All posts by Margaret

Snoring

Have you every woken up because your roommate or your partner was snoring too loud?

Well, once in a while everyone snores during their sleep – some more than others! – and it can be a real inconvenience to the person sleeping next to you. Saying that it is just an inconvenience is an understatement because it has been linked to various health problems that range from daytime fatigue and irritability to more pressing concerns such as developing obstructive sleep apnea and creating relationship problems between your partner.

How to stop snoring 2016

1. What is snoring?

In simple terms, it is noisy breathing when you are sleeping. The mechanics of snoring are not that complex. Essentially, what happens is that when you are awake the muscles of the pharynx (throat) and the tongue have a certain amount of tension in them but when you are in a supine position (meaning laying on your back) while you sleep, the muscles of your tongue and pharynx relax. This leads to the constriction of the air passage. When you breathe in with force, the pharynx vibrates. This produces the sound that you call snoring.

But the good news is that it is curable!

2. Causes of snoring

Snoring can occur for various reasons but identifying why is the first step to treating the issue. Engage your partner to monitor your sleep pattern. This will help build trust and show your level of seriousness for dealing with this problem and along with that show how much you value your relationship.

What are these reasons?

  • Age: As you get older, the tone of your muscles decrease including the muscle tone of your tongue and pharynx. This will cause narrowing of the air passage leading to snoring
  • Obesity: If your BMI is above 30 then you are medically obese. The thing with obesity is that the deposits of fat around your neck will cause the narrowing of the air passage leading to snoring
  • Your Anatomy: The way you are built will affect the way you sleep. If we compare men and women, men are more prone to snore as they have narrower air passages. If you have enlarged tonsils or adenoids, cleft palate or long uvula this can also be the cause of your snoring problem
  • Sinus Problems : If your nasal passages are obstructed or blocked due to a stuffy nose this will create a vacuum leading to forced inspiration and then snoring
  • Smoking, Alcohol, Medication: Smoking has been linked to causing inflammation of the upper air passageways leading to narrowing. Alcohol acts as a relaxant decreasing the muscle tone while medications like benzodiazepine and barbiturates act as tranquillizers and decrease the muscle tone. All these pose as risk factors for snoring
  • Sleep posture : If you sleep on your back you are more prone to snore during the night
3. Symptoms of snoring

Snoring itself can lead to sleep apnea which is a potentially harmful condition so if you’re snoring then it’s probably best to get this checked by your doctor.

Snoring can cause a wide array of symptoms:

  • Number one on this list is excessive day time fatigue. You may experience lethargy while carrying on with your everyday routine which is due to lack of proper sleep during the night
  • Headaches are another symptom, especially during the morning after you wake up
  • Irritability and fatigue which can affect your interaction with other people and create social as well as psychological problems
  • Decreases sex drive (libido)
  • It can also affect your cognition which includes your attention span and your memory along with your overall level of awareness
  • Obstructive Sleep Apnea is a serious condition in which a person stops breathing for a few seconds during the night due to obstruction of the air passages and then a sudden gasp of air which signals the resumption of breathing. OSA itself is a risk factor for the development of hypertension, heart attack and stroke
4. How to stop snoring?

There are various treatment options for snoring but this will depend on your visit to a sleep specialist who, after performing a sleep test, will determine which option is best for you.

Life Style Modification

  • Losing weight: Losing a few pounds will result in a decrease in the amount of fat around your neck lessening the incidence of snoring
  • Exercise: Exercising various muscles in your body will lead to improved tone of those muscles and an indirect effect on the muscles of your throat (pharynx) leading to improved air way passage functioning
  • Avoid smoking and alcohol intake: They both lead to inflammation and relaxation of the muscles so avoiding these substances will improve your condition
  • Changing your sleeping position: Instead of sleeping on your back, try sleeping on your side. This will prevent your tongue from falling back into the throat and keep the airway open.

Medical Treatment

  • Orthopedic pillow: This is a specially designed pillow that will keep the jaw open and keep reduce snoring
  • Using appliances that are made by dentists to maintain a patent airway such as nasal strips and dilators
  • Continuous positive airway pressure (CPAP): A machine pumps air under pressure into your throat while you wear a mask over your mouth and nose which will keep the airway open when you sleep
  • Surgery: Tonsillectomy, adenoidectomy or uvulopalatopharyngoplasty will remove tissues growth which are the cause of the narrowing and ultimately lead to an increased size of the airway
  • Palatal implant: This is also known as the pillar procedure. It involves inserting plastic implants into the soft palate to prevent it from collapsing
  • Treating your nasal disorders will lead to a decreased incidence of snoring

The best way to stop snoring is to stick to the lifestyle adjustment scheme and follow the treatment plan laid out by your physician. For sleep apnea patients, having a good CPAP machine will really help during sleep. Along with having a good quality CPAP pillow, this will benefit anyone with a neck problem and aid in the relief from snoring ensuring a sound sleep.

Snoring is a condition which is often overlooked but if it remains untreated it leads to various problems including social, psychological and mental issues along with the chance of developing sleep apnea.

If you snore, take measures before it goes too far and causes complications.

Top 3 Best Sleep Mask Reviews in 2017

Having the best sleep mask is an essential issue for sleep apnea patients, more precisely for those who use CPAP devices.

This is because a good mask helps CPAP devices function more effectively by providing your eyes with a bit of additional comfort.

Many people with dry eye issues get sleep masks as sleeping aids. They can help when you are getting used to your CPAP machine.

Best Sleep Mask Reviews 2016

Top 3 Best Sleep Masks 2017

There are numerous things to consider when purchasing CPAP masks.

Three popular names that have been considered as the best products of the year 2017 are:

  • Alaska Bear – Natural Silk Sleep Mask & Blindfold, Super-smooth Eye Mask
  • Nidra® Deep Rest Sleep Mask – Contoured & Comfortable Eye Mask
  • Premium Sleep Mask by MemorySoft – Patented, Sleek Contoured Memory Foam Design
1. Alaska Bear – Natural Silk Sleep Mask & Blindfold, Super-smooth Eye Mask

This is one of the leading sleeping masks of Alaska Bear that has a nominal shipping weight of one ounce. You can get it for less than ten dollars.Best Sleep Mask Reviews 2016

Features
  • This mask is made of 19mm Natural mulberry silk
  • This adjustable sleeping mask is made in a way so children can use it too
  • It has an easily adjustable headband
  • It is made of natural fibers that can create complete blackouts
  • The material used in this sleeping mask has increased breathability
Benefits
  • Two straps with this sleeping mask makes it comfortable
  • Its lightweight nature will make it feel like you are wearing nothing
  • It is great for stomach sleepers too
  • For dry eye sufferers, this sleeping mask can be helpful
  • For sleeping in the daytime, this mask can be really great
Cons
  • Some people consider it a bit expensive
  • A few users claim that this sleep mask slides off from their ear while sleeping
2. Nidra® Deep Rest Sleep Mask – Contoured & Comfortable Eye Mask

This cool sleeping mask for CPAP device users made by Nidra weighs only 0.6 ounces. It will cost you around twelve dollars.Best Sleep Mask Reviews 2016

Features
  • Dimensions 7.5 x 3.5 inches.
  • This sleeping mask has deep molded cups that help the user to avoid rub from the eyelashes
  • This mask is made in a way so it can block visual stimulation to the highest degree
  • The weight of this mask is negligible and the material used is extremely comfy
Benefits
  • Money back guarantee
  • You can use it while on a long car ride or while camping
  • This mask will not lay over your eyelids
Cons
  • There are some complaints that this sleeping mask doesn’t fit females so well
  • It’s too dark so if you don’t close your eyes while wearing it, you might get a headache
3. Premium Sleep Mask by MemorySoft – Patented

This sleeping mask is made by MemorySoft and the weight of this mask is only 0.3 ounces. You can get it for around eleven dollars.

Best Sleep Mask Reviews 2016

Features
  • Dimensions 9 x 3.8 x 0.1 inches.
  • This sleeping mask is made of memory foam that offers optimal softness
  • It can block almost all artificial and electronic lights
  • This sleeping mask has a 3-D contour shape that is ideal for users of  CPAP machines
Benefits
  • This sleeping mask can play the role of your complete sleeping option even when the sun is just over your head. From a short nap to a heavy sleep, this mask can really help
  • This mask fits most users well
  • You get free ear plugs while buying this sleeping mask
Cons
  • Some people say that it is not capable of blocking one hundred percent of the light
  • Some people don’t want to spend more than ten dollars for a sleeping mask

What is the difference between the 3 products?

All these masks are great tools for sleeping. There are, though, some differences.

One is they are made by three different brands. The Alaska Bear mask is more popular with women and the second mask featured is more popular with men.  The last mask is made of natural fiber and that has increased breathability.

Conclusion

Look closely at several different options before purchasing.

This article has covered three market-leading products, and they can all help you to sleep quickly and effectively. Read the reviews and features of the products once more.

Just keep it in mind that getting a good sleeping mask while being a sleep apnea patient doesn’t mean you need to buy something customized or to spend a lot of money. Any of these choices would be perfect for the job.

Top 5 Best CPAP Pillow Reviews in 2018

If you have been diagnosed with sleep apnea, you know how scary the condition may seem. Plus, to be treated successfully, you need to use a lot of equipment at night. How are you supposed to get any sleep when you have machines hooked up to you?

Today, we can provide the answer. For our list of the best CPAP pillows will present you with five different products that can solve your sleep apnea and allow for a great night sleep. In addition to our top five list, we provide a buyer’s guide with all the information your need to know about sleep apnea, CPAP treat, CPAP and sleep apnea pillows, and how to find the best CPAP pillow on Amazon.

Best CPAP Pillow Reviews And Buying Guide

What is sleep apnea? 

Sleep apnea is a disorder that effects how you breath while asleep. Without going into too many details, it is a condition that makes your breathing slow or stop while you are sleeping. It is an extremely common condition in the United States, where an estimated 22 million Americans suffer from the condition.

Depending on the level of severity, your sleep apnea could potentially become life threatening if left untreated. The biggest danger with sleep apnea is that it will cut off the flow of oxygen to your body, which can cause high blood pressure, heart attacks, and strokes.

The best thing you can do if you suspect that you have sleep apnea is to talk with your doctor. They can recommend the best treatment options for your specific manifestation of the condition.

Different types of sleep apnea

When you go to the doctor to discuss whether you have sleep apnea, they will likely test for one a specific type of the condition. There are many different types of sleep apnea. However, three are most common. These three are: 

Obstructive Sleep Apnea: This is by far the most common variety of sleep apnea. It occurs when your throat muscles relax and an obstruction in occurs in your throat. Obstructive sleep apnea can cause you to stop breathing completely, or just make you breathing shallower.

Central Sleep Apnea: Central sleep apnea is a much less common form of the condition, but it can be even more dangerous. This is because it is characterized by a problem in your brains, which does not send the correct breathing signals to your muscles while you are sleeping.

Complex Sleep Apnea Syndrome: If you have both obstructive sleep and central sleep apnea, then you are a sufferer of complex sleep apnea syndrome. Doctors may also call this type of sleep apnea treatment-emergent central sleep apnea.

Sleep apnea, like other disorders, comes in a variety of severity levels. You can have mild, moderate or severe sleep apnea. The way that doctors measure the intensity of your condition depends your diagnosis.

People with obstructive sleep apnea can have five to thirty apnea events—occasions where your breathing stops or slows—an hour. Therefore, the most severe cases of sleep apnea can have hundreds of non-breathing events during a night. This why it is so important for your sleep apnea to be diagnosed.

How is sleep apnea diagnosed? 

When you go to your doctor to get tested for sleep apnea, they will likely ask you to give a detailed personal history. Then, if your symptoms match those for the condition, you may have to take either a home or lab-based sleep test.

There are many different types of sleep tests. The most intense—and expensive—is a sleep polysomnography (sleep study) in a lab. However, you could also be asked to just record yourself while sleeping. What all of these tests do is measure how many pauses in breathing occur per hour and how long these events last.

The results of your sleep apnea tests will be measured on an apnea-hypopnea index (AHI). The higher your AHI number, the more severe your sleep apnea. Normal sleepers have an AHI of 5. People with an AHI of 5-15 are categorized as having mild sleep apnea. A 15-30 is considered moderate, while anything over 30 constitutes a sever form of the condition.

Symptoms of sleep apnea

Okay, you know you should see a doctor when you are concerned about having sleep apnea, but how do you know when to be concerned? While the most common symptom of sleep apnea is snoring, it is not the only thing you should look for. In fact, just because you snore does not mean you have sleep apnea.

But, if you snore loudly and chronically, then you may want to watch for any of the following symptoms as well. If you have one or all of the symptoms listed below, you should talk to your doctor about sleep apnea.

You wake up choking or gasping on a regular basis.

Excessive sleepiness during the day even if you got enough sleep the night before. 

You wake up with headaches regularly.

Your blood pressure is high.

You are overweight or obese. This category is not a symptom of sleep apnea but is a good predictor of the condition.

You are moody or have lost interest in sex.

Someone has told you that you stop breathing sometimes during the night.

How is sleep apnea treated? 

There are quite a few ways that sleep apnea can be treated, the ones most likely to work for you will be determined by the type and severity of your apnea. The most common lifestyle changes you will be asked to make in order to treat your sleep apnea include

Avoiding alcohol

Don’t smoke

Avoid sedatives and muscle relaxants

Overweight and obese people are recommended to lose weight

Regular exercise.

Sleeping at a 30-degree angle

Playing a wind instrument

Sometimes those lifestyle changes do not work. In the most severe cases, surgical intervention may be necessary. This is unique to each person and can involve the alternation of a number of the features of your airway. Your doctor and/or surgeon will recommend the best option for you if this level of treatment becomes necessary.

Much more likely than surgery, is that your doctor may recommend a CPAP, VPAP, Nasal SPAP, or APAP machine. These machines all regulate your breathing and attach to your face. Thus, the best pillows for sleep apnea are needed.

What is CPAP? 

Of the four machines listed above, CPAP plays the largest role in today’s review. It can be a lifesaving therapy for people with sleep apnea and also requires a purchase of a CPAP specific pillow for the most comfortable night’s sleep.

CPAP stands for continuous positive airway pressure therapy. It is most commonly prescribed for people who have obstructive sleep apnea.

CPAPs are machines which blow pressurized air through your airway in order to keep it from collapsing during the night. The amount of pressure that is uses is usually prescribed by a doctor.

These machines are made up of three parts, the motor, hoses, and mask.

The motor works like any air compressor. It brings in your room’s air and pressurizes it. The motor will have a filter on the intake, which cleans the air that is then pumped into your airway. Recently the motors on CPAP machines have been made much quieter to allow for better sleep. You may also find a CPAP machine with a humidifier built into the motor.

The hose delivers the pressurized air from the motor to your mask. Today, the hoses are often heated in order to reduce condensation. This is especially the case in CPAP machines that have a built-in humidifier.  

The mask on a CPAP machine is the part that connects to your face. You will want to find a CPAP mask that feels comfortable to the size and shape of your unique face. There are many options available. There are three main types of CPAP mask: nasal pillows, nasal masks, and full-face masks.

Other sleep apnea machines 

There are two other sleep apnea machines that you should be aware of as you begin your treatments. These are the bilevel positive airway pressure (BiPAP) and automatic positive airway pressure (APAP) machines.

BiPAP: This machine is very like the CPAP machine described in the previous section. However, it has the ability to time the number of breathes per minute that a person should take. If you do not breath this set number of times, then the machine will increase the air pressure, which forces you to take a breath.

APAP: Unlike CPAP machines, APAP machines can automatically shift between a low and high setting throughout the night as your breathing patterns change. APAPs also usually have CPAP modes, which makes them extremely flexible to

Sleep apnea pillows. Why do I need one? Do they work? 

With all of this talk about sleep apnea, it can be easy to forget why we are here in the first place. You likely want to find the best sleep apnea pillow that your can find. But, your may be asking yourself, why do I need a pillow for my sleep apnea and will it help to treat my condition.

First, let’s tackle the “why” question. You need a pillow that will provide enough room for your mask. On normal pillows the hose can get caught underneath you as you move during the night. Or, it could push uncomfortably on your face as you lay down.

Finally, depending on your sleeping preferences—whether you are a back, side, or stomach sleeper—you may need a specially formed pillow

And, on to the most important question: do they work? The short answer is yes. Sleep apnea pillows support your head and neck while also providing room for the CPAP hose and mask.

Not only do CPAP pillows help you sleep better, but they also help prevent air leaks from the mask. These can happen if the mask is pushed up by the pressure of a normal pillow. You don’t want any air leakage because it can inhibit the effectiveness of the sleep apnea treatment.

What to look for in a CPAP pillow

In order to get the most out of the best CPAP pillows on the market, you should look for a couple of important features. First, the best sleep apnea pillows are made of memory foam. These will conform to the shape of your head and the mask, which will make your sleep more comfortable.

Second, you need to know what type of sleeper you are and choose a CPAP pillow that is specifically formed for you. That means, if you are a side sleeper, you need to buy a pillow that is made for side sleepers. Otherwise you head and mask will not fit on the pillow, which will create an uncomfortable sleeping arrangement.

Third, the pillow should be contoured. The contours will accommodate your preferred sleeping method. Additionally, they should leave room for the hose and ideally keep it secured away from your face and neck. This will make sleeping much more comfortable.

Last, but not least, you may want to purchase a pillow with an adjustable height. This will allow you to raise or lower your head. Thus, you can adjust the pillow to your own preferences and do not have to buy a new product if those preferences change.

Top Five Best CPAP Pillows 2018 - Comparison table

Top Five Best Pillows for Sleep Apnea 2018—Reviews
PRODUCT
Our Rating
What type of mask?
Sleeping Style
Memory Foam?
Size
EnduriMed CPAP Pillow
#1 Editor’s Choice
CPAP, BiPAP, and APAP
Back, Side, and Stomach
Yes
22.4 in. x 14.6 in. x 4.5 in.
TruContour CPAP Pillow for Stomach, Side, and Back Sleepers
#2
CPAP, BiPAP, and APAP
Back, Side, and Stomach
Yes
22 in. x 12 in. x 4 in.
Contour Products CPAPMax Pillow 2.0
#3
Nasal Mask, Nasal Pillow, Full Face Mask, Face Mask
Back, Side, and Stomach
Yes, on one side.
20 in. x 13 in. x 5.2 in.
GoodSleep Company CPAP Memory Foam Pillow
#4
CPAP, BiPAP, and APAP
Back and Side
Yes
19.5 in. x 13 in. x 3.5 in.
MARS Wellness Premium Pillow
#5
CPAP, BiPAP, and APAP
Back, Side, and Stomach
Yes
19 in. x 12 in. (height unknown)

1 EnduriMed CPAP Pillow

CPAP Pillow - New Memory Foam Contour Design Reduces Face & Nasal Mask Pressure, Air Leaks - 2 Head & Neck Rests For Max Comfort - CPAP, BiPAP & APAP Users - For Stomach, Back, And Side Sleepers

Probably the biggest name in the CPAP pillow market, EnduriMed makes a memory foam pillow that is comfortable and conforms perfectly to your head. Using this product will not only keep you comfortable, but it will also stop air leaks from the sleep apnea machine.

EnduriMed has designed this pillow to work for most people, since it has two levels of thickness. It also has cut-outs for the CPAP hose, fits CPAP, BiPAP, and APAP machines, and allows you to sleep on you back, side, or stomach. It’s no wonder that EnduriMed’s CPAP Pillow is our top pick for the best sleep apnea pillow available.  

2 TruContour CPAP Pillow for Stomach, Side, and Back Sleepers

TruContour CPAP Pillow for Stomach, Side and Back Sleepers - Asymmetric cutouts and adjustable height allow 16 different head & pillow positions - Medical Grade Memory Foam

TruContour’s CPAP Pillow has a much simpler design than the EnduriMed product. However, it still accommodates back, side, and stomach sleepers as well as CPAP, BiPAP, and APAP machines. TruContour has created this flexibility they including two large cut-outs on the side of the memory foam pillow.  

Additional reasons to purchase TruContour’s product abound. They have made the pillow from medical-grade memory foam and there is a removable and washable velour cover. Plus, the pillow and cover are hypoallergenic, dust mite, and microbe resistant. TruContour believes in their product so much that they offer a 100% satisfaction guarantee and one-year warranty.

3 Contour Products CPAPMax Pillow 2.0

Contour Products CPAPMax Pillow 2.0 CPAP Bed Pillow - Pressure Free Cutouts to Alleviate Mask Shifting, Leaking and Pressure

Contour Products have created an extremely unique sleep apnea pillow in their CPAPMax Pillow 2.0. Not only do they allow you to choose the height of the product, but they also include two different sides. The first side has 3D mesh and memory foam, while the other is plush and stuffed like a traditional pillow.

There are other orthopedic features to the pills that secure the mask. This will ultimately make you more comfortable and the mask secure from slippages. However, this is the only CPAP pillow company that doesn’t specify which type of sleep apnea machines it accommodates. Instead, it lists the types of masks that will work best on the pillow. 

4 GoodSleep Company CPAP Memory Foam Pillow

CPAP Memory Foam Pillow By GoodSleep - For BiPAP, APAP & CPAP Mask Users - Nasal Cushion For Side, Back & Stomach Sleepers - For Spine & Neck Alignment & Support

GoodSleep Company’s mission is to make sure that you have a good night’s sleep. They achieve this goal with their CPAP Memory Foam Pillow. It has an ergonomic design, not just foam cut-outs, which will ease your breathing and comfort. There is also space for both the mask and hose on this pillow.

Finally, it is an extremely flexible pillow. You can have any sleeping preference or use any of the three sleep apnea machines and still find comfort and a good night’s rest with this CPAP pillow.

5 MARS Wellness Premium Pillow

Premium Pillow for Cpap Side and Stomach Sleepers - Comfort Memory Foam With Free Cover

MARS Wellness’ Premium Pillow has not been reviewed much on Amazon, but it is a great option for anyone with sleep apnea. It, like so many of the other sleep apnea pillows, allows for sleepers of any preference and CPAP, BiPAP, and APAP machines.

This pillow is a one size fits all, no frills model that is soft but provides enough firmness to support your head and neck appropriately. In all, it is a very solid bet and a good sleep apnea pillow.  

How often should I use a sleep apnea pillow?

You should use your CPAP pillow as often as your use your CPAP machine. Experts recommend that you use your CPAP machine regularly. This is a treatment for the condition, but it is not a cure. Therefore, once your stop using the machine, your symptoms will begin again.

It doesn’t make sense to get the best sleep apnea pillow available in 2018 and not use. In fact, you may like the many great features of your CPAP pillow so much that you use it even when you don’t use your CPAP machine. The memory foam form will support your head even when you are not wearing the CPAP machine.

Also, as mentioned above, most of the best sleep apnea pillows allow you to raise or lower the pillow to your desired height. This can be helpful for treating sleep apnea in and of itself, without the CPAP machines. 

What sleeping style is best with a CPAP machine?

You have probably noticed that our list of the best CPAP pillows 2018 contains a column that lists the sleep styles that the pillow allows for. You will also notice that most sleep apnea pillows are designed to allow for back, side, and stomach sleeping.

However, just because you can sleep on your back and stomach when the best sleep apnea pillows, that doesn’t mean that you should. Back sleeping has long been known as a way to worsen both snoring and other sleep apnea symptoms. Sleeping on your side—with a pillow between your legs if you have lower back pain—or on your stomach in the falcon position—with one arm above your head and the same leg bent—are most recommended for people with sleep apnea.

Thankfully, the best CPAP pillows allow you to lay in any position that is most comfortable for you, and that support a CPAP, BiPAP, or APAP machine.

Can I make a CPAP pillow?

Yes, you can make a CPAP pillow; however, it will likely not work as well as a pillow specifically designed for the machines. To make your own CPAP pillow, take a normal pillow and tie it off where your head falls. Or, you could take a foam pillow and cut out spaces for the hose and mask of the machine. We recommend this site for more information about making your own CPAP pillow.

However, it is worth reiterating one more time that while this fix is a cost-saving option, it will not work as well as a specially built CPAP pillow. The investment is well worth it in our opinion.

Final Words

Just because you have sleep apnea and need a CPAP machine doesn’t mean that you can never sleep comfortably again. In fact, with our picks for the best CPAP pillows 2018, you can get a good night’s rest and stop your sleep apnea from occurring.

For someone whose struggled with a condition that reduces your quality of sleep, there’s no reason to continue to suffer. Talk to a doctor about your sleep apnea. Then, go out and try to find the best and most comfortable sleep apnea pillow for your unique shape and preferences. You will not be disappointed.

Top 10 Best Yoga Poses for Sleep

Sleep deprivation is a vicious circle that’s hard to break.

For many reasons we often experience problems while sleeping.

Yoga can be a great answer for the patients those want to have a relaxing, sound night’s sleep.

This article will discuss 10 yoga positions. After reading through them, you can practice the poses easily even if you don’t have any books or reference tools to hand.

Top 10 of the Best Yoga Poses for Sleep

Benefits of yoga in a nutshell

There are a range of benefits that you can get from doing yoga.

It can improve your body’s flexibility. It makes your posture perfect while also building muscle strength. It can protect your spine and stop joint breakdown while undergoing physical stress. Yoga can develop the bones so that they grow well. It enables efficient blood flow. By doing yoga you can help your heart rate and can improve your immune system. Yoga is great for decreasing blood pressure and for regulating the adrenal glands.

This is how you can improve your balance and can get a healthier life. For proper maintenance of the nervous system, yoga has very few things to beat it. If you continue practicing yoga for a month or two it will make your breathing regular and help you to sleep more easily.

Yoga has manifold benefits and everyone should practice it.

Ten most effective yoga positions:

Though yoga has a diverse range of distinctive poses, at least 10 of them can be considered as significant whilst seeking an answer to sleeping disorder from it.

Take a look at these poses one by one…

1. Easy forward bending

This is a version of Sukhasan. This pose can even be managed by beginners. This is very effective to get a better sleep. You can practice it with the aid of a pillow.

2. Forward bending while standing

This is close to Uttanasana. Stand with feet around six inches and fold your torso to the ground reaching down. You can do this by bending your arms too.  For beginners, this can be tough.

3. Pose of the child

This is referred as Balasana.  Fold your torso over the legs and extend your arms to make this position. It helps to calm the mind.

4. Plow pose

This is often referred as Halasana. This is a pose that you can practice every day for five minutes before sleeping. Lie on your back, lift your legs over the head and use your hands to keep balance with the ground.

5. Legs-up the wall-pose

This is referred as Viparita Karani. This is great for evening exercise. It’s wonderful for stress relief. Close your eyes and try to concentrate while doing it. This is one of the easiest yoga positions.

6. Corpse Pose

This is referred as Savasana. Put the body in sleeping mode and adopt a corpse pose. Try to focus while doing it. Eventually you can initiate a better sleeping cycle. This is how you can beat all your worries away.

7. Supine Spinal-Twist

This is referred as Supta Matsyendrasana. Lie down and bring your right knee to the chest across the left side. Extend your right arm and gaze to right. Take some long breaths and repeat the same process a couple of times to concentrate better.

8. Seated Spinal-Twist

This is called Ardha Matsyendrasana. It is perfect for body relaxation. You can optimize this pose using both of your legs at once.

 9. Reclining butterfly

This pose is known as Supta Baddha Konasana. Lie down on your bed, bring your feet together, splay the knees and try breathing deeply. This is really a good yoga pose to promote better sleep.

10. Left Nostril-Breathing

Left Nostril-Breathing is known as Surya Bhedana. Cover your right nostril with the thumb and extend the fingers. Take few breathes and stop. This is a great pose to cool your body down within  minutes.

Conclusion:

Yoga is really one of the best and most natural ways in which you can sleep better.

Try some of these positions and see how much it can help.

How to Control Breathing While Running

While running, it can be  difficult to control breathing.

There are couples of important aspects to consider about strong running methods. Arm swing, leg strength and foot strikes all are key to ensure better performance. But if you don’t have a good breathing technique, you might start suffocating after a few meters. This is what we will examine in this article.How to control breathing while running

The importance of breathing!

If you have strong muscles and a strong heart you can run efficiently. This is a proven truth.

But, if you don’t have a sound respiratory system it will be really difficult to breathe easily while running. During any period of high intensity activity, the human body takes away blood and oxygen from the working muscles. This is why increasing the strength of breathing muscles is required. It enables you to easily control your breathing while running.

Here are some key things that can help you to get comfort in breathing while exercising:

  • Complete breathing
  • Proper posture
  • Finding a pattern
  • Nose vs Mouth
  • Don’t drink too much water
Complete Breathing

Most of runners do not perform this well. When you need to run, always try to complete the breaths. Short breathing will not work whereas full breathing will inject more air in your lung and in that way you can quicken your speed. You can get a range of guides regarding techniques to improve breathing techniques. Study well and improve in this area.

Proper Posture

Proper posture means the appropriate positioning of your legs. While running, the leg should be placed properly so that it can balance the weight of the body and thus reduce energy wastage. It can also help you to breathe more comfortably. So, try to stand tall while running. Core exercises can help you to achieve the correct posture within a few days. You can also consult an expert for assistance.

Finding a pattern

Breathing has various patterns and you can pick any one of those while running. It will help you to run more effectively and you will not lose control of your breathing. Try to find a rhythm that you can easily follow. You can seek the help of a professional in case you find it difficult to determine a fitting pattern for you. Run two or three steps and take breath once. You can increase the number or can deduct as well. But whatever you do, you should follow a strict sequence. It’s entirely up to you to find out which will feel most comfortable for you.

Nose vs Mouth

This is a common dilemma for many runners as they don’t know what they should use for breathing while running, their nose or their mouth. Using the nose for breathing is always good but it is true that at times you might need to breathe through your mouth. It is also important to mention, a good runner should practice running in a way so the usage of the mouth to breathe can be reduced.

Don’t drink too much water!

While running you should not drink too much water as it can increase your body weight and your stomach will get overfilled preventing you from continuing. This, in turn, leads to poor form in breathing. It is quite normal to feel thirsty while running. You are not prohibited from drinking water, but gulping is not advised at all. A small amount of water can make your pharynx wet and it is good to consume it in moderation.

Conclusion:

Ultimately, the fact is you should know some basic thing to ensure regular breathing while running.

Proper breathing assists to you run faster and for longer.