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We all know that having a cold can give you sleepless nights, but there are other more significant illnesses that can result in sleeplessness too. However, it is not only the illnesses themselves but the medications too can cause restless nights. Some of the most common diseases that can result in an interruption of sleep are: arthritis, kidney disease, mental illness, acid reflux, diabetes, thyroid issues and neurological disorders.

Some kinds of heart disease can also affect sleep patterns. For instance congestive heart failure and coronary artery disease. These problems will obviously put the patient under fairly strict medical supervision.

Sufferers of the two heart diseases mentioned above run a high danger of developing obstructive sleep apnoea. Obstructive sleep apnoea is a less serious disease than any heart disease, but it can have significant consequences too, including raised blood pressure, which makes it difficult if it is not treated.

The problem with obstructive sleep apnoea is that sufferers are normally the last to know about it, because it does not really cause the sufferer any distress although it can still have dire consequences.

The only real remedy for obstructive sleep apnoea is either the loss of weight which is not simple for heart patients or the wearing of an oxygen mask at night, which is known as CPAP.

Diabetes can cause Restless Leg Syndrome, which involves the involuntary thrashing around of the legs during sleep. This leads to a very restless night for both the sufferer and the partner as the kicks can get fairly violent – absolutely enough to kick a football. Thyroid problems can lead to nocturnal perspiration which can make the sufferer feel hot, damp and uncomfortable

Neurological disorders like Parkinson’s, Alzheimer’s epilepsy and strokes can make the sufferer have concerns with REM sleep and insomnia. People who have had a stroke might also suffer from obstructive sleep apnoea.

Sufferers of asthma and other respiratory illnesses will have worries sleeping. Chronic obstructive pulmonary disease will cause insomnia and sleep fragmentation.

Mental health concerns such as depression, SAD’s and anxiety also lead to sleep disorders – usually also those of sleep fragmentation and insomnia.

GERD and acid reflux cause a burning sensation in the abdomen whilst the sufferer lies down, making it very difficult to sleep during an attack. There are tablets for this that are occasionally effective and raising the head a couple of inches can help as well.

Kidney disease can also cause restless leg syndrome and people with arthritis have problems sleeping because of the pain.

The point about all these causes of a restless night is that it is the underlying cause that is more significant than the consequence – that is, the restlessness. These are significant conditions, some of which can be cured. Once the main problem is solved the secondary one will disappear as well.

Owen Jones, the writer of this piece, writes on many topics, but is now involved with obstructive sleep apnea syndrome. If you want to know more, please visit our website at Sleep Apnea Surgery Techniques

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Relaxation plays in a key roll in leading a healthy happy life. Without relaxation it is difficult to stay on task, make good decisions, and be productive. Relaxation also has many physical benefits which include lower blood pressure, reduce muscle tension, and increased blood flow to muscle groups to name a few. Some people think relaxation takes hours, but relaxation can take place in as little as ten minutes a day.

Work, marriage and money are just a few things which can cause stress in peoples day to day lives. Often people get so busy and think they have no time to relax. They can also be fooled into thinking that they need to do something extreme or go someplace such as going on vacation to relax. These people are mistaken, relaxation can happen at home, in the office or while driving. The key is to train the mind to relax.

Finding your method of relaxation might be more difficult for some than others, but it is easy, just think about what you enjoy most. Maybe you like surfing the web, reading, meditating or walking. Any of these activities can be a relaxation method and can be scaled down to ten minutes.

Something simple like watching TV, listening to music, surfing the web and reading offer a break from regular day to day situations. Books can create a world completely different from your own as can a good movie or song. Each of these activities help your mind escape into a visually exciting place.

Learning to control your breathing and meditation can be a little more complicated since you must learn these techniques in order for them to work properly. Meditation can help you learn to reflect on situations and to control your breathing to calm your mind. These techniques need to be mastered and exercised in order to achieve the maximum result. Once you have achieved your goal, you can relax at the drop of a hat and find inner control in as little as ten minutes.

The gym, fitness classes and general exercise appeal to many as a form of relaxation. You have a choice between running, walking or lifting weights. Others might prefer group fitness in the form of a cycling, kick boxing or tai chi class. Running and walking burn off built up energy and are a great stress reliever, however not everyone wants to run a marathon. For them there are other classes and their purpose is relaxation, such as yoga which focuses on relaxing the mind and body at once. Many people choose to skip the classes and gym all together and simply walk their dogs in the park which offers equally as much stress relief.

Your body will tell you what it likes and what it doesn’t like, you just need to learn to listen. Take note of what worked and what didn’t while you were practicing different relaxing techniques. If one doesn’t work don’t be afraid to try a different approach. 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 enjoyable.

Teaching your body 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. It is important to find an activity which you enjoy and know you will stick with, but 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 fantastic for your mind, body and lifestyle.

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Nuts are tasty, loaded with good fat, protein, fiber, nutrients and phytochemicals that are heart healthy and potentially good for the waistline. Barring allergies, there aren’t many reasons not to include nuts in your diet. Let’s take a look at some interesting studies, tips and tidbits about nuts.

Nuts and the Heart

A study of 31000 Seventh Day Adventists that ate nuts more than 4 times per week were half as likely to die of a heart attack than those who ate nuts less than once a week. The Iowa Women’s Health Study came to a similar conclusion: Women who ate nuts or seeds 4 times per week were 40% less likely to die from heart disease than similar women who didn’t eat nuts. The Nurses’ Health Study showed that those who ate at least 140g/week of nuts were 35% less likely to be diagnosed with heart disease than those who ate less than 30g/month. Nuts and Weight

Most studies have shown that adding nuts to the diet does not cause people to gain much weight, if any at all. As an example, researchers gave participants 45-70g of almonds every day (320 calories worth) and gave them no further instructions about food intake. After 6 months, participants gained a very miniscule amount of weight (.2 lbs in women, 1.4 lbs in men). This study was funded by the almond industry.

There aren’t many studies that show nut consumption to help people lose weight, but one study showed that a low calorie diet that included almonds led to greater weight loss than an equal calorie diet that did not include almonds.

The Seventh Day Adventist and Nurses Health Study showed that those who regularly ate nuts weighed less than those who did not.

The Best Nuts

Are some nuts better than others when it comes to health benefits? All nuts contain good fats, fiber and proteins, but different kinds of nuts have different nutrient profiles.

Almonds are richest in vitamin E (35% recommended daily intake) and calcium (8%) per 1 oz. (30g) serving. Brazil nuts are highest in selenium with just 1 supplying a days worth. Cashews are richest in copper and zinc Peanuts (technically a legume) contain the antioxidant resveratrol, and are highest in protein and arginine content Walnuts have the most alpha linolenic acids (plant-based omega-3′s) How much?

Nuts are healthy but are a dense source of calories. 1oz/30g of nuts supply about 170-180 calories. Here is a chart that shows how many nuts are in 30g.

Number of Nuts in 30 grams (1oz)

Almonds: 20-24 Brazil nuts: 6-8 Pecans: 18-20 (halves) Cashews: 16-18 Pine Nuts: 150-157 Pistachios: 45-47 Walnuts: 8-11 Hazelnuts: 18-20

Stephen Trenen is trainer in a sport club and he runs his own informative website about Best Diet Plans, check it out to learn more tried-out Diet Plans.

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