Update (Mar 2017)

It has been some time since my last post but I wanted to publish an update for a couple of items.

First, I recently started going back to the gym because my doctor said that my cholesterol and sugar levels are increasing. After a couple of weeks of doing some regular cardio exercise, I started to do some weightlifting … bad idea. If you have read my other posts, you know that my sleep apnea situation became severe after I did some heavy weight lifting. Well, after only 20 minutes of weight lifting one time, I had my first sleep apnea episode in a long time and I woke up in the middle of the night with adrenaline pumping through my body. That was a scary feeling, thinking that I may go back into a serious condition again. Some of the fear that I had felt years ago (not being able to breathe) came back. So, no more weight lifting, I am not going to jeopardize my health and well being for that. It is funny how we “forget” certain things like the very thing that caused this severe condition in the first place.

Second, I am always looking for ways to get better sleep and I discovered an exercise a while ago that does a better job of getting my posture ready for good sleep. I will probably need to do a youtube video for this to be clearly communicated but I will try and relay this in words. The exercise only takes a minute or less. You start out with a “downward dog” yoga pose but your butt is not sticking up as high as that and you focus on your lower back being arched. You push your body back slowly and drop your head so that you are looking behind you through your legs. Then you slowly transition to a very minimal “cobra” yoga pose and hold that position for a few seconds so that your lower back is the sagging in the middle and you are looking straight ahead.

I hope this information helps you. Be well. 🙂


Hello. My name is Jon Sumida and I currently live in the Los Angeles area. I was diagnosed with severe Sleep Apnea in 2012. After that, I decided to figure out a quick and easy way to overcome sleep apnea. In March of 2014, after two years of research, I finally accomplished that. I also continued to search for ways to improve my sleep and in September of 2014, I figured out a simple way to eliminate snoring. I wrote an eBook (http://wp.me/P5950Y-d) in October of 2014 about my journey and overcoming my debilitating condition. In August of 2016 and March of 2017, I figured out better ways to get excellent sleep. I hope all of this information helps you and I wish you the best sleep possible.

Best Regards,

Jon Sumida (thesumidaway@gmail.com)


A Better Way


It has been quite a long time since my last post and I have discovered something that I want to share. For a long time, I did the exercises that I wrote about in my eBook and was experiencing great sleep until I stopped. Let me explain. I started training for a half-marathon last year, was running 3-4 times per week, and felt great. I didn’t need to do the sleep exercises at all and was sleeping well. At some point, I pushed my body too hard and strained my calf muscle just before my half-marathon. 😦  Guess what? I steadily started to get worse sleep and was not exercising. I think I was a bit depressed because that was the first time that I had sustained an injury due to over-training. In the past, I always pushed my body with no negative consequences … I guess I am getting older and I hated to admit that. Oh, well. At some point, I started to snore heavily and was tired in the morning. So, I started to research an easier way to get better sleep because I am a bit lazy and didn’t want to do the exercises. Well, I already knew that my sleep apnea was related to bad posture and lack of muscle tone in the upper back. I started to experiment with lower back strengthening and eventually figured out an easier way.

What I do now, instead of sleep exercises, is to sleep with a thin down pillow under my back that starts at my lower back and ends near my neck so that good posture is promoted (in the lower and upper back regions) while I sleep. If the pillow is too thick then it is uncomfortable and I wake up in the middle of the night. For me, the thin down pillow is perfect for my body. Since I also have an issue with my lower jaw that I described in my eBook, I still need to make sure it is free to move when I sleep on my side or on my stomach, which is rare. To keep my jaw relaxed, I massage the muscle just under my ears and flex my jaw muscles and relax them while I move the jaw forward a few times. I also rest my head on a small thin buckwheat hull pillow atop a thicker normal size buckwheat hull pillow. The elevation of the head promotes a clear airway and free breathing during the night.

If this isn’t too clear, please email me with any questions and I will try to help you as best I can.


Repost: Poor Sleep = Increased Suicide Risk

There was another mass shooting today and it reminded me of a post I had written last year. It makes me sad and upset, especially when these occurrences seem to be happening weekly. I am not saying that poor sleep is the cause but it does raise the question and the need for people to start taking sleep apnea more seriously.

Repost from 10/4/14

I just read an article on a subject that needs more attention … that is how poor sleep can affect your psyche. The study, performed by the Stanford Mood Disorders Center, as described in the article, shows that “individuals who do not sleep well are at increased risk for death by suicide, irrespective of mood” (http://www.medscape.com/viewarticle/831522). I can attest to the fact that severe sleep apnea caused me to not think clearly, have road rage (which shocked me), and feel severely depressScreen Shot 2014-10-09 at 10.02.42 AMed. So, I can understand how over a long period of time, someone could lose hope depending on the severity of the sleep apnea condition. This also coincides with another post discussing a study that linked sleep apnea with brain damage (http://wp.me/p5950Y-2n). This is why it is so important for people to overcome their sleep apnea as soon as possible.

Read my free eBook (http://wp.me/P5950Y-d) for solutions to Sleep Apnea and Snoring.

image: themetapicture.com

One (1) connection between Blurry Vision, Congestion, Posture, and Sleep Apnea

I hate the feeling of having something stuck in my throat so I end up “clearing” my throat and making this annoying noise whenever I have too much dairy product or alcohol, which results in congestion. Unfortunately, this happened recently when we took a mini-vacation over the holidays and enjoyed some fabulous wine and scrumptious meals and desserts that included lots of cheese and milk. Up until that point, I had been sleeping well and continued to do the exercises I described in my book. I should also mention that we drove about 15 hours away from where we live in one day. So, that was about 30 hours in a round trip, mostly sitting in the same position and sometimes slouching. When we got back, I had a very difficult time getting good sleep and my vision was extremely blurry. This led to my most recent discovery.

Ever since I was young, I have always slouched in a chair because I have been shorter than most people and my legs would dangle off the chair unless I slid down and slouched. This became a bad habit and still happens on occasion. I believe this self-induced slouching led to physiological changes in my spine over the years, especially near the neck area, which locked my spine and limited my range of motion.

I have always been pretty good at self-diagnosing problems with my body and being able to figure out how to relieve the symptoms. I think that is why I have had success in figuring out how to relieve my sleep apnea. During my quest to figure out my sleep apnea, I realized there was a stiffness in my spine near the base of my neck. I spent some time working out the “kinks” so to speak. However, I hadn’t yet solved my jaw problem and tongue problem, so the results were not conclusive at that time. So, I stopped focusing on that area.

Having solved the jaw and tongue problem recently, I revisited the neck fusion problem and tried out a new exercise. I sit on the floor and grab onto something that is angled and secure at about chest level. I lean back, relax my head, and let gravity pull it down as far as possible. At some point, there is a tightness in my spine near the neck area which prevents the head from moving. When I leave it there awhile, I can feel something in my joints release. It is a bit painful but I don’t force anything and if it is too painful, I pull myself back up and stop. After about a minute of this, I pull myself up, raise my chest, and let my head fall backward at the same time. I do that exercise multiple times. When I am done, my head is able to drop forward to a normal level.

In the past, my range of motion was limited and my head would never drop to a level such that my eyes were level with another person’s eyes. My chin would be slightly up in the air and I would move my eyes downward, so that I could look into the other person’s eyes.

Now, when I lay down in bed, my jaw doesn’t slide back as far as previously. Additionally, the congestion in my throat is less severe and I don’t feel the need to “clear” my throat as often. Ultimately, this led to better sleep and better vision. The first night of falling asleep after doing these exercises, I awoke the next morning feeling great, like I had slept in my ergonomic recliner chair — waking up groggy, happy, and extremely well rested. So, I guess I will need to update the eBook one more time.

I don’t know if it is the same for everyone else who has a sleep apnea problem but hopefully this will help you in some way. Happy Sleeping!


image: sheknows.com

Five (5) Insights into … Sleep Apnea

Screen Shot 2014-12-15 at 10.15.07 AM

I just published the latest version of my eBook, Overcoming Sleep Apnea, a couple of weeks ago. So, I thought I would post some snippets from the book.

Here are the five (5) insights into sleep apnea that I have gleaned over the last two years.

  1. Increasing both the vertical and horizontal space of the throat area is necessary for perfect sleep.
  2. Good posture in the upper back is necessary for perfect sleep.
  3. Strengthening the muscles in the lower jaw and positioning the base of the tongue lower down the throat is necessary for perfect sleep.
  4. A relaxed tongue is necessary for perfect sleep.
  5. Sleep position, pillow choice, and pillow configuration affect the quality of sleep.

How you position your body and the pillow(s) you use also affect sleep apnea. I have found that when sleeping on my back, moving the head to one side relieves the condition. Also, placing my hands near or above my head helps maintain good posture while sleeping. Keeping my hands open also keeps my body relaxed.

I use a normal pillow propped up at an angle against the headboard. In front of that, I use a lumbar pillow which rests against the normal pillow. On top of the normal pillow and positioned at the top of the lumbar pillow, I use a small, loosely filled buckwheat hull pillow. The lumbar pillow helps maintain good posture and the buckwheat pillow is not so dense as to be uncomfortable. It also keeps my head cool at night, which aids in my restful sleep.

My theory is that great sleep forms the basis for success in relationships, business, and life in general. I believe that we should work hard to achieve that. A normal flow of oxygen to the brain equals improved emotional stability, increased intellectual stimulation, and a more relaxed state of body and mind.

Meditation … for relief of Sleep Apnea

When you have a condition like Sleep Apnea, any form of relief is welcome. As I was researching a quick way to overcome sleep apnea over the last two (2) years, I used meditation to provide some of that relief. I highly recommend Eckhart Tolle’s audio CD, Finding your Life’s Purpose, because you get to experience his energy, which is captivating and transformative. I have mixed in some of his ideas with my own in this post.

The basic idea of meditation is that many of us spend most of our lives thinking in the future or the past, but rarely in the present. If you are thinking about the future, it is not reality. It is a thought in your head and it is one possible future out of a billion different outcomes. If you are thinking about the past, it is not reality. It is a memory of the past reality which is one possible interpretation out of a billion different realities of the same event. Very rarely do we quiet our minds and focus on the present. Why? Because it is scary. It is much safer to disengage from reality and other people, because reality is unpredictable. At the same time, the discovery of every new moment is exciting if you embrace it. Enjoying the water as it goes down your throat and into your stomach feels good when you are in that present moment. For most of my life, I used to think that the reason you drank something was to get it into your body for sustenance. It was just a necessity that your body needed to survive. I never saw it as another thing to enjoy. When you are present minded, you can share a moment with someone else and it feels like time slows down … your mind is NOT racing to think of past and future events. If you do that, you miss the point of BEING, because you aren’t actually present with that person in that moment. It is a moment in time that is lost forever, never to be regained.

When you are present minded … it feels like time slows down.

So, how do you engage yourself in this other state of consciousness called presence? It is quite simple … you listen to your breath and feel the air going in and out of your nose. When you do this, your mind shuts off and your body feels. It is the difference between mind intelligence and body intelligence. It is that simple a concept. It is NOT that simple to practice. When you practice this, time will start to slow down for you. Of course, it is not that time is actually slowing down, it is the perception of time that changes. It is a choice between loving yourself or not. When you focus on the present, you are focusing on taking care of yourself. You are discovering yourself and deciding that you are the most important person in this world. I grew up with conservative religious beliefs and was always thinking about taking care of others, but never myself. In my old way of thinking, that would be too selfish. Unfortunately, to really care for and love others, you need to care for and love yourself first. It is the balance that matters … it always is.

Listen to your breath and feel the air going in and out of your nose. When you do this, your mind shuts off and your body feels.

One morning, I woke up extremely early and started worrying that I hadn’t completed something for work. I could feel the tension rising in my body. After a few minutes, I remembered what I learned about meditation. I started breathing deeply and listening to my own breath and I felt the tension flow out of my body. I remembered that the one outcome that I was worrying about was one out of a billion different outcomes and probably wasn’t true. After going back to sleep peacefully, I woke up and went to work. Guess what? The thing that I worried about … wasn’t true. I had taken care of everything the day before.

image: desktopnexus.com

The one (1) secret … to lower your blood pressure

You may think that diet and nutrition are the key to lowering your blood pressure. Considering my former sleep apnea condition, I have found that the tongue is the major contributor to high blood pressure. When the base of my tongue is relaxed, I can instantly feel and measure my blood pressure drop 20-30 points. Sleep apnea causes your tongue to work hard because it is trying to keep you from suffocating in your sleep. If you have severe sleep apnea, your tongue has increased in size due to all of those nightly workouts. In my experience, the tongue has been wound up at night and this continues during the daytime. After years of this, you forget what a relaxed tongue feels like and how it should be positioned at rest, especially when you have an enlarged tongue. That is why your blood pressure remains high throughout the day and makes it hard to relax.

If you have severe sleep apnea and high blood pressure, you first need to cure your sleep condition and start getting more restful sleep at night. Read my free eBook and the other posts on this blog for more information on that subject. After that is done, focus on the position of your tongue. Press the middle to back of your tongue against your upper molars and relax the base and the front of your tongue. When I first did this, I immediately felt my stomach relax and noticed that my voice deepened. Do a search on the phrase “relax tongue” and find other exercises to help with that. Here are a couple of videos I like.


image: paralyzedwithjoy.blogspot.com

The one (1) thing I did … for great sleep

After many weeks of vertically stretching the back of my jaw, I woke up and noticed that my breathing felt different. My jaw and tongue automatically moved into a position that felt great. Have you ever had that feeling where everything is perfect in that moment? That is what I felt … serenity, invincibility, and wanting to conquer the world. All the months of trial and error and figuring out the proper exercises that work for me, came together in that one moment. What did I do? I stuck out my tongue … so to speak. The last thing I did before falling asleep was to place my tongue between my teeth so it was extended with the front of my tongue rested softly against my upper palate and the back of my tongue was relaxed.

When I woke up, I felt more excited and happy about life than ever. I guess that is what great sleep can do. If you want to overcome severe sleep apnea, don’t forget to work on your posture and stretch the back of your jaw also. Happy sleeping!


image: psychcentral.com

How to stretch your jaw … and prevent Sleep Apnea

Screen Shot 2014-10-28 at 11.21.18 AM When I used to have sleep apnea, I noticed that I had trouble eating a double double at In-N-Out. I couldn’t physically open my mouth big enough to get the hamburger in there. So, I would have to squeeze it in and it always ended up in a big mess. For the longest time, I thought that was normal. Eventually, I figured out that my jaw muscles were tight and needed to be relaxed. Recently, I remembered that when I was young, I had surgery on my mouth to remove four (4) impacted molars. The pressure and strain was so great, my jaw was traumatized and I couldn’t open my mouth properly for a couple of weeks. I found that using a mouth prop helped to stretch my jaw vertically and prevent my Sleep Apnea. I place them at the back of my mouth and relax my jaw muscles as they stretch. If you have this condition, you may need to stretch your jaw both horizontally and vertically.


image: specializedcare.com

Professions … that affect our lives

I just read an article about judges and jurors who fall asleep. Can you imagine being wrongfully convicted of murder because they weren’t paying attention to all of the evidence? Do you remember last year’s horrific train derailment in New York? (http://www.theguardian.com/world/2014/may/18/metro-north-sleep-apnea-new-york-derailment) The train’s engineer had sleep apnea. What if you were unlucky and happened to be on that train? That question caused me to think about the seriousness of this condition not only for the person who has it, but for the others that are affected by it.

Let’s see if we can raise the world’s consciousness about the people who affect our lives with this condition … because now, it affects everyone. Please add your ideas below and forward to everyone you care about. Thank you.

What do you think is the most hazardous occupation when combined with Sleep Apnea?


image: Craig Ruttle, AP

CPAP … minus the mask

Screen Shot 2014-10-13 at 1.05.28 PMI found a device called Winx sleep therapy that provides the same type of therapy as the CPAP but without the mask. You insert a mouthpiece and breathe on your own through your nose. There are no uncomfortable masks to wear. However, you still have an air compressor, mouthpiece, and tubing to deal with. Why not free yourself from sleep apnea without any sleep apnea medical devices?

Read my free eBook (http://wp.me/P5950Y-d) to see how I freed myself from severe sleep apnea.


image: apnicure.com

Why do we stay up late … when we really want Sleep?

Screen Shot 2014-10-09 at 9.52.02 AMI was wondering about this question in my own life. I used to stay up ’till midnight at the earliest, even though my body wanted sleep. I could feel my body’s need to rest, but I ignored it. Mostly, it was to watch television shows that I didn’t care about or read TMZ-like news or play Candy Crush. Now that I think about it, that just sounds ridiculous. Why would someone do this?

Well, let me see if this makes sense … subconsciously, we are frequently doing a cost and benefit analysis. Should I do this or that? Which one benefits me the most? What if you have sleep apnea and your sleep experience is not very pleasant. Your body thinks … hmm, when I put my head down to rest, my blood pressure goes up, my heart rate increases, I am suffocating … this is not a good thing. So, your mind stores that information away for later decision making. Just like when you were little and touched something hot by accident, let’s say a hot iron or a hot pot. You inherently knew after that incident, not to touch those items because it would cause pain. This is how we learn. Doesn’t it make sense that our minds learn to delay the sleep experience for as long as possible, when it is unpleasant. It’s possible that staying up late has nothing to do with your “bad habits”. Maybe this is why so many people don’t go to sleep earlier, especially when they know that restful sleep is important. It just isn’t as important as delaying the unpleasantness of their “version” of sleep.

Now, I go to bed much earlier because I enjoy the feeling of getting restful sleep. I enjoy waking up slowly and more relaxed than before, when I had severe sleep apnea. If you have another theory about staying up late for no good reason, I would love to hear about it … click on the comment link below.


image: Sander van der Wel from Netherlands, Wikimedia Commons

Guess what? Eating … can cause Snoring and Sleep Apnea

Screen Shot 2014-10-22 at 9.31.50 AMIt sounds bizarre but it is true. Eating things that require a lot of hard chewing, like a well done steak, hard bread, or hard caramel, cause the muscles in the jaw to clamp down and restrict the air pathway. The question is can your jaw muscles relax after hard chewing. I think for most people that is the case. However, my sleep apnea condition became severe when I started working out with weights and I clenched my jaw as I strained to pump out those last reps. Hard chewing exacerbated that condition and prevented my jaw from being able to relax at night. Even one (1) millimeter of jaw restriction can make a difference in your sleep quality. Certainly, one (1) millimeter won’t cause you to go from great sleep to sleep apnea but it can cause you to start snoring if you combine that with drinking alcohol or any other combination of things that cause degraded sleep quality. It can also cause you to go from an existing snoring condition to sleep apnea. Ever since I solved my snoring and sleep apnea condition, I have been getting restful sleep because I stretch my jaw muscles and strengthen my throat muscles just before going to bed. As the muscles in my jaw have continued to relax, I have noticed less tension in the rest of my body. That is how I became more aware of the strain on my jaw muscles when I chewed hard food items. If you snore or have sleep apnea, I hope this bit of information helps you.

Read my free eBook (http://wp.me/P5950Y-d) for information about overcoming sleep apnea.


image: realagriculture.com

The one (1) easy way for elite athletes … to get that edge

Screen Shot 2014-10-14 at 9.15.39 AMAre you an elite athlete near the top of your sport but you just can’t get to the top? You are training hard or harder than everyone else but it seems like there is a barrier you can’t break. Maybe it has nothing to do with your talent or training. Maybe it’s because you aren’t getting the same restful sleep that your competitors are. The difference between the best and the rest is a small margin. In the 2014 Winter Olympics, the difference between Gold and Silver in the women’s 30km cross country event was 2.6 seconds.

Did you know that 1 out of every 5 (20%) US Adults has some form of sleep apnea but most don’t know it or don’t want to admit they have it? Do you wake up with headaches or a pulse above 70? Do you wake up with weak hands or an upset stomach? These are signs that you may have sleep apnea. Maybe you don’t have severe sleep apnea but you snore. In a study of elite Canadian winter athletes, 47% indicated that they snored (http://www.centreforsleep.com/assets/images/pdf/CSS2009AthletePoster.pdf). Either way, less oxygen equals less energy and impaired brain function. Fatiguescience.com wrote a good article showing how sleep deprivation affects performance (http://fatiguescience.com/2013/09/03/infographic-why-athletes-should-make-sleep-a-priority-in-their-daily-training/). These were a few of the takeaways:

  • After 4 days of restricted sleep, athletes maximum bench press drops 20lbs
  • Sleep improves split-second decision making ability by 4.3%
  • Lebron James gets 12 hours of sleep per night

Imagine what you could do with your talent and training combined with more energy and a sharper mind during competition. Don’t you want to be the best YOU can be. I used to have severe sleep apnea and cured myself after 2 years of research with a simple, one (1) minute exercise. Read my free eBook (http://wp.me/P5950Y-d) to see how I did it.


image: b78.is

topics: elite athletes sleep apnea, elite athletes edge, elite athletes sleep disorder, elite athletes increase performance

Hotel-style wake up calls … everyday

I came across an interesting website, snoozester.com. They offer a hotel-style wake up service direct to your phone. You can choose from different voice characters and they can read you a message using text-to-speech. Also, they have a blog discussing sleep issues. This article in particular had a nice infographic about the effects of sleep deprivation on your body. Check it out (http://blog.snoozester.com/2014/09/29/the-effects-of-sleep-deprivation-on-your-body/).

Why your relationship may be declining … and how to get it back

There is a study showing that people who lack sleep are more susceptible to false memories (http://time.com/3328149/sleep-deprivation-false-memories/). Whoa! Now that is something I have never heard of and a bit worrisome. Let’s say you are having a nice discussion and then you “remember” something that your partner did and it upsets you. Before you know it, you are arguing and fuming because your partner denies that it ever happened. You think, what am I, an idiot … of course you did that,Screen Shot 2014-10-09 at 12.18.03 PM I “remember” you doing that. The first question you need to ask yourself is … have you been getting good sleep lately? Because if you haven’t, then maybe your memory of the situation is a bit fuzzy. The second question is … how do you get better sleep?

Read my free eBook (http://wp.me/P5950Y-d) to see if Sleep Apnea is the cause of it and how to eliminate it.


image: time.com

How to raise you child’s success rate

Screen Shot 2014-10-09 at 9.04.27 AMA recent study has shown that adolescents who suffer from sleep apnea and other sleep disorders increase their risk of academic failure (http://www.healthcanal.com/disorders-conditions/sleep/55397-lack-of-sleep-increases-risk-of-failure-in-school.html). What parent doesn’t want their child to be more successful? If he or she is not getting proper sleep, their brain is also not getting the proper amount of oxygen to function normally and at a high level. No matter what your child is learning or doing to improve themselves for success, if the brain is not at its peak condition, it will not be as effective. Did you know that the study showed nearly 1 in 3 adolescents reporting regular sleep problems? That is a high probability of having a sleep issue.

Does your child wake up with headaches? pulse above 70? This post gives you simple indicators to know if your child has sleep issues (http://wp.me/p5950Y-1w).


image: maryefflandtphotography.com

What if you could reduce your pain from Fibromyalgia and possibly eliminate it?

Do you have fibromyalgia? You may or may not know that this disorder and another one called sleep apnea are commonly linked together. This article talks about the association (http://chronicfatigue.about.com/od/whyfmscfsarelinked/a/sleepapneaFMS.htm). If you have both, then the sleep apnea can worsen the symptoms of fibromyalgia. I have not had that painful condition but I have had severe sleep apnea, a painful ordeal in a different way. Both of them can lead to depression and loss of hope. If you have both conditions, don’t learn to live with them. Learn to eliminate one of them from your life and reduce your pain. Since they are linked, it may be possible to be freScreen Shot 2014-10-09 at 9.09.56 AMe of fibromyalgia if you can solve your Sleep Apnea problem. Did you know that 90% of people with sleep apnea don’t even know it?

Read my free eBook (http://wp.me/P5950Y-d) to see how I eliminated my debilitating condition and to see if you have this condition.


image: truewellnessgroup.com

One (1) dog with gas + CPAP … smells disaster

I came across a funny post just now about the perils of using a CPAP machine. It said, “Today, my dog farted next to my CPAP sleep/breathing machine. The machine sucked up her fart, compressed it, and promptly injected it up both of my nostrils” (http://www.fmylife.com/animals/8202300).

Screen Shot 2014-10-09 at 9.12.04 AMIf he had read my free eBook, that might have been avoided but then again, I would have missed out on a bit of a chuckle.


image: survivallife.com

One (1) Testosterone laced and ironic fact about Sleep Apnea

Screen Shot 2014-10-09 at 9.16.22 AMA lot of people have gone or currently go to the gym to improve their attractiveness and sexual appeal. Let’s face it, we want to connect with a special someone and will do a LOT of things to find that connection. What if working out caused you to have Sleep Apnea though? What if your Sleep Apnea decreased your testosterone level? In my case, the Sleep Apnea became more severe the harder I worked out. Why? As I lifted more weight and pushed the limits of my workout, I was clenching my jaw tighter and tighter as I strained to do the last few reps or laps. Unbeknownst to me at the time, I was actually closing down my throat area and a side effect was to become less and less social. Now, looking back, I can see why. One possible reason is because lack of sleep can decrease testosterone levels (http://www.huffingtonpost.com/dr-michael-j-breus/testosterone-sleep-sexual-health_b_981121.html). I went to the gym to increase my levels and actually ended up decreasing them in a round about way … how ironic.

If you work out, be sure to focus on keeping your jaw relaxed and open and you should prevent your testosterone levels from decreasing. If for some other reason, you are less social and less interested in pursuing a special someone, I have found that zinc can restore your testosterone levels easily and quickly. In my research, I found that chelated zinc worked best for me because it is easily digestible and regular zinc caused weight gain in my midsection. I also noticed that if I took too much zinc, a strange metallic taste would appear in my mouth and I would get a slight headache. As for chelated zinc, extremely small doses (3.5mg) were all that were needed for me. Also, if you take any kind of protein powder and have noticed weight gain in the wrong place, check the label for regular zinc, which could be the culprit.


image: organicauthority.com

What everyone Ought to know about Sleep Apnea … passing it to future generations

Screen Shot 2014-10-09 at 9.19.03 AMHearing your child snore is no laughing matter. A leading expert on obstructive sleep apnea (OSA), David Gozal, concludes in an article, “that OSA can reduce a child’s IQ by as many as 10 points and increases the risk of childhood obesity” (http://sciencelife.uchospitals.edu/2012/03/01/the-deep-impact-of-childhood-sleep-apnea/). Even worse, the article, describing his 2012 study, stated “it looked at DNA from children 5 to 10 years old with sleep apnea and found that it displayed increased methylation in the Forkhead box P3 gene (FOXP3), which plays a role in keeping a tight lid on immune system responses”. DNA methylation is an indicator of epigenetic changes. In other words, if not cured, the OSA could be passed on to future generations. Now, that is really scary. It is bad enough to have a debilitating condition like sleep apnea but to pass it to future generations adds a bit more stress. That is why I believe that people should focus extremely hard on solving their sleep apnea condition. I did research for 2 years before I finally cured myself without using any sleep apnea medical devices.


image: livingthenourishedlife.com

Weight … You don’t have to lose weight AND You can have great sleep?

I have read a lot of information on sleep apnea and it is often associated with being overweight. However, weight is not the direct cause of sleep apnea. It is estimated that nearly 35% of US adults are obese and it is estimated that 20% of US adults have sleep apnea. Even if these statistics overlap, this suggests that millions of adults are obese and do not have sleep apnea. Now, I am an athletic person who has been skinny most of my life. In fact, when I was in high schoolScreen Shot 2014-10-09 at 9.25.05 AM, I was embarrassed when all of my friends were growing taller and more muscular and I was stuck at 5’5″ and on the skinny side. In my 2 years of research and eliminating sleep apnea, I have found that good posture is a key contributor to the quality of sleep. If being overweight degrades your posture then yes, it is indirectly related to sleep apnea. If you are overweight and have sleep apnea, please contact me. I would be interested in hearing your story and seeing if my method of overcoming sleep apnea can also help you.

Read my free eBook and discover the core issues of sleep apnea.


image: carmencayphotography.com

CDC Epidemic Surprise … not Ebola … but Insufficient Sleep

The Centers for Disease Control (CDC) has been in the news lately with the first US Ebola case. So, I saw this article and wanted to fill you in. The CDC has declared that “Insufficient Sleep is a Public Health Epidemic” (http://www.cdc.gov/features/dssleep/). In a March 4, 2011 newsletter, they stated that 48% of their population sample snored and 4.7% nodded off or fell asleep while driving. This is a serious matter because I believe that most people do NOT want to sleep and drive but sometimes, they don’t know how to fix it.

Read my free eBook (http://wp.me/P5950Y-d) for solutions to sleep apnea and snoring.

How to sleep your way to the top … not the XXX version

The very first thing you should focus on, if you want success, is to get great sleep. In my own experience, I noticed that when I didn’t get good sleep, I was less inclined to connect with people. I was agitated much more easily. I was not able to concentrate and be as creative as usual. I believe that this all contributes to less earnings potential. This TED talk is about success and great sleep (http://www.ted.com/talks/arianna_huffington_how_to_succeed_get_more_sleep?language=en). This article discusses the subject of career advancement and great sleep (http://jobs.aol.com/articles/2014/09/24/why-you-should-sleep-your-way-to-the-top/). In the article it states, “Getting ahead, moving up, mastery is a mentally challenging endeavor that demands resilience, consistency, and the ability to process an avalanche of new and complex information. Well-rested workers think faster, more creatively, and more clearly. When the brain has enjoyed enough R&R –rest and restoration –overall performance is improved. Confidence, leadership, and decision making are improved.”

Get my free eBook (http://wp.me/P5950Y-d) to learn more about Sleep Apnea and Snoring solutions.

Why Sleeping Pills may NOT cure Insomnia

Screen Shot 2014-10-09 at 9.45.22 AMGuess what? It turns out that taking sleeping pills may not be the cure you are looking for. An article was just published today that discusses new research linking insomnia and sleep apnea. From a group of insomnia patients, “91 percent of those who completed a sleep study suffered from previously undiagnosed obstructive sleep apnea” (http://www.stevenspointjournal.com/story/life/2014/10/05/new-research-links-insomnia-sleep-apnea/16645087/). Sleeping pills have a lot of side effects including addiction, dizziness, uncontrollable shaking, and impairment (http://www.webmd.com/sleep-disorders/guide/understanding-the-side-effects-of-sleeping-pills). So, you may want to figure out if you have Sleep Apnea as soon as possible. I wrote a post about simple sleep apnea indicators (http://wp.me/p5950Y-1w) not too long ago. Check it out to see if you may have this condition.


image: images.china.cn

Poor Sleep = Higher suicide risk

I just read an article on a subject that needs more attention … that is how poor sleep can affect your psyche. The study, performed by the Stanford Mood Disorders Center, as described in the article, shows that “individuals who do not sleep well are at increased risk for death by suicide, irrespective of mood” (http://www.medscape.com/viewarticle/831522). I can attest to the fact that severe sleep apnea caused me to not think clearly, have road rage (which shocked me), and feel severely depressScreen Shot 2014-10-09 at 10.02.42 AMed. So, I can understand how over a long period of time, someone could lose hope depending on the severity of the sleep apnea condition. This also coincides with another post discussing a study that linked sleep apnea with brain damage (http://wp.me/p5950Y-2n). This is why it is so important for people to overcome their sleep apnea as soon as possible.

Read my free eBook (http://wp.me/P5950Y-d) for solutions to Sleep Apnea and Snoring.


image: themetapicture.com

The surprising contributor to Great Sleep

Screen Shot 2014-10-09 at 10.00.17 AMHaving severe sleep apnea was a blessing in disguise. It was painful in a lot of ways but I am happy to have gone through that. I gained a lot of emotional strength and I have more empathy for people that have this debilitating affliction. Since my sleep condition was so bad, I had to figure out every little improvement I could find. During that 2 year journey of researching a lot of different devices and theories, I learned what makes great sleep possible. At first, I thought it had to do with tongue exercises and tongue position. So, I spent a lot of time focusing on that. I found that tongue exercises didn’t help me at all. What I discovered was that posture directly affects the quality of sleep. After I figured that out, I created a simple upper body exercise and sleep position that helps prevent the throat from closing down. The upper body exercise squeezes the shoulder blades together while opening up the chest area and relaxing the neck muscles. The sleep position emphasizes that the hands should be at or above your head while sleeping. This helps maintain good posture while sleeping. I hope you receive the best sleep possible and heal yourself, as I have.

Read my free eBook (http://wp.me/P5950Y-d) for other contributors to great sleep.


image: wholeliving.com

Shhh … there is a secret nobody wants to talk about … Sleep Apnea damages your brain

Screen Shot 2014-10-09 at 10.04.26 AMAn article that I read today discussed research about sleep apnea and brain damage. In the article, the lead researcher says, “We know there is injury to the brain from sleep apnea and we also know that the heart has problems pumping blood to the body, and potentially also to the brain.” (http://www.medicalnewstoday.com/articles/282413.php). This is why it is so important for people to do everything they can to overcome their sleep apnea condition and do it as soon as possible. I think people want to be healed but they don’t know how to accomplish that. I didn’t either until I discovered a cure for myself after 2 years of research.

Read my free eBook (http://wp.me/P5950Y-d) for solutions to Snoring and Sleep Apnea.


image: naturalnews.com

Oxygen Therapy = Better Focus

Before I was diagnosed with sleep apnea, I often woke up tired and not knowing the cause. So, instead of focusing on the cause, I worked on counteracting the effects of my tiredness. I started using oxygen in small doses as soon as I woke up.  This was quite effective at relaxing me and helping me to focus. I am sure you know the saying “too much of a good thing is bad for you” and in this case it is quite true. You can use too much oxygen and poison your body, so consult a physician before you try this. Oxygen machines or small oxygenScreen Shot 2014-10-09 at 9.34.43 AM canisters can be easily purchased online. The other way to increase oxygen to your brain is to do an exercise that resembles a windmill. You stand and bend at the waist so that your head is parallel with the floor. Then you rotate both of your arms at a high rate of speed. Be sure to focus on deep breathing and do NOT hold your breath as you do this exercise.


image: kikums, etsy.com

Describing Sleep Apnea to a Non-Sufferer

Screen Shot 2014-10-09 at 9.52.02 AMI am not sure if people can relate to sleep apnea if they have never had it. I think in their minds they associate their worst night of sleep, maybe when the baby kept them up through the night, with this condition. However, that doesn’t even come close to reality, for those of us who have had it severely. Before you get upset, let me explain. Severe sleep apnea is like drowning hundreds of times a night. Your body is fighting to stay alive because it thinks you are being tortured, literally. Your oxygen supply is being cutoff every 10 seconds. I think waterboarding is the most accurate description of severe sleep apnea. When you wake up, you cannot think straight, your heart rate is severely elevated, your blood pressure can be 160/120 and above. Your oxygenation has gone down to severely low levels and is trying to recover. I think the hardest part is knowing that even if you try and take a nap, there is no respite. This horrible feeling will happen day after day after day. It is a condition that can cause depression and cause people to lose hope. At least with a baby, they eventually grow up, and when you do get naps, it rejuvenates you.

If you agree that severe sleep apnea is like waterboarding, Time Magazine wrote an article on waterboarding and in it, they say, “psychologically this can result in significant long-term post traumatic stress, and produce anxiety and depression” (http://content.time.com/time/nation/article/0,8599,1892721,00.html).


image: Sander van der Wel from Netherlands, Wikimedia Commons

Sleep Apnea Surgery? H*LL No.

Screen Shot 2014-10-09 at 9.54.33 AMA family friend had surgery to cure his sleep apnea condition. It was a procedure to remove excess tissue from the soft palate and pharynx. Unfortunately, he had to suffer through recovery and his sleep apnea eventually returned. If that was me, I would have been pretty upset at the whole experience. I read an article on NPR that documented one person’s journey through Sleep Apnea surgery (http://www.npr.org/2011/03/14/134467782/how-to-beat-sleep-apnea-cut-it-out-surgically). In the article, the sleep specialist was discussing the same surgery that my family friend went through and said “… patients need a series of surgeries to completely treat apnea. And even then, success rates aren’t high; they’re effective only 20 to 30 percent of the time.” At the end of the article, she said “noninvasive measures are always the first lines of defense”. I wonder if the patient mentioned in the article, Daniel Sheiner, is still Sleep Apnea free today?

At the extreme end of the scale, an article was published today about a young girl whose Sleep Apnea surgery went awry (http://abcnews.go.com/Technology/wireStory/reversal-sought-california-girls-brain-death-25936725). I hope this doesn’t happen very often. Whenever you have surgery, you are taking a risk that something may go horribly wrong.

Why go through something so painful when you can have restful sleep by doing a quick one (1) minute treatment? Read my free eBook (http://wp.me/P5950Y-d) for the non-surgical cure.


image: ecpi.edu

Ethnicity: The cause of Sleep Apnea?

I recently read an article and it touched on new research associating sleep apnea with ethnicity (http://www.nytimes.com/2012/08/21/health/how-well-you-sleep-may-hinge-on-race.html?adxnnl=1&adxnnlx=1412310206-gjOJmk2HuIYpTaKEoa2++w). To me, this is absolute nonsense. I wouldn’t want anyone telling me that I have a less chance of success in life because of my ethnicity. What are your thoughts on this subject?

Does Sleep Apnea affect your love life?


I wanted to know if people think sleep apnea affects their love life. My answer is yes. When I had sleep apnea, it was much more difficult for me to be relaxed. I could always feel the adrenaline running throughout my body. I attribute that to sleep apnea. As soon as I started getting better sleep, my senses came alive. I was able to smell scents wafting through the air whereas before, I didn’t notice any scents at all. Colors seemed much more vibrant. I woke up happier than previously. I was able to catch the subtext of conversations whereas before, those cues would pass over my head. It was much easier to joke and be laid back with people. Back in 2010, I didn’t even know I had sleep apnea but I realized that I needed to figure out ways to counteract the adrenaline in my system. So, I discovered many other methods to relax my nervous system besides getting good sleep. In other words, how to negate some of the effects of sleep apnea. That journey helped me to meet my fiance in early 2013.

Read my free eBook – Overcoming Sleep Apnea

Oral Fixation and Sleep Apnea

After I was diagnosed with sleep apnea, I started trying various oral devices. The first one was used for exercising the “smiling” muscles. I tried it for a couple of weeks and I didn’t see a lot of improvement. In the literature, it states that results may not occur for several months. Several months? I couldn’t wait that long. The second device worked by keeping the tongue forward using suction. I couldn’t get any sleep with that one and I looked like a big baby with a pacifier. So, I returned it. The third device did some good. It worked by keeping the lower jaw forward while I slept. However, I found that bacteria accumulated even when I cleaned it and it smelled and looked horrible. I eventually got rid of that one too.

Read my free eBook (http://wp.me/P5950Y-d) and find out how I eliminated sleep apnea with using oral devices.

What they don’t tell you about Electrical Stimulation Surgery for Sleep Apnea

Recently, I read an article that discussed using electrical stimulation to reduce sleep apnea by having a device implanted inside your body (http://www.huffingtonpost.com/2014/01/08/electronic-stimulation-therapy-sleep-apnea_n_4563289.html). I don’t know about you but I really don’t want anything implanted inside my body. It is interesting that this new medical study used electrical stimulation. That is the same conclusion I caScreen Shot 2014-10-09 at 10.07.53 AMme to in early 2014. However, I used it in a different way and it didn’t require surgery. You never know what can happen even with routine procedures. Rest in Peace Joan Rivers.

Read my free eBook (http://wp.me/P5950Y-d) to find out how I used electrical stimulation to eliminate my severe sleep apnea condition.


image: battery.family

Weight Lifting and Good Sleep – compatible?

Screen Shot 2014-10-09 at 9.16.22 AMWhen my sleep apnea was its worst, I was lifting weights 2-3 times per week. I felt strong but my sleep (or lack of it) was killing me. I was moody and irritated a lot of times. No, I wasn’t taking any pro sports’ medicines. Often, I was straining and clenching my jaw as I increased the weight. Unfortunately, that was causing my sleep apnea to worsen. Now, if I do any kind of exercise at all, I start by keeping my jaw in a relaxed position with plenty of separation between my upper and lower molars.

Read my free eBook (http://wp.me/P5950Y-d) for more Snoring and Sleep Apnea solutions.


image: organicauthority.com


Screen Shot 2014-10-09 at 9.38.39 AMWhen I was first diagnosed with sleep apnea, I was prescribed a CPAP machine. This is a device that consists of an air compressor, a mask, and some tubing. After a few days of not sleeping due to the noise and discomfort, I put it in the closet and found out that many other people do the same thing. Even if you can use this device and get uninterrupted sleep, you have to take it with you when you go on vacation. I guess that I am a bit lazy and always believe that there is a better way to do things. That is why I started researching ways to overcome sleep apnea without using a CPAP. After two years of research and trying out countless theories and devices, I finally figured it out.

Read my free eBook (http://wp.me/P5950Y-d) for eliminating Snoring and Sleep Apnea without a CPAP.


image: pruebasBMA, Wikimedia Commons

Recliner chairs = Great Sleep

I found a company that sells an amazingly comfortable and ergonomic recliner chair and I get great sleep in it. Unfortunately, it is quite expensive. If you have severe sleep apnea, you know that getting just one good night of sleep is a dream come true. So, if you can afford it, do it. It feels great. When you use it, don’t recline all the way back because you may still experience sleep apnea in that position.

However, I think that you can overcome Snoring and Sleep Apnea by reading my free eBook (http://wp.me/P5950Y-d).


image: humantouch.com

Little known ways to Know … if you have Sleep Apnea

As I went through my sleep apnea ordeal, I noticed a few things that indicated whether or not I had slept well. The obvious one is being tired. However, the not so obvious ones may give you insight into a possible sleep apnea condition, however mild or severe.

When I don’t get good sleep, I immediately am able to get up out of bed wide awake. I don’t yawn or stretch in bed. My hands are very weak. I have a headache. Sometimes, I have an upset stomach. My oxygenation is below 98%. My pulse is in the 70s or 80s. By the way, I found that my pulse was a great indicator of how well I slept. If my pulse was in the 50s or 60s, my sleep was pretty good. If my pulse was in the 70s, I would be tired but it didn’t affect my ability to be productive. If my pulse was in the 80s, I would struggle to be productive and relaxed and if there were any minor agitations at work, confrontation with others was inevitable. Either way, it was not a good day. If I kept my mouth shut when something agitated me, I lost a bit of confidence and if I did say something in the heat of the moment, I usually put my foot in my mouth, so to speak.

My theory is Screen Shot 2014-10-09 at 10.14.14 AMthat yawning and stretching in bed when you wake up is the body’s way of maintaining the muscle tone in the neck and throat area that prevent sleep apnea and snoring. So, if you stop doing this, you will eventually drop into a catch-22 cycle that is difficult to get out of and sleep apnea is the result.

Read my free eBook (http://wp.me/P5950Y-d) to find out how I eliminated sleep apnea with a quick one (1) minute treatment.


image: publicwords.com


Hello. This is the first post of my new blog, thesumidaway.com. I was diagnosed with severe Sleep Apnea a couple of years ago and have recently figured out a way to get great sleep. I feel so much better now. I am happier and less anxious than before. I have written an eBook that describes my situation in more detail. Please go ahead and download it (http://wp.me/P5950Y-d). It is free of charge because I want everyone to be healed of this affliction.

Best Regards,

Jon Sumida