Health Information Guide

Your peaceful slumber is disturbed by some sort of noise and immediately it’s not a prowler you are thinking about; it’s that lasagna you had for dinner. You lay there for a while and the thought of that lasagna keeps running through your head. So, you get up, fix a plate, and fill your belly and head back to bed.

Breaking yourself of the habit of midnight snacking can be difficult to do, but it CAN be done. It’ll take some persistence and patience to achieve your goal. Depending on how severe your cravings are, it can take as little as two weeks, or up to two months to control them.

This longing for food in the wee hours of the night may be brought on by hunger, not habit. If hunger is your problem, you may not be eating enough during the day. Either you’re eating too few meals during the day or you’re not eating enough calories to sustain your body through the night.

One way to restrain yourself from late night munching is to eat several smaller meals during the day. In doing this, you get the calories you need and your stomach isn’t empty. It’s also healthier to eat this way than to eat a few big meals during the day.

The best way to have a restful sleep is to eat a bed time snack that is loaded in carbs, instead of eating a huge meal at dinner time. When you eat a large meal at bed time, this slows down your digestion and the appropriate calories aren’t getting into your system to keep your hunger pangs at bay.

You might think having a glass of wine or a shot of whiskey before bed will help you relax, but the fact is alcohol will make you hungrier and put added calories into your system that you don’t need. A glass of warm milk is much better because it is relaxing and makes your stomach feel full.

If you think that after dinner cup of coffee is a nice relaxing part of your evening; think again. Caffeine is a stimulant and will make you restless. If you must have something to drink in the middle of the night or before bed, drink a large glass of water. This will give your stomach a full.

Sometimes water can satisfy a midnight craving. If this doesn’t work, try to read a book, or listen to some soothing music to help get you back to sleep. In time, you’ll be able to sleep soundly without being disrupted. You may not see results overnight, but your perseverance will pay off.

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A quality quit smoking hypnosis session can look a little complicated, if done correctly. A behavior modification process addressing a variety of aspects in your life. The nice part is you don’t have to worry about putting it together. It’s all done for you. You’re left with the job of using it to help yourself.

You know what your smoking habit is like. You know what makes your craving to smoke the strongest. You know what daily problem areas make you struggle for control the most.

A good hypnosis program, using modern hypnosis techniques, can directly address your particular problem areas. A quality session works to remove cravings (emotional associations) from your mind. When that is done, you experience a simple choice to smoke or not, rather than a struggle against a craving.

That’s nice, but there’s more to be done. Let’s use hypnosis to start new cravings, like for drinking water, exercise, and breathing fresh air. Let’s create an urge for relaxing distractions. Have things to do to fill-in the time you used to spend smoking. How many cigarettes did you smoke per day? How many minutes per cigarette? It adds-up, doesn’t it?

What about the stress that would sometimes trigger a craving? Why not use hypnosis to reduce your stress too? Well, yeah.

Increasing your confidence would be nice to, right? A little hypnosis to build or re-build how you feel? In particular, building the confidence and belief that you CAN quit smoking this time, and feel great while you do it. (One of the ways we learn habits is repetition. I’m fairly certain this is not your first try to quit smoking. Did failing in previous attempts make a little doubt that it will work this time? Better use hypnosis with that also.)

And just in case, you might as well use hypnosis to address your eating habits. Make sure they stay in control during your quit smoking process. Just knowing that this is one more part of the process should ease your mind.

If you have this kind of help, combined with your own desire and motivation to quit smoking, what’s stopping you? There is all kinds of help out there. Make sure you get all the pieces of the quit smoking puzzle that you need.

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People who are professionals in the community of sleep disorders all experience the same thing. They find that the public at large is fascinated with what they do. This interest isn’t spawned by an overall Intrigue with the science of sleep but, instead, almost everyone is either personally bothered by some aspect of snoring or knows somebody who is. These people want to find a snoring cure and when they learn that they are in the company of a sleep professional, they want to hear all about the latest developments.

Why is finding a snoring cure so important?

When we fall asleep at night, our brains go through a highly regimented program. At the beginning, we drop into what is called the first stage of sleep. This is a dozing state wherein our brain starts to slow down. After a while, we drop into the next deeper stage of sleep, Stage II. Then as time passes, it’s on to Stage III and finally to Stage IV which is the deepest stage of sleep. Every once in a while throughout the night we also experience something called REM sleep (Rapid Eye Movement).

There is something known as sleep architecture wherein our brains go through a very specific series of sleep stages throughout the night. In effect, the brain slows down in discrete steps and these steps have very specific rejuvenating functions. When snoring occurs, sleep architecture for everyone within earshot is disrupted arousal from deep sleep transpires. This is why a snoring cure is crucial. Poor sleep results in daytime fatigue, irritability, memory loss, and a host of other conditions that demand a snoring cure.

Attempts at a snoring cure.

Dozens and dozens of strategies have been implemented in order to affect a snoring cure. Mechanical schemes such as nose clips, chin straps, tennis balls in the back of a pajama top have been endlessly recommended, yet failed. Surgeries designed to reduce the mass of the soft tissues that collapse into the airway (UPPP, LAUP, Pillar, Somnoplasty) have also been shown not to be effective long- term.

CPAP therapy where patients wear a mask attached to a blower is considered the gold standard as a snoring cure and treatment for obstructive sleep apnea. While CPAPs work well, they are bulky, uncomfortable and cosmetically imposing so patient compliance percentage is relatively low (approximately 40%).

A very viable approach to a snoring cure!

There has been much excitement in the disordered sleep community in recent years over oral appliance therapy. Anti-Snoring Mouthpieces have been demonstrated to be very effective as a snoring cure. These devices are custom fit over the upper and lower teeth and are joined in such a fashion as to pull the mandible (lower jaw) forward. When the lower jaw is pulled forward, it opens up the airway in the back of the throat and when the airway is open and unobstructed, snoring is significantly reduced or totally eliminated. This, by definition, becomes a snoring cure.

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Stress is a state of mind and the best way to combat stress and its effects on the mind is through relaxation. Stress can cause many problems such as concentration issues, lack of good judgment, negativity and lack of productivity as well as many health issues such as heart attacks and chronic headaches. The best way to combat these feelings and factors of stress is through relaxation. Relaxation takes as little as ten minutes a day and can be as simple as breathing exercises, or as challenging as a kick boxing class, the choice is yours.

Some people think relaxation needs to be something extreme such as a seven year sabbatical or a three month vacation, this is not the case. The key is to find something you enjoy and teach your mind new tricks! Relaxation can happen anywhere, at home, in the office or while driving.

There are many ways in which you can relax. Finding your method is really your biggest obstacle, but it is easy, just think about what you enjoy most. Maybe you like listening to music, reading, meditating or walking. Any of these activities can be a relaxation method and can be scaled down to as little as ten minutes.

One of the best ways to relax is to escape to a different world, and since not all of us have passports, an easy way to do this is through music, reading and watching TV or movies. These visual stimulators offer a break from the boring day to day lives in which so many of us live. They each create an alternative world that is entirely your own.

meditation can help you learn to reflect on situations and to control your breathing to calm your mind. These techniques need to be learned and practiced in order to achieve the maximum result. Once mastered, you can relax at the drop of a hat and find inner control in as little as ten minutes.

Other people prefer to hit the gym to relax. Some like to run, walk or lift weights. Others might prefer a cycling, kick boxing or tai chi class. Running and walking burn off excessive built up energy, however not everyone wants to run a marathon. For them there are other sorts of classes which sole purpose is relaxation such as yoga. Many people choose to skip the classes and gym all together and simply walk their dogs in the park.

Practice makes perfect and remember patience is a virtue. Listen to your body and practice until your body knows what relaxation feels like. Make note of what did not work for your mind and body, remember it for the future. Be patient, if you don’t get it right away, it will happen eventually so keep up the good work. But make sure to keep yourself motivated by reminding yourself you will be healthier and happier in the end and think how nice it is to do something you like!

Make sure you try different techniques, sometimes one might work better than another and it is best to have a variety. Learning something new is always a challenge however once you get the hang of it, it is like riding a bike, your body won’t forget how. You must make a conscious effort to remind and train your body to relax while performing this task. It may take time, but in the end the rewards will be worth it.

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