a good night's sleep almost impossible, and can result in daytime fatigue.

What causes Restless Leg Syndrome? Although the cause of this condition remains unknown, it seems to run in families. Research shows that Restless Leg Syndrome is more common in groups of people with certain deficiencies. People with anemia and iron deficiencies are more likely to suffer from Restless Leg Syndrome. Pregnant women may also be more susceptible to this condition. In addition, people who are obese, smokers, people who suffer from diabetes, heavy coffee drinkers, and arthritis sufferers may also be more vulnerable to developing Restless Leg Syndrome.

Other perhaps more serious conditions that may also be associated with Restless Leg Syndrome include nerve diseases, hormone diseases, kidney disorders, and polyneuropahty. Some prescription drugs have also been linked to the onset of Restless Leg Syndrome, including certain antidepressant drugs, as well as Zantac and Tagamet. Restless Leg Syndrome may appear in people of all ages, although it appears to be more common in older individuals. Restless Leg Syndrome is also thought to affect children who may be experiencing "growing pains." These children are often mislabeled as hyperactive due to their restlessness. It does appear that Restless Leg Syndrome tends to develop slowly, with symptoms growing in intensity over time.

Another sleep disorder that is often confused with Restless Leg Syndrome is known as Periodic Limb Movements in Sleep (also known as PLMS). PLMS involves involuntary movement, both bending and jerking, of the legs during the course of a night's sleep. People who suffer from PLMS may experience movement of the legs every 10 to 60 seconds. Unlike Restless Leg Syndrome, PLMS occurs while the individual is asleep, although the constant movement may cause them to wake throughout the night.

Treating Restless Leg Syndrome is often difficult because there is no definitive cure. The first step toward treating Restless Leg Syndrome is to search for any underlying causes. If you suspect you have Restless Leg Syndrome, your medical professional will conduct blood tests to reveal if you have an iron deficiency and/or anemia. Your doctor will also work to rule out any other possible causes for your symptoms. Reducing alcohol and caffeine intake, especially before bedtime, can help ease the symptoms of Restless Leg Syndrome. If you are a smoker, you can drastically reduce your smoking or quit altogether and help reduce Restless Leg Syndrome significantly. Practicing good sleep hygiene and getting some form of daily exercise are also important to keep the symptoms of Restless Leg Syndrome under control.

If your case of Restless Leg Syndrome is severe enough, your doctor may recommend certain medications. The most common medications prescribed for the treatment of Restless Leg Syndrome include ropinirole, gabapentin, and tramdol. Other non-prescription options include electric nerve stimulation, acupuncture, and ingesting oral magnesium.

Points to Ponder in Selecting the Right Razor for You

2008-04-20T13:49:00.000-07:00

There are many different types of razors on the market for shaving unwanted hairs. Some razors are made of lightweight plastic and are disposable, some have heavy handles and only disposable heads and others come in the electric form. The one that is right for you will depend on your personal preferences. If you are in need of selecting a razor, here are some points to ponder in selecting the right razor for you.

Shaving has been going on for hundreds of years. Early men pulled out unwanted hair with their hands. Later, hair removal became a little less traumatic and blades were used for shaving facial hairs. During the middle ages, women began tweezing and shaving facial hair to keep up with fashion trends. Now it is common for both men and women to rely on razors to remove hair from every part of their bodies.

So, what kind of razor is right? Picking a razor will mostly depend on your preferences. Some people prefer using a new razor each time they shave, so a disposable razor. Others dislike the cuts and nicks from blades and prefer an electric razor. There are razors of various sizes, colors and blade number. Some are marketed for women and others are for men. The main consideration when choosing a good razor is to find the one that gives you the kind of shave and results you want when shaving. Everyone has different hair types and skin types. What works for one person, may not work for another.

If you are new to shaving, you might want to consider using a razor with a safety blade. Using a razor on any part of your body for the first time can be scary. If you are not careful, you could end up with more cuts and nicks on your skin than you bargained for. There are several types of disposable razors that come with a guard wire. This helps cut down on the amount of cuts and red bumps on the skin, more commonly known as razor burns.

In addition, anyone that is afraid of cutting their skin is new to shaving or might not have a steady hand, might consider an electric razor. These razors are rechargeable and some can even be used with water or shaving gel. For the most part, these give close shaves without the worry of nicks. Sometimes, electric razors do not give close shaves in areas that are bony, such as around the chin or knees. Electric razors are also good options for those who are on the go or who travel frequently and need a quick shave without the water or shaving lotion. These also come in all different brands and prices ranges. Still, these are good options for some.

Disposable razors might be the perfect choice for those looking for a close shave without the worry of changing out the head. These are inexpensive and come in all different varieties. If you are considering using a disposable razor, think about what you need in a razor. Some are very basic, offering just one blade. Others use new technology with up to four blades per razor head and swiveling heads. As a general rule, disposable razors with several blades offer the closest and smoothest shave. In addition, many of these razors come with a lubricant strip to help soften the hairs and skin during shaving. These strips are not intended to replace soap or shaving gel or lotion. Instead, the strips help get a better shave. If you have very sensitive skin, the razors with lubricant strips could irritate your skin. Some razors even make strips designed with sensitive skin in mind. Disposable razors are often perfect choices for those who need a very close shave such as in the summer months during short and bathing suit season.

Disposable razors are another option. These are very similar to disposable razors, but they handle is used over and over again and the heads are replaces with each shave. These are often a little more expensive than disposable razors and often give similar shaves. Some people prefer these because the handles tend to be heavier and easier to manipulate with wet hands and skin. These razors also offer close, smooth shaves.

The Real Truth About Penis Enlargement

2008-04-02T22:29:00.000-07:00

(From a woman’s perspective…)

It's unfortunate in this world that people feel they need to profit from the misery of others. This is indeed true (from my viewpoint) when it comes to men and their penises. Simply doing an internet search for "Penis Enlargement" leads you to millions of results. It is impossible to sort through the results and determine which ones are legit, and which ones are simply trying to make money. And that’s the problem : There are too many get-huge quick claims from innumerable different sources. I’ve discovered that truth is this:

There is no pill that will enlarge you penis effectively WITHOUT exercise.

Yes, you heard it right. I’m sorry to burst your fantasy bubble, but no pill or patch is going to give you a bigger penis alone. This is not to say that I’ve found that all of the pills are ‘snake oil’ and useless. Some do provide you with a source of natural herbals that will make it possible to enlarge your penis. But again, repeating from above:

You cannot only take a pill and increase your penis size.

Why? Well, let’s take a look at the penis’s structure:

Download this entire content in the form of ebook.

Why Smoke? Seven Reasons You Stick with the Habit

2008-04-02T20:58:00.000-07:00

There are many reasons why you shouldn’t smoke, but what are the reasons why people do smoke? There are a multitude of reasons, starting with why people start in the first place, to why they can’t seem to stop.

To Look Mature

As kids and teenagers, we see adults around us who smoke. We see this, especially from parents, relatives, or adults we respect and admire, we want to smoke, too. It makes us feel as if we are older.

Of course, smoking does make you look more mature, but not in the way you are hoping. The truth is, smoking destroys the elasticity of our skin and makes us wrinkle and age on the outside more quickly than you are supposed to. In addition, it makes the inside of your, in essence, age as well. This is because it causes extra unnecessary stress to your organs. This stress causes your body to get worn out at a quicker pace, almost as if you are speeding up the aging process.

To “Fit In”

From the time we are children, we continuously seek to be accepted. No one wants to be friendless or alone. The pressure to “fit in” becomes increasingly strong as we enter into our teen years and, often, remains into adulthood. Unfortunately, many people start smoking in order to become part of a peer group. For some, all it takes it having that first cigarette to become addicted. Once addiction has set in, it is extremely difficult to overcome.

To Experiment

Some people are drawn to smoking because they simply want to know what all the excitement is about. They feel as though they might be missing out on something if they don’t try a cigarette. And, they are right – they are missing out on the increased chance of developing high blood pressure, emphysema, and all types of cancer, particularly mouth and lung. They are also missing out on poor sense of taste and smell. In addition, they are missing out on spending thousands of dollars every year to support their addiction. More than likely, there are more important things to be worried about missing out on, like seeing your child get married or seeing your 75th birthday.

To Break the Rules

Others start to smoke because it is “daring,” “risky,” or “against the rules.” They think smoking makes them look “cool,” or like they are rebels. If you want to act out against society, wear crazy clothes or get a wild haircut. Neither of these causes long-term damage to your health or costs extra money. Even better, invest the money in a sport or a hobby!

The desire to “be bad” is the overwhelming reason why teenagers start smoking. In most households, it is – thankfully – forbidden for kids and teenagers to smoke. The unfortunate side effect is that this very reason is what draws some teenagers to the act in the first place. At the core of this reason, however, is still the desire to be accepted and to be paid attention to. Parents who pay attention to their children and who are actively involved in their lives substantially decrease the likelihood of the child ever starting to smoke.

Addiction to Nicotine

Once a person does start smoking, it is difficult to quit for several reasons. One reason is the nicotine. Nicotine is a drug. By definition, this means nicotine is addictive. Addiction, no matter the type, is extremely difficult to overcome. Those who try to quit smoking usually experience withdrawal symptoms, which can range from having trouble sleeping, to developing the shakes, to feeling nauseous, to becoming moody.

Addiction to the “Habit”

Many people who smoke are simply addicted to the habit, or routine, created from smoking. It is a known fact that the brain begins to associate two acts with one another if they are repeatedly performed together. This was shown in the experiment with Pavlov’s dogs in which the dogs began to drool every time they heard a can opener because they associated it with getting fed. Of course, smokers aren’t dogs, but the same theory holds true.

If you have a cigarette every time you have a cup of coffee, your brain begins associating the two together. Over time, it becomes difficult to have a cup of coffee without craving a cigarette, too. The same is true for smoking when driving, smoking after a meal, smoking first thing in the morning, smoking when you have a beer, or any other activity during which you often smoke while doing.

Dealing with Stress and Emotions

Those who start smoking also develop a dependency upon cigarettes to help them deal with stress or other emotions. As the daily stresses of life, such as personal problems, problems at work, or problems at school, begin to mount, those addicted to cigarettes turn to the drug to help soothe their nerves and to help them get through the day. For some of these people, smoking makes them feel as if they are getting an energy boost to help them get through these situations or to get through the day. Unfortunately, cigarettes actually have the opposite effect. While they may provide a temporary boost of energy or temporarily make you feel calmer, this is followed by a crash during which you feel less energized or more excitable. Obviously, this leads to a harsh addictive cycle that is difficult to break.

How to Quit Smoking for Yourself

2008-04-02T20:49:00.000-07:00

Thousands of people are addicted to smoking, and, every day, thousands of people fight the battle of breaking this addiction. But, how can someone go about successfully quitting smoking? There are many reasons to quit, but the most important reason is for your self.

Quitting for Others

Many people trying to quit smoking are doing so in order to make others happy. They try to quit so their spouse will quit nagging. They try to stop because their job frowns upon smoking. They try to put out the cigarette because society has made smoking unacceptable. They try to quit because their kids look at them with big, puppy dog eyes and plead with them to stop. While it is great to have family and friends around you who care and who want to see you stay around awhile longer than you will if you continue smoking, the only reason that will truly motivate you is if you quit for yourself.

Sure, pleasing those around you may get you to start on the road toward recovery from nicotine addiction. You might tell yourself, “I’m doing it for my kids. I don’t want them to see me go through cancer.” Or, you might think, “If I quit smoking, my spouse might finally just leave me alone about it.” While these thoughts may get you initially motivated to quit smoking, they won’t help you sustain a cigarette free life. In fact, quitting for others might just help you make excuses to start back up again. For example, you might quit for your spouse, and then when you have a disagreement about something, you might say, “I’ll show him (or her).” Next thing you know, you’re lighting up. You may not think you would do that, but we do strange things when we’re upset – even destroy our own bodies.

Why You Should Quit for Yourself

There are plenty of reasons you should quit for yourself. A couple of them even do tie into quitting for others, but with a slightly different slant. For example, you might quit because of your kids, but not for them. By this I mean that you might want to quit so you can enjoy spending more years with them, rather than because you don’t want to see them get hurt by your early death. This may sound selfish, but you have to think about yourself when you are trying to quit. You have to convince yourself there are many reasons to quit that will benefit you personally.

Of course, there is the obvious health benefits involved with quitting. If you quit, you put years back onto your life. This is because you have now effectively reduced your chances of developing high blood pressure, heart disease, throat cancer, lung cancer, and emphysema. You have also lessened your likelihood of having a heart attack and of developing gum disease and ulcers, just to name a few.

If you aren’t feeling too concerned about the inside of your body, consider the outside. Smoking makes your finger and teeth yellow, not to mention the bad smell. Of course, you probably don’t realize just how bad it smells because your sense of taste and smell has both been dulled by smoking! Fortunately, quitting will help bring back these small joys of life.

In addition, smoking makes your skin wrinkle faster, particularly on your face. Not only that, the notion that smoking makes a person look “cool” has been gone for a long time. In fact, the majority of people are less attracted to people who smoke than the other way around.

Of course, there are also the financial rewards of quitting smoking. Most smokers will save literally thousands of dollars every year by simply quitting smoking. Just imagine all of the things you can do for you if you quit. Perhaps you have seen some new outfits or shoes you would like to buy at the end of a year of successfully not smoking. Maybe you can purchase a new entertainment center, or buy that new transmission for your project car. Perhaps you can take that vacation you have always wanted to take. If you managed to win the battle against this addiction, go ahead and spoil yourself – you deserve it! Consider it a celebration of saving your own life.

Sweating Sleep – What It Means When You Have Night Sweats

2008-04-02T20:46:00.001-07:00

Night sweats, sometimes called hyperhydrosis, can disrupt your sleep and leave you feeling all washed up—literally. Individuals who suffer from night sweats may awaken in the middle in the night feeling either too cold or too hot, their palms clammy, and their bed sheets moist with sweat. Night sweats are surely a nuisance and can cause insomnia-inducing stress. How do you know if you suffer from night sweats? Most likely, your wet bedding and extreme body temperature will be enough to diagnose night sweats. If you are still in doubt, visit your doctor.

What do night sweats mean? Night sweats are not inherently harmful. Usually, they are a symptom of another condition. There are myriad causes of night sweats. Perhaps the most common cause of night sweats in women is menopause. Most menopausal women will experience some form of night sweats. Men too can suffer from night sweats due to hormonal changes. Andropause, sometimes referred to as 'male menopause,' can also cause men to experience night sweats.

Another common cause of night sweats are sleep disorders, particularly sleep apnea. Sleep apnea occurs when individuals experience frequent pauses of breath during the course of a night's sleep. Individuals who suffer from sleep apnea will experience pauses that can last for up to ten seconds, and may experience up to 30 pauses in breath per night. People who experience sleep apnea will experience frequent disruptions in sleep, which can often cause night sweats. Often, night sweats can be indicative of sleep apnea. If you tend to wake up at night, sweaty and out of breath, you may be suffering from sleep apnea. You will want to consult your medical professional, who might recommend.

Night sweats also commonly stem from any illness that can produce fevers and chills. Immune-suppressing diseases such as HIV, AIDS, Hodgkin's disease, and tuberculosis can result in severe disruptions of sleep, and even frequent night sweats. Women who have undergone chemotherapy are also particularly vulnerable to suffering from night sweats. Chemotherapy robs the body of estrogen. When a woman's body lacks estrogen, signs of menopause will emerge. These may include hot flashes, insomnia, and of course, night sweats.

Another cause of night sweats stems from the effect of certain medications. Certain anti-depression and anti-anxiety medications, as well as some birth control pills, can cause night sweats.

A laundry list of other possible causes of night sweats may include: diabetes, strokes, epilepsy, cerebral palsy, anemia, migraines, hyperthyroidism, head or brain injury, and any condition that can cause fever.

As you can see, night sweats may be the result of any number of conditions. The best way to take control of your night sweats, you must determine what is causing them. If the cause of your night sweats is not evident, make a list of anything you suspect may be triggering them. Visit your doctor, who will perform a complete health evaluation and conduct tests to identify the cause of your night sweats. Most of the time, finding the cause of your night sweats can help you eliminate or reduce their frequency. Although very rare, you may want to be tested for primary hyperhydrosis. Primary hyperhydrosis is a rare disorder that causes very heavy night and daytime sweating. Primary hyperhydrosis can interfere with an individual's quality of life. In the most severe cases, surgical removal of the sweat glands may be advised.

If you find yourself suffering from night sweats, here are a few things you can do to reduce their frequency and intensity. Certain lifestyle changes can help you deal with night sweats. If you are experiencing night sweats, it's very important that you practice excellent sleep hygiene. Retire to bed at the same time every night, get at least eight hours of sleep, and avoid alcoholic beverages before bedtime. Spicy foods have also been linked to the occurrence of night sweats, so abstain from eating hard to digest foods near bedtime. You may also benefit from keeping your bedroom at a cool temperature, or sleeping with the window open to increase air circulation. Some people swear by taking a cold shower right before bedtime. If night sweats do strike in the middle of the night, have a cool glass of water or juice to re-hydrate. If the night sweats were severe enough, you will also want to take a bath, and then change your bedding and sleeping clothes.

Do’s and Don’ts of Hair Removal below the Waist

2008-04-02T20:40:00.000-07:00

The removal of hair below the waist can be as frustrating as it is painful. For women, hair removal is usually a year-round job. During the summer months, women usually have the desire to have smoother and silkier skin as they wear revealing bathing suits and shorts. No one wants to experience raw, red skin after shaving or waxing. There are several ways to remove hair the right way without ruining the risk of red, bumpy skin. Here are a few do’s and don’ts of hair removal below the waist.

Women have been shaving, pulling, or plucking unwanted hair for decades. During the middle ages, it is widely recorded that it actually become fashionable for women to pluck, pull or shave their all of their hair on their face including their eyebrows, temples and even eyelashes. This trend continued well into the 1770s when French women started shaving their heads in order to wear large wigs. Shaving the legs, however, did not become fashionable until around 1915 when an ad appeared in a magazine showing a woman with no armpit hair. This spurred women in the United States to start shaving. In fact, during World War II, supplies such as razors were hard to come by and many women found other ways to remove unwanted hair. Some even resorted to rubbing coarse sandpaper over their legs. Liquid depilatory was introduced and marketed towards women in the late 40s making it easier to remove unwanted hair from below the waist.

Shaving, waxing and using depilatory lotions and creams can be extremely confusing and uncomfortable if you are not sure what steps to take to make your skin smooth and hair free. In order to make hair removal less uncomfortable, consider the following do’s and don’ts.

DO:
Do choose the right kind of tools. If you want to shave your legs or other areas below the waist, look for a good quality razor. Razors with the most blades often give the closet shave and will reduce the chance for razor burn. There are several kinds of blades available on the market. Disposable razors have plastic handles and are designed to be used two to three times. You can also purchase a razor with disposable heads. These are generally a little more expensive, but give a good shave. Also, check into electric razors. Other helpful products are shaving gels or lotions, which are available for almost any skin type and a small pair of scissors. If you are shaving an area with long hair, trimming the hair first will ensure a better shave.

Do use warm water while you are shaving. Shaving on dry skin invites bumps, nicks, cuts and razor burns. Always run the water warm and wet the skin thoroughly with the water and shaving lotion before beginning to shave the area. It is a good idea to soak the area you are shaving in warm water for up to three minutes before starting. The water will help the hair follicles open and will allow for an easier shave. This is especially true for coarser hair.

Do rinse often. This includes the blade and the area you are shaving. Rinsing the blade cleans it off before shaving the next area. If the blade is full of hair, you will not get a close shave. Also, thoroughly rinse the skin after shaving. Make sure all of the removed hair and shaving lotion is removed.

Do moisturize the skin. After you are finished shaving, it is always a good idea to apply lotion, aloe or other moisturizer. This will help reduce the chance of razor burn and will give you smooth skin.

DON’T:
Don’t use an old razor or blade. Using an old or dull blade is an open invitation to cuts and razor burns. If you are unsure whether or not the blade is old or not, it is always better to get a new one.

Don’t apply too much pressure. This is especially important for areas with sensitive skin. Applying too much pressure with the razor or blade can cause cuts on the skin.

Don’t apply scented lotions, perfumes or other products for several minutes after shaving. This can cause burning and itching and cause red bumps. If a product stings the skin after shaving, do not continue using it.

Various Methods to Help You Quit Smoking

2008-04-02T19:46:00.000-07:00

If you are a smoker, you have undoubtedly tried several times to quit the habit. But, for some, this struggle seems to be a little more difficult than for others. Fortunately, there are a variety of methods available to help you win the fight. The important part is finding the one that is right for you.

Using Gum to Quit Smoking

Nicotine gum is a form of nicotine replacement that works quickly by getting into the bloodstream through the mucous membrane in your mouth. It can be purchased without a prescription and comes in strengths of 2 mg and 4 mg.

It is important when using nicotine gum to follow the included directions carefully. You should chew the gum until you notice a peppery taste, and then let it set against your cheek for a while. You should alternate between chewing it and putting it against your cheek for about 20-30 minutes. Certain foods and drinks, however, can affect how well the nicotine is absorbed by your system. Therefore, you should avoid eating certain foods and drinks that are acidic, such as juices, coffee, and soft drinks, for 15 minutes before and after you use the nicotine gum.

If you are a heavy smoker who smokes a pack or more per day, if you smoke within 30 minutes after getting up, or if you have trouble refraining from smoking in areas where it is restricted, you should probably start with 4 mg. You should not, however, use more than 20 pieces of nicotine gum per day. In addition, you should only use nicotine gum for 1 to 3 months and for no longer than 6 months. You should work toward gradually decreasing the amount of gum you chew.

People with sensitive skin often prefer gum over a nicotine patch. Gum also allows you to better control the amount of nicotine you ingest when compared to the patch. This is because you only chew the gum when you need it or you can create a fixed schedule every day. In fact, recent data has shown that scheduled doses of nicotine gum are more effective than using it “as needed.”

Possible side effects of nicotine gum include: throat irritation, bad taste, hiccups, mouth ulcers, jaw discomfort, nausea, and a racing heartbeat. Problems with the jaw and stomach are usually caused by using the gum improperly, such as chewing too rapidly or swallowing nicotine.

Using the Patch to Quit Smoking

A nicotine patch will provide you with small measured doses of nicotine through your skin throughout the day. Switching to different patches over time gradually lowers the doses, until you are finally weaned from nicotine. Nicotine patches can be purchased without a prescription and there are several different strengths available.

The 16 hour patch is recommended for those who are light to medium smokers. This patch is less likely to cause side effects such as sleep problems, a racing heartbeat, headache, and skin irritation. This patch does not, however, deliver nicotine during the night. Therefore, it will not help you with withdrawal symptoms early in the morning.

The 24 hour patch also provides a steady dose of nicotine at all times, thereby helping with morning withdrawal symptoms. More side effects, however, are associated with the 24 hour patch, such as skin irritation and disrupted sleep patterns.

Most smokers start with the full-strength patch, which delivers 15 to 22 mg of nicotine, for four weeks. They then move to a weaker patch of 5 to 14 mg for another four weeks. The patch itself is applied in the morning to a dry, clean area on the body that does not contain much hair. The location should be below the neck, but above the waist. While the FDA has recommended using the patch for 3-5 months, some studies have shown 8 weeks to be just as effective.

Side effects of the patch are often caused by the brand of the patch, the dose of nicotine, skin sensitivity, how the patch is applied, and how long the patch is used. Common side effects associated with the nicotine patch include dizziness, skin irritation, racing heartbeat, headache, sleep problems, vomiting, nausea, muscle aches and stiffness. If any of these occur, you should try switching to a different brand, using a lower dose patch, or using a different form of nicotine replacement. If you are having problems sleeping, give it a few days to see if it improves. If not, switch to a lower dosage.

Using Hypnosis to Quit Smoking

Hypnosis is a form of therapy during which a trained hypnotherapist puts you into a trancelike state. While in this state, you are more open to suggestion. Sometimes, hypnosis is done in addition to other remedies you may be utilizing, but it can also be used alone. On occasion, this form of treatment can be effective in as little as one session.

There are no potential side effects of hypnosis. There is, however, very little research proving if it really works or why it works. Critics of this form of therapy say the hypnosis itself doesn’t work; rather it is the patient’s strong belief in the system that makes it effective. But, of course, it really doesn’t matter why it works if it does help you stop smoking.

Giving Pause to Sleep Paralysis – A Basic Overview of this Sleep Disorder

2008-04-02T18:40:00.000-07:00

Sleep paralysis is a serious sleep disorder in which the affected individual feels incapable of movement. A person affected with sleep paralysis will usually experience the feeling that they are unable to execute voluntary physical movement at the onset of sleep (sometimes referred to as hypnogogic), or just upon waking (or the hypnopompic period). Sufferers of sleep paralysis complain that they are unable to move their legs, arms, and trunk upon waking or at falling asleep. In many cases, sleep paralysis may be accompanied with strong dream-related mentation, and sometimes even hallucinations. Some individuals report the feeling of something or someone applying pressure on their chest.

Sleep paralysis appears to be caused by a short-termed episode of muscle paralysis. Fortunately, this sleep disorder does not appear to cause harm to an individual's health. However, individuals who suffer from sleep paralysis often report feeling frightened at not being able to move, and experience considerable stress at not knowing when the effects of a sleep paralysis episode will subside, or when a new episode will occur.

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Who is more likely to experience sleep paralysis? It appears that small children are more susceptible to the effects of sleep paralysis, although the condition also appears in healthy adults. Individuals who suffer from other sleep disorders, especially narcolepsy, are much more likely to experience sleep paralysis. In fact, many episodes of sleep paralysis are the result of complications from narcolepsy. Narcolepsy is a chronic sleep disorder in which an individual experiences bouts of uncontrollable daytime sleepiness. One of the main symptoms of narcolepsy is cataplexy, or paralysis experienced without the loss of consciousness. Thus, it is thought that sleep paralysis may be related to narcolepsy, although many individuals who suffer from sleep paralysis do not have narcolepsy.

What exactly happens to your body during an episode of sleep paralysis?
Polysomnography, or a sleep recording, indicates that the body demonstrates a lack of skeletal muscle tone. The brain appears to fall into a REM stage sleep more quickly, and sleep tends to take on an overall dissociated nature.

What should you do if you find yourself experiencing a sleep paralysis episode? Many times, a person will regain consciousness from a sleep paralysis episode upon being touched or hearing a sound. Some individuals report that freedom of movement returns moments after awakening, once full consciousness has been restored. Some doctors assert that one of the best methods of regaining consciousness during a sleep paralysis episode is to slowly attempt to move the outer edges of your body, beginning with blinking your eye, looking around the room, or fluttering your eyelashes. It is also recommended that you move your fingers. If this gentle approach does not seem to work, some individuals report considerable success with the "shout and roll" method. The shout and roll method consists of vocalizing as loud as you can while rolling your shoulders. Many sleep paralysis patients report 'snapping out' of an episode by sheer physical will.

Many people find that the prospect of future sleep paralysis episodes causes undue stress, and interferes with their ability to achieve restful sleep. While there are no cures for sleep paralysis, certain precautions can be taken to help prevent future episodes. Sleep paralysis can be prevented by getting enough sleep every night, going to sleep at the same time each night, following a regular exercise regime (although patients should avoid exercise near bedtime), and avoiding stressors, especially in the hours before bedtime.

Many sleep paralysis patients report success with changing their sleeping position. This simple adjustment has been proven to help reduce the frequency of sleep paralysis episodes. Sleep paralysis appears more frequently while individuals sleep on their backs. Sleeping on one's side appears to be the best position for avoiding sleep paralysis episodes, although it is recommended that patients experiment with different sleeping positions.

If a person experiences weekly sleep paralysis episodes for six months or more, their condition may be described as severe. Severe cases of sleep paralysis may be treated with medication. Antidepressants have been shown to be efficacious in preventing episodes of sleep paralysis in some cases. If sleep paralysis appears to be related to cataplexy brought on by narcolepsy, certain tricylic antidepressants and SSRIs have been shown to help.

Top Five Conditions that Can Cause Insomnia

2008-03-21T22:06:00.000-07:00

Almost everyone has battled with at least a short-term case of insomnia. Some people may be more prone to either transient or long-term, chronic insomnia. Here are the top five conditions that can cause insomnia.

1. Stress, anxiety, and depression. The undisputed number one cause of insomnia is excessive stress, anxiety, and depression. Almost everyone has experienced transient insomnia the night before a job interview, big presentation, wedding, or other significant personal event. Transient insomnia usually passes after the stress-inducing event has been overcome. Chronic insomnia is more serious because it can affect an individual for an extended period of time. Persistent stress at work or home can lead to chronic insomnia. Anxiety and depressive disorders are another major source for chronic insomnia.

2. Sleep apnea, narcolepsy, night leg disorders, and other sleep disorders. One of the most common causes of chronic insomnia is the presence of one or more sleep disorders. Sleep disorders can severely disrupt sleep patterns and interfere with an individual's quality of life.

Sleep apnea is one of the most common sleep disorders (after excessive snoring and chronic insomnia). A person with sleep apnea will stop breathing several times during the course of a night's sleep. The pauses in breathing last about ten seconds, and can occur up to 30 times a night. A person with sleep apnea may not be aware of their condition. But the cumulative effect of waking up several times a night can cause them to lose sleep, leading many sleep apnea patients to conclude they are suffering from chronic insomnia.

Restless leg syndrome is another sleep disorder that can cause severe chronic insomnia. Individuals with restless leg syndrome will experience crawling sensations on their limbs, especially their calves and ankles. The symptoms of restless leg syndrome become magnified during long periods of inactivity, so sufferers will usually experience the majority of symptoms during the night. Individuals with restless leg syndrome can have a difficult time falling and staying asleep, and may experience significant discomfort. People with restless leg syndrome often experience involuntary jerking of their legs during the course of the night. It's no surprise that restless leg syndrome often causes chronic insomnia and daytime fatigue.

3. Environmental disturbances. Environmental factors such as light, noise, temperature, and partner's sleep habits can severely disrupt the quantity and quality of sleep. Excessive light at night has been shown to disrupt sleep. Very bright artificial light should be avoided, and sensitive sleepers should even avoid dim artificial lighting. Insomnia has also been linked to lack of sufficient light during the day. Studies have shown that individuals who expose themselves to bright daylight may suffer from significantly less sleep disturbances than those who do not get bright daylight.

Noise can obviously also adversely affect a person's ability to get restful sleep. People who live near busy city streets or next to noisy businesses or neighbors may have difficulty achieving a good night's rest. Temperature—too cool or too warm—is another common cause of insomnia. It is recommended that individuals suffering from chronic insomnia experiment with the temperature of their sleeping area until they find the most comfortable sleep setting.

Another common environmental factor that can lead to insomnia has to do with the sleeping arrangements and sleeping partners. A partner's sleeping habits can have a detrimental effect on their bedmates ability to achieve a restful night's sleep. Loud snoring, tossing, and other nighttime habits can alter significantly the amount and quality of a person's sleep. For instance, if one person enjoys watching television in bed or reading before bed, the other person's ability to fall asleep easily and to remain asleep may become compromised.

4. Overuse of alcohol, stimulants, and sleeping aids. The consumption of alcohol, stimulants, and overuse of sleeping aids has been linked insomnia. Alcohol should be avoided several hours before bedtime. Stimulants such as caffeine and cigarettes should also be avoided. Research has shown that the overuse of sleeping pills can also compromise their ability to be effective, and lead to chronic insomnia.

5. The presence of a chronic medical condition, such as arthritis, kidney problems, Alzheimer's disease, and Parkinson's disease. Many medical conditions have been shown to cause insomnia. Medical conditions that cause pain, such as arthritis and kidney disorders, usually cause insomnia. Alzheimer's and Parkinson's disease have also been linked to insomnia. Many times, insomnia may be triggered by medications used to control the medical condition.

Narcolepsy Negates Sleep – What You Should Know about this Sleep Disorder

2008-03-21T22:04:00.001-07:00

Narcolepsy is one of the most unusual and least common of all sleep disorders. Narcolepsy is a medical condition and sleep disorder that causes chronic and uncontrollable instances of daytime sleepiness. A person with narcolepsy can experience the sudden onset of sleepiness and fall asleep at a moment's notice. They may drop whatever they happen to be holding, become limp, and fall to the floor in sleep. Narcolepsy is classified as a chronic neurological disorder. It is thought that narcolepsy is caused by the brain's inability to adjust normal sleep-wake cycles. The cause for this irregularity remains unknown.

In addition to the sudden onset of uncontrollable sleepiness, individuals who suffer from narcolepsy may also experience three distinct symptoms. The first is cataplexy, which refers to bouts of irregular muscle weakness or paralysis that occurs without loss of consciousness. The second symptoms are hypnopompic and hypnogogic hallucinations, which refer to hallucinations experienced while waking up or falling asleep. The third symptom related to narcolepsy is sleep paralysis. With the frequent disruptions of sleep patterns, narcolepsy can wreak havoc on an individual's quality of life. Narcolepsy patients complain of feeling consistently fatigued and irritable.

Narcoleptic "sleep attacks" can occur several times a day, with each attack lasting anywhere from a few seconds to almost an hour. Most bouts of sudden sleepiness occur during long meetings and lectures. Most individuals that suffer from narcolepsy report feeling refreshed and revived upon reawakening. Some narcolepsy patients also report that the narcoleptic attacks can be strongly hallucinogenic, or simply slightly irritating.

It is estimated that 25 people out of every 100,000 people in the United States suffer from narcolepsy, with an estimated 125,000 individuals diagnosed with the disorder. The disorder is thought to strike individuals with a genetic predisposition, since it is most commonly repeated in certain families. Usually, narcolepsy develops during adolescence, with most individuals diagnosed between ages ten and twenty. However, some individuals are diagnosed in early childhood, and some elderly may experience the sudden onset of sleep attacks as well. Some studies indicate that the effects of narcolepsy wane with age, although this remains in dispute.

Narcolepsy is usually diagnosed through a description of symptoms and by reviewing the results of an electroencephalogram (EEG). In many cases, a medical professional will advise the patient be examined during a sleep lab. Unfortunately, there is no "cure" for narcolepsy. The primary treatment for narcolepsy involves making several lifestyle adjustments, including getting regular exercise, avoiding stimulants, and incorporating regular naps into the individual's daytime schedule. Indeed, taking two to three short naps (15 to 20 minutes in length) have been shown to help individuals control excessive daytime sleepiness. Individuals with narcolepsy may need to negotiate with their employers to allow for regular naps during the regular workday.

Individuals with narcolepsy can also greatly benefit from maintaining a daily exercise regime. Just exercising for 20 minutes a day can help control sleep attacks, improve the quality of nighttime sleep, and help control a healthy weight (excessive weight may contribute to the severity of narcoleptic symptoms). Getting regular sleep during the normal nighttime hours is also important in controlling the effects of narcolepsy. Stimulants should be avoided for several hours before bedtimes, including alcohol, caffeine, and cigarettes.

Drugs commonly prescribed to individuals with narcolepsy include stimulants such as ephedrine or amphetamines. Antidepressant drugs, such as migraine, are sometimes also used to control the cataplexic attacks that often accompany bouts of daytime sleepiness. Over the counter drugs and caffeine are not shown to prove effective in combating the drowsiness caused by narcoleptic sleep attacks. In 1999, a new drug was approved by the FDA to treat excessive daytime sleepiness. The drug, Modafinil, has proved effective in suppressing excessive daytime sleepiness, but it does not treat the cataplexy, paralysis, or hallucinations caused by narcolepsy.

While narcolepsy itself does not cause any medical problems or risks, sudden bouts of severe daytime sleepiness pose the danger of causing accidents. Narcolepsy can interfere with the performance of everyday tasks, reduce overall productivity, and disrupt with normal nighttime sleep patterns. Also, recent research indicates that narcolepsy may be linked to blood pressure and depression. Narcolepsy patients can greatly improve their quality of life by maintaining normal and healthy sleep schedules, and by taking medications to combat the effects of cataplexy and excessive drowsiness.