In today’s stressful world, back massagers are all the rage due to the comfort and pain relief that they offer. However, it is hard to choose the best back massagers when you don’t understand certain things about them.

In this article, I will guide you through the different mechanisms, types, and massage options you can get from a back massager in order to help you make an informed decision before you finalize a purchase. So, scroll down and let’s get started!

Back Massager Types

The first thing you need to know is that there are a number of different back massager types available in the market. Whether you are looking for a cheap yet convenient option or a great investment to suit your needs, there is surely a type that is perfect for you.

Basically, back massagers can be classified into two major types: electric and non-electric. Under these two main types are other more specific subtypes with each their own advantages and disadvantages. Here they are:

Electric Back Massagers

Chair Type Back Massager

Chair back massagers are the type of massager that also serves as a piece of furniture that you can add to your bedroom or living room and on which you can sit every day. These massagers are usually the most expensive. They also occupy a considerable amount of space.

However, these are probably the ones that offer the closest massage to a hands-on or full body massage. They offer similar levels of relaxation and pain relief without the need of another person.

Chair Pads

A chair massage pad is the next best thing to chair massagers. These are the ones that you attach to a recliner or your favorite chair by hooking them over and under the seat. Most of these offer full back coverage.

They are cheaper than chair back massagers and provide almost the same massage. The difference is that you can remove the pad so you can use the chair as you normally would if you want.

Handheld Back Massagers

Handheld back massagers come in the form of a pad or wand with massaging balls at the tip. Like a back scratcher, you operate this by controlling and maneuvering the tip around the body using your hands. These are great for targeting specific areas of body pain and tension.

You can either get a cordless portable handheld back massager or one that you plug in. These are also relatively cheap. The downside of handheld back massagers, however, is that you can only use them for as long as your hands hold up or you may still need someone to help you with the massage.

Belt massager

This literally means what the name entails. Belt massagers are those that are wrapped around the lower back area like a belt. For an upper back massage, you can also drape it on your shoulders. The massage this offers can also get deep or more intense in key areas.

Pillow or Cushion Massager

This one is probably the most common type of back massager you see in offices, homes, and even cars. These are shaped and designed to specifically massage the lower back or neck areas. However, you can simply adjust the position in order to target other areas that need pain relief such as the upper back, thighs, legs, and more.

3 – Prong Mini Massager

The 3-prong mini massager is another handy and convenient device that is used to release tension and work out knots. It has three prongs or legs that may also heat up or vibrate. These can be battery operated, rechargeable, or non-electric although the electric types are more common.

TENS Units

While a TENS unit is technically not a massager in that it does not have rotating or kneading mechanisms to work the muscles, I included it here since it serves a similar purpose of pain relief and relaxation.

TENS stands for transcutaneous electrical nerve stimulation, and a TENS unit or device comes with multiple electrode pads that send small electric currents across the skin to stimulate the nerves in different body parts.

These currents or pulses are used to relieve pain. Most TENS units are used in healthcare facilities and hospitals, but there are types that can be safely used at home.

Non-Electric Back Massagers

Cane Massagers

A cane massager is a very simple tool with an ergonomic design. It has a hooked end, several prongs, and balls that are meant to dig and massage into the muscles. You can maneuver and control it to any body part. The depth of the massage, intensity, and pressure depends on your hands.

S-Shaped Massager

This type of massager is similar to a cane massager except that both ends have hooked shapes. It also has strategically positioned nodes and prongs with balls on the ends to work on stiff body parts.

Wooden Ball Massagers

There many different types of wooden ball massagers that you can find in the market. These may have originated and are often used in Asian countries. However, the pressure and intensity of the massage still depend on the therapist or the person who is giving the massage.

You simply have to run the balls up and down the back or skin to loosen up tight knots and release muscle tension.

Foam Rollers

A foam roller is a cylinder with a soft or hard rubber or plastic exterior. It has patterns and protrusions that provide the pressure and relief for tensed and stretched muscles. Foam rollers come in different sizes for massaging different parts of the body. The largest is similar to a small log on top of which the user lies and rolls it up and down the back.

Different Massage Types

The next thing you need to know is that there are different massage methods and types. Some electric massagers have options or settings that allow you to choose among a few types of these massages.

Knowing what these mean and what benefits they can be helpful in deciding which back massager or program will be best suited for your needs.

Shiatsu Massage

Shiatsu is a form of Japanese massage and bodywork based on traditional Chinese medicine principles. This focuses on targeting pressure points in combination with the stretching and rotation of joints. The idea is to release the energy and pressure to allow the muscles to relax.

The benefits of Shiatsu massage include the restoration of the body system’s natural balance, relieving pain, and loosening tight muscles. This type of massage is very beneficial to anyone especially those people who work all day and have hectic schedules.

The intensity level of Shiatsu massages is high.

Vibration Massage

Many massagers offer vibration massages that combine shaking, jostling, or vibrating movements with kneading and strokes. This stimulates and soothes the body depending on the amount of pressure and the speed.

Vibration massages help in relaxing the muscles, especially on the lower back and abdomen. These areas do not need as much pressure, which is why vibration, a low-intensity massage, is suitable.

Kneading Massage

Kneading refers to the circular motion usually applied simultaneously on both sides of the spine. This method focuses on giving comfort and pain relief through the loosening, stretching, and lifting of tense muscles.

This massage is often used on very tense spots and stubborn knots. It is great for athletes and other people who engage in high-stress activities on a daily basis. Kneading massages also help improve your posture and balance through high-intensity massaging.

Rolling Massage

Rolling is a massage technique wherein constant, uniform pressure is applied as a tool, or the hands are rolled gently up and down the back, close to the spine. The motion is supposed to warm up and loosen the muscles, which is often a step in preparing the body for a deeper massage later on.

This low to medium intensity technique also helps ease muscle tension but is mainly effective in relaxing the lower back. It is great for those who have physically challenging jobs that put pressure on specific body parts especially the lower back.

Percussion Massage

Percussion massage traditionally involves rapid, repetitive movements over specific areas of the body in even but short sequences. In a massage parlor, the therapist often uses the wrists or hands to deliver soft blows to the body alternately.

This is used to relax tense muscles on the shoulders, neck, and back. Training athletes who rely on muscle strength benefit greatly from this type of low to medium intensity massage.

Compression Massage

Compression is basically the application of pressure on certain body parts or muscles to aid in relaxation. Massagers with compression often use massage nodes that rotate and push on tense muscles.

This massage type improves the massage experience by putting extra pressure on the muscles to release pain and tension. Active individuals, sports players, and runners are the people who could benefit greatly from this high-intensity massage.

Spot Massage

Spot massages are meant to stimulate and smooth a particular body part through targeted motions with pressure. This helps release tension and stress to soothe tight muscles. This medium intensity massage is done on body parts where chronic tension or recurring knots are felt.

Heated Massage

Electric massagers usually come with heat options since this provides an extra relaxation feature. Heat enhances circulation for that soothing sensation that allows the whole body to relax. Some people like heat during massages while others prefer massages with no heat.

How does a Massage Work?

Massages work in various different ways, but the two main physiological effects of the body to massages can be classified into either a relaxation or a mechanical response. When these two happen together, the body experiences immense emotional, physical, and mental benefits.

Relaxation Response

The relaxation response refers to the predictable involuntary responses of the nervous system to touch, stimulation, and different massage techniques. It is as if the body is invited to relax.

Combined with pain relief, the relaxation response results in a slower breathing rate and heart rate, lower blood pressure, muscle relaxation, and a decrease in stress hormone production. It is also associated with increased levels of serotonin, a feel-good hormone that affects one’s thoughts and emotions in a positive way.

When the relaxation response happens, the physical and mental effects of stress are reduced. The risks of stress-related problems like sexual dysfunction, insomnia, anxiety, cardiac arrhythmia, hypertension, fatigue, as well as psychological and digestive disorders are lessened.

Mechanical Response

When pressure is applied to certain body parts and soft tissues, there are physical effects to the body, called mechanical response. This leads to two major changes: an increase in circulation and the relaxation of soft tissues.

Circulation

Improved circulation means that lymph and blood will be delivered more efficiently to the cells of the body. This is partly due to the physical stimulation and also the release of chemicals as part of the relaxation response.

When circulation is good, the delivery of oxygen and nutrients to muscle cells is also improved. This means that cellular health is boosted and your tissues function better. The removal of toxins and wastes is increased which results in reduced swelling and inflammation.

Tissue Relaxation

This refers to the normalization, health, and relaxation of the body’s soft tissues which include connective tissues, ligaments, tendons, and muscles. All of these are connected to nerves.

Thanks to massage therapy, painful spasms and contractions of the muscles are stopped or prevented.

Nerve compression is also reduced. Let me explain this further so you can better understand it. When muscles contract, the nerves surrounding them may become pinched or compressed. When the muscles are relaxed, the nerves are also released and so are able to get proper nutrients for efficient functioning of the organs and muscles connected to them.

Stimulating soft tissues allow you to release this compression that results in a better balance and alignment of tissues and nerves.

Since organs share pain pathways with nerves, muscles, and bones, they can also benefit from a massage. For example, menstrual cramps and lower back pain are highly associated with each other. Massaging the lower back will then help relieve menstrual pain.

Conclusion

That’s pretty much all the important stuff you need to know in order to make the most of your back massager or make a good decision when purchasing one. Remember, no matter the type, brand, or model, the best back massagers are those that serve their purpose fully.

If you have any questions, comments, suggestions, or other concerns, please feel free to leave them down below! Don’t forget to share this article with your loved ones as well!

We have all experienced waking up with sore necks and muscles, am I right? I know this happens quite often everyone and well, it is time that we put a stop to this.

A lot of people claim that the aches and pains that they feel when they wake up are because of their beds or postures. But what if I tell you that it has something to do with the type of pillow that you use?

To choose the right pillow, you have to keep into consideration your sleeping position—do you sleep on your back? Or on your side? Or maybe on your stomach?

Wait, is your answer all of the above? Are you telling me that you are not satisfied with taking just one position while you sleep, so you shift from sleeping on your back to your side to your stomach then back and forth as you sleep?

Well, this means that you are a combination sleeper. One downside to this sleeping position is you need a special pillow to prevent the aches and pains that you are feeling upon waking up. But one advantage that you have is a lot of people sleep like this, so there are already plenty of amazing pillows in the market designed to cater to your needs.

Why You Would Need a Combination Sleeper Pillow

Do you think that a normal pillow can give your head and neck the support and firmness that support they need? If yes, well, you are dead wrong. A normal pillow has a flat surface and standard thickness and firmness which may not be useful for you when you switch from one position to another.

Think about this:

When you get to bed and lie on your side, you would need a pillow that has higher sides so your neck will be adequately supported. But what if you switch to sleeping on your back in the middle of the night? You would need a pillow that has a lowered center and must be firm enough to promote proper spinal alignment.

The combination sleeper pillows are designed to be highly moldable so it can contour to the shape of your neck and head regardless of whatever your current sleep position is. Some even already have a contoured surface to prevent spinal alignment issues.

If you are the type of person who sleeps on your back, side or stomach, you are lucky since finding the right pillow for your stomach and side sleepers needs is quite easy.

But what if you fall under the category combination sleeper? The search for the right pillow for this sleeping position can be a bit challenging as you tend to shift position throughout the night. Don’t worry though. This buying guide is packed with unbiased and reliable product information and reviews that can help you make the right decision.

The Comprehensive Pillow for Combination Sleepers Comparison Table

Pillow Brand	Fill Material	Thickness	Cover Material	Sizes	Warranty
Malouf Z Talalay Pillow	Latex	3 inches	100% Cotton	Queen, King	1-year
OXA Spring Bed Pillows	Polyester	2 inches	100% Cotton	Standard	20-year
Cushy Form Half Moon- Bolster Pillow	Memory Foam	4.5 inches	Organic Cotton	Large	Not stated
Snuggle-Pedic Ultra-Luxury Foam Pillow	Shredded Memory Foam	5.8 inches	Bamboo-derived Rayon	Standard, Queen, King	20-year
Coop Home Goods Premium Memory Foam Pillow	Shredded Memory Foam	4.5 inches	Bamboo-derived Rayon	Queen, King	5- year

Best Pillow for Combination Sleepers of 2019: The Top Five Picks

1. Malouf Z Talalay Pillow – Natural and Breathable

Build:

If there’s one thing I want to say about this pillow, all I can say is that it is designed for high breathability. The pillow is made of all-natural, zero-synthetic additive latex material with built-in holes in its surface.

The placement and sizes of the pillow holes are designed to deliver the right amount of air circulation, maintaining the relaxed feel of the pillow all throughout the night. And since it is considered to be all-natural, the chances that you may develop an allergic reaction with it is pretty slim.

The pillow’s cover is made of 100% cotton which is also equally as breathable and soft as the pillow.

Why It’s Recommended for Combination Sleepers:

Aside from improving the pillow’s breathability, the holes in the pillow also gave the pillow the firmness and moldability it needs to support the head and neck of combination sleepers.

The more massive holes are located in the head area which makes that part less firm and softer while the area near the neck has smaller holes, offering firmer support.

Special Features:

One thing I adore about this pillow is the flexibility that it has. The company offers the pillow in two sizes, two firmness levels, and two thickness options, giving you six options to choose from.

Price:

With its unique design and natural ingredients, you can’t expect this pillow to have the same price as the regular pillows in the market, right? But don’t you worry, the product may be too pricey, but it is considered by many to be a good investment.

Warranty:

If you want to ensure that your purchase is well worth it, you need to go for a product with an extended warranty. Well, this product is covered by a 30-day return policy and 1-year warranty.

2. OXA Spring Bed Pillows – Firm and Fluffy at The Same Time

Build:

Inside the pillow, you can find polyester microfiber fill which envelopes 40 individual pocket springs which make up the pillow’s unique spring suspension system.

According to the company, the unique suspension system that they have integrated with this pillow solves all the issues of memory foam while still providing its benefits. The spring allows the air to go in and out, delivering the breathability and softness of memory foam and down. Because of its pocket springs, the pillow also provides the interactive response of memory foam.

Since each coil is separately wrapped, they are capable of individual movement and will never go flat for many years to come.

The pillow has a percale weave cover with silky fibers and 3D mesh for extreme breathability.

Why It’s Recommended for Combination Sleepers:

With the pillow’s unique spring technology, it offers extreme adjustability with every move that the user makes. Moreover, many users claim that pillow instantly changes its shape according to the user’s position.

Because of this, you are rest assured that the pillow can be able to provide you with enough support regardless if you are lying on your side, stomach or back.

Special Features:

I believe that no other pillow in the market contains the spring suspension technology that you can find in this pillow, so I guess that is already its unique feature!

The company also claims that the pillow has a (patented-pending) active contour design which ensures that the head is perfectly cradled no matter what position you are in.

Price:

Surprisingly, despite its advanced spring technology, this pillow is not as expensive as you thought it would be. In fact, it is as affordable as most memory foam pillows that you can find in the market.

Warranty:

The warranty that comes with the purchase of this pillow has got to be one of the longest-running warranty offers in the market—20 years! Aside from the 20-year warranty, the pillow is also protected with a 90-day refund guarantee.

3. Cushy Form Half Moon- Bolster Pillow – The Multi-Purpose Pillow

Build:

The pillow is made from a two-layer hypoallergenic viscoelastic memory foam placed on top of a foam core design which prevents the pillow from getting flat and promote a high loft that is needed to support the head and neck.

The cover is made of an organic cotton material that is machine washable and dryable.

Why It’s Recommended for Combination Sleepers:

The half-moon design of this pillow provides the user a thickness like no other. This design provides the support that the neck area needs while keeping the head still as comfortable as possible while you are on your back or side.

Special Features:

What makes this pillow one-of-a-kind is its multi-purpose wedge design which can also be used as a knee pillow, leg elevator and pain reliever positioning pillow for side and back sleepers.

Since the material can provide therapeutic support to different parts of the body, it is also recommended as an excellent pregnancy pillow.

Price:

This pillow is one of the most affordable options on the list. With its multi-purpose design and affordable price, there are no reasons why you would not want to purchase this product.

Warranty:

Sadly though, the manufacturer did not share any warranty information. If you would like to know what is the guarantee that comes with this product, you would have to talk to the company’s customer service representative about it.

4. Snuggle-Pedic Ultra-Luxury Bamboo Shredded Memory Foam Pillow- Moldable and Supportive

Build:

Snuggle-Pedic has been in the pillow industry for quite a long time already, and this may be because they put so much thought in the materials that they used in creating their products.

Take this pillow, for instance. It may be made of the usual memory foam material, but the memory foam that the company uses have CertiPUR-US and foam testing certifications. It also does not contain flame retardants and other dangerous chemicals.

On the other hand, its cover is made of bamboo-derived rayon which is considered to be hypoallergenic and resistant to dust and mites. It also has a micro-vented design which boosts its breathability.

Why It’s Recommended for Combination Sleepers:

Yes, the pillow does not have an ergonomic design. It has not arches and contour that may make it suitable for combination sleepers but why did I include it in this list? Well, it is because of the shredded nature of its memory foam filling.

Since its contents are shredded, it is easier for the pillow to mold and contour to the shape of the body and its movements. It is soft, and at the same time, it is firm enough not to get flat quickly.

Special Features:

One thing that makes this pillow stand out is its adjustable feature. Given the fact that it contains shredded fill materials, the user is allowed to adjust the pillow’s loft and customize it to suit his needs.

All that the user has to do is open the zipper closure of the pillow and remove a few shredded memory foam pieces until he has achieved his desired loft.

Price:

Since the pillow came from a popular and reliable manufacturer, you can expect it to be pricey. But based on its durability and firmness, I can say that it is one pillow worth investing in.

Warranty:

The company offers a 120-night refund guarantee and a 20-year product warranty to its clients.

5. Coop Home Goods Premium Memory Foam Pillow- Cooling and Moldable

Build:

The design of this product is almost similar to that of the Snuggle-Pedic—it is also made of shredded memory foam. The only difference is the memory foam pieces feature a cross-cut design and are coated with premium microfiber for a luxurious feel.

The cover of this pillow is also made up of bamboo-derived rayon, so it is also hypoallergenic, dust and mite resistant.

Why It’s Recommended for Combination Sleepers:

As you may have read, this pillow is made of shredded memory foam so it easily molds and contours to the shape of the body. Because of this, you are assured that the pillow is firm and supportive enough even if you lie on your back or side.

Special Features:

Just like the Snuggle-Pedic pillow, this pillow also has an adjustable loft, thanks to its gusseted pillowcase and zipper closure system.

Price:

Since it has similar features and quality of material with Snuggle-Pedic, you will be happy to know that its price is also the same, meaning it is a bit high priced but still considered to be affordable because of the value that it offers.

Warranty:

The only difference between the two products is the length of the warranty provided. The Coop Home Goods company offers only 5-year warranty for this product. It also comes with a 100-night trial period.

The Ultimate Guide to Choosing the Best Pillow for Combination Sleepers

It is easy to find the best pillow for side sleepers or back sleepers, but what if you transition from one sleeping position to another when you are asleep? Determining what the right pillow is for you is a lot trickier.

But don’t you worry, I have compiled all the information you need to make the right decision below.

Types of Combination Sleeper Pillows You Should Be Familiar With

First things first, you have to familiarize yourself with the different fill material that companies use in making the various combination sleeper pillows that you can find in the market today. With that in mind, here are some of the things that you need to know about them:

• Latex

This material easily and quickly accommodates the size of the user’s head, neck or back. As a result, you are assured that it will provide you enough level of support to the user. Moreover, this material has amazing ventilation properties and can dissipate heat properly, making it perfect for people living in countries or places with a warmer climate. Lastly, it is mold- and mildew-resistant.

However, some people do not like the bouncy feel of this material. There are also some people who have developed an allergic reaction to it.

• Gel

This is a fill material that offers the best of both worlds of memory foam and latex. Most pillows contain a memory foam outer layer with a gel material inserted in the middle for extra flexibility and enhanced cooling properties. This combination allows you to enjoy the excellent moldability of memory foam and the flexibility and support of latex.

However, this material is a bit soft and may shift or clump over time.

• Memory Foam

This is one of the most advanced fill materials that you can find in the market today and is known for its ability to contour to the shape of the head or the body of the user. This is why it is often the go-to fill material of combination sleepers.

Additionally, this material comes in different densities so you can easily find the right loft that will suit your needs.

However, the common complaints about this material are the chemical smell that comes with it. Some people also claim that this is not a highly breathable material, but most companies have solved this issue by placing a layer of gel pillow in the middle.

• Buckwheat Hulls

Most pillows that you can find in the market are filled with buckwheat hulls as they are considered to be inexpensive, malleable and flexible.

But the downside of this material is its noise and heaviness.

• Down Alternative

This material is used to replace the use of down. As compared to down, it is less likely to lose its shape. But of course, it has the same softness and offers the same comfort as the down material.

But due to their soft nature, down pillows do not offer the same level of support as memory foam and other fill materials.

What to Keep in Mind When Buying Combination Sleeper Pillows

Aside from the fill materials of the pillow, there are also a lot of other factors that you need to consider when choosing the best pillow for combination sleepers. If you want to know what these are, please take the time to read this.

• Size

Just like regular pillows, the pillows for combination sleepers also come in different sizes—small, medium, large to extra-large. The key to choosing the right pillow size for your needs is to consider the size of your bed.

The trick is to choose a pillow size that will allow you to place two pillow side by side (if you have a twin to king bed) or one pillow (if you are using a solo bed). The pillow/s must perfectly lie on your bed as expected.

• Thickness

It is essential for a combination sleeper to pay attention to the thickness (also called the height or loft) of their pillows. The pillow that you should choose must not be too thick (5 inches or more) as such pillows may put an unwanted strain to your spine and neck. On the other hand, too thin pillows (less than 3 inches) may not give you the adequate support that you need.

The ideal pillow thickness for a combination sleeper is around 3 to 5 inches. To know more information on how to choose pillow loft, watch this video:

• Firmness

The firmness of the pillow has a direct relationship to its loft or thickness. The thicker the pillow is, the firmer it will be.

The right pillow should be firm enough to give excellent support but is also soft enough to make you feel as comfortable as possible.

• Sleeping position

Yes, I already know that you are a combination sleeper. But do you know which sleeping positions you take throughout your sleep? Can you also identify which is the most predominant sleeping position that you have?

By doing this, you can choose the right pillow for your sleeping positions. If you sleep on your side, you would need a thicker pillow that will offer proper support to your neck. But if you tend to flip on your back on the middle of the night, you also need to have a pillow that has a lower area in the middle part to conform to the curve of your neck and head.

For this purpose, an ergonomic pillow is highly recommended. You may also want to go for pillows containing shredded memory foam pieces so you can easily adjust the height or thickness of your pillow.

• Pillow cover

Most of the pillows that you can find in the market already come with its own pillow cover. Since it would be the cover that would come in direct contact with your skin, it is important that you know what type of fabric that the cover is made of.

Preferably, the cover is made of a machine washable, hypoallergenic, dust- and mite- resistant, silky and soft fabric.

• Warranty

One proof that the manufacturer is confident with the quality of their product is a long product warranty. Since you will be investing your hard-earned money in buying the pillow that you need, you have to ensure that your purchase is protected by a guarantee.

• Price

You will be amazed at how wide the price range of pillows for combination sleepers can be. Because of this, it is recommended that you consider your budget when choosing a pillow to buy.

As expected, the most expensive ones feature advanced technologies and unique features which would come handy in keeping you comfortable. But please keep in mind that the needs of every person may vary so instead of going for the most expensive pillows, choose the ones that would suit your budget while still giving you the requirements that you have.

In Summary: Which is the Best Pillow for Combination Sleepers for You?

As I mentioned, choosing a pillow for combination sleepers is not as easy as you think it would be. There are a lot of factors to consider including the size, thickness, firmness, fill material and many more.

Considering all these, which product did I choose to be the best pillow for combination sleepers? It would be no other than the Malouf Z Talalay Pillow. Aside from the fact that it is natural and highly breathable, I also like its unique hold design which offers varying levels of firmness to the user.

Midlife for most women comes with several psychological and mental issues, including sleeping. And many with sleep disorder will likely express it till they reach menopause. A handful of women have revealed how menopause affected them and their sleep, as well as how they coped with it.

Symptoms of menopause and Sleep Disruption

Not all women experienced sleep disruption. While some were adversely affected by a sleepless night, others were able to sleep really well. But, most women don’t sleep well when they got to menopause.

The major causes of this condition include:

• Hot Flushes and Sweat

The major cause of sleeplessness is hot flushes and sweat. These waking up periods were characterized by an alternating feeling of cold and heat.

Women who experience hot sweat hardly enjoy their rest. They’ll have to do all in their capacity to get a good night sleep and lower their body temperature.

Other symptoms that influence sleeping during menopause includes

• Restless leg syndrome
• Palpitation of the heart
• Anxiety
• Emotional turmoil etc.

While some women slept poorly just before this period, others don’t sleep at most times during theirs.

We cannot always attribute the cause of sleep disruption to menopause.

Worries, concerns, pains, medications, environments etc., are the factors that can disrupt sleep – you’ll be getting more details on abc.com/afraid-to-sleep. Also, for some women, poor sleep patterns that arose early in life could resurface during menopause.

Effects of Poor Sleep patterns During Menopause

Reports from women who suffered from lack of sleep showed the sleep issues they faced during menopause affected the whole areas of the life, directly or indirectly. Their work, family and other relationship suffered as they found it difficult to cope.

Most women even feel more tired as they tried to get along with the demands of the everyday job. Thus, after each day, they become stressed and find it difficult to deal with some of these necessary activities.

Most Effective Ways to get more Sleep

• Reinforce Your Sleep Schedule

One of the simplest ways to overcome sleeplessness is sticking to a sleep cycle. This will help your body fight any other message or urge which resist the normal sleeping pattern. It is however important that you maintain a steady sleep pattern and avoid oversleeping during days off work.

Forming a sleep pattern isn’t difficult, especially if you’ve not made one already. You will reap the benefits for life.

• Think of short-term HRT

Research has shown that Hormone replacement therapy (HRT) for women can make them sleep better, although they still don’t know the reasons, some assume it is because it reduces hot flush.

To reduce the side effect of HRT, these experts recommend you don’t go on this therapy for long-term or daily use.

Some experts opined that HRT is not for all women at menopause, but about 20% of these women will have a positive feedback.

• Work with a therapist

Booking an average of 9 weeks with a certified cognitive behavioral therapist will help you with sleep strategies. The strategies made will fit your body requirement and address all issues.

However, women who wake up in the middle of the night might find talking to a psychiatrist helpful.

• Try Sleep break

This is suitable after the nights when the hormones in charge of your sleep and wake cycle are acting up. I’ll advise you sleep as early as 4 pm to get all the sleep you have lost. While you might not get all the sleep you lost, it will surprise you at how refreshed you’ll be.

Even at work, taking a 10 minutes nap will not hurt. Resting your head on the desk for a moment will count.

• Opt for alternative treatment

If you are reluctant to use Estrogen, discuss with your doctor. It reduces hot flushes that affect sleep. Doctors prescribe it for breast cancer patients undergoing active therapy. It will reduce hot flush and make you drowsy.

• Wick away the problem

Long jeans are not advisable if your sleep is disrupted by hot flushes. Gym shots and athletes’ T-shirt can help wick away moisture – you could use them as pajamas. While they will not stop hot flushes, they will help stop it from being a nuisance that disrupts your sleep.

• Try health products

Chillow – a pillow with water that helps keep your body temperature down. While it will not stop hot flushes, it will keep the intensity down, hence you have a good night sleep. You could also use other products like weighted blanket and pillow.

• Reduce your Room temperature

By keeping the temperature of your room down, you alert your body on time for bed. Thus, it’s important to make conscious effort to keep the bedroom temperature down. While hot flushes will not disappear, it will be less disruptive to your sleep.

Having a hot bath can also help keep your body temperature down. While your body temperature goes up in the bath, your body responds to the heat by bringing down your body temperature.

Asides, experts recommend that if you don’t have premenopausal dryness that causes painful intercourse, it’s good to have a quickie. While a lot of women in this category mentioned they don’t have time for sex, sex is a good sleep inducer. It’s, however, important to protect yourself against pregnancy as it will mess up your sleep pattern.

• Tone it down

In premenopausal women, a balanced sleep and wake cycle can be encouraged by toning down a jumpy sympathetic nervous system. This is where tai chi, yoga, prayer, meditation, biofeedback etc. will help. In summary, any activity that will help keep you in peace and cultivate a sense of balance is highly recommended.

• Consult a Sleep Doctor

Should your sleep disorder come with breathing difficulty, restless leg, it might be time to talk to a sleep doc. Your primary care doctor will be helpful in referring you to a sleep center where you will be tested, diagnosed and treated.

Conclusion

Of a truth, menopause comes with sleeping several disorders, but these issues are not always associated with ‘menopause’. In case you find yourself in such shoes, confirm from a medical practitioner to know the next step to take.

If you keenly follow the above sleeping procedures, then you can be sure of a good night sleep.

At least for once in your life, you must have slept to see a scary movie playing in your mind — like witnessing a murder or falling off a cliff — and it’ll cause to jump up from bed panting before a terrible scene plays; jumping up, you’ll be like ‘wow! It’s just a dream, a really bad dream.

There are mainly two sleep condition that could cause this bad dream; nightmares vs. night terror; and we’ll be treating the two, considering their difference and other important factors.

Let’s talk about Nightmares. . .

The Major Difference between Nightmares and Sleep Terrors

There are a few distinctions between nightmares and sleep terrors. . .

Basically, Nightmares are unpleasant dreams that still recur to you even while you’re awake and even engaged in your normal daily routine; you’ll definitely remember the scenes, even though not the whole details, but a picture of it.

On the other hand, sleep terror deals with the feeling of intense fear, thrashing around and screaming while you’re still in bed; you could wake up and have no idea of what really happened; anyone awake at the moment will definitely know that everything isn’t alright. But if you do sleep alone, you won’t know a bit.

Think of a nightmare as a horror movie; it increases to the climax gradually— so you don’t just start screaming — and there tends to be a build-up. On the other hand, for the sleep terror, you’ll be sleeping calmly until all of a sudden BANG!!! You’re already screaming.

Nightmares and Sleep Terror Timing

Before you jump to a conclusion, it’ll interest you to know that these two conditions are partially dependent on the stage of sleep these conditions happen.

For the sleep terror, it occurs typically during the stage three of non-REM sleep (usually during the first half of the night); it’s also known as the deep sleep stage.

According to the American Sleep Association (ASA), at the non-REM stage, the brain is much more inactive; the brain waves are enormously slow and interposed with a faster wave.

You’ll be expecting Nightmares during the rapid eye movement (REM) sleep stage (usually during the second half of the night). According to the American Sleep Association (ASA), the main dreaming occurs of all the stages of sleep the brain is more active at this stage than it is at every other stage.

Since sleep terror and nightmare happen at different stages of sleep, it’s obvious they won’t occur at the same time of the night. Any patient who’s a victim of these conditions should always check for timing before reaching a conclusion. For the first half of the night, you should consider sleep terrors, but if the second half, it’s probably nightmares.

Furthermore, a patient who wakes up from a sleep terror will be more tensed than it is for a case of a nightmare. You can easily cope with a patient suffering

from nightmares because he’ll definitely know it’s just a dream. It’s totally different for the sleep terror; the patient is partially awake, with a greater part of their brain still asleep; you’ll definitely not know if someone is with you in a room, so can’t be controlled.

Causes of Nightmares vs. Sleep Terror

Someone should be asking “So why does the brain play such petrifying tricks on your sleep?”

In one of the releases by the Mayo Clinic, they suggested that a few things could trigger sleep terror. Some of these factors include stress, fever, excessive alcohol intake, Sleep apnea, restless leg syndrome, sleep deprivation and altering of sleep routine and mental health (e.g. jetlag).

Sleep terror is prevalent amongst people with sleeping conditions such as anxiety, sleep disorder, sleepwalking or and PTSD. These sleeping defects have a similar underlying mechanism in the brain.

Recent studies by the U.S Department of Veteran Affair shows that recurring nightmare and is also most prevalent among survivors of several traumas, and patients of PTSD.

In one a recent release by the national sleep foundation, they mentioned there are a few things which increase the likelihood of having a nightmare.

Some of the factors include stress, restless leg syndrome, sleep disorders, drug side effect (this includes certain antidepressants), eating late at night (your metabolism will occur and excite your brain’s activity)

Nightmare is a very rampant disorder — with 35-45 percent of the population having one nightmare per month, and 2-6 percent once a week. It is predominant among women; especially during their pregnancy; it’s not so with men,

Unassuming Remedies and Control for Nightmares vs. Sleep Terrors You Should Know

Amongst the several controls, you can try these ones to prevent nightmares and night terrors.

Simple Treatments for Sleep Terrors

These home remedies have been proven as an effective approach for sleep terrors.

• Focus you treatment on underlying conditions. Try checking out for underlying conditions such as restless leg syndrome and focus your treatment of them.
• Address Stress. Most of the times, the issue might be stress or anxiety. I’d suggest you meet your doctor to know their opinion on addressing stress. Relaxation therapy, Cognitive behavioral therapy, and sleep therapy could be helpful. You could check out abc.com/afraid-to-sleep for more information on how to tackle the issue of stress naturally.
• Preventive awakening. Look for patterns and the recurring times for this condition and your partners and mates can wake you some minutes before the recurring period so you’ll stay awake for some minutes before going back to sleep; it’s just a preventive method.
• Medication. Of all options, I’ll put this at least consideration. You can use antidepressants and benzodiazepines – but it’s not a prevalent treatment.
• Sleep well. Most patients have found themselves in this condition because of fatigue and inadequate sleep. Schedule an effective sleeping timetable and observe it strictly. Also, make sure the environment is safe and comfortable for a sleep.
• Establish a relaxing routine. There are several activities that’ll ease you of the day’s hurdles and tedious activities — such as taking a warm bath, reading — before bed. They’re really effective and prevailing for such situations.

Simple Treatments for Nightmares

These home remedies have been proven as an effective approach for sleep terrors.

• Medical Treatment. Some of these conditions are associated with several underlying conditions, so you’ll have to check on the doctor to be sure.
• Address stress and anxiety. Several cases nightmares have been traced to mental health issues like stress and anxiety. You’ll have to seek medical attention or see abc.com/sleep-and-anxiety or more information.
• Medication. Of all options, I’ll put this at least consideration. You could use recommended medications or severe cases of nightmares associated with PTSD – but it’s not a prevalent treatment.
• Offer reassurances. Patience is one of the important factors that are necessary to tackle nightmares. Once your partner wakes up at night, respond quickly and soothe them to prevent future nightmares.
• Discuss the dream. Always talk about the dreams with your clients, and ask a question like What happened in the dream? Who did you see? What made it scary? This really helps in calming the situation.
• Imagery Rehearsal Therapy. For mild cases of nightmares, I suggest you use the image rehearsal therapy. The goal of this therapy is to reduce the sensitivity of the nightmares and makes it less scary. How do you achieve this? You’ll have to write your nightmare – just as the last one you had – and try to make the story have a soothing end. Try visualizing this story twice a day or even more so it’ll register in your memory. When you start having this nightmare, it should appear as you visualized it, and with time it’ll stub out.

Conclusion

In brief, there’s a tiny margin that distinguishes nightmares from sleep terror. Since there’s a margin between these songs, you shouldn’t expect them both to have the same treatment approach. If you’re having any of these issues as a result of sleep disorders, you could check our past articles for more details on how to go about these disorders, and indirectly treat your nightmares or sleep, terror. Nevertheless, always remember to consult a medical practitioner and expert for more inquiries.

Sleep Apnea? What does it really mean? How can one treat sleep apnea? Read more to find out along with sleep apnea exercises to help you treat it.

Well, sleep apnea refers to a sleeping disorder in which the person suffering from it has trouble breathing during deep sleep, causing the person to snore loudly. The breathing patterns are irregular, which means that the breathing starts and stop continuously. Another major problem faced by the person suffering from sleep apnea is that he/she feels restless even if they have slept the whole night, pulled muscles are very normal in this condition. Here we will discuss a few sleep apnea exercises so that you can enjoy a sound sleep.

Sleep apnea has mainly three types; the first one is Obstructive sleep apnea; this is a very common type which takes place while our muscles relax. The second one is Central sleep apnea which is experienced when our brain fails to send the correct signals to our muscles which results in them being unable to control the breathing patterns. The third and the final one is Complex sleep apnea syndrome; this is a form in which a person suffers from a combination of both obstructive and central sleep apnea.

Exercises For Sleep apnea

The muscles which play a key role in all the exercises related to sleep apnea are tongue, jaw, throat, soft palate and face. Out of the above-stated muscles, the tongue is generally given the most importance in the exercises for sleep apnea. Like all other muscles, the tongue also relaxes while we sleep provided that the person has a normal sized tongue. If not, then there is a very high possibility that during your sleep, a largely sized tongue can fall backward into your throat posing a threat to your life. In order to avoid sleep apnea, the following exercises need to be taken seriously, and they will definitely have a great impact on your health:

1. Tongue exercises

• Say the word “door” multiple times placing your tongue on the upper bridge of your mouth and leaving it there for almost 5 seconds and then repeating the process.
• Place your tongue in the same position as stated above while making sounds of tsk tsk.
• Chewing gum before going to sleep is another effective exercise for the treatment of sleep apnea.
• Grab a pen or something of that sort and place it between your teeth. Maintain this position for about a good 10 minutes; practice this exercise daily before going to sleep, and it will help in strengthening your jaws.
• Open your mouth as hard as you can and then stick your tongue out with its tip facing downwards and hold that position for as long as you can. Sticking your tongue out at a good distance would be helpful.

2. Throat exercises

When it comes to exercises related to the throat for the treatment of sleep apnea, then silent yelling plays a key role in this. Silent yelling does not refer to actual yelling, in fact, it is an act which requires a person to open their mouth as wide as possible as if a person is about to yell.

This exercise targets at making your throat muscles more strong, so make sure to maintain that position for a good 6 minutes.

3. Soft palate exercises

When a person is sleeping, there is a very high possibility that a soft palate can move into your throat causing sleep apnea. In order to avoid this possibility, you need to practice some exercises. This exercise shall target your palate. What you need to do is close your mouth and slowly breathe through your nose, then bring your lips closer to each other and press them; this will create resistance, then breathe outwards from your mouth. The exhaling action shall last at least five seconds. It is generally advised to carry out this exercise at least four times in a day.

4. Jaw exercises

Exercises involving your jaw for treating sleep apnea require a person to move their jaw upwards and then downwards; this relaxes your muscles. Close your mouth in such a way that your teeth are very much in contact with each other. Place your tongue against your upper teeth, and then curve your tongue against the roof of your tongue, slide the tip along as far as it is possible for you. Hold your tongue in that position and then open your mouth slowly and gradually until you get to the point where your tongue does not touch the roof anymore. Daily practice of this exercise will help achieve better results.

5. Yoga exercises

Yoga is something which has a profound effect on your health and life. Its effect is long lasting. Yoga is not restricted to any certain age and can be practiced by anyone be it a child, an adult or an old person. Yoga helps in the treatment of sleep apnea as well. There are several breathing and relaxation techniques involved in yoga which solves the snoring problem as well as sleep apnea itself. The most popular exercise in yoga related to the promotion of sleep is known as Yoga Nidra which means sleep. Then there is a breathing exercise which is called Pranayama which focuses on increasing the lung capacity in a human body resulting in an increased oxygen level. Increase in the oxygen level causes the metabolic rates to increase as well as digestion and elimination. Therefore the rest of the body muscles and tissues feel relaxed. This helps treat sleep apnea.

6. Playing didgeridoo

This exercise is another effective one. A person who plays didgeridoo regularly, experiences that he/she are better able to control sleep apnea. This exercise largely targets people suffering from the obstructive form of sleep apnea. It helps to avoid daytime sleeping, loud snoring and improves the sleep quality of partners. Playing didgeridoo helps reduce severe sleep apnea.

Conclusion

Sleep apnea is a very serious medical problem, which is given due importance. Sleep apnea can affect anyone whether it is a child or an adult or an old person. If in a case, sleep apnea goes unnoticed or if a person intentionally ignores it due to the lack of awareness or laziness, then this condition gets even worse and has direct effects on your health and life, it can even result in the death of the person suffering from it. Excess weight, old age, narrowed airway, liver problems; metabolic syndrome and diabetes are some of the major problems which are faced among people suffering from sleep apnea. Sleep apnea is treatable; it’s just that people need to take it more seriously in order to avoid any other complications. The treatment of any medical condition requires strong determination, steady and continuous practice to see improved results. The sleep apnea exercises mentioned above will surely help you get through with sleep apnea in an effective manner.