Why is Sleep Important? Part Deux
When we left part one, I had just explained how lack of sleep can make people fat, and was about to explain how it can also make people ugly. First, just a quick review of the cascade that makes you fat. When you don’t sleep, there is an increase in the hormone ghrelin, which causes hunger, and makes you eat everything in sight at 3am. At the same time, levels of leptin, the hormone that makes you feel full, go way down. So you feel like you’re starving, but you can’t feel full, so you eat and eat and eat. Then, the stress hormone cortisol enters the scene since you’re not sleeping. Cortisol is a bully that pushes insulin around, so insulin picks up his toys and goes home, and this means insulin isn’t around to process all the sugary food you just ate courtesy of ghrelin. With all those sugars floating around, they eventually find their way to fat. But that’s not the end. Cortisol is such a bully that when insulin leaves, it starts picking on growth hormone. Fed up, growth hormone is suppressed, and that’s a bummer, because growth hormone is what repairs, restores, and rejuvenates the body. It builds protein, heals bone, and heals cartilage and connective tissue, as well as parts of the body that are very important to the beauty industry. And at long last, here is where I tell you how lack of sleep can make you ugly.
They did a study centered on determining sleeplessness through imagery. It showed that it took people just four seconds max to look at images and determine which people had not slept. The bottom line is that not sleeping makes you look older. Your skin loses elasticity, making it more wrinkled. Why? Well, remember the 3am date with the Frigidaire? How the stress hormone cortisol crashed the party, bullying insulin and human growth hormone and causing their suppression? Well, without human growth hormone to repair and replenish the cartilage and connective tissue, the skin loses its elastic properties. Without elasticity, the skin wrinkles badly. Also, many restorative and metabolic pathways take place at night. Certain genes present on our chromosomes have specialized jobs. They are involved in creating proteins to restore the skin, connective tissues, cartilage, musculature, and basically to repair the body and fight the aging of the body. The genes that do these jobs turn on at night while sleeping. If you’re not sleeping, those genes can’t do their job normally. All in all, it makes you look old and ugly before your time: your eyes get puffy and bloodshot, your face gets droopy, you have decreased muscle tone and more pronounced wrinkling, and your posture changes, becoming more stooped over. When shown subjects with good sleep patterns, public perception studies show that those subjects are considered more likeable, sexier, more successful, more articulate, healthier, and happier. So now we know, if you don’t sleep, you get fat. If you don’t sleep, you look ugly. And that’s not so good.
Next, let’s talk toxins. In order to be awake with a functioning, metabolizing brain, our body produces waste products, basically like pollution in the brain. These byproducts of metabolism are inflammatory compounds called beta-amyloid and tau proteins, and these are deposited in the brain. These are no bueno; it’s very important that we get rid of these compounds. Why? Both of these proteins are causative factors in Alzheimer’s disease and dementia, and other types of dementia as well. The body has a system, the lymphatic system, and it’s like a garbage disposal system. It coats the entire brain in cerebrospinal fluid and it pushes all the toxins, inflammatory products, beta-amyloid proteins, and tau proteins out and away from the brain, and it takes them away where the liver and the kidney metabolize them and they are ultimately excreted in urine, feces, and sweat. That lymphatic system is critical, but like any system, it can be overloaded. If you don’t sleep, your risk of dementia goes way up, especially if you are chronically sleep deprived. A lot of other things go bad too, but this is a big bad one. You must sleep in order to clear the body of inflammatory products and toxins, and to keep the brain healthy. It is nothing short of critical.
I’ve given you a lot of reasons to give yourself seven to nine hours of sleep each night. During sleep, our bodies undergo transformative changes. Our blood pressure drops, our heart rate drops, our respirations drop. It sets up the conditions that allow us to clear our body of toxins, to heal, to restore, and to grow. But there are plenty more interesting studies related to sleep deprivation that will make you want to give yourself those seven to nine hours. During spring daylight savings time when we lose an hour of an hour of sleep, heart attacks increase by 24 percent. They infer that not sleeping increases the risk of heart attack and stroke, because of hardening of the arteries. If you don’t sleep, arterial repairs aren’t getting done, so there is an increase in blood pressure and heart rate. Couple that with increased levels of uncleared inflammatory products and toxins oozing around the brain and body, and it creates all sorts of problems if it is chronic.
There are also psychiatric reasons that we need to sleep. Essentially, every psychiatric illness either causes sleep disruption or is exacerbated by sleep disruption. Most schizophrenics have an abnormal circadian rhythm that causes them to sleep during the day rather than the night. Sleep deprivation also causes some issues with psychiatric components. If you don’t get enough sleep, you have less empathy, you cannot recognize the pain and suffering of others. You can also lose the ability to understand facial expressions of pain, suffering, happiness, sadness. You can’t effectively ‘read’ someone’s expression or demeanor. Also, impulsivity increases when you do not sleep, and you’re prone to dangerous behaviors. There is no question that depression, anxiety, psychosis, panic disorder, and a host of other psychiatric problems are dramatically increased when people’s sleep wake cycle is impaired. You also can’t effectively concentrate if you do not sleep. Remember our student from part one, Randy Gardner. He deprived himself of sleep and was nearly a basket case by the third day. Speaking of school, I think that kids should not be starting as early as they do. I have seen that they do not regularly get the proper amount of sleep. They should start school at 9am, not before. As it is now, we make these kids get up so early, they are basically in a state where they cannot concentrate because they are sleep deprived, and that’s a huge problem, because this mimics attention deficit disorder. It’s very likely that many kidsdiagnosed with attention deficit disorder and even medicated for it really were just sleep deprived. Also, many studies on learning and sleep have been done. One was set up to study how well students learned a second language. They taught the same cirriculum to all of them, and the results showed that students with adequate sleep had a higher retention rate than sleep deprived students. From that, and many other studies, researchers have confirmed that memory is impaired by not sleeping. They did a similar study focusing on creativity and showed a three-fold decrease in creativity when sleep deprived. We know that the prefrontal cortex of the brain, which does all the decision making, is impaired by sleep deprivation. Scientists believe that the Challenger explosion and the Chernobyl disaster are both a direct consequence of a lack of sleep. There was a pilot program in some county in Minnesota that started school 90 minutes later in the morning, and the number of car crashes in the driving children under age 20 went down, as did the suicide rate.
There is some interesting stuff about the immune system as well. They found that natural killer cells go down in people that don’t sleep. What does all that mean? We all have these primordial cancer cells floating around in us, which are basically little tiny cellular precursors to cancer. But we also have specific immune cells called natural killer cells, and they circulate around and their job is to kill those primordial cancer cells. So, this study showed that if we don’t sleep, the number of those natural killer cells goes down, leaving more primordial cancer cells. This supports all of the studies that have shown that chronically sleep deprived people absolutely do have higher instances of breast, prostate, and colon cancer. Recently, the World Health Organization even went so far as to recognize chronic sleep deprivation as a carcinogen. That’s saying a lot, people. Other immune studies centering on immunizations, flu shots, were completed tolook at antibody response. One group of people were sleep deprived, and the other group was well slept. All were given the same flu shot at the same time. The results showed that the people who were sleep deprived had just half the antibody response of those who were well slept. That’s a dramatic finding. So when you’re chronically sleep deprived, cancer incidence goes up and the ability to mount an immune response goes down. That’s like the perfect storm. This is important, because it has a huge impact on your life, especially now with the coronavirus. If you get fewer than five or six hours a night, your immune system is approximately 40 percent less competent than the immune system of someone who is well swept. Also dramatic, people.
Just a quick review… unless you are among the five percent with a genetic mutation that allows your brain and body to work properly on little sleep, you need to sleep seven to nine hours each night to have optimal health. If you chronically and consistently do not get enough sleep, we have learned that you will overeat and be overweight, you will not be able to learn as well, your concentration and memory will nose dive, you will be less intelligent, and cosmetically, you won’t be very appealing. Basically, fat, dumb, and ugly. That doesn’t sound so great. So you really need to sleep.
Now that you know why you need adequate sleep, here are some tips on how to get it.
– Get into a routine. Go to bed at the same time every day, and try and get up at the same time every day.
– Create the proper environment. Sleep in a quiet place to avoid interference. Also sleep in a dark room, as any light throws off your natural melatonin that tells the body it is time to sleep. A cold room is best for sleep, cool enough to require a comforter. It’s very name tells you why: the weight of a comforter is…well, comforting. You can also buy a weighted blanket; these are great for kids too.
– Situate yourself. Sleep position is important. Many publications say that the best sleep position is on your back with your legs elevated to maintain appropriate spinal cord posture. If you’re unable to sleep that way, then whatever position feels best to you and doesn’t cause pain in the morning is the correct one.
– Blue light is bad. Blue light is emitted from screens on iPads, computers, kindles, etc. You must not have blue light exposure for a minimum of one hour before sleep, so shut it all down at least an hour before you go to bed. This is really important, as the bluelight is very disruptive to the melatonin cycle; it actually tells your body to get up. Speaking of light, there’s nothing as disruptive as bright light in the middle of the night. So if you must get up to use the bathroom in the night, don’t turn on a bright light. Get a dimmer switch and leave it set very very low and only use that.
– Wind down. Consider incorporating a period of time to wind down into your pre-sleep routine. Reading from a book by low light is good, but it must be the old school kind written on paper, not on Kindle or in an e-book. Taking a hot bath is good too. It causes the small capillaries at the skin’s surface to open up, getting blood to the skin surface to radiate heat and cool the body.
– Don’t drink a lot of fluids before sleep, because as your body goes into sleep, if it senses it has to go the bathroom, it wakes the brain, and then you wake up. Your body does have a mechanism for this; the posterior pituitary releases an anti-diuretic hormone to prevent the creation of urine during sleep, but you can override that by drinking too much fluid before sleep. So avoid that.
– Don’t eat big meals before sleep. This also disrupts sleep. A little snack is okay, because you don’t want to go to bed hungry, as that is disruptive as well. Ideally, you really need to have your dinner four to five hours before sleep. Also, along those same lines, don’t have any sugar before bedtime. Sugar tends to inundate the system and then wake you as it’s metabolized, so no sugar before bedtime.
– Alcohol, caffeine, and nicotine. No, no, and no. All are disruptive to sleep architecture. Alcohol: for every drink, you need four hours before going to sleep to not affect sleep. Caffeine: this has a long half life, so you need at least six hours per caffeinated beverage before going to sleep. Nicotine: ideally, you should have four hours before sleeping. This is a tough one, because people who smoke are commonly awakened by withdrawal from nicotine. So if you’re a smoker and you have trouble sleeping, try to quit smoking. I guarantee you’ll sleep and feel better in a short period of time.
– Vitamins and supplements. Magnesium is a calming hormone, so it helps you sleep. Calcium is used to manufacture tryptophan, an amino acid which causes drowsiness, so that helps promote sleep. Vitamin D3 and B vitamins help metabolize calcium, so those are good. You need iron, vitamin E, and melatonin. Also, valerian root is helpful. L-theanine is good, it is another amino acid that has a calming effect.
So now we’ve discussed the risks and repercussions of not sleeping and some tips tohelp you sleep better. If you find you still can’t sleep, consider seeing a physician, especially if you can see that it is impacting your life in a negative fashion.
I’d really appreciate people going to my website, dragresti.com and checking out all of my blogs and sharing them. You can also see all of my videos on tons of different topics on my YouTube channel. Please give me some likes and comments- I love reading comments- and most of all, hit that subscribe button, people! As always, if you want funny, informational, and helpful patient stories, you can find my book, Tales from the Couch available on Amazon.com.Learn More
One of the most important things I deal with in my practice is sleep. Sleep is defined as “a naturally recurring state of mind and body characterized by altered consciousness, relatively inhibited sensory activity, reduced muscle activity, inhibition of nearly all voluntary muscles, and lacking interactions with surroundings.” All animals need to sleep. Evolutionarily, in order to survive and successfully pass on genetics to another generation, sleep is a necessity. Humans are animals in this regard; we’re no different, as we require sleep to live too. And while it is a naturally occuring state, for some people, getting sleep is an absolute battle, fought tooth and nail every night.
Just some fun facts about how a few animals sleep… Can you imagine sleeping for as little as 30 minutes a day? How about for only five minutes at a time? Our giraffe friends can, because that’s exactly what they do. For a large animal in the middle of the open savanna, it’s risky to sleep because of predators. They must remain vigilant, so they nap in short intervals, usually standing up so that they are always ready to run. Dolphins and some of their marine mammal cousins are also unusual in that, unlike us, they must consciously think to breathe, even when they’re sleeping. They also have to be on guard 24/7 for predators or other potential dangers. So how do they do this? Well, they shut down only half of their brain at a time while sleeping. This is called unihemispheric sleep. This prevents them from drowning, while at the same time, allowing them to literally sleep with one eye open and remain on the lookout for potential danger or predators. Great Frigatebirds can stay in flight for months at a time, with their feet never touching ground. This is an impressive feat, but even more so when you think about how they sleep: in 7–12 second bursts. They spend approximately a total of 40 minutes sleeping like this per day while also flying. But when they are on land, they do sleep considerably more.
We humans can’t shut down half of our brains and we can’t fly or sleep underwater, which is a bummer. But really, how important is sleep for humans? Very! Rats are used in research because they accurately portray human systems, and there have been many sleep studies with them. One study showed that rats deprived of sleep for two weeks die. There is even an illness in humans called fatal familial insomnia, where if the people that have it do not sleep, they will eventually die from the cumulative lack of sleep. So let’s talk sleep. Sleep is basically the price we pay for the privilege of being awake, and there’s no way around it. So we have to pay the piper, but what’s the price? How much sleep do we need? The answer is that the vast majority of people need 7 to 9 hours of sleep per night. But, there is an exception. Five percent of the population has a genetic mutation where they only need five hours of sleep per night. Lucky ducks! Fun fact: in the past 50 years, the amount of sleep the average American gets has dropped by about an hour and 15 minutes to an hour and a half each night. That’s actually a lot, and there are consequences in our modern lifestyle. Also, you can’t bank sleep. You can’t say, ‘I slept an extra four hours over the weekend, so I can lose at least four hours of sleep tonight in order to get my big project done at work.” or “I won’t sleep much this week so I can study for a test, but I’ll make up the sleep this weekend.” Nope. It doesn’t work like that. More often than not, you really need to be on a regular sleep schedule, getting about the same number of hours each night. I treat sleep issues more than anything else in my practice. Hands down, every patient who comes in has a problem with sleep. With some people, I can do behavioral management; with others, I use meds or natural supplements. I’ll get to that later. When I’m lecturing, I always get questions about how one spouse gets up early and the other late and is that normal, etc. Yes, that is totally normal. There are certain genetic types, called chronotypes. There are larks, people who get up early, but then go to bed early. And there are night owls, who go to bed very late, and then wake up very late. Your genetic makeup determines what your chronotype is, whether you are a lark or a night owl, it’s perfectly healthy to be either. It doesn’t matter when you sleep, what matters is that you sleep. Ideally seven to nine hours a night. Adolescents sleep more, up to 12 or 14 hours per night, and newborns sleep for 16 or 17 hours each day, mainly because these are growth stages, and that tires the body. But by the time you reach adulthood, age 20 or so, you need that seven to nine hours. It is a myth that older people need less sleep. In reality, they need just as much sleep. The reasons they don’t sleep well can be because they are in pain, have bladder problems and need to use the bathroom, or all the medicines they are on disrupt the sleep architecture. A lot of neurostimulants, diuretics, and other drugs that make them drowsy during the day make it so they do not sleep well at night. It can be a really frustrating mess that’s difficult to untangle.
I want to talk about the reasons why we need sleep. Like many things in life, the reasons why are essentially based on the consequences of not getting it.
The brain makes up just two to three percent of our body mass, but it consumes 25% of the body’s energy. It’s like a car that’s running really fast; as the car burns gas, it makes fumes. Similarly, when the brain is burning calories, it creates waste. That waste is cleaned out when we sleep, and is why most people need 7 to 9 hours per night. Now, some people think they can avoid sleep and just drink coffee or energy drinks, but that’s wrong. One of the byproducts of our brain using all the energy it does is the production of a waste product called adenosine; and it takes sleep to get rid of it. Caffeine blocks the body’s sensors that this toxin is building up, not unlike having a car running in your house. If you ran your car in your garage or house, carbon monoxide would build up and eventually you would die of carbon monoxide poisoning. Caffeine blocks the body’s ability to determine how much adenosine is in it, so the body is tricked into thinking all is well, no need to rest. If it goes on too long, there are consequences to pay, and you eventually collapse.
A story on this topic that I find interesting is one about Randy Gardner, who holds the world record for sleep deprivation. There is some dispute about that, another dude named Tony Wright claims the record is his, but whatever. Anyway, Randy was a high school student in the 50’s and he had a science fair project to do. After much thought, he decided to study sleep deprivation. Randy decides he wants to prove all of his teachers wrong by showing them that people don’t really need sleep. He was normally a pretty affable guy, but right about day two, he started getting moody. Then he started having major problems concentrating at about third or fourth day. On day five, they tell him to start at 100 and to keep subtracting seven. He said “okay, 100 minus 7 is 93, minus 7 is 86, minus 7 is 79, minus 7 is…is…72, minus 7…no, minus 9 is 79, minus 7…wait…what am I adding? I mean…subtracting?” He was totally lost after just three subtractions. When they asked why he stopped, he couldn’t even tell them what he had been doing. And he was not a dumb kid, he was actually a straight A student. It was clear that missing four nights of sleep was clouding his mind to the point that he couldn’t remember simple directions. His inability to concentrate and his short-term memory loss was due to the fact that his brain and body were severely sleep deprived. But he still carried on with the experiment. Then something bizarre started happening around day six and seven. He started checking the windows in his house, making sure they were locked. Then he started looking for people watching him. He was sure that his friends were conspiring against him, and was constantly checking around corners, pulling down shades, and drawing the curtains on the windows in his house. If his mom opened them, he would freak out and hide in his room. Then he started saying that not only were they watching him, they were plotting against him. These people he was referring to were his best friends, but he was sure they had an evil agenda to get him. He still refused to stop his experiment, but his mother convinced him to see his doctor. It backfired: the doctor wanted to give him a B-12 injection, but when the syringe came out, Randy ran out of the room, convinced that the doctor was trying to poison him. He was going downhill very fast. On the eighth day, he started hallucinating, seeing and hearing things that weren’t there. Then he started having problems with pronunciation of simple words; a straight A student couldn’t pronounce everyday words. All because he had not slept, he had not allowed the brain and body to rest, to rid themselves of toxins. Then he stopped recognizing everyday objects. They would put a fork in his hand, and he couldn’t say what it was or what it was used for. By this time, he was like a zombie, walking dead. By the ninth and tenth day, he lost his sense of smell, and then his vision became progressively more blurry. By the eleventh day, he collapsed. He was emotionally, mentally, and physically done. His brain had given out first, then he started to lose normal bodily function, until his body finally gave up. He went 11 days without sleep. That’s 264 hours. 15,840 minutes. They didn’t say how long he finally slept. I suspect he was actually just unconscious at first. And they didn’t say what he got for a grade on his science fair project. I’d like to think it was an A, since the kid basically risked his life for the stupid thing. He went from a smart, gregarious kid to a babbling idiot in eleven days flat.
Lots of bad things happen when people don’t get enough sleep. In sleep deprived adolescents, the suicide rate goes up dramatically. In all ages, but more so in adolescents, the risk of car accidents also goes up considerably. There is also an increased tendency for moral lapses in people who do not get enough sleep; they do things that are typically out of character for them, like rob people or cheat on their spouses. Sleep deprivation also leads to learning problems, regardless of age; studies have shown that the capacity to learn is reduced by 40% when people are sleep deprived. That’s huge! It also causes an inability to recognize facial expressions. You may ask why that’s a big deal. Well, if you can’t tell that you’ve pissed off the big thug on the subway, you might continue to unwittingly irritate him and get yourself beat up… or worse. Reaction times are greatly affected by sleep deprivation; they’re slowed severely. That’s why car accidents increase. But researchers have thoroughly studied sleep and reaction times in sports. Many studies on sleep deprivation come from basketball players. Their accuracy and their performance metrics all go down relative to the hours of sleep missed. Hockey players’ reaction times, after just one night of missed sleep, were off by 30%. A goalie’s reaction time down by 30% is dramatic when it translates to the other team scoring on him 30% more often.
It’s all about getting that seven to nine hours. There are lots of physiological consequences of sleep deprivation. Blood pressure goes up, the risk of heart attack goes up, the risk of stroke goes up, you become obese, and often diabetic as a result. There’s actually a mechanism for it that I’ll explain in a moment. A host of psychiatric and mental illnesses can result from lack of sleep, and studies have shown that people who are chronically sleep deprived die much younger.
Now, let’s talk about your endocrine system. The endocrine system is the collection of glands that produce hormones that regulate metabolism, growth and development, tissue function, sexual function, reproduction, sleep, and mood, among other things. So, it pretty much controls like… everything. In young males, sleep deprivation makes the testosterone levels drop. The ability to produce testosterone is decreased in men who sleep less than six hours a night. What does that mean? Only that their testicles get smaller, they can have erectile dysfunction, and reduced sex drive. In adolescents, it can hamper the development of the bones and muscles, the deepening of the voice, and hair growth; all the stuff that helps boys start to look, sound, and act like men. It has an analagous affect on women, in that fertility goes down and estrogen levels decrease with chronic sleep deprivation. But in a cruel and ironic twist, a decrease in estrogen has been shown to cause insomnia and less productive sleep, or just very poor sleep. So for women, it’s often a vicious cycle.
What else happens to your hormonal system when you do not sleep? I’m sure you can correlate a lot of this stuff with your real life experiences. When you can’t or don’t sleep, do you notice you crave junk food? It’s 3am and you’re standing in the kitchen, scarfing down cold pizza? Or some other high fat or high sugar thing…a big bowl of cereal or ice cream or a doughnut, or three? Or a cinnabun? I love those and I must have one every time I’m at the airport, those are good. Anyway, that’s a distraction- I didn’t mean to bring that up. Remember earlier when I said that I’d explain why obesity is so much more common in people who are sleep deprived? Here we are. So what happens to you’re endocrine system when you don’t sleep? For one thing, you secrete a hormone called ghrelin. Ghrelin is a gnarly beast of a hormone, high on the list of the most hated hormones ever in the history of hormones. It even sounds like the name of a goblin, right? And not a nice goblin. A bad, mean, evil goblin. Ghrelin the gnarly goblin. Why the shade? Ghrelin is the hormone that makes you hungry…and hangry. So here you are, middle of the night, can’t sleep. And all of a sudden you’re starving! Why? Because not sleeping has triggered the release of a crap load of ghrelin, and it’s coursing through your body, making you crave sugary, fatty foods… whatever doesn’t run away when you reach for it is fair game. Ain’t that a bi-otch? But that’s not the worst of it. Ghrelin the goblin has a goody goody cousin named leptin. Leptin is the hormone that makes you feel full. He’s nowhere to be found when the gnarly goblin ghrelin is out on the prowl. So not only are you starving courtesy of ghrelin, but goody goody leptin is home studying, so you won’t be seeing him or feeling full anytime soon. So before you know it, you’ve eaten all the leftover pizza, a bowl of cereal, and a giant bowl of cookies & cream topped with more cookies and whipped cream! And you’re still eyeing the rest of that baked chicken in the fridge. But wait! The hormonal chemical conspiracy isn’t over friends. Without leptin to make you feel full, ghrelin the goblin has made you eat everything that’s not nailed down, but somebody else is coming to join the party…cortisol. Dahn dun duuuuuhhhnnn! Cortisol is the stress hormone, and he gets produced at higher levels when you don’t sleep. When he gets to the party, he pushes insulin around (they have a terrible history; don’t even ask) so insulin feels emasculated, so his levels go down. Why should you care about insulin levels? Well, remember all the carbs and sugar that ghrelin made you gorge on? Insulin is what helps your body break all that down. But since cortisol came to the party, pushing insulin around, all those sugars have nothing to do. What does that sound like? Begins with a “d”? Diabetes! Obvi you don’t become diabetic from one 3am rendezvous with the Frigidaire, but it sets up a diabetes-like condition that leaves those sugars all dressed up with nowhere to go. If that happens chronically, you can end up with diabetes. So what happens to these loose sugars at 3am? They go to fat. It’s squishy and warm there, a great place to land. It’s a whole cascade, a hormonal conspiracy to make you fat and…and…ugly! For real?! How does that happen? The cascade continues! Growth hormone doesn’t get along with cortisol either, so when cortisol shows up, growth hormone is outta there. When growth hormone leaves the party, that’s really a bummer, because he’s what basically restores the body, especially parts of it that are very important to a certain industry…the beauty industry. You now know that not sleeping can make you fat, but how can it make you ugly? Well, check back next week and I’ll tell you!
In the meantime, hop on my website dragresti.com and read some other blogs and like and comment on them, and check out my videos and subscribe to my YouTube channel. If you want more great stories that’ll make you sound really smart at your next cocktail party, check out my book, Tales from the Couch available on Amazon.com.
And people, for better or worse, it seems like the world is re-opening once again, so just please make wise choices. Maintain a little distance, don’t rush out to bars and dance floors to make up for lost time, and if you’re sick, stay home for God’s sake! And bosses, remember the lessons that corona taught us: let your people stay home if they’re sick; don’t make them choose between their health and their livelihood. I’ll now step down off my soapbox. Have a great week!Learn More
10 Secrets to sleeping Better
1.) Get on a schedule and go to bed at the same time every night. Do the same thing before bed every night.
2.) Sleep in a dark, quiet and cool room.
3.) Sleep on your back with a pillow under your feet.
4.) No eating or drinking 2 hours before bedtime.
5.) No caffeine 14 hours before bedtime. No alcohol or nicotine 4 hours before bedtime.
6.) No sugar 2 hours before bedtime.
7.) No blue light from computer, I pad screens 1 hour before bedtime, no bright light of any kind 1hour before bedtime.
8.) Calm your mind before sleep.
9.) Get enough Vitamin D3, Vitamin E, Magnesium, Iron, B complex vitamins and calcium.
10.) Valerian root, Chamomile, L-Theanine and Lavender help you sleep.Learn More
In this blog, I want to talk about sleep. One of the most common complaints I hear from patients in my practice is that they can’t sleep, and they ask what they can do to sleep better at night. It’s brought up so often that I’ve created a list of rules to follow to get better sleep at night. But first, some facts about sleep… and the lack thereof.
While sleep requirements vary slightly from person to person, most healthy adults need between 7 to 9 hours of sleep per night to function at their best. Children and teens need even more. And despite the notion that our sleep needs decrease with age, most older people still need at least 7 hours of sleep per night for optimal functioning.
We all know that good sleep is important. But why? I mean, if we don’t get enough sleep, we’ll be tired, but other than that, it really doesn’t matter, right? Wrong. In terms of importance, getting good sleep, and enough of it, is actually right up there with eating a healthy diet and exercising regularly. Poor or not enough sleep is known to have negative consequences on hormone levels and brain function, and can cause weight gain and increase the risk of obesity and diseases like diabetes and heart disease. On the flip side, adequate or good sleep can keep you healthier, help you maintain physical fitness, and think more clearly and concisely. Unfortunately, sleep quality and quantity have both decreased in recent years, and millions of people battle chronic insomnia for their entire lifetimes. Because it plays such a key role in your health, getting good sleep should be a priority in your life. Toward that end, below are my fourteen rules for good sleep.
Rule 1: Get bright light during the day. Natural sunlight is preferable, but artificial light works too. Your body’s natural clock is called your circadian rhythm; it links your body, brain and hormones, keeping you awake during the day when appropriate and telling you when it’s time to sleep at night. Daytime light exposure keeps your rhythm happy and in sync, improving daytime energy and alertness as well as nighttime sleep quality and duration.
Rule 2: Avoid blue light in evenings and at night. What is blue light? Blue light is what is emitted from your computer, laptop, iPad and smartphone. While daytime light exposure is beneficial, nighttime light exposure is not. This is because of its impact on your circadian rhythm; it tricks your brain into thinking that it’s daytime, and this reduces natural hormones like melatonin, hindering sleep. The more blue light you expose yourself to, the more disruption you’ll have in your sleep. There is a solution for this; there’s an app for your smartphone that filters out the blue light. There’s also something called “F.Lux” that you can put on your computer or iPad which will block out the blue light in those devices as well. So remember, blue light is a serious factor. If you are on your iPad or your computer at night, you’re not going to sleep well.
Rule 3: Avoid caffeine, Captain Obvious. 90% of the US population consumes caffeine on a daily basis, mostly in coffee and energy drinks/ shots. Here are some approximate caffeine counts: an 8 ounce cup of coffee has 95mg of caffeine, a 5-hour energy shot has 75mg and a Red Bull drink has 120mg of caffeine. While caffeine can enhance energy and focus, it can also wreck your sleep. Caffeine stimulates the nervous system, and this can prevent the mind and body from relaxing and falling into a deep sleep. Caffeine can remain elevated in the blood for 6 – 8 hours after ingestion, so consuming caffeine after 2pm is not the best idea, especially if you’re sensitive to it or already have trouble sleeping. In addition, regardless of when you consume it, you should limit caffeine intake to 200mg per day or risk losing sleep over it.
Rule 4: Watch naps during the day. While short power naps can be beneficial for some, taking long naps during the day can negatively impact your sleep. How? That wiley circadian rhythm again! Napping during the day confuses your internal clock, disrupting your sleep-wake cycle and potentially leaving you with problems falling asleep at night.
Rule 5: Try Melatonin. Melatonin is a naturally produced sleep hormone that tells your brain when it’s time to relax and head to bed. Melatonin supplements are an extremely popular over-the-counter sleep aid, helping people to fall asleep more quickly. I usually recommend between 2 and 4mg of melatonin at (or shortly before) bedtime. I find that some patients get daytime hangover from it, so be aware of that and possibly decrease the dose to see if that minimizes the hangover.
Rule 6: Regulate your sleep-wake cycle. How? By getting up at the same time every day and going to bed at the same time every day…. even on weekends. I know, that last bit is a bummer. Our old friend circadian rhythm is at work again here. The circadian rhythm is basically a loop, and irregular sleep patterns disrupt it and alter the melatonin levels that tell your body to sleep. The result? Not sleeping. I recommend that you go to bed at the same time every night and that you set an alarm to get up at the same time every day, no matter how tired you may be. After some time, you will probably find that you wake up on your own without the alarm and that the consistency of your schedule will give you better sleep quality.
7. Try additional supplements for sleep. There are a few dietary supplements that have been found to induce relaxation and help you sleep.
Glycine: This is a naturally produced amino acid shown to improve sleep quality. I recommend 3 grams at night.
Magnesium: This is an important mineral found in the body; it is responsible for over 600 biochemical reactions within the body, and it can improve relaxation and enhance sleep quality. I recommend 100-350mg daily; start at the lower dose and increase gradually if necessary.
L-theanine: Another amino acid, L-theanine can induce relaxation and sleep. I recommend 100–200mg before bed.
Lavender: A powerful herb with many health benefits, lavender can induce a calming effect on anxiety and help induce sleep. I recommend 160mg at night.
Rule 8: No alcohol. I’m sure we’ve all heard people say that a nightcap “helps them sleep better.” Don’t ever believe it…it’s total crap. Downing even one drink at night can negatively alter hormone levels like melatonin, disrupting the circadian rhythm and therefore sleep. In addition, alcohol is known to increase, or even cause, the symptoms of sleep apnea such as snoring, which also disrupts sleep patterns and causes poor sleep quality.
Rule 9: Create a cool, dark and quiet bedroom environment. Minimize external noise and light with heavy blackout curtains and remove devices that emanate artificial light like digital alarm clocks. Make sure your bedroom is a relaxing, clean, calm and enjoyable place. Keep the temperature very cool, I usually recommend 70 – 72 degrees, because the weight of blankets is very comforting. You can even buy weighted blankets for adults and children; I’ve heard many patients say they really relax the body which in turn helps them fall asleep.
Rule 10: No eating late at night. Late-night eating may negatively impact the natural release of HGH (human growth hormone) and melatonin, which leads to difficulty falling asleep. Also, I think that most of the time, people eat bad things late at night, things with a lot of sugar and things high in fat, like chips, candies, and cereal. These all interfere with sleep. Generally, when the body goes into a digestive mood, as it does after eating, it doesn’t want to sleep.
Rule 11: Relax and clear your mind. Many people have a pre-sleep routine that helps them relax to prepare for sleep. Commonly suggested for people with insomnia, pre-sleep relaxation techniques have been shown to improve sleep quality. Strategies can include listening to relaxing music, reading a book, taking a hot bath, meditating, deep breathing and visualization. Stress is a common reason for trouble falling asleep and poor sleep quality and quantity. If your problems are keeping you up at night, you have to come to some resolution on how you’re going to handle those issues in your life so that you can put them to rest, go to bed, and get some sleep.
Rule 12: Spend money on a good quality, comfortable mattress, good pillows and good linens. You’re going to spend a third of your life in your bed…don’t cheap out when it comes to the matress and bedding; spend the money. Make sure your mattress is large enough, comfortable and high quality. Studies have shown that quality mattresses significantly reduce back and shoulder pain. And buy good quality, high thread count (800 thread count minimum, but higher if you can) cotton sheets…they’ll get softer with every wash. Find pillows that feel most comfortable and supportive for you. You may have to try multiple pillows before finding the perfect one, but the search and cost are necessary, and your neck will thank you for it. A quality mattress and pillows and great linens can be an investment, but well worth it. You’ll have them for some time and you’ll be happier for it when you get in bed at night and go “Aaaaahhhh.”
Rule 13: No exercising at night. While daily exercise is key for a good night’s sleep, doing it too late in the day may cause sleep problems. This is because exercise acts like a stimulant, increasing hormones like epinephrine and adrenaline, which increase alertness. Alertness is the antithesis of the relaxation you need to fall asleep. Basically, exercise hypes you up, making it difficult or impossible to fall asleep.
Rule 14: No fluids before bed. While hydration is an absolute necessity for health, it’s best to restrict fluids for one to two hours before bed. You should also use the bathroom right before going to bed, as this may decrease your chances of waking in the night. The reason for this rule is fairly obvious: a full or partially full bladder will wake you up in the middle of the night to go to the bathroom, and that’s a total drag for you and likely for whomever shares your bed.
So those are my 14 rules for better sleep. And now I’ll say goodnight, sleep tight, and don’t let the bedbugs bite!Learn More
Ambien, generic name zolpidem, is the most commonly prescribed sleep aid, accounting for 85% of prescribed sleeping pills. It also ranks in the top 15 on the list of most frequently prescribed drugs in the country. Its popularity is clearly due to its efficacy. Zolpidem works as a hypnotic drug, meaning that it induces a state of unconsciousness, similar to what occurs during natural sleep. How does it do that? Zolpidem affects chemical messengers in the brain called neurotransmitters, specifically a neurotransmitter called GABA. By affecting GABA, it calms the activity of specific parts of the brain. One of the areas in the brain that is affected is the hippocampus. Along with other regions of the brain, the hippocampus is important in the formation of memory. Because of this hippocampal involvement,
zolpidem can cause memory loss, especially at higher doses, an effect colloquially referred to as “Ambien Amnesia.” If you take it and do not go to bed immediately as recommended, this is more likely to occur. When you get right in bed after taking it, a loss of memory is inconsequential…it doesn’t matter if you can’t remember lying awake for a few minutes before falling asleep. But there are many reports of people taking it and remaining awake and out of bed, and they commonly experience an inability to recall subsequent events shortly after taking it. Because of its effects on memory, there is some concern that zolpidem could affect long-term memory and contribute to the development of dementia or Alzheimer’s disease, though there has been no research to prove or disprove these possible associations. Zolpidem comes with a host of known side effects that range from weird and wacky to illegal and downright dangerous behaviors. Included are hallucinations, decreased awareness, disinhibition, and changes in behavior. Very serious problems may occur when someone who has taken zolpidem gets up during the night. They may exhibit very complex sleep-related behaviors while under the influence of zolpidem. These might include relatively innocuous sleeptalking, sleepwalking, sleep cleaning and sleep eating, to more disturbing behaviors like sleep cooking and sleep sex, to potentially deadly sleep driving. While in a confused state, a person on zolpidem may act in a way that is different from their normal waking behavior. This can lead to legal consequences, such as driving under the influence (DUI) or potentially even sexual assault charges stemming from disinhibited sexually charged behavior.
I have a long time patient named Deanna that takes zolpidem and regularly sleepwalks, also known as somnambulation for the Scrabble set. It happens that she has been a sleepwalker ever since she had the ability to walk, so being on the zolpidem now makes her nocturnal activities and behaviors really way out there. Just flipping back through her chart, I see she mentions: taking apart electronics and trying to put them back together with no success. Dumping all of her shoes out of their boxes onto her closet floor. Taking all of her clothes off their hangers and throwing them over her dining room chairs. Gathering all sorts of disparate items together, evidently whatever catches her eye at the time, and putting them in her oven. She said she learned that particular lesson the hard way. This one is whacked. She started “painting” a wall in her house….with a purple sharpie. She showed me a picture of that. She once found several pages of her stationery scrawled in words she knew she didn’t consciously write in a letter to someone, she didn’t know who. She brought that in. She said she would evidently clean in her sleep; she put shower gel all over the tile in her shower and “put things away” in odd places they didn’t belong in. She also sleep eats. Cereal, bread, ice cream, whatever she sees that looks good I guess. She regularly wakes up to a mess in the kitchen and destruction in the house. It used to really freak her out to see the evidence of activities she didn’t remember, but now she just feels unsettled as she surveys the damage from her night time escapades. But since it hasn’t ever been anything dangerous and because zolpidem works well for her, she doesn’t want to change it.
How is it that a person on zolpidem can achieve these complex behaviors while unconscious and asleep? It’s because the parts of the brain that control movement still function, but inhibition, consciousness, and the ability to create memory is turned off. Because of this, the person is disinhibited, and that can lead to unintentional actions and behaviors as discussed above.
Beyond zolpidem’s effects on memory, awareness, and behavior, there may be additional issues associated with its use. Some other common side effects include:
– “Hangover” or carry-over sedation, especially in women
– Loss of appetite
– Impaired vision
– Slow breathing rates
– Muscle cramps
– Allergic reactions
– Memory loss
– Inability to concentrate
– Emotional blunting
– Depression and/or suicidal thoughts
– Back pain
– Diarrhea or constipation
– Sinusitis (sinus infection)
– Pharyngitis (sore throat)
– Dry mouth
– Flu-like symptoms
– Breathing difficulties
– Palpitations (irregular heartbeat)
– Rebound insomnia
Any of these side effects could be bothersome and may interfere with the continued use of the medication. Sometimes the benefits of zolpidem outweigh the risks and/or side effects. If a symptom is particularly bothersome, discuss this with your prescribing doctor to see if an alternative treatment may be a better option for you.
If you take zolpidem, use it exactly as prescribed and get in bed immediately after taking it. It’s best to allow yourself at least 7 to 8 hours of sleep to help ensure avoidance of morning hangover effects. Keeping a regular sleep-wake schedule will also help. Taking zolpidem with other drugs that depress the central nervous system such as alcohol, opioid pain medications, or tranquilizers intensifies the sedative effects of zolpidem and increases the risk of overdose as a result of respiratory depression. Zolpidem is an abusable drug. Individuals who take it for non-medical reasons or at more than prescribed doses are at risk of experiencing intensification of adverse side effects, including the following:
– Excessive sedation
– Confusion and disorientation
– Lack of motor coordination
– Slow response times
– Delayed reflex reactions
– Impaired judgment
Men and women don’t metabolize zolpidem in the same way. Women metabolize it much more slowly, so they often wake up with a zolpidem hang over and feel cloudy in the morning. So an important note for women taking zolpidem is to be extra cautious about allowing at least 8 hours of sleep after taking it and to take lower doses of it due to the potential effects on morning function, especially driving.
Actor Roseanne Barr had probably taken a little too much when she “Ambien tweeted” a racist statement comparing an Obama aid to an ape. She admitted that she had taken zolpidem shortly before the 2am tweet that caused her eponymous show to be cancelled. Elon Musk, Mr. Tesla, can feel her pain. He shocked investors when he tweeted he was considering taking Tesla private at $420 a share and that funding was secured. He said he sometimes takes zolpidem because it’s either that or no sleep. Good thing he has people to protect him from himself when he’s in a zolpidem daze.
Zolpidem can be a safe and effective medication to treat insomnia, but if it affects your memory or causes sleep behaviors or other adverse side effects, you should probably consider alternative treatments for your insomnia. Hello Roseanne and Elon…that means you!!
I talk more about drugs for sleep like zolpidem and a host of other psychoactive drugs in my book, Tales from the Couch, available on Amazon.com.Learn More
For many people, sleep is an important part of their life. When interrupted by tension or anxiety, the loss of sleep can bring about depression. Anxiety sleep disorder treatment is typically no effort to find, specifically if the loss of sleep is occasional, as opposed to chronic.
In some cases, the person may have to consult their physician for a more particular depression anxiety sleep disorder therapy such as prescription medicine. Most of the time, sleep issues are a sign of other problems, and until the underlying problem is resolved, the sleep disorder will continue.
Among the most common sleep problems is tension, as individuals are unable to ease their mind enough to sleep. Often times after they do get to sleep, they awaken in the middle of the night thinking about what is causing their stress. For most, an effective depression anxiety sleep disorder treatment may be a sleep aid to help clear their mind so they can fall asleep quickly. For others, a time release formula might be needed to help them stay asleep throughout the night.
Some nonprescription sleep aids might help at first, but, their effectiveness is iffy as a depression anxiety sleep disorder solution. Finding ways to take care of depression or stress will be more effective in the long term. Many sleep aids affect the nervous system to put an individual to sleep. Those dealing with depression anxiety sleep disorder, treatment may consist of drugs that work as an antidepressant, as well as calm their stress and anxiety.
Many of these have unwanted results such as building an addiction; requiring continued use to help them get to sleep. The good news is that many antidepressants prescribed by their physicians can end the depression and help them sleep without extra sleep aids.
For periodic problems with sleeping, over the counter medicine can help them sleep. For depression anxiety sleep disorder treatment, a physician can help identify the causes of depression and anxiety, and remove them. If it is a temporary circumstance, such as a major life-changing event, short-term aid can eliminate any long-lasting effects.
For a few, depression anxiety sleep disorder treatment could continue for many years without any obvious environmental cause of the depression or stress. As soon as the causes have been recognized and removed, the physician can then prescribe a continuing depression anxiety sleep disorder treatment to assist the patient with their sleep disorder.Learn More
For many people who are up all night, the internet has become a safe-haven for entertainment and relief. However, did you realize that you can actually get help and relief for your sleepless nights by joining one of the many insomnia online forums that have become available.
These forums are populated with hundreds of people, just like you, who also struggle with sleeplessness. Lots of people are embarrassed to join one of these forums, and to admit that they suffer from sleeplessness. In order to help relieve you from that embarrassment, we have put together a list of the leading reasons why anyone who has trouble sleeping can benefit from signing up with insomnia online forums.
If you have been dealing with insomnia for any extended length of time, you may have a hard time discussing it with your loved ones. Sleeping disorder online forums relieve this uncomfortable circumstance by enabling you to join as an anonymous user, and get advice from total strangers.
It has long been stated that occasionally, a stranger is simpler to talk with than a buddy. These online forums certainly prove that theory, as there are hundreds of people similar to yourself you are willing to lend an ear, as well as their own recommendations and ideas, to those struggling with sleepless nights.
One of the nicest aspects of insomnia forums, is that you can join using any name you want. You don’t ever have to offer your actual name, and so, there is no possibility of people discovering who you really are, if you don’t want them to. For instance, you could be a sleepless-mommy or dead-tired-daddy if you wished to be. Nobody ever needs to know your real identification.
While there are numerous doctors that visit sleeping disorder forums, what you find mostly are genuine individuals who are really suffering from the exact same thing you are. You will find out about treatments and natural remedies that you may not have known about before; all from individuals who have actually been there. Recommendations from a physician is wonderful, but in some cases, what works best are the tried and true techniques that others have used and been helped by.
You should not count on insomnia online forums, nonetheless, if you feel that your insomnia might be chronic in nature. Persistent sleeplessness can have disastrous results on your body and mind, and must be treated by a doctor right away. However, if you only experience moderate cases of insomnia, sleeping disorder forums might be just the thing for you.Learn More
Not being able to sleep during the night can truly be frustrating. Yes, no one has actually been reported of passing away because of lack of rest. However, lack of sleep has been identified as one of the primary causes of reduced productivity of people throughout the day. If you are among those individuals who have been suffering from lack of sleep that you cannot operate well throughout the day, it would be a great idea for you to seek treatment for insomnia.
Discovering an effective treatment for sleeping disorders is crucial, particularly if you have been losing sleep for more than a week. According to experts, losing a lot of sleep can weaken the immune system of our bodies. When the defense system of our body is weakened, we become prone to various kinds of health problems.
The very best way to find an effective treatment for sleeping disorders is to seek advice from a professional. Find a specialist on sleep disorders. Ask for an appointment with the specialist to discuss your sleep disorder. When meeting with the specialist, see to it that you ask questions regarding your circumstance and explore your options with the assistance of the specialist. Note that there are various sorts of treatment for sleeping disorders, so you have to pick out the one that is suitable for you.
When choosing the type of treatment for sleeping disorders, consider the effects of this treatment to your body. Do not just choose a sleeping pill right away. Yes, taking that tablet will be much easier, however, that might not be the best that you can do. Always bear in mind that treating a disorder with drugs is not always favorable. If you can discover some natural ways to treat your sleeplessness instead? A natural treatment for sleeplessness does have a great deal of benefits over those medicines. For one thing, natural treatment procedures do not have side effects, and they cost even less compared with those drugs.
Natural treatments for insomnia consist of simple and practical activities that you can do to help you relax before bed time. A good example of a natural treatment for a sleep disorder is a change in lifestyle. For instance, if you love drinking coffee throughout the day, as well as before bedtime, cut down on that habit.
Do not drink coffee or other kinds of beverages that has caffeine in it at least three hours before bedtime. Keep in mind that caffeine in your blood will keep you awake longer. If you get rid of the source of caffeine in your blood hours before bedtime, you will have better chances of getting to sleep easily.Learn More
If your child awakens in the middle of the night shouting in sheer terror, they might be experiencing pavor nocturmus, commonly referred to as sleep terror disorder. Frequently, this is confused with nightmares, but there is a major difference, because the child often remembers exactly what caused their nightmare while they might not wake up at all throughout an episode of sleep terror disorder, and will not remember being awake.
Episodes of sleep terror disorder are prevalent in children between about three and eight years of age, although they can be experienced by older kids, as well as adults. The specific reason for sleep terror disorder is unknown, however, it is typically associateded with stress or lack of rest. During an episode, which can be frightening to the parents, normally the episode will last between ten and twenty minutes, after which the child will go back to sleep and have no memory of the event the next morning.
Figuring out the difference between sleep terror disorder and the child awakening during a bad dream should be simple enough, as the kid might have the ability to explain about monsters under the bed, and falling through space when they have a nightmare. While these frightening dreams happen during the REM sleep stage, the memory of the occasion is typically vivid when the child gets up. They will also be awake instantly after the dream, while being comforted by a parent.
Seldom will a child suffering from sleep terror disorder have any idea the next day of what terrified them awake. While a parent is holding the child throughout an episode, the child will continue to be asleep, entirely unaware they are having a problem. Regardless of repeated attempts by the parents to calm the child, they will not be consciously awake and will be incapable to talk about what triggered the fear.
If a child continues to suffer from sleep terror disorder, removing the environmental causes of the anxiety and seeing to it the child is getting appropriate sleep most evenings can really help decrease the number of sleep terror disorder episodes. In some serious and lasting cases, the physician might suggest sedatives to remove the tension, and help the child sleep throughout the night.
Parents, however, should not try to self-diagnose or medicate the child without speaking with a medical professional. There might be some concealed causes of anxiety to the child that the physician can detect and help eliminate. Usually, after the age of eight, the sleep terror disorder will vanish by itself.Learn More
If you are struggling with a sleep disorder of any kind, you can rest assured that you are not alone. In fact, there may be as many as 40 million individuals in the United States alone who are presently experiencing some kind of sleep disorder.
Some of these individuals have turned to their physician for help, while others are using over the counter remedies or merely suffering through. The good news is that there are symptoms that can be used to accurately diagnose this condition so that effective treatment options can be explored. Sometimes the remedy can be as simple as way of life changes that will help to promote an excellent night’s sleep. In other cases, your physician might recommend medication or suggest therapy as a means of overcoming your sleep disorder.
While it may seem quite simple to recognize a sleep disorder, a lack of a good night’s sleep is not the only sign that doctors will search for. Various other symptoms might include fatigue or irritability throughout the day, inability to focus or remember things, slow reactions, emotional outbursts, and an overall appearance of looking worn out.
You might also drop off to sleep easily during the day, even when carrying out activities like driving or working at your desk. You might turn to caffeinated drinks and various other methods to stay awake and alert throughout the day. Any or all of these symptoms might also point to a possible sleep disorder, and needs to be gone over with your physician.
Treatment of a sleep disorder will depend in part on exactly what type of condition you are diagnosed with. Insomnia, the inability to sleep or remain asleep throughout the night, is commonly dealt with through way of life modifications and occasionally prescribed sleep aids. Depending upon the reason behind the sleeping disorder, therapy may also be suggested. Another common sleep disorder, sleep apnea, should be identified and treated by your doctor, because there are potentially major medical problems that can result from this disorder. Treatment will frequently include devices to use during sleep, behavioral changes, and occasionally, surgery.
There are various other kinds of sleep disorders that are not as typical, but will need their own specialized treatment strategy. The best individual to identify and treat your sleep disorder is your doctor. If you are experiencing any of the above symptoms, and you suspect that a sleep disorder is the reason, it is a good idea to make an appointment with your doctor to discuss your diagnosis and treatment alternatives.Learn More
As an increasing number of people find it difficult to sleep during the night for numerous reasons, many kinds of sleep disorder treatments have actually been invented through the years. Many of these sleep disorder therapies are quite effective, and there are likewise a few of them that simply just don’t work at all.
The effectiveness of a specific sleep disorder therapy is usually influenced by the state of emotions and the environment of the person who is struggling with sleeplessness. Thus, before an individual begins on a sleep disorder treatment, he or she ought to make it a point to delve much deeper into the cause of his or her insomnia. Understanding the causes of insomnia will make treatment easier.
Among the most highly recommended sleep disorder treatments is basic relaxation. According to specialists, the most common cause of sleeplessness is stress. A lot of people who are hyperactive during the day, and those who are handling some personal issues are typically too keyed-up to sleep during the night. As a result, these people lie awake in bed through the wee hours of the morning. Some of them fall into a fitful sleep, and they commonly get up several times in the night. In any case, the outcome is often the same. Not having the ability to sleep at all or fitfully sleeping through the night can make a person feel worn out and drowsy during the day.
To fight off insomnia, a person who is under stress must learn the best ways to relax and loosen up before going to sleep. There are numerous relaxation methods that one can adopt to calm his/her nerves before bedtime. A few of these relaxation techniques consist of yoga exercises, hypnosis or simply reading a great book.
Battling off sleeplessness can be rather complicated for many people. A great deal of people are simply too stressed out and too edgy that they require more potent sleep disorder treatment like drug treatment to help them relax and get some sleep. In cases like this, the sufferer should consult his or her physician initially prior to taking any medications.
Taking over the counter drugs is not actually a great idea. Although taking sleeping pills can be very helpful at times, taking the pill is not actually advisable in the long run. Like any other forms of drugs, sleeping pills can have some adverse effects on the body. Furthermore, there is likewise the danger of becoming dependent on the drug.Learn More
The trouble with some females is that they frequently suffer from pregnancy and insomnia, and even regardless of feeling extremely exhausted and tired, sleep is something that will continue to elude them. It frequently can become a brand-new challenge that impacts both the pregnancy and their own psychological makeup as well.
Such females should follow particular steps in order to come to terms with their pregnancy and insomnia problem, and an initial step in that direction would be to wind down their day at least thirty minutes prior to their bed time.
To get over the difficulty of pregnancy and insomnia, it is suggested for patients to get rid of any tasks that are of a stimulating kind, as well as to remember to not indulge in conversations that lead to stimulation. Therefore, not making phone calls or viewing television is advised, and special mention must be made of having to stay clear of paying attention to newscasts referring to world catastrophes, which are usually highlighted in the ten o’ clock news each night.
It is also a much better idea to take a warm herbal bath with lighting not much brighter than that of candlelight, which ought to promote relaxation prior to turning in for the night. It also happens that in pregnancy and insomnia, mothers-to-be commonly wake up in the middle of the night because of maybe the movement of the unborn baby, or due to various other reasons; in such situations, when sleep does not come to them, it would be advisable to just lie and rest. If you keep a light snack by the bed, you should be able to have something to chew on in the middle of the night rather than having to get up and fetch something out of the refrigerator.
A typical issue in pregnancy and insomnia is that mothers-to-be frequently let insomnia get to them and become anxious and lose rest stressing, which only makes for even more sleep loss. Relying on sleeping pills as a solution is also not suggested, considering that it can endanger the health of your unborn infant. Rather, you would be much better off if you accept your pregnancy and insomnia for what it is. Just let it be because with time it too will have gone by.
Even reading a book at night is a method of conquering pregnancy and insomnia, while getting up and carrying out some activity that is not too stimulating will likewise help, as too will taking short naps throughout the day.Learn More
It’s 3 a.m., you cannot sleep. It’s been like this for many nights now. You understand that there are pills available that you can take to help you sleep, but, a lot of of them have abnormal side effects, and you certainly don’t want to become addicted to anything. Their is still a healthy alternative. You do not have to take a prescription to help you sleep. There are literally hundreds of natural remedies for sleeping disorders just waiting to help you get a good night’s rest.
A lot of individuals have forgotten the older, natural remedies for sleeplessness. It’s a shame, actually. These tricks and tips have been around for hundreds of years, helping folks get a great night’s sleep without using any drugs whatsoever. Our specialists have scoured the world over to find as many all natural treatments for sleeplessness they might discover; and they have brought them all here for you. So settle in, have a read, and, hopefully, you will discover a natural remedy for your sleeping disorder.
When it concerns all natural treatments for sleeplessness, there’s just no beating good old-fashioned chamomile tea. This aromatic tea is a mix of the dried leaves and flowers of the chamomile plant. Consuming two or three cups of this tea is a time honored tradition for those dealing with sleeping disorders.
If chamomile isn’t your style, there are a great number of various other herbal, natural remedies for insomnia. These remedies ought to be taken as directed on the bottle, or by your physician; usually two or three times every day. These natural herbs for sleeplessness include cat nip, valerian root, and vervain tea.
Various other natural treatments for sleeplessness aren’t ingested at all. Taking a bath with lavender fragrance in it is a tried and true technique for getting into a relaxed, sleepy state. This method has actually been proven to be so effective, in fact, that many manufacturers now offer baby bath with lavender fragrance.
Forget your grandma’s cup of hot milk, today’s natural remedies for sleeplessness include foods that should be found in every healthy diet. Believe it or not, each of the following foods can help your body to unwind at bed time, and will help you get a great night’s sleep: bananas, spinach, turkey, yogurt, and lettuce. Make sure to include a lot of these foods in your diet, and you will be able to see a dramatic reduction in your insomnia.
While there are lots of natural remedies for insomnia, they are not all suitable for everybody. If you are pregnant or nursing, talk with your doctor before implementing any of the preceding natural remedies for insomnia into your daily routine.
Everyone deals with a sleep deprived night at one time or another. There are a lot of reasons why sleep can be disturbed for a night or two, however, when sleep deprivation ends up being a chronic condition, it can lead to a lower performance at work, or a negative impact on your overall life.
Not getting sufficient quality rest can even influence your body physically, making you more vulnerable to illness and accidents. This is why it becomes so essential to seek insomnia treatment alternatives if you are experiencing the signs of sleep deprivation over the long term.
Prior to determining which insomnia treatment will work the very best for you, it is great to understand exactly what insomnia looks like. For some, this sleep disorder will suggest the inability to fall asleep during the night. Others will have problems with waking in the middle of the night, or very early in the morning, and not being able to get back to sleep. The end result will be the exact same daytime tiredness and irritability, failure to concentrate, and difficulty staying awake.
If you are experiencing any of these signs, it might be time to talk to your physician about the very best insomnia treatment for you. If your insomnia is still relatively moderate, you might be able to treat the problem by yourself at home. This might consist of modifications to your routine, like staying clear of a heavy meal, or exhausting exercise too close to bed time. You might attempt following a routine evening schedule that consists of a late night bath or various other methods for relaxing. You will likewise want to ensure that you go to bed and get up at the exact same time every day to help train your body to an appropriate sleep time. For many, simple behavioral changes like these are sufficient sleeplessness treatments, and no additional intervention will be needed.
If you find that you need extra insomnia treatment alternatives, your physician will have more remedies for you to try out. These may consist of a medicine that can be used temporarily, in case your sleep deprivation is influencing your life in apparent and unfavorable ways. Your doctor might have additional behavior modifications that you can attempt that will attend to the underlying reasons behind your insomnia. In some cases, your doctor may likewise recommend counseling as an insomnia treatment. The good news is that there are many options in sleeping disorder treatment that will help get you back on the path to an excellent night’s sleep.Learn More
For many people sleeplessness is an occasional annoyance, triggering them to lose rest for a night or two while for others it is a continuous problem. For occasional sleeplessness, medicines offered over the counter can assist an individual sleep and stay asleep throughout the night, nonetheless adverse effects of a few of these medications might cause other troubles. In addition, taking sleeplessness medicines can mask other, more serious rest disturbances.
Usually, insomnia is called the inability to drop off to sleep and remain asleep, and some of the typical causes consist of anxiety and pain. A number of various insomnia medications can assist the person get to sleep. However, some of them can produce a reliance on the medicines after long-lasting use. In addition, some of the over the counter insomnia medicines include antihistamines that can cause an adverse communication with other medications being taken.
Some of the more recent insomnia medications on the market work well in helping people sleep rapidly but throughout tests lots were getting up in the middle of the night. They were then reformulated for an extended release of the medicine to allow them to continue to be sleeping throughout the night. One of the cautions that included many of the present crop of medicines is that the individual must have the time to sleep a minimum of seven or eight hours as getting out of bed faster can trigger drowsiness throughout the day.
In most cases insomnia is a sign of other issues and taking insomnia medicines that are aimed at the issue can be much better than simply taking a sleeping pill. As an example, one medicine is aimed at the sleep cycle and not at depressing the central nerves. This helps reset the circadian clock without the danger of being mistreated and has shown to be safe for lasting use.
Antidepressants might be suggested as one of the sleeplessness medicines for those who have trouble sleeping due to tension or depression. The medication deals with the depression, which in turn normally helps the individual sleep faster. Some of the older sleeping disorder medicines were made to remain in the system longer and are utilized for sleep disorders such as sleep walking and night terror.
These medicines can trigger fatigue during the day along with develop a dependency where the person will always require them to drop off to sleep. These insomnia medicines are not offered over the counter and needs to not be taken unless directed by your physician.Learn More
Dyssomnias are a broad classification of sleeping disorders that make it difficult to get to sleep, or to remain sleeping.
Dyssomnias are primary disorders of initiating or maintaining sleep or of excessive sleepiness and are characterized by a disturbance in the amount, quality, or timing of sleep.
Patients may complain of difficulty getting to sleep or staying asleep, intermittent wakefulness during the night, early morning awakening, or combinations of any of these. Transient episodes are usually of little significance. Stress, caffeine, physical discomfort, daytime napping, and early bedtimes are common factors.
Disorders in this Category
Insomnia (or sleeplessness) is most often defined by an individual’s report of sleeping difficulties. While the term is sometimes used in sleep literature to describe a disorder demonstrated by polysomnographic evidence of disturbed sleep, insomnia is often defined as a positive response to either of two questions: “Do you experience difficulty sleeping?” or “Do you have difficulty falling or staying asleep?”
Thus, insomnia is most often thought of as both a sign and a symptom that can accompany several sleep, medical, and psychiatric disorders, characterized by persistent difficulty falling asleep and/or staying asleep or sleep of poor quality. Insomnia is typically followed by functional impairment while awake. One definition of insomnia is difficulties initiating and/or maintaining sleep, or nonrestorative sleep, associated with impairments of daytime functioning or marked distress for more than 1 month.”
Insomnia can be grouped into primary and secondary, or comorbid, insomnia. Primary insomnia is a sleep disorder not attributable to a medical, psychiatric, or environmental cause. A complete diagnosis will differentiate between:
- insomnia as secondary to another condition,
- primary insomnia co-morbid with one or more conditions, or
- free-standing primary insomnia.
Types of insomnia
Insomnia can be classified as transient, acute, or chronic.
- Transient insomnia lasts for less than a week. It can be caused by another disorder, by changes in the sleep environment, by the timing of sleep, severe depression, or by stress. Its consequences – sleepiness and impaired psychomotor performance – are similar to those of sleep deprivation.
- Acute insomnia is the inability to consistently sleep well for a period of less than a month.
- Chronic insomnia lasts for longer than a month. It can be caused by another disorder, or it can be a primary disorder. Its effects can vary according to its causes. They might include muscular fatigue, hallucinations, and/or mental fatigue. Some people that live with this disorder see things as if they are happening in slow motion, wherein moving objects seem to blend together. Can cause double vision.
Parasomnias are a category of sleep disorders that involve abnormal and unnatural movements, behaviors, emotions, perceptions, and dreams that occur while falling asleep, sleeping, between sleep stages, or during arousal from sleep. Most parasomnias are dissociated sleep states which are partial arousals during the transitions between wakefulness and NREM sleep, or wakefulness and REM sleep.
A night terror, also known as a sleep terror or pavor nocturnus, is a parasomnia disorder that predominantly affects children, causing feelings of terror or dread. Night terrors should not be confused with nightmares, which are bad dreams that cause the feeling of horror or fear. An estimated 1-6% of children have at least one night terror in their life but have no memory of the occurrence.
Children from age two to six are most prone to night terrors. They affect about fifteen percent of all children, although people of any age can be affected. Episodes may happen for a couple of weeks then suddenly disappear. The symptoms also tend to be different, with the child being unable to recall the experience. While nearly arisen, hallucinations occur.
Children who have night terrors are usually described as ‘bolting upright’ with their eyes wide open, and a look of fear and panic. They will often scream. Further, they will usually sweat, breathe fast and have a rapid heart rate (autonomic signs). Although it seems like children are awake during a night terror, they will appear confused, be inconsolable, and will not recognize others.
Strong evidence has shown that a predisposition to night terrors and other parasomniac disorders can be passed genetically. Though there are a multitude of triggers, emotional stress during the previous day and a high fever are thought to precipitate most episodes. Ensuring the right amount of sleep is an important factor. Special consideration must be used when the subject suffers from narcolepsy, as there may be a link.
Though the symptoms of night terrors in adolescents and adults are similar, the etiology, prognosis and treatment are qualitatively different. These night terrors can occur each night if the sufferer does not eat a proper diet, get the appropriate amount or quality of sleep (e.g. sleep apnea), is enduring stressful events in their life or if they remain untreated. Adult night terrors are much less common, and often respond to treatments to rectify causes of poor quality or quantity of sleep. There is no scientific evidence of a link between night terrors and mental illness. There is some evidence of a link between adult night terrors and hypoglycemia. In addition to night terrors, some adult night terror sufferers have many of the characteristics of depressed individuals including inhibition of aggression, self-directed anger, passivity, anxiety, impaired memory, and the ability to ignore pain. When a night terror happens it is typical that person can wake themself up screaming, kicking, and often can not make out what they are saying. Often the person can even run out of the house (more common among adults) which can then lead to violent actions.Learn More