Getting More Sleep

Can Improve Your Health

Lack of Sleep is the Most Common Sleep Complaint Among Americans

By LARA SALAHI and CHRISTINE BROZYNA

ABC News: Feb. 18, 2010

• President Bill Clinton’s stamina kept him so keyed up as he travelled around the world recently that it seemed hard to keep up with him, or figure out where we would see him next.
• Clinton seemed to blame his recent heart troubles — he was fitted with stents to reopen a clogged artery on a lack of sleep.
• “I tell you what. I was quite tired over Christmas and afterward,” the former president said at a recent press conference. “But from the time of the Haiti earthquake which was a month ago today, I’ve been working a lot without sleeping much.”
• And Clinton’s not the only one. Lack of sleep is the most common sleep complaint among Americans, according to the National Sleep Foundation.
• Researchers say lack of sleep is connected to cardiovascular disease, hypertension and high blood pressure. It also compromises the immune system, contributes to obesity and severely impairs mental judgment. Dieting might be more difficult too. Recent findings also show that when you are sleep deprived, your body actually boosts production of the hormone that makes you hungry.
• But research suggests that getting just one extra hour of sleep each night could dramatically affect your health. In fact, researchers from the University of Chicago found that those who bumped up their hours of sleep, from 6 to 7 hours had a 33 percent decreased chance of having clogged arteries.
• But while the thought of sleeping in may seem enticing, for many Americans, it’s easier said than done.

Struggling to Stay Awake

• Susan Roberts of Dahlonega, Ga. suffered from insomnia since childhood.
• “I have been struggling with being sleepy all the time. Driving home from work I would have to stop and get a soda and a candy bar just to keep me awake,” Roberts said. “When I do fall asleep I end up waking up every two hours.”
• She wakes up at 3:30 a.m. each morning and drives 53 miles one way to work — a routine she says she finds exhausting. Yet, she’s unable to rest. After many waking nights, Roberts said she felt her health and emotional well-being was at risk. Roberts eventually checked herself into the Northside Hospital Sleep Disorder Center in Atlanta.

How to Get that Extra Hour

• Amid the hustle of every day stress, there are some simple steps people can take to get a better night’s sleep.
• “You need to set aside the time for sleep. You need a few hours to unwind before. It takes time for the brain to wind down,” said Dr. Charles Czeisler, professor of sleep medicine at Harvard Medical School.
• At Northside Hospital Sleep Disorders Center Roberts was taught “sleep hygiene,” — a healthy routine that should be practiced before bed.
• Stimulants — soda, chocolate, any kind of caffeine — should be avoided at least four hours before bed, she said. She also said that you should not exercise three to four hours prior to sleep. Eating a light meal and eliminating alcohol consumption also helps. And lights should be dimmed and the TV turned off to help prepare the mind to relax into a slumber.
• Roberts even quit cleaning her house at night. “I was having a problem going to sleep,” she said. “And doing heavy housework, I might as well have gone to the gym and worked out.”
• And calling it an earlier night may show some benefits. In a 2009 study published in the New England Journal of Medicine, heart attacks in Sweden rose by 5 percent in that first week of spring, when many people were adjusting to losing an hour of sleep. In the fall when the clocks are reset, heart attacks dropped, according to the study.
• “Most of these findings are so recent that the average physician is unaware of the link between chronic sleep deprivation and cardiovascular disease,” said Czeisler.
• After learning more about her own pre-bed habits and changing some behaviors, Roberts is now on the right track with her sleep. She’s in bed by 9:30 p.m.and clocks in at least six hours of sleep– not ideal, but a major improvement for Roberts. Many know that it is not easy to get that extra hour, but as Roberts learned, never has it been so clear that its worth trying.
• “I feel more alive, I have more energy, I can get my job done,” she said. “I’m not sitting at my desk falling asleep.”

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First, I want to say that I’ve been using this method for quite a while, and it’s been showing some AMAZING results. I think it’s the easiest approach and has shown the best, most consistent results, and I’ve been trying them ALL for the last 2 years or so. It is far easier to induce out of body experiences (OBE) while in a lucid dream state, and this method works well whether you are inducing lucid dreams or out of body experiences.  By using this method I have around a 60% chance of successfully inducing a lucid dream or an OBE whenever I make the time to use it.

So needless to say, I’m awestruck with the dramatic increase and attribute it to this technique which I’m going to pass along to anyone who hasn’t heard of it. It’s been mentioned a lot before and it is actually alluded to in the MILD technique by Stephen LaBerge and some people refer to it as the “napping” technique, but I think “napping” is too general a term for the process.

The Sleep/Wake/Back-to-Bed Method 

1. Go to bed for 6 hours or so
2. Then wake up  
3. Stay awake for an hour or so (about 20-60 minutes)  or at least until you are “awake” and not sleepy-headed or foggy-minded

•  
  • …get out of bed and do something    
  • …you HAVE TO get out of bed!!!    
  • preferably record your dreams in your dream journal
  • or do some reading about lucid dreaming.

      4. Then go back to bed using whatever technique you normally use to induce your Lucid Dreamings:

•  
  • MILD technique
  • affirmations
  • counting
  • trance induction
  • visualization
  • grounding your awareness, etc…

Now it is lucid dreaming time!!! 

The timing can be adjusted to suit your purpose but it is advisable to get a lot of sleep (6 hours is perfect) and then stay up until you are no longer groggy minded and sleepy-headed. Once you are awake, sometimes 20 minutes will be enough for me, and then I’ll go back to bed with amazing results.

One key thing I’ve learned is to “set the pattern” by establishing a routine of doing this on a regular basis.  I’ve been doing it off and on with good results, but once I buckled down and made it a priority the results were phenomenal.  The KEY is to be consistent and get the routine engrained and absorbed into your subconscious. With time it seems to be getting easier and easier, and as a bonus effect of all this induced lucidity you can expect to have extra spontaneous lucid dreams during the night. It’s like an added bonus plan.

It literally works like magic.  The only thing you have to do is arrange your sleeping pattern so that you can use this Sleep/Wake/Back-to-Bed method. 

Read more about Lucid Dreaming at:

• Visit the BRAINWAVE MIND VOYAGES Website at: http://go.to/mindvoyages
• Or visit BIRD’S LUCID DREAMING WEBSITE at: http://how.to/luciddream
• Or GET INVOLVED at The dREaM Initiative at: http://come.to/dreamresearch

• Dream recall usually fades rapidly after the onset of wakefulness, suggesting that dreams are not incorporated into either short- or long-term memory.
• Dream recall is increased in the following situations. wakefulness Narcolepsy in which REM sleep intrudes into partial the number of awakenings during the night

• Narcolepsy in which REM sleep intrudes into partial wakefulness
• Insomnia
• Dream recall increases in proportion to due to the number of awakenings during the night
• Abrupt wakenings from REM sleep
• This is usually due to environmental stimuli such as noises.Sleep fragmentation caused by obstructive sleep apnoeas only occasionally leads to dream recall, probably because of the extent of the fragmentation of REM sleep which prevents dreams from becoming fully formed.
• Pregnancy
•  Fever
•  REM sleep rebound due to either REM sleep deprivation or withdrawal of drugs, such as tricyclic antidepressants, benzodiazepines, barbiturates or alcohol.

Recall of dreams is less frequent in the following situations:  

• Dream recall may be absent in conditions such as progressive supranuclear palsy and multiple system atrophy, particularly of the olivo-ponto-cerebellar atrophy type.
• Loss of dream recall is usually associated with loss of saccadic eye movements, although pursuit movements are retained

•  Emotional events of the previous week are strongly represented. Dreams are reactive and are more closely linked to pre- than post-sleep thoughts and emotions.
• Previous experiences are often recreated. Some external stimuli occurring during sleep are ignored and others are incorporated into the dream narrative in a modified form.
• These are almost always self-centred or personal, and death of the dreamer never occurs in the dream.
• There is a limited number of main themes of dreams. These are connected to basic biological needs that are common to all individuals.
• Aggressive or hostile behaviour towards others or towards the dreamer, resulting in dominance or submission, may manifest in dreams by various actions and emotions.
•  Dreams that have a content of bonding to other people, or a sexual content, or that are related to feeding are common.
•  Many people have repetitive dreams or dream themes and the frequency of repetitive dreams is related to the intensity of the individual’s concern about the topic.
• The content of the dreams also varies according to the following factors. 

• Sleep disturbances in infants, children, and adolescents, particularly bedtime problems and prolonged night wakings, are among the most common and challenging complaints in pediatric practice:
  • difficulty settling and frequent night wakings in up to 40% of infants
  • bedtime resistance
  • delayed bedtime sleep
  • disruptive night wakings in 25% to 50% of preschoolers
  • bedtime resistance in school-aged children ranging from 15% to 27%
• There is an alarming grows of evidence showing that childhood sleep disturbances may have a wide-ranging impact on:
  • children’s health
  • behavior
  • mood
  • neurobehavioral parameters such as
    • attention
    • cognition
    • memory
  • school performance
  • parental stress and family life

Treatment of sleep disorders in children

• A number of practically sound and very effective behavioral and cognitive/behavioral approaches to the treatment of pediatric insomnia, have been developed over the years
• Although most sleep disturbances in children are managed with behavior therapy alone, pharmacologic intervention or a combination of behavioral and pharmacologic interventions has also been used by both parents and practitioners to treat symptoms of insomnia in children and adolescents
• A wide variety of medications have been prescribed or recommended by pediatric practitioners for sleep disturbances in children, including
  • antihistamines
  • chloral hydrate
  • barbiturates
  • phenothiazines
  • tricyclic antidepressants
  • benzodiazepines
  • agonists.
• In addition, over-the-counter medication (OTC) such as
  • diphenhydramine
  • melatonin and
  • herbal preparations
  • are frequently used by parents to treat sleep problems with or without the recommendation of the primary care provider
• An empirical basis for the use of these drugs is largely lacking
• Few studies have examined the effectiveness of therapy using rigorous techniques such as:
  • randomization
  • placebo control, and
  • blinded participants and providers
• Most reports of hypnotic/sedative treatment of children 
• In addition, there are currently no medications labeled for use in children by the US Food and Drug Administration

Prescription Drugs

What do we know about actual  medications used in pediatric practice for difficulty initiating and maintaining sleep in children and adolescents?

• A number of studies from Europe suggest that even in infants and preschoolers, sleep complaints often dominate the presenting symptoms 
  • In one German survey of sleep disturbances accounted for 35% of prescriptions for infants up to 1 year of age and were the most common reason for prescribing a drug therapy to infants
  • Sleep disturbances were also the most common reason for prescribing medications to preschoolers, 23% of whom were given a drug therapy for sleep disturbances
  • In study in France
    • 12% of primary school children had used a psychoactive drug, most often prescribed for a sleep disturbance,
    • 39% of these children had received the medication on a daily basis for 1 to 2 years
• Another parent-report study from England found that by 18 months, 25% of first-born children had been given sedatives
• Finally, medications have also been used to facilitate sleep in adolescents
  • in 2 large French surveys, 10% to 12% of the respondents reported use of prescription or over-the-counter drugs for sleep disturbances 

The table below shows prescription medication that has ben prescribled for children’s sleep treatment for the past 6 months:   

• Because children are growing, medication should be a last resort to treat sleep disorders
• In general, doctors suggest behavioral treatments first
• Some simple sleep time strategies, such as starting a bedtime routine or limiting activity before bed, are usually the most helpful treatments.

The following guide includes most of the medications used to treat child and adolescent mental disorders:

• It lists the problems each medication might treat and some of the common side effects
• This guide is intended to be informative and useful, not necessarily comprehensive
• Children should take these medications only under the careful supervision of their physicians and family doctors
• Listed are only those adverse effects that occur more commonly and those that are rare but potentially serious
• Always alert your physician about any other medications, over the counter pill and ‘alternative treatments’ that you may be taking.

Stimulants

Common Side Effects of Sleeping Pills

Along with these possible risks, sleeping medications can have side effects based on the patient’s age, dose levels prescribed and the half-life of the medication (In general, shorter half-lives are better, because the medication is metabolized more efficiently to avoid daytime side-effects). The possible side effects to sleep medication include:

• daytime drowsiness
• diarrhea
• dizziness
• lack of concentration
• lightheadedness
• poor coordination.

Watch Video:

Depression in childhood and adolescence becomes more and more alarming, especially for the last 10-15 years. There is a serious and growing concern, with prevalence rates of 1–3% in of school-age children and rising to 5–6% in adolescents. These rates more than double in clinical samples, with 8–15% in children and over 50% in adolescents.

• Recent study conducted in 2006 suggests the correlation between sleep and depression in children may be stronger than that of childhood anxiety and sleep disturbances
• Reports of robust associations among depression and sleep disruption are common among adult populations 
• In contrast, the picture is less clear for children and adolescents
  • only a few studies show delayed sleep onset
  • increased awake time, and
  • shortened REM latency 
• It appears relatively consistent is many studies that the correlation between sleep disorders and depression becomes stronger as children mature into adolescence and adulthood.

Children with depressive disorders 

Children with depressive disorders typically present with:

• apathy
• loss of interest in activities that are usually pleasurable
• decreased motivation and impaired performance at school
• changes in both sleep patterns and appetite
• social withdrawal, and 
• somatic complaints

Case Studies

• In a study of 187 children and adolescents with major depression, 74% reported significant insomnia
• Aside from depressed mood, sleep disturbances are among the most prevalent symptoms of depression in adolescents 
• Adolescents who present with depression display high rates of sleep disturbance and those who present with complaints of poor sleep display high rates of depression
• As research suggests, lack of sleep leads to:
  • feelings of fatigue
  • apathy at school
  • impaired academic and social functioning
  • reduced levels of motivation, and
  • impaired ability to regulate mood and emotional responses
• Early studies of children with depression noted subjective reports of unability to return to sleep after waking prematurely, and he following hypersomnia
• The strong correlation between depression and sleep disturbance has led some researchers to conceptualize sleep disruptions as prodromal symptoms of depression, an idea which also has been applied to the development of some anxiety disorders by examining a large sample of young adults across a 3.5-year period
• It has been found that the presence of a sleep disorder almost doubled the risk of developing depression
• The study found that children who experienced sleep disturbances (as reported by mothers) were at significantly increased risk for developing a subsequent anxious/depressed condition
• This association increased with age and was stronger than that with other mental disorders
• These results are confirmed by Liu and colleagues in 2007, with 73% of depressed children presenting with either insomnia or hypersomnia
• Sleep disturbed children also showed higher levels of depression and were more likely to have an anxiety disorder compared to children without sleep disturbances.

Watch Video: In children, signs of depression include excess sleep, avoidance, the creation of headaches and stomach aches to avoid activities, excess eating and a decrease in the enjoyment of pleasurable activities. Seek a family physician or therapist if a child shows signs of depression with help from a psychotherapist and licensed mental health counselor in this free video on depression.
 

Last update Dec 27, 2009

Sleep disruption in children

Sleep disruption in children with panic disorder may be due to the following symptoms

• nervous apprehension and/or
• fear of separating from caregivers at bedtime

Nocturnal panic (NP) involves:

• an abrupt awakening from sleep in a state of panic without an obvious trigger, and
• is a common presentation among adults with panic disorder

Notably, NP occurs more often in those with a history of an anxiety disorder during childhood, highlighting the need to identify how these symptoms may affect future sleep patterns later in development.

We need to distinguish nocturnal panic from

• sleep terrors
• nightmares
• sleep apnea, and
• seizures.

Watch Video:  Children and teens with Panic Disorder experience unexpected and repeated panic attacks. This is typically followed by at least one month of concern about having additional attacks and/or a fear of something bad happening because of the panic attack (such as going crazy, losing control, or dying).

Key Points:

• * Panic Disorder usually begins in late adolescence
• * Girls are more likely to experience panic attacks than boys
• * Children and teens with a family history of anxiety or depression are at greater risk for developing Panic Disorder
• * Problems associated with Panic Disorder include low self-esteem, poor school performance, problems with peer and family relationships, difficulty separating from parents or transitioning from home to school, sleep problems, and depression, as well as drug or alcohol use in teens.

Last update Dec 27, 2009

Generalized anxiety disorder (GAD) is a condition marked by excessive anxiety and worry that is difficult to control and causes clinically significant distress or impairment in daily functioning.

• While individuals with other anxiety disorders such as social phobia or obsessive-compulsive disorder often complain of sleep difficulties, difficulty sleeping is not considered a key symptom of those disorders
• A diagnosis of GAD in children demonstrates
  • chronic worry
  • difficulty controlling the worry, and
  • the presence of at least one of six additional symptoms
    • One of these involves sleep disturbance
    • difficulty falling asleep
    • staying asleep, or
    • restless and unsatisfying sleep
• The symptom overlap between GAD and disturbed sleep is especially noteworthy.

Recent studies show rates of “sleep disturbances” and “trouble sleeping,” ranging from 42% to 66% among children and adolescents with GAD. A recent study by Alfano (2007) addressed this gap, noting not only that sleep-related problems are more prevalent among youth with GAD than with other anxiety disorders, but that the most common specific sleep disturbance is insomnia followed by a reluctance or refusal to sleep alone.

Watch Video:  Offering house-calls exclusively, Dr. Andy Oakes-Lottridge is able to give his patients a level of convenience not seen for many decades. Dr. Andy sees patients of all ages, and has hospital credentials for both pediatrics (newborns, children, adolescents) and adult medicine in Lee County, Florida.

Last update Dec 27, 2009

• Stress is known to be a cause of transient insomnia
• a diagnosis of post-traumatic stress disorder (PTSD) is given when associated symptoms are particularly severe or persistent
• Symptoms of PTSD include the followoing:
  • re-experiencing of a traumatic event through intrusive and distressing thoughts
  • nightmares (and associated disturbances in sleep)
  • intense physiological arousal
  • avoidance behavior
• Common sleep disruptions for children with PTSD include:
  • difficulty falling asleep
  • difficulty maintaining sleep
  • parasomnias such as nightmares and bedwetting.
• In a recent study by Noll, Trickett, Susman, & Putnam in 2006 childhood sexual abuse remained associated with significant sleep disturbances 10 years after the disclosure
• Children who have been abused also demostrate
  • prolonged sleep latency
  • decreased sleep efficiency
  • higher levels of nocturnal activity compared to both depressed and nonabused children

Watch Video:

Post Traumatic Stress Disorder (PTSD) is an anxiety disorder that can develop after experiencing or witnessing a major trauma. Children and teens with PTSD can have a number of symptoms after a trauma that fall into three categories:

• Reliving the trauma in some way
• Attempts to avoid anything that reminds the child or teen of the trauma
• Very high anxiety (also called “hyperarousal”) and being easily startled. Children and teens with PTSD usually have some symptoms from each of these categories. 

•  Anxiety sleep disorders are among the most common psychiatric diagnoses in children and adolescents with approximate prevalence rates of 17% among children and adolescents. A recent study by Alfano, Ginsburg, & Kingery in 2007 who examined sleep in 128 children and adolescents with anxiety disorders found that 88% had at least one sleep-related problem, and over half had three or more sleep disturbances (most commonly insomnia, nightmares, and reluctance/refusal to sleep alone).
• A longitudinal study of 943 children found that symptoms of sleep disturbance in early childhood were associated with the presence of anxiety disorders 
• Another study found that fearful children took nearly an hour longer than nonfearful children to fall asleep.
• Nighttime fears are very common in preschool and school-age children
• These fears are heterogeneous and may be related to the following symptoms:
  • personal safety
  • parents separation
  • worry about the loss of loved ones
  • fear of imaginary creatures
  • fear of frightening dreams
  • fear of the dark
  • concerns about mounting academic and social pressures

Watch Video: National television segment on Po Bronson’s New York Magazine article on how small sleep differences have a major impact on kids grades and risk of obesity. 

Last update: Dec 26, 2009

The following results have been shown by medical researches over the analysis of sleep disturbances in children:

• Disturbed sleep is one of the most common concerns presenting at pediatric clinics
• Thre is a definite relation between pediatric sleep disorders, anxiety, and depression in children and adolescents
• Prevalence rates of sleep disturbances in childhood vary depending on the age group surveyed
• 10–30% of children experience significant sleep disturbances
• A community survey conducted back in 1997 of 987 parents of elementary school-aged children reported the following problems related to children’s sleep behaviors:
  • Bedtime resistance (27%)
  • Difficulty with morning wakening (17%)
  • Complaints of fatigue (17%)
  • Delayed sleep onset (11%)
  • Nnighttime wakenings (7%).
• Rates are even higher in studies examining clinical child populations with:
  • Restless sleep (43%)
  • Night wakings (47%) affecting a substantial number of children.

Sleep disturbances have been found to co-occur with a number of psychiatric disorders, including symptoms such as: 

• anxiety
• depression
• attention-deficit
• hyperactivity disorder
• autism
• mental retardation

For some children, sleep problems may result purely from poor habits and sleep hygiene; for others the sleep disturbance may represent a precursor or prodromal expression of a more serious emotional disorder  or underlying neurobiological condition.

Sleep and Anxiety in Children

• Anxiety sleep disorders are among the most common psychiatric diagnoses in children and adolescents with approximate prevalence rates of 17% among children and adolescents. A recent study by Alfano, Ginsburg, & Kingery in 2007 who examined sleep in 128 children and adolescents with anxiety disorders found that 88% had at least one sleep-related problem, and over half had three or more sleep disturbances (most commonly insomnia, nightmares, and reluctance/refusal to sleep alone).
• A longitudinal study of 943 children found that symptoms of sleep disturbance in early childhood were associated with the presence of anxiety disorders 

Watch Video: 

Last update Dec 26, 2009

Brand Name: Valium, Diastat

Drug Class:

Diazepam is an anti-anxiety medication in the benzodiazepine family, the same family that includes:

• alprazolam (Xanax)
• clonazepam (Klonopin)
• lorazepam (Ativan)
• flurazepam (Dalmane)
• and others.

Diazepam and other benzodiazepines act by enhancing the effects of gamma-aminobutyric acid (GABA) in the brain. GABA is a neurotransmitter (a chemical that nerve cells use to communicate with each other) that inhibits activity in the brain. It is believed that excessive activity in the brain may lead to anxiety or other psychiatric disorders.

Preparations: 

Tablets: 2, 5, and 10 mg. Solution: 5 mg/ml. Injection: 5 mg/ml. Rectal Gel: 2.5, 10, and 20 mg.

Recommended for:

• Diazepam is used for the treatment of anxiety disorders.
• Diazepam also is used for the treatment of
  • agitation
  • tremors
  • delirium
  • seizures
  • hallucinations resulting from alcohol withdrawal
• It is used for the treatment of seizures and relief of muscle spasms in some neurological diseases.

Dosage:

• Diazepam may be taken with or without food
• Diazepam is metabolized by the liver and excreted mainly by the kidney
• Dosages of diazepam may need to be lowered in patients with abnormal kidney function
• The usual oral diazepam dose is 2-10 mg given 2-4 times daily
• The usual rectal dose is 0.2-0.5 mg/kg and depends on the age of the patient.

Watch Video: Diazepam 

Last update Dec 24, 2009

Brand Name: Ativan

Drug Class and Mechanism: Lorazepam is a drug used for treating anxiety.

It is in the benzodiazepine family, the same family that includes

• diazepam (Valium)
• alprazolam (Xanax)
• clonazepam (Klonopin)
• flurazepam (Dalmane)
• and others.

It is thought that excessive activity of nerves in the brain may cause anxiety and other psychological disorders. Gamma-aminobutyric acid (GABA) is a neurotransmitter, a chemical that nerves in the brain use to send messages to one another. GABA reduces the activity of nerves in the brain. Lorazepam and other benzodiazepines may act by enhancing the effects of GABA in the brain. Because lorazepam is removed from the blood more rapidly than many other benzodiazepines, there is less chance that lorazepam concentrations in blood will reach high levels and become toxic. Lorazepam also has fewer interactions with other medications than most of the other benzodiazepines. The Federal Drug Administration (FDA) approved lorazepam in March 1999.

Watch video: Ativan allows you to relieve anxiety and anxiety disorders. It makes you feel better. Buy Ativan online now safely and discreetly.Successfully relieves the short-term symptoms of excessive anxiety when administered in small dosages several times a day.Ativan has been found to be one of the more addictive drugs.

Last update Dec 24, 2009

• Those that put you asleep and
• Those that keep you asleep…

The difference is their clearance times. Ambien and some of the others sleep medications have a clearance half-life of 2 hours. They help you get asleep. To keep you asleep you need sleep medication with several hour of half life. It will carry over to the next day and also build up in your system.

If you take Ambien at bedtime and stay in bed for eight hours there is theoretically only about 6 % of the original dose still in you. Hence your digesting system should not be at risk. By far, the best sleep aid is Ativan (generic name Lorazapam).  It has about 8-hour half life, so there is some carry-over and a build up. This medicine has been around for a long time as an anti-anxiety drug.

For more information about sleep medication please see Sleep Medication section on this site.

Watch Video: Sleep Aids – Learn about the most effective natural sleep aids to cure insomnia and sleep deprivation.

Last update Dec 24, 2009

Many seniors also notice changes in their sleep patterns occuring more frequently, directly proportional to the severity of the observed illness other then sleep disorders, such as Alzheimer’s. There is an evidence that sleep changes become more common in later stages of the disease, but some studies have also found them in early stages.

Sleep changes in people with associated disorders

• Difficulty faling asleep and maintaining sleep.Many people with anxiety, depression, or Alzheimer’s desease wake up more often and stay awake longer during the night. Brain wave studies show decreases in both dreaming and non-dreaming sleep stages, that is REM and NREM cycles.
• Daytime napping and other shifts in the sleep-wake cycle. Individuals may feel very drowsy during the day and then be unable to sleep at night. They may become restless or agitated in the late afternoon or early evening, an experience often called “sun downing.” Experts estimate that in late stages of Alzheimer’s, individuals spend about 40 percent of their time in bed at night awake and a significant part of their daytime sleeping. In extreme cases, people may have a complete reversal of the usual daytime wakefulness-nighttime sleep pattern.

A person experiencing sleep disturbances should have a thorough medical exam to identify any treatable illnesses that may be contributing to the problem. Examples of conditions that can make sleep problems worse include:

• Sleepiness and Depression
• Restless legs syndrome, a disorder in which unpleasant “crawling” or “tingling” sensations in the legs cause an overwhelming urge to move them
• Sleep apnea, an abnormal breathing pattern in which people briefly stop breathing many times during the night, resulting in poor sleep quality

Studies have found that sleep medications generally do not improve overall sleep quality for older adults. Other problems, such as side effcts often result in higher chance of falling and other risks that may outweigh the benefits of other type of treatment.

Non-medication treatment for sleep changes

The purpose of non-medication treatments is improving Sleep Habits and Higeine and sleeping environment by reducing daytime napping, as well as helping a person for a healthy night sleep. Several thing sleeping for improving sleep environment and promoting good night rest for those who are a victime of anxiety, depression, panic attacks, parfasomnias, dusomnias, and Alzheimer’s:

• Maintain regular times for evening meals, bedtime and awakening in the morning
• Search for morning sunlight awakning signal
• Practice regular daily exercise, however, not later than three hours prior to the bedtime
• Avoid alcohol, caffeine and nicotine
• Treat any pain before going to bed
• If your medication consists of cholinesterase inhibitor (tacrine, donepezil, rivastigmine or galantamine), avoid taking this medicine before bedtime
• Make sure the bedroom temperature is comfortable and not too hot
• Avoid staying in bed while awake; use the bed only for sleep
•           Refrain watching television during periods of wakefulness

Medications for sleep changes

In some cases, non-drug treatment fail to work; or the sleep changes are combined with disruptive night-time behaviors. For those individuals who require medication, medical experts recommend that their treatment “begin low and go slow.”

• There is a great risk of sleep-inducing drugs for olderly people who are cognitively impaired. They include:
  • increased risk for falls
  • fractures
  • confusion
  • decline in the ability to care for oneself.
• Sleep medications, when used, should be discontinued after a regular sleep pattern is established.
• The type of medication prescribed by a doctor is often influenced by behaviors that may accompany the sleep changes. Examples of medications used to treat sleep changes include:
  • Tricyclic antidepressants
  • Nortriptyline
  • Trazodone benzodiazepines
  • Lorazepam
  • Oxazepam
  • Temazepam
  • “Sleeping pills” such as:
    • chloral hydrate
    • zaleplon
    • zolpidem
• “Atypical” antipsychotics such as:
  •  
    • haloperidol
    • onlanzapine
    • risperidone

• severe allergic reactions
• negative behaviors during sleep, such as driving while asleep.

The drugs that have been associated with these side effects include:
Ambien/Ambien CR

• Butisol Sodium
• Carbrital
• Dalmane Doral
• Halcion
• Lunesta
• Placidyl
• ProSom
• Restoril
• Rozerem
• Seconal
• Sonataw

Talk with your family doctor about all the risks if you are taking any of these medications

The National Sleep Foundation recommends that if you use sleeping pills, you should follow the instructions provided by your physician that is included in the package insert. It is important that you tell your doctor about any other drugs you are using, including non-prescription medicines and alcohol. If serious side effects occur, contact your family doctor immediately.

• sleepiness
• calmness
• slowed breathing,relaxation
• reduction of anxiety
• staggering gait
• slurred speech
• poor judgment
• slow reflexes.

Sedatives may be referred to as:  

• tranquilizers
• depressants
• anxiolytics
• soporifics
• sleeping pills
• downers
• sedative-hypnotics. 

Many of these drugs, at high doses or when they are abused,  can cause unconsciousness and death!

Sedatives and their use: Recommendations

Four drugs used to treat insomnia being widely promoted to both doctors and consumers:

• zolpidem (Ambien and Ambien CR)
• eszopiclone (Lunesta)
• ramelteon (Rozerem)
• zaleplon (Sonata) Coution:

  Proprietary sleep aids and sedatives can cause delirium, coma and occasionally death in children and adults. The constituents in sleep aids that significantly effect central nervous system activity are bromides, methapyrilene, pyrilamine and scopolamine (hyoscine). Constituent proportions and mixtures vary greatly at different times since manufacturers make frequent adjustments. The effects of toxicity resulting from the misuse of ethylenediamines include nausea, vomiting, blurred vision, incoordination, tremors, dry mouth, constipation and an acute poisoning syndrome. Management of adverse reactions produced by either methapyrilene or pyrilamine consists of dosage reduction or discontinuation. The acute poisoning syndrome requires implementation of general symptomatic and supportive principles. (From Unbound Medicine, by Dr. Thornton WE) 

  While effective, these medicines are not necessarily better than older, less expensive drugs for many people who need a sleep aid for a night or two. For example, non-prescription drugs containing antihistamines (Benadryl, Nytol, Tylenol PM, and Sominex) and older prescription sedatives called benzodiazepines may work just as well.

  Among the benzodiazepines approved as sleep aids are:

  • Eestazolam (ProSom)
  • Flurazepam (Dalmane) 
  • Temazepam (Restoril).

   

• plane cabin  is ususally noisy
• seats are small and hard
• there are constant interruptions

Many travelers turn to medications to help them sleep away hours spent in flight. With any sleep aid, it’s a good idea to try it out at home before you leave to see how your body will react.

 Prescription Drugs:
 Ambien

Many travelers swear by Ambien. Here is why:  

• It has considerable sleep-inducing power
• It doesn’t leave you feeling groggy upon arrival
• It is also considered to be less addictive than benzodiazepine drugs (such as Valium and Xanax, two other common options).
• People who tested Ambien report that had at least seven hours of sleep that felt very natural for a 10-hour flight, not the groggy, heavy-lidded sleep that occurs with something like Dramamine,

Over-the-Counter Options

• For motion sickness medications, which also work successfully as sleep aids, Bonine (meclizine) and Dramamine (dimenhydrinate) are used
• Antihistamines like Sominex and Benadryl contain diphenhydramine HCl that can cause drowsiness

Melatonin

• According to proponents, a well-timed dose of melatonin can put you to sleep, especially if your sleep habits are stable
• Melatonin can also help considerably in conquering jet lag

Jet Lag

• Melatonin has also gained popularity as a cure for jet lag
• Enada NADH, which is presently known as is Co-E1 NADH is an over-the-counter Vitamin B supplement
• Co-E1 NADH has been credited with everything from curing jet lag to increasing memory and test scores
• On an edition of “20/20,” one testing subject said, “I feel great. I feel wonderful.

For more information, see our article on jet lag       

• Nature Sounds: Explore the soothing power of our nature sounds that include thunderstorms, ocean waves and rainforests.
  It also consists of the bestselling series of guided meditation music and yoga nidra relaxations with Dr. Siddharth Ashvin Shah.
• We also have beautiful music CDs to relax mind and body to prepare you to sleep; some highlights include Sweet Repose and Tender Lullaby.
• Each Music for Deep Sleep CD is made with the utmost care and integrity of sound, designed to induce pure relaxation. We invite you to explore each one.

Also available at iTunes.

For physical CD orders, please visit Amazon.com.

Watch Video: Sleep relaxing music

Types of Natural Sleep Sids

• Herbal Sleep Aids
  • Herbal remedies for sleep problems include:
    • chamomile
    • hops
    • lavender
    • passion flower
    • Valerian root
  • Their benefits are still unproven: as with melatonin, these herbal remedies have not undergone extensive testing
  • Herbal remedies are generally considered safe, however, some of them can be harmful under certain circumstances
    • For example: you shouldn’t use chamomile if you are
      • pregnant
      • taking blood thinners
• Melatonin
  
  • Melatonin is the main hormone produce by our body. It’s main purpose is to control of our normal sleep–wake cycles
  • Synthetic Melatonin is produced in factories not regulated by the FDA due to its classified as a dietary supplement and not a drug
  • It should be noted that melatonin is widely sold as a sleep aid, however, it remains controversial among medical  as it has not undergone the rigorous clinical testing
  • Many clinical experts still question synthetic melatonin’s effectiveness and safety.

Next:  Test your knowledge by taking  Natural vs Alternative Treatment Quiz

Watch Video:  Herbal Sleep Aids – Learn about the most effective natural sleep aids available, how they work, and what you can expect from taking them.  

Last update Dec 24, 2009

Ambien (see also Ambien on thiw site)

The intake of this medication will help the person fall asleep. There is another version of this medication and this is known as the Ambien CR. This newest release of the medication will help a person get to sleep in 15 to 30 minutes. The intake of this medication is not suggested for persons who get a good amount of rest every night- like 7 to 8 hours.

Lunesta (see also Lunesta on this site)

The patient who takes this medication can go to sleep for around 7 to 8 hours. There is a side effect though and this is true for those who can get a good night sleep. The problem is grogginess and this should be avoided

Rozerem (see also Rozerem on this site)

This is a new medication released that can be used to treat the sleeping disorder. This targets the sleep-wake cycle and this means that this will not cause depression. This is best taken by those having trouble getting to sleep. This is safe in a sense that this can be prescribed for use over a long period of time and the person cannot develop dependence on the drug.

Sonata (see also Sonata on this site)

 This is just one of the many sleeping pills out there. This is active in the body for a brief period of time, and you can take one again if you cannot still fall asleep.

The benzodiazepines

These are sleeping pills that are available in the market for a long time now. the intake of these medications are best for persons who want medications that work over time in the system

Other medications for insomnia include:

• anti-depressants
• over-the-counter sleeping aids (see also Over-the-Counter  on this site)

Note:  if you are going to use these medications, make sure that these are prescribed by doctors. It is also best to read the labels and the warnings set by the FDA.

Watch Video: Insomnia

Last update Dec 24, 2009

Types of sleep apnea

• Obstructive sleep apnea is the most common type of sleep apnea. It happens when the upper airway becomes blocked during sleep. Most frequently, the blockage of airways happens when the soft tissue in the back of the throat collapses and closes the throat during the night. Another blockage happens when throat muscles are relaxed, and there is only a narrow airway in place. At this time, a large tongue or abnormal tissue in the throat can also block the airway.
• Central apnea and mixed apnea are other types of sleep apnea, but are uncommon. In case of central sleep apnea there is a part of the brain, which controls our breathing mechanism, doesn’t work appropriately.  

No clear guidelines are available on when or whether to treat central sleep apnea.

One of the most important methods of treating sleep apnea is through continuous positive airway pressure or more commonly known as CPAP.

Sleep Apnea Treatment

Several different treatments have been described:

• Treatment of the underlying cause, such as:
  • positive airway pressure (PAP)
  • adaptive servo ventilation (ASV)
  • oxygen
  • acetazolamide
  • sedative-hypnotics
  • theophylline
  • added dead space
  • carbon dioxide inhalation

Sleep Apnea Medication

Attention should be given to treatment of other predisposing factors such as nasal obstruction. The followong medication is recommended: 

• Acetazolamide (Diamox): Acetazolamide is a carbonic anhydrase inhibitor that causes bicarbaturia and metabolic acidosis, which presumably shifts the apneic threshold of PaCO₂ to a lower level.
  • It has been shown to be effective therapy in primary central sleep apnea and CSB in patients with heart failure and in the treatment of high-altitude periodic breathing
  • While increased respiratory drive may uncover obstructive sleep apnea, and because most central sleep apnea patients have obstructive sleep apnea, follow-up PSG is suggested after the initiation of acetazolamide therapy
• Theophylline
  • Theophylline has been studied in patients with heart failure and was found to be effective in attenuating CSB
  • It is also effective for high-altitude periodic breathing
• Temazepam and zolpidem have been shown to be effective in treating nonhypercapnic central sleep apnea and are believed to work by consolidating the sleep pattern, thus minimizing the instability in ventilation induced by sleep-wake transitions.

Carbonic Anhydrase Inhibitor

• To induce metabolic acidosis and increase baseline ventilation

Acetazolamide (Diamox)

• Carbonic anhydrase inhibitor for acclimatization to altitude in HACE and AMS
• Helps prevent AMS in forced rapid ascent or in patients with history of repeated AMS
• Improves symptomatic periodic breathing and hypoxia experienced at high altitudes
• Not indicated for general prophylaxis of AMS
• Treatment of AMS may be discontinued when patient is asymptomatic

Benzodiazepines

• To promote deeper stages of sleep

Temazepam (Restoril)

• Intermediate rate of absorption and duration of action make this drug useful for treating initial and middle insomnia.
• Has no active metabolites, which reduce cognitive impairment and grogginess the following day

Nonbenzodiazepine sedative hypnotic

• To consolidate sleep

Zolpidem (Ambien)

• Rapidly absorbed, with fast onset of action (20-30 min), which makes this a good drug for sleep induction.
• The ER product (Ambien CR) consists of a coated 2-layer tab and is useful for insomnia characterized by difficulties with sleep onset and/or sleep maintenance
• First layer releases drug content immediately to induce sleep, whereas second layer gradually releases additional drug to provide continuous sleep

Phosphodiesterase inhibitor

• Respiratory stimulant

Theophylline (Theo-dur)

• Has a number of physiological effects, including increases in collateral ventilation, respiratory muscle function, mucociliary clearance, and central respiratory drive
• Partially acts by inhibiting phosphodiesterase, elevating cellular cyclic AMP levels, or antagonizing adenosine receptors in bronchi, resulting in relaxation of smooth muscle
• Note: clinical efficacy is controversial, especially in acute setting

Before trying to understand antianxiety it is recommended to read about anxiety first, which is described here: Anxiety Disorders.

Antianxiety medications are used in the treatment of stress related anxiety. The best treatment of anxiety is would a combination of both psychotherapy and pharmacology .

• Antianxiety medication is administered for the relief of anxiety
• This type of medication and their action is not fully understood by medicine
• Most antianxiety medications affect the action of neurotransmitters in the brain, such as serotonin and norepinephrine
• Study suggest that antianxiety drugs work by affecting our limbic system, the part of the brain associated with emotion
• There is also a side effects when antiexiety medication is used long enough (impaired alertness, sedation, interactions with alcohol and other drugs), potential for addiction, and withdrawal symptoms. See ” Side Effects”
• For some people experiencing anxiety attacks, especially those who are stage performers or public speakers,  an administration of Beta-blockers, usually prescribed for hypertension, might be a solution
• Buspirone (BuSpar) medication is preferred for following reasons:
  • in cases of long-term anxiety
  • fewer side effects
  • less addictive potential,
  • no withdrawal symptoms
  • not related to benzodiazepines or beta-blockers

•  
  •  
    • Alprazolam
    • Alzapam
    • Ativan
    • BuSpar
    • Centrax
    • Equanil
    • Inderal
    • Inderal-LA
    • Inderide [CD]
    • Inderide LA [CD]
    • Ipran
    • Klonopin
    • Lexapro ( Lexaprotm )
    • Libritabs
    • Librium
    • Lipoxide
    • Loraz
    • Lorazepam Intensol
    • Luvox
    • Meprospan
    • Miltown
    • Neuramate
    • Novo-Alprazol
    • Romazicon
    • Paxil
    • Paxipam
    • Serax
    • T-Quil
    • Tranxene
    • Tranxene – SD
    • Tranxene T
    • Valium
    • Valrelease
    • Versed
    • Xanax

To get rid of insomnia, you need primarily to find its cause:

• It may be fatigue, changes in weather, problems at work, or in the family, depression, illness, etc
• If the case of fatigue or agitation of the body and its nervous system you need to relax and calm down
• This can be done with the help of some food products, which serve as a good sleeping pill
• They stimulate the production of hormones – serotonin and melatonin, which help you to fall asleep.

At the same time do not forget that some of the products could be allergens and cause  insomnia – such as honey.  So take it into account and be careful if you are allergic to any of them.

5 Products Against Insomnia

Warm milk 
Milk has long proven tool for sleep. This product contains tryptophan – an amino acid that has sedative properties, as well as calcium – it helps metabolize tryptophan. A glass of warm milk at night – and you can sleep peacefully.

Honey 
Honey contains glucose, which causes the brain off oreksinovuyu system and relax (oreksin – neurohormone responsible for the excitation of nerve cells). Add a spoonful of honey into a glass of warm milk or herb tea and drink it before bedtime.

Tea mint or lemon balm
Peppermint has a calming effect and eliminates nervous overexcitation due to the presence in it of the complex biologically active compounds. Melissa also has a sedative and hypnotic properties of light.

Banana 
Bananas stimulate the production of hormones melatonin and serotonin, которіе slumberous, and also contain magnesium, which relaxes the muscles. Fruits are rich in B vitamins, indispensable for insomnia. Also banana stimulates production of endorphins – the hormone of happiness. And when you feel happy, then why not sleep

Almond 
Almonds contain tryptophan is, as already mentioned, an amino acid that helps to calm down. Almonds also has magnesium, which relaxes. Before going to sleep well eat a small handful of nuts.

5 Conditions for Sound Sleep

1. In order not to hobnob with insomnia, try to adhere to the regime. Do not shoot down the body confused and try to go to sleep at certain times
2. Before going to sleep eliminate stimulants: tea, coffee, alcohol. Do not eat a lot at night – with a stuffed stomach you will not fall asleep.
3. Do not you dare do exercises late evening. Gym will also be out of place. Instead of “disconnect”, you still midnight, will continue “to engage in physical activity” – to stay awake
4. Get ready for bed. Adjust yourself to rest, make a sleepy atmosphere: beat pillows, make dim light, turn down the TV sound and so good before bedtime take a warm bath, you can aromomaslami
5. If there is a possibility and you still have strength after work, breathe fresh air before bedtime. In a pinch, you can simply ventilate the bedroom.

•  According to the results of foreign studies, suffers from insomnia fifth of the people on the planet. On a bad dream complain about everything – regardless of where they live and what they do
• The researchers found that women sleep less than men, and representatives of the intelligentsia is worse than the working class
• Many people can not sleep at night from Sunday to Monday – probably think about the coming week, and all that needs to be done.

 Press the image above to get to the streaming channel. Select type of music you want and enjoy…

Prescription Drugs

• Many travelers swear by Ambien, which has considerable sleep-inducing power but doesn’t leave you feeling groggy upon arrival
• It is also considered to be less addictive than benzodiazepine drugs (such as Valium and Xanax, two other common options)

Over-the-Counter Travel Medication

• Bonine (meclizine) and Dramamine (dimenhydrinate) are motion sickness medications that also double admirably as sleep aids
• Antihistamines like Sominex and Benadryl contain diphenhydramine HCl, which can cause drowsiness.

Melatonin

• Melatonin is not a sleeping pill per se, but a hormone that occurs naturally in the body, and is secreted as light fades at the end of the day
• Rather than acting like a sedative, putting us under and keeping us there, it acts more like a sleep trigger, controlling when we go to sleep and when we wake up
• Melatonin effectively acts as your body’s time clock. (For example, as we age, melatonin levels in our systems decrease; that’s why our grandparents always seem to be up all night!)
• According to proponents, a well-timed dose of melatonin can put you under, and if your sleep habits are strong, you should stay under. Melatonin can also help considerably in conquering jet lag.

Note that melatonin is not presently regulated by the FDA, and its effectiveness has not been clinically proven. Appropriate dosage is not entirely clear, and purity can vary among products.

Jet Lag
Melatonin has also gained popularity as a cure for jet lag

• Another remedy that got a lot of buzz a few years back is Co-E1 NADH (previously known as Enada NADH), an over-the-counter vitamin B supplement
• • Co-E1 NADH has been credited with everything from curing jet lag to increasing memory and test scores

• Over-the-counter drug — medicine that may be sold without a prescription and without a visit to a prescriber (ie. doctor, dentist, vet), in contrast to prescription drugs. In some countries (eg. Australia) consultation is required with trained pharmacy staff or a pharmacist to ensure safe and efficacious use of medications. Over-the-counter medications are not appropriate for all people

Over-the-counter (OTC) drugs are medicines that may be sold directly to a consumer without a prescription from a health care professional, as compared to prescription drugs, which may only be sold to consumers possessing a valid prescription. In many countries, OTC drugs are selected by a regulatory agency to ensure that they are ingredients that are safe and effective when used without a physician’s care. It is important to note that OTC drugs are regulated as ingredients, not final products. By doing so governments allow manufacturers freedom to formulate ingredients, or combinations of ingredients, into proprietary mixtures.

The term over-the-counter may be somewhat counter-intuitive, since, in many countries, these drugs are often located on the shelves of stores like any other packaged product.

• In contrast, prescription drugs are almost always literally passed over a counter from the pharmacist to the customer
• Some drugs may be legally classified as over-the-counter (i.e. no prescription is required), but may only be dispensed by a pharmacy employee after an assessment of the patient’s needs and/or the provision of patient education
• In many countries, a number of OTC drugs are available in establishments without a pharmacy, such as general stores, supermarkets, gas stations, etc.
• Regulations detailing the establishments where drugs may be sold, who is authorized to dispense them, and whether a prescription is required vary considerably from country to country

The Food and Drug Administration (FDA) has approved over-the-counter (OTC) sleep medications to help relieve occasional sleeplessness in people ages 12 and older. Most OTC products sold as nighttime sleep aids contain an antihistamine, such as doxylamine (including brand names Nighttime Sleep Aid, Unisom Sleeptabs) or diphenhydramine (including brand names Benadryl, Compoz, Nytol and Sominex). Antihistamines are used to treat the symptoms of allergies; however, they cause drowsiness and are used to help people sleep.

There are dozens of sleep aid products available on the shelves of pharmacies and supermarkets. Some of these products also contain a pain medication or a cold and cough medication. Choosing the product most appropriate for you can be a challenge.

Before making a decision about which OTC preparation to use, talk to your healthcare provider, family doctor, or pharmacist, especially if you are taking other medications and are concerned about drug interactions. And once you purchase a sleep aid, make sure to read the label carefully. All OTC medications are required to list side effects and precautions for using the medication.

Watch Video:  Over The Counter Sleep Aid: Learn about the causes of Insomnia and Sleep Deprivation, as well as the most effective over the counter sleep aid you can use for relief.

Last update Dec 24, 2009

• In fact, sleeping pills and other sedatives can worsen the condition
• But if a patient suffers from excessive daytime sleepiness even while using a continuous positive airway pressure (CPAP) machine at night, there are medication options that can promote wakefulness
  • These drugs are available by prescription only, are not meant to be a substitute for other sleep apnea treatments, and should only be taken in addition to nightly CPAP therapy.

Modafinil or armodafinil is taken as a pill once a day to decrease sleepiness during the day:

Modafinil and armodafinil work by affecting chemicals in the brain. The effects improve alertness and memory.

Why It Is Used

Modafinil and armodafinil are used to relieve extreme sleepiness in people who are using continuous positive airway pressure (CPAP) therapy to treat sleep apnea but are still sleepy during the day. People who work night shifts may take modafinil to stay alert.

How Well It Works

• In people with sleep apnea who used CPAP, treatment with modafinil or armodafinil improved alertness, reduced tiredness, and improved memory
• Modafinil also hlps people who have shift work sleep disorder stay awake when they work nights
• Shift work sleep disorder is trouble sleeping during the day because you work nights. It also causes you to be sleepy at night when you need to be alert to work

Side Effects

The most common side effects of modafinil and armodafinil are:

• Headache
• Nausea
• Back pain
• Nervousness and anxiety
• Upset stomach and diarrhea
• Inflammation of the tissues in the nose (rhinitis)
• Problems sleeping (insomnia)
• Dizziness

Difficulty sleeping is a relatively common problem especially for older persons. To counteract sleeplessness, a variety of sleep medications are available.
The first group of medications that can help with sleep are known as benzodiazepines:

• These include such medications as temazepam (Restoril), flurazepam (Dalmane), estazolam (Prosom), triazolam (Halcion), and quazepam (Doral)
• These are drugs which interact with the neurochemical GABA to cause sedation, memory loss, a decrease in anxiety, and they can be muscle relaxants and antiseizure drugs
• These drugs vary in their onset and length of action
• Temazepam, for example, is most effective when it is used to help with sleep onset, whereas flurazepam is most effective in helping someone stay asleep
• These medications tend to lose their effectiveness over time and the associated effects such as memory problems and sedation can carry into the next day.

According to Department of Epidemiology and Community Medicine, University of Ottawa, Ontario, Canada:

• Almost 16% of Canadians over 60 reported taking sleep medication over the past year, of which 85% was prescribed by physicians
•  Sleep medication is higher for women, increases with age, poor health, chronic illness and poor quality sleep, and was especially high for people with a recent major depressive episode
• Prescribed sleep medication increased with age, low income, low education, poor health, chronic illness and residence in the province of Quebec
• Adjusting for health status or insurance covering medication costs made little difference.

• Often, people with the disorder report that they cannot sleep until early morning, but fall asleep at about the same time every “night”
• Unless they have another sleep disorder such as sleep apnea in addition to DSPS, patients can sleep well and have a normal need for sleep
• Therefore, they find it very difficult to wake up in time for a typical school or work day
• If, however, they are allowed to follow their own schedules, e.g. sleeping from 4 a.m. to noon, they sleep soundly, awaken spontaneously, and do not experience excessive daytime sleepiness
• The syndrome usually develops in early childhood or adolescence, and sometimes disappears in adolescence or early adulthood. Depending on the severity, it can be to a greater or lesser degree treatable. Prevalence among adults, equally distributed among women and men, is approximately 0.15% or three in 2000

DSPS was first formally described in 1981 by Dr. Elliot D. Weitzman and others at Montefiore Medical Center. It is responsible for 7–10% of patient complaints of chronic insomnia. However, as few doctors are aware of its existence, it often goes untreated or is treated inappropriately. DSPS is frequently misdiagnosed as primary insomnia or as a psychiatric condition. (By Wikipedia)

This is the most common circadian-rhythm sleep disorder that results in insomnia and daytime sleepiness, or somnolence.

• A short circuit between a person’s biological clock and the 24-hour day causes this sleep disorder
• It is commonly found in those with mild or major depression. In addition, certain medications used to treat bipolar disorder may disrupt the sleep-wake cycle
• It often recommend chronotherapy to patients
• This therapy, an attempt to move bedtime and rising time later and later each day until both times reach the desired goal, is often used to adjust delayed sleep phase syndrome
• To adjust the delayed sleep phase problem, sleep specialists might also use bright light therapy or the natural hormone melatonin, particularly in depressed patients.
  

• benzodiazepines and
• non-benzodiazepine, benzodiazepine receptor agonists

In addition to these categories, a new medication, Ramelteon, under the brand name Rozerem, becames more widely available since 2006 that aids sleep with a unique mechanism of action.

Sleep medications covers the following prescription sleep medications:

• Benzodiazepines
• Non-Benzodiazepine Sleep Aids
• Rozerem (melatonin receptor agonists)
• Antidepressants as Sleep Aids

Benzodiazepines Sleep Aids:

Although all of the benzodiazepines are used for the treatment of insomnia, the first 5 in the list are used most commonly for sleep disorders

• Dalmane (Flurazepam)
• Doral (Quazepam)
• Halcion (Triazolam)
• ProSom (Estazolam)
• Restoril (Temazepam)
• Klonopin (Clonazepam)
• Ativan (Lorazepam)
• Xanax (Alprazolam)

Non-Benzodiazepine Sleep Aids

In recent years, a newer class of medications has been developed often termed the “non-benzodiazepine, benzodiazepine receptor agonists”:

• These newer medications appear to have better safety profiles and less adverse effects.
• These medications are associated with a lower risk of abuse and dependence than the benzodiazepines.
• Examples of medications in this class include:

• These medications are known to reduce the time it takes to fall asleep
• Their effects are quite similar to those in the benzodiazepine class
• These medicines appear to have different characteristics and may be used in different ways.
• Consult your family doctor

Rozerem

• Rozerem (Ramelteon) is a prescription insomnia medication that was approved by the FDA in July 2005
• Rozerem has a unique mechanism of action – melatonin receptor agonist.
• It selectively targets specific receptors in the brain that are responsible for controlling the body’s sleep-wake cycle
• It works by mimicking melatonin, a naturally occurring hormone that is produced during the sleep period
• Rozerem has been shown to be safe in older adults, as well as those with mild-to-moderate chronic obstructive pulmonary disease (COPD) and mild-to-moderate sleep apnea.

Antidepressants as Sleep Aids (By: William Deardorff, PhD, ABPP)

• Depression is a common occurrence in a chronic pain condition, and insomnia is quite common in depression
• If the individual with chronic pain is also experiencing clinical depression, treating the depression with psychological treatment and an appropriate antidepressants (antidepressant medication), may also help with the sleep disruption as well as other symptoms of depression.
• The sedating antidepressants most commonly used to help with sleep include Trazodone (Desyrel), Amitriptyline (Elavil), and Doxepin (Sinequan).

Last update Dec 4, 2009

• It’s non-habit-forming, won’t make you feel groggy the next day, and is safe to use with many prescribed medications
• It’s not a controlled substance like most other prescription sleep medications
• Although Rozerem is generally considered safer and gentler than other prescription sleep medications:
  • it may not be safe for those who have a history of
    • kidney or respiratory problems
    • sleep apnea
    • depression
    • who are pregnant or breast feeding
• It may interact with alcohol, and high-fat meals may slow absorption of the drug.

For more about Rozerem, visit http://www.rozerem.com.

Bipolar disorder, or manic depression, is a medical illness that causes extreme shifts in mood, energy, and functioning.

• These shifts may be very dramatic. They vary over the course of a person’s life
• Over 10 million people in America have bipolar disorder, affecting equally men and women 
• Bipolar disorder is a chronic and generally life-long condition with recurring episodes of mania and depression. It can last from days to months that often begin in adolescence or early adulthood, and occasionally even in children
• Most people require some sort of lifelong treatment when they diagnosed with bipolar disorder
• While medication is one key element in successful treatment of bipolar disorder, psychotherapy, support, and education about this illness are also essential components of the treatment process.

What causes bipolar disorder?

Bipolar disorder often runs in families, and studies suggest a genetic component to the illness.

• A stressful environment or negative life events may interact with an underlying genetic or biological vulnerability to produce the disorder
• There are other possible “triggers” of bipolar episodes:
  • the treatment of depression with an antidepressant medication may trigger a switch into mania
  • sleep deprivation may trigger mania
  • hypothyroidism may produce depression or mood instability
• Note that bipolar episodes can occur without any obvious trigger.

How is bipolar disorder treated?

While there is no cure for bipolar disorder, it is a treatable and manageable illness:

• After an accurate diagnosis, most people can achieve an optimal level of wellness
• Medication is the most successful treatment for people with bipolar disorder
• In addition, cognitive-behavioral therapy, interpersonal therapy, family therapy, and psychoeducation are important to help people understand the illness
• Changes in medications or doses may be necessary, as well as changes in treatment plans during different stages of the illness

Watch Video: Bipolar Terminology 6 treatment & medications

This video covers terms regarding treatment for bipolar disorder and medications that may be prescribed – psychiatry, cognitive-behavioral therapy, DSM-IV; antidepressant, mood stabilizer, anti-anxiety, antipsychotic, ECT (electroconvulsive or electroshock therapy. (Penny Ann)

 Oxford University

In a study at the University of Oxford in the United Kingdom, Allison G. Harvey, PhD, and colleagues in the department of experimental psychology determined that even between acute episodes of bipolar disorder, sleep problems were still documented in 70 percent of those who were experiencing a normal (euthymic) mood at the time.

• These normal-mood patients with bipolar disorder expressed dysfunctional beliefs and behaviors regarding sleep that were similar to those suffering from insomnia, such as high levels of anxiety, fear about poor sleep, low daytime activity level, and a tendency to misperceive sleep
• Dr. Harvey concluded that even when the bipolar patients were not in a depressive, hypomanic, or manic mood state, they still had difficulty maintaining good sleep.

During stage 1, which is light sleep, we drift in and out of sleep and can be awakened easily.  Our eyes move very slowly and muscle activity slows. People awakened from stage 1 sleep often remember fragmented visual images. Many also experience sudden muscle contractions called hypnic myoclonia, often preceded by a sensation of starting to fall. These sudden movements are similar to the “jump” we make when startled.

• Sudden, single, non-periodic, brief local/general muscle contractions, often with awakening
• May be accompanied by visual/auditory/somesthetic experiences
• Occur in 60-70% normal population
• Benign, though may cause insomnia

 Watch video:  All about The Stages of Sleep 

Watch Video: A pharmacist explains how Xanax works, why doctors prescribe this anxiety reliever, and common side effects of the drug.

Last update Dec 24, 2009

Last update Dec 4, 2009

Last update Dec 4, 2009

Last update Dec 4, 2009

Herbal Ambien

• Symptoms of insomnia include trouble falling asleep and waking up often during the nightIn clinical studies LUNESTA was proven effective to help the majority of patients fall asleep quickly and stay asleep for up to 7 hours

LUNESTA acts quickly, so take it right before bed, and only if you have 8 hours to devote to sleep 

• Call your doctor if your insomnia worsens or is not better within 7 to 10 days
• Other abnormal behaviors include:
  • aggressiveness
  • agitation
  • hallucinations
  • confusion
• In depressed patients, worsening of depression including risk of suicide may occur
• These risks may increase if you drink alcohol
• Severe allergic reactions such as swelling of the tongue and throat occur rarely and may be fatal
• Call your doctor if you experience these or any effects or reactions that concern you
• LUNESTA, like most sleep medicines, carries some risk of dependency
• Side effects may include:
  • unpleasant taste
  • headache
  • morning drowsiness
  • dizziness.

LUNESTA® is a registered trademark of Sepracor Inc. ©2009 Sepracor Inc.

Last update Dec 3, 2009

www.lunesta.com

List of Sleep Drugs:

• Ambien

• Herbal Xanax

• Lunesta

• Herbal Ambien 

• Nitrazepam

• Temazepam

• Trazodone 

• Sonata

Some older sleep aids include Restoril (temazepam), Halcion (triazolam), and ProSom or Eurodin (estazolam).

• These are not used frequently anymore – and have a history of being addicting and causing a number of side effects
• Halcion has been withdrawn from the market in several countries
• If your doctor recommends one of these medications, question the reasoning for using an older drug

The informtion about each and every drug metioned above is provide for the purpose of ordering those drugs online without a prior prescription

• However, if you live in the U.S. or Canada it is also important to make sure you have a valid doctor’s prescription prior to ordering medications online  

• Each online pharmacy mails US FDA-approved prescription drugs or their generic equivalent

• In Canada only geneic drugs are available online

• Both domestic and international pharmacies are fully licensed and have experienced pharmacists to provide a free online consultation and online prescription

• There is no better way to manage your medication at a low price since most of the online medications are discounted

Last update Dec 4, 2009

• Study conducted by sleep researchers from Ohio State University and University of Missouri evaluated 18.6 million children’s doctor visits for sleep problems
• They found that 81% of visits included a prescription for a sleep medication
• The study appears in the Aug. 1, 2007 issue of the journal Sleep
• The following analysis by sleep experts concluded that while sleep medication may sometimes help children with sleep problems, they suggest medication is best to be used in combination with other approaches, such as behavioral therapy.

Prescription Patterns for Children With Sleeping Problems

Researchers evaluated information from a large database, the National Ambulatory Medical Care Survey, from 1993 to 2004, and find out what doctors prescribed or advised when young patients came in for help with sleep problems.

Children were aged 17 and under, all experiencing sleep difficulties such as insomnia. Most visits were by children ages 6 to 12. Pediatricians, psychiatrists, family practice doctors, and others saw the patients.

Among the medications prescribed were sleeping pills such as Ambien and Sonata as well as other medications sometimes prescribed to help sleep problems, such as the antihistamine Atarax, the antidepressant Desyrel, and the high blood pressure medicine Catapres.

Question:
I have a 4 yr. old lab that has been “whining” for the last couple of nights, (intermitently).  She has eaten and behaved normally during the day.  My wife ventured this morning “If their were sleeping pills for dogs…” I am leaning against this notion, but, perhaps, there is/are other recommendations that we could implement.  Thank you very much. Frank B.

Answer
Hi Frank,
There are sedatives that would make your lab sleep, but I really doubt a veterinarian would prescribe them.   Most dogs will whine a few nights, then give up. Is this a new behaviour?  Do you think she may need to relieve herself?  Have you recently changed her sleep habits, for instance… let her sleep with you or in your room ?  Labs are very smart dogs, so if you give in even once , and let her out, then you will have to listen to it for awhile. I hope it gets better soon for you…. but I really think giving her a sedative is not a good idea.   Have you tried those little things you put in your ears to block sound?  When my kids were little, I used them and they work great!
Good luck.

P.S. If you feel your dog’s life is in danger, please call a Veterinarian immediately.

Sleeping Dogs (see also Sleeping Animals)

There’s no doubt about it: dogs sure know how to sleep.

• The amount of time spent napping varies from dog to dog and depends on the dog’s age and personality. Counting little naps and longer snoozes, most dogs sleep about fourteen hours a day
• Nobody is sure why dogs sleep so much. The amount of sleep that an animal needs depends upon its species. Horses and cows may sleep only three or four hours daily, because they require long hours of grazing to supply their bodies with sufficient food. Bats and opossums may sleep closer to 20 hours
• The various breeds of dogs also seem to have different sleep requirements
• Some very large breeds of dogs, like Newfoundlands, Saint Bernards, and mastiffs often spend a great deal of their lives sleeping – perhaps up to sixteen or even eighteen hours a day.

All people taking sleep medicines face some risk of becoming dependent on the medicine!

Dependency to any medication creates potential risk to anyone taking that medication.  That is why:

• Sleep medication can cause dependence, especially when used regularly for longer than a few weeks or at high doses.
• Some people develop a need to continue taking their sleep medication. This is known as a dependence or an “addiction.”
• Once people develop dependence to any sleep medicine, they may have difficulty stopping the sleep medicine:
  • Symptoms: 
    • Unpleasant symptoms may occur if the medicine is suddenly stopped. The body is unable to function normally (see Withdrawal below)
    • Patients with sleep problems may find that they need to keep taking the medicines either at the prescribed dose or at increasing doses just to avoid withdrawal symptoms
• It has been documented that people who have already been dependent on alcohol or other drugs in the past, may have a greater risk of becoming addicted to sleep medicines
  •  Be careful: 
    • Consider this possibility before using any kind of sleep medicine
    • Tell your family doctor or healthcare professional if you have been addicted to alcohol or drugs in the past. It is important to do so before starting sleep medicine

Withdrawal from Sleep Medicine

• Withdrawal symptoms may occur when sleep medicine is suddenly stopped after being used for a long time
• It has been reported that  these symptoms can occur even if medicine has been used for only a week or two

Symptoms of withdrawal:

• Withdrawal symptoms , in mild cases, may include unpleasant feelings
• In severe cases, other symptoms such as sweating, abdominal cramps, muscle cramps,  shakiness, vomiting, and even seizure may also occur
  •  
    •  These more severe withdrawal symptoms are very uncommon
• Another problem that may occur when sleep medicine is stopped is known as “rebound insomnia”:
  •  
    • This means that a person may have more trouble sleeping the first few nights after the medicine is stopped than before starting the medicine
    • If you should experience rebound insomnia, do not get discouraged
    • This problem usually goes away on its own after one or two nights.

Doctor’s Advice:

• If you have been taking sleep medicine for more than one or two weeks, do not stop taking it on your own
• Always follow your healthcare professional’s directions.

• When taking a sleep medication, you want the benefits to outweigh the risks
• In clinical studies, majority of sleep drugs have been shown to have low abuse potential

As with any medication, it is important that you use sleep medication as prescribed

If you have any questions about any specific sleep medication, and/or think you may be suffering from any of the side effects below, be sure to talk to your healthcare professional or pharmacist.

Common side effects:

In controlled clinical trials of many sleep medication, the most commonly observed adverse effects were headache, somnolence, and dizziness.

To manage these side effects while you are taking this medicine keep the following things in mind:

• When you first start taking sleep medicine, until you know whether the medicine will still have some carryover effect in you the next day, use extreme care while doing anything that requires complete alertness, such as driving a car, operating machinery, or piloting an aircraft.
• NEVER drink alcohol while you are being treated with sleep medicine. Alcohol can increase the side effects of sleep medicine.
• Do not take any other medicines without asking your healthcare professional first. This includes medicines you can buy without a prescription. Some medicines can cause drowsiness.
• Always take the exact dose of sleep medicine prescribed by your healthcare professional. Never change your dose without talking to your healthcare professional first. Make sure that you swallow the tablet whole and do not divide it, crush it or chew it.
• In two clinical studies of patients with insomnia, a rebound effect was only observed on the first night after an abrupt discontinuation of sleep medication. On the second night, there was no worsening of insomnia.

Other concerns
You should be aware that sleep medication may cause memory problems, tolerance, dependence, withdrawal, changes in behavior and thinking, and issues concerning pregnancy.

Sleep medicines may cause sedation of the unborn baby when used during the last weeks of pregnancy.

Make sure to tell your healthcare professional if:

• if you are pregnant
  if you are planning to become pregnant or
• if you become pregnant while taking sleep medicine.

If you are concerned about the risks of side effects associated with sleep aid medications, talk to your healthcare profession or your family doctor.

To those who are reading this article:

• If you’re reading this article, chances are you’ve been spending many nights tossing and turning
• You need to know that it is normal during pregnancy, especially in your first and third trimesters. However, it doesn’t make it any easier to bear. Now you are even more desperate to get some sleep. 

If you’re already practicing good sleep habits and hygiene  but still not falling asleepg peacefully, here are a few remedies to help you to get to sleep you desire:

• Relaxation technique
• Yoga and stretching
• Deep Breathing
• Massage
• Progressive muscle relaxation
• Exercise
• Food:
  • warm milk
  • protein-packed snacks

Prescription and over-the-counter medications

• Ideally you should avoid all medications (including herbal remedies) during pregnancy:
  • most drugs haven’t been tested on pregnant women and it can be hard to know what side effects they will  have on your baby
• If you have a severe sleep problem or sleep disorder, your doctor may recommend a prescription or over-the-counter drug to use during your second or third trimester:
  • However, it is the best never take any sleep medication during pregnancy without first consulting your healthcare provider or family doctor.

Over the counter medications
Ask your doctor if you can take an antihistamine:

• Diphenhydramine hydrochloride and doxyalamine (brand names include Benadryl, Sominex, and Unisom) are generally considered safe during pregnancy
• Although drowsiness is a side effect of the drug, not the primary effect
• Other possible side effects include impaired alertness and dizziness. In this case, do not drive or operate machinery after taking this medication.
  

Prescription medications
If you are suffering from severe insomnia or anxiety, your family doctor or your healthcare provider may recommend that you take a prescription sleeping medication.

Never drive or operate machinery after taking a drug to help you sleep!

Ambien is available in two forms

• Ambien (and its generic), which help you fall asleep, and
• Ambien CR (no generic), approved to help you fall asleep fast and stay asleep.

Usefull information about ambien:

• Ambien may not be safe for those who have a history of depression, liver or kidney disease, or respiratory conditions
• Ambien may lose its effectiveness if taken longer than two weeks, while Ambien CR can be taken for a longer period of time
• Ambien can trigger unusual side effects such as sleep walking, sleep eating, and even sleep driving
• Ambien should not be mixed with alcohol – the combination increases the risk of these types of side effects
• Did you know there are 2 types of AMBIEN (zolpidem tartrate) CIV tablets?
• AMBIEN is suitable for a short-term treatment to help you fall asleep.

Ambien Side Effects:

In controlled clinical trials of AMBIEN CR, the most commonly observed adverse effects were headache, somnolence, and dizziness.

To manage these side effects while you are taking this medicine keep the following things in mind:

• When you first start taking AMBIEN CR or any other sleep medicine, until you know whether the medicine will still have some carryover effect in you the next day, use extreme care while doing anything that requires complete alertness, such as driving a car, operating machinery, or piloting an aircraft.
• NEVER drink alcohol while you are being treated with AMBIEN CR or any sleep medicine. Alcohol can increase the side effects of AMBIEN CR or any other sleep medicine.
• Do not take any other medicines without asking your healthcare professional first. This includes medicines you can buy without a prescription. Some medicines can cause drowsiness and are best avoided while taking AMBIEN CR.
• Always take the exact dose of AMBIEN CR prescribed by your healthcare professional. Never change your dose without talking to your healthcare professional first. Make sure that you swallow the tablet whole and do not divide it, crush it or chew it.
• In two clinical studies of patients with insomnia, a rebound effect was only observed on the first night after an abrupt discontinuation of AMBIEN CR. On the second night, there was no worsening of insomnia.

 For more about Ambien CR, visit http://www.ambiencr.com/

Watch Video:  A pharmacist explains how Ambien works, why doctors prescribe this hypnotic, and some common side effects of the drug.

First update Dec 3, 2009

Last update Dec 24, 2009

1. Sleep Meciation part I                     written on June 2, 2009
2. Sleep Meciation Part II                   written on June 3, 2009

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Description:

Within these pages is the promise of a long-awaited good night’s rest. For decades, millions of people have experienced the irresistible urge to move their legs without understanding why. These disagreeable leg sensations get worse with inactivity, making sitting still and sleep painful and sometimes impossible. If you hold this book, you or someone you love has most likely lived with this constant discomfort, this agitated inability to rest — restless legs syndrome. You are not alone. According to the American Medical Association, 10 to 15 percent of adult Americans have the neurological disorder known as restless legs syndrome. This underdiagnosed and treatable condition can completely overwhelm a person’s life, causing stress, sleep deprivation, career difficulties, and relationship strife. Author Robert Yoakum has suffered from restless legs syndrome all of his adult life. In Restless Legs Syndrome, he has compiled a comprehensive resource on this disease, giving those afflicted with it a voice and creating a community. In addition, many of the foremost medical specialists in the field have contributed their knowledge and experience to make this the most comprehensive and timely source of information on this disease. Restless Legs Syndrome provides invaluable information for victims, their friends and loved ones, and health-care providers. Yoakum informs and advises readers on: Sleep management and alternative rest options How to enlist help from others Possible causes of restless legs syndrome Criteria for diagnosis Medical advice and treatment options The relationship of stress, dopamine, and iron Finding or creating a restless legs syndrome support group “”

Author / Editor: Yoakum, Robert

Category: Medical

ISBN: 1416531858

DO NOT BUY, IF YOU DO NOT HAVE THE FREE MOBIPOCKET READER

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12.75 USD

If you are a sleep professional, you can buy ebooks at a duscount price. Printed format of those books can also be mailed to you directly from the store.  

eBooks for general public:

 You can access ebooks on any topics by selecting the one you are interested in the table below:

Feel better on less sleep?

I Used to Sleep More than 10 Hours perNight, but Was Still Always Tired……Now I Need Less Sleep -

Just 4 ½

Hours Each Night And I Feel Great! 

 

I always wanted to get by on less sleep. But I just couldn’t – in fact 10 hours was my minimum. I didn’t like it, but I never figured there was something I could do about it – I didn’t believe I could actually survive on less sleep.

Now, don’t get me wrong, I love to sleep. My problem was the lack of time. I’m sure you understand: 10 hours (for sleep) + 11 hours (for work), that leaves just 3 hours for everything else! And when you take away the time for eating and showering and shopping… there’s really not much left.

Less sleep = more time

I needed time to live my life and a couple of hours per day just wasn’t enough. I know I work a lot, but there was really nothing I could do about that. If I was to get more time, it’s going to have be on account of sleep – I needed to learn how to sleep less.

Ok, I’m not going to bore you to death with my personal story. What I wanted to tell you is that it can be done. You can live on less sleep… and I know, because I did it. I went from 10+ hours of sleep per night to just 4½. I wake up easily in the morning and I have all the energy I need throughout the day.

If you want to do the same, you can. You too can sleep less. I found everything I needed to know about living on less sleep in just one book. And it’s not even a book on sleep. It’s about tiredness.

you need to eliminate tiredness…Now, when you think about it, it all makes sense. If it wouldn’t be for tiredness, we wouldn’t need sleep. We could just stay awake for the whole 24 hours each day. Tiredness is preventing us from doing that. So, a large part of this book is about sleep (and about how to sleep less). But I found other sections useful as well.Anyway, you can check out this book by yourself by clicking on the following link:

How to Sleep Less

Last update: Nov 8, 2009

The discovery of the gene, known as Dec2, was published in August in Science and became the first gene in humans known to control sleep quantity. The idea that a gene might determine sleep duration seemed improbable prior to this study, but the researchers also replicated the effect in mice and in fruit flies.
Washington, Sept 17 (ANI), Science Journal: An international team of researchers has identified a genetic variation that lets people sleep less than others without even affecting their energy level or ability to function:

The discovery arose after a 68-year-old woman contacted Dr Christopher R. Jones, associate professor of neurology at the School of Medicine, director of the University’s Sleep-Wake Centre, to volunteer for sleep research. Both the woman and her daughter go to bed between 10 and 10:30 p.m. and wake up between 4 and 4:30 in the morning and yet, their 18-hour day does not affect their energy level or ability to function.

“The mom is very energetic and extremely active. In fact, it makes me feel tired to hear about the activities she does every day,” Jones said.

After examining the elderly woman’s DNA, the researchers identified the DEC2 variation. “We’re all different in many ways, and sleep is one of them,” said Jones, study’s co-author. “There may be some people who can function more productively with less sleep,” he added.

The researchers further transferred the gene into mice to create a colony of “insomniac” rodents. Like humans with the variation, which is called DEC2, mice who received the variant gene appeared to function normally even though they got less sleep than a control group that didn’t have the DEC2 variation. The researchers precisely monitored when the mice were slumbering, and then interrupted their sleep cycle to see how it would affect them. Even with less sleep, the insomniac mice were more active than a group of control mice who didn’t have the DEC2 variation.

NEW YORK, NY , ForbesLife, October 21, 2009
More than 700 participants have participated in the sleep study conducted by the University of California, San Francisco. As a result of this study, the researches have identified the genecognition and memory.
The finding gives researchers an essential clue about what role other genes might play in sleep regulation. It’s becoming increasingly clear that the answer to improving sleep lies in identifying the vulnerabilities of our genetic makeup and understanding how our poor sleep habits can exacerbate them.
Sleep Genes?
Though the discovery of the short-sleeper gene was the first of its kind, other researchers have connected sleep apnea to a gene variation and narcolepsy to a gene mutation. These disorders disrupt the normal sleep cycle in maddening and sometimes life-threatening ways. 

Can we sleep less? See what other people say about reducing sleep time:

How I did it: I just started setting my alarm. Ideally you should have the same/a similar wake up and bed time every day. I usually tried to go to sleep at midnight and wake up at 7. It’s important to figure out how much sleep you actually need- I only need 7 to 7 and a half hours, but some people do need a little more. Try cutting back your sleep time until you wake up and you feel like it is physically possible to get out of bed. If you wake up and you’re blurry eyed and it takes you 15 minutes to remember where you are, you are sleeping too much or too little.

Lessons & tips: Don’t get an alarm clock that is screechy and annoying to wake up to. That will start off your day in a bad way. Also be flexible- some weekends, I go out for a little bit and I don’t go to sleep at mignight. And I might get more than 7 hours of sleep. There are days when it’s OK to sleep in and relax a little. But until you have everything figured out, try to keep to a schedule.

Resources: Alarm clock that had a low buzzing instead of a high pitched annoying shriek.

If you want to know how to sleep less, read the following text below:

You can read more on how to sleep less by reading Less Sleep article.

Sleeping disease is a sleep disorder that can be identified by a sudden and uncontrollable compulsion to sleep, also known as narcolepsy.

• This disorder is often associated with cataplexy (a sudden loss of muscle tone and paralysis. Sleep paralysis, that is immobility of the body occuring in the transition from sleep to awakening, is also called hypnagogic hallucinations (pre-sleep dreams) and automatic behaviors (such as doing something “automatically” and not remembering afterwards how one did it).
• 125,000 Americans are estimated to have narcolepsy. It strikes males and females and all races. Symptoms most commonly appear in a person’s teens and early twenties. The disease can vary in severity. Some persons with it have mild sleepiness or rare cataplexy (less than one episode per week). Other persons may have moderate sleepiness or infrequent cataplexy (less than one episode a day). Still other persons with narcolepsy may experience severe sleepiness or have severe cataplexy (with one or more episodes of cataplexy per day).

Symptoms of narcolepsy:

• The most common symptom of narcolepsy is excessive daytime sleepiness, even if you slept well the previous night
• A person suffering from narcolepsy may fall asleep at inopportune times, and naps are uncontrollable and can last anywhere from 1 minute to 30 minutes
• A narcoleptic may fall asleep during daily activities such as folding clothes and continue their actions
• When they awaken, they may not remember completing the task.

Q & A

Q. I go to sleep & use to wake up paralyzed in my sleep. I go to sleep & use to wake up paralyzed in my sleep. But not asleep, just laying there, eyes wide open paralyzed. I couldn’t breath, I couldn’t speak, move anything but my eyes. I could look around but I couldn’t even breathe. This has happened a few times in my old house, once in my mother’s house (she lived by the side of a graveyard), and then only once in my new house. What is it and what do you think is causing it?

Treating Narcolepsy:

• Treatment is based upon each individuals symptoms and may include, stimulates to help you tostay awake
• Antidepressants, which suppress
  REM sleep and help with hallucinations and sleep paralysis
• Sodium oxybate which controls day time sleepiness, but this drug may cause severe side effects.

Watch video: Sleep Disorders Decoded

Common sleep disorders are sleep apnea, insomnia and narcolepsy, and people who have these disorders may have a variety of contributing causes. Discover how people with sleep apnea may have a shortened life-span with helpful information in this free video on sleeping disorders.  

Symptoms (from Reader Digest)

Allergy symptoms keep you awake at night, but your body’s immunological response to those allergens disrupts the systems been set up to regulate your sleep pattern. So the key to a good night’s sleep is to keep allergens at bay—or, when that’s simply impossible, find a way to minimize your body’s reaction to them. Here’s how to do it:

1. MAKE A BATTLE PLAN. Get an ID on the allergens that are driving you crazy, find out when and how they appear, then formulate a battle plan with your doctor.

 2. WASH. When allergens, dust, and mold enter your nasal passages, they tend to get stuck in the membrane lining those passages.

3. SQUIRT. “Nasal saline sprays can be very helpful,” says Dr. Anderson. Use them throughout the day and particularly at night before bed. Avoid daily use of nasal vasoconstricting nose sprays, such as Afrin.  

4. FORGET OTC DECONGESTANTS. Over-the-counter decongestants can cause insomnia.

5. PRETREAT. Since your immune system responds to the allergen with inflammation and that’s what swells shut your nasal passages, prevent the inflammation by using a prescription anti-inflammatory nasal spray. Brands inlclude Flonase, Nasonex, Veramyst, and Nasacort. All are effective.

6. LOOK FOR THE NEWER ANTIHISTAMINES. Older antihistamines can cause dry mouth or, when sold combined with decongestants, prevent sleep. “Newer antihistamines—including loratadine (generic Claritin), fexofenadine (generic Allegra), prescription Zyrtec, and prescription Clarinex don’t interfere with sleep like some of the older ones do”.Check with your doctor to see if one of them is right for you.

7. SHOWER WITH EUCALYPTUS. Head into the bathroom, turn on the shower, and fill the room with steam. Then sprinkle a half-dozen drops of essential oil of eucalyptus on your wet bath mitt, lather the mitt with an unscented soap, and wash your entire body from top to bottom. By the time you hit your feet, your nose will be breathing freely, your sinuses will be clear, and your throat will feel soothed and moisturized.

8. RINSE OFF. To keep pollen out of the bedroom, shower right before bed, use a dryer-dried towel, and don dryer-dried bedclothes.

9. HIDE OUT. Hot, dry, and windy weather can each send dust, pollen, and molds skittering through your windows at home, work, in your car—virtually everywhere. So stay indoors with windows closed when those conditions are present during your allergy season. Schedule shopping and outdoor activities when it’s windless, cloudy, or even rainy. There’s less pollen in the air.

10. CHECK THE POLLEN COUNT. If you have a pollen allergy, go to www.aaaai.org, click on “patients and consumers,” then click on “pollen count” and follow the prompts to see what’s pollinating in your area and how heavy the levels are.

11. CLOSE WINDOWS IN THE EARLY MORNING. Pollen is usually emitted between 5:00 and 10:00 A.M. To avoid giving yourself a big dose before you even open your peepers, close windows the night before.

12. EXERCISE AFTER 10:00 A.M.. You’ll breathe better and get a better workout if you exercise after that 5:00 to 10:00 A.M. blast of pollen.

13. SCHEDULE VACATIONS DURING YOUR ALLERGY SEASON. Why not skip your allergy season altogether? Try vacationing in another part of the world while your allergens are blooming at home. 

Watch video: Allergy 3D Medical Animation 

• In the study, the results of which are published in the Canadian Journal of Psychiatry, Canadian researchers have found out that while many people fall asleep after sex, there are some that sleep during sex.
• According to a report, the researchers made an even more astonishing discovery when they found that not all the partners of people with the disorder were distressed or irritated by the idea of having sex with an unconscious person. In fact some almost prefer it.

Case Study

• The researchers’ study consisted of 11 case studies, mostly male
• Two girlfriends of a 43-year-old man “independently confirmed that he frequently engages in sexual behaviour while asleep
• One describes him as a ‘different person’ during these activities -apparently he is a more amorous and gentle lover and more orientated towards satisfying his partner
• Not all sexomniacs however are sensitive:
  • Another 37-year-old man is “more aggressive and more amorous” while he’s sleeping, says his wife
  • “He indulges in behaviours while asleep that he does not undertake when awake…there is no stopping him
  • ” But she admits, when he tried to throttle her, she had to slap him.
    (ANI)

What is a problem?

• It was abnormal to work at night but with increased industrialization we have seen 24 hour operation in our places of work
• People are more busy than ever with deadlines to beat, targets to hit and great expectations from the society
• There is never enough time to do things and that is why sleep is always compromised
• It is an achievement to sleep after doing everything else you had planned to but how healthy is missing on your sleep?
• A sleep-deprived person is less effective at work, relationships, and also in sex
• This might lead to a sleep disorder known as sexsomnia
• It is a condition where people have sex when they are sleeping
• Sleep sex can be a real pain to a partner. Who wants somebody who sleeps on the job? Not me and not any other person.

More Study

• A study was carried out at the university of Minnesota regarding inappropriate sleep sexual behavior
• The victim might make surprise sexual advances towards a person they are sharing a bed with even though he/she is not a sexual partner. It can be quiet embarrassing especially if these are respected persons
• Sexsomnia are known to be very aggressive in sex even though they are usually in a state between deep sleep and consciousness
• They remain in a sleep twilight zone all through the sex process
• In some cases the victims even snore and misbehave in other unflattering ways
• Some partners are understanding enough and can bear with the post-coital state while others dislike people who sleep on the job.

Sleep and sex experts refer to the case as a result of a certain sexual disorder. The victims are aroused even in their deep sleep. Though partially conscious, they perform well sexually but their judgement on what to do is impaired and they are capable of interacting normally with their sexual partner. This can result into mild rape cases as the sexsomiacs overpower their partners and force them into the act of sex. It more or less appears like a dream and they might talk about their partners loudly. It is unfortunate if they are they cheat on their partners because they might give themselves away by murmuring another person’s name. Sexsomnia can cause relationship problems in such a case. It might be a mere obsession with another person but the spouse might not understand.

Sexsomnia is a sleep disorder which can be treated with time. It does not mean that sexsomniacs are perverted. They are people who would not wish to do so in their consciousness. Sleep centers are good at identifying your specific problem and assisting you to deal with it. It is interesting that some people find the whole idea of sleep sex very exciting. They love the occasional sleep-inspired romance. Night time sexual activities might affect your relationships but it all depends on who you are dealing with. People are different and they react differently to different circumstances. (By Francis Githinji)

• The researchers looked at 956 men and women 59 to 97 years old participating in 1990 in the Rotterdam Study, a long-term community-based study analogous to the Framingham Study of heart health held in Massachusetts in 1948 
• For 6 nights in a row, study participants kept a sleep diary, estimating how long they’d slept and how long it took them to fall asleep on the previous night
• At the same time, they wore a device called an actigraph on their wrists to measure when they were resting peacefully and when they were tossing, turning and otherwise moving around
• Men said they averaged 7 hours of sleep a night, while women thought they got about 6 hours and 45 minutes of sleep every night
• Men said it took them 20 minutes to fall asleep, and women said it took them half an hour
• According to the actigraphs, the men were actually sleeping a bit less than 6-and-a-half hours, while the women were logging about 15 minutes more
• Men also woke up more often frequently during the night. The men drank twice as much alcohol as the women, which accounted for some of their worse sleep quality, but not all of it, the researchers found.

Sleep Can Affect Your Sex Life Quality

• The National Sleep Foundation study reports that in 2005 nearly 25% of couples in the USadmit to being so sleepy that they have lost interest in lovemaking
• People who snore also appear to have inferior sex lives, as one-third of people say that snoring causes a problem in their relationship
• Sleep and sex is not a topic on which a lot of research has been done, according to sleep medicine experts
• Separate beds, bedrooms, or sleeping on the couch may not be the answer either, as that could affect the psychological bond between the two of you
• Just how are sleep and sex related? Well, a low sex drive is the most common sexual complaint made by women–up to 30% to 40% of women.

Here are some facts relating sleep to a person’s sex life:

• Lack of sleep causes moodiness, depression, and anxiety
• These are emotions that obviously affect your drive for sex
• Lack of sleep slows the basic thought processes
• If you’re not thinking straight, you may say or do something that can ruin the moment
• Lack of sleep slows reaction time
• Increased stress translates into less time for both sleep and sex
• Lack of sleep from sleep disorders has been proven to cause certain levels of sexual dysfunction.

Medical Conditions That Will Affect Sleep & Sex

• The medical condition most commonly associated with problems with sleep and sex is sleep apnea, in which the airway is closed when someone is snoring
• People with sleep apnea may wake up as many as 400 times a night in order to breathe again, and this can cause severe daytime sleepiness, and irritability
• Men with sleep apnea tend to have lower levels of testosterone, which can lower libido.
• Other medical conditions that affect sleep and sex include diabetes, lung conditions, depression and heart disease. In addition, some medications that treat these conditions don’t help one’s sex life
• Medications for high blood pressure may cause erectile dysfunction in men by inhibiting blood flow to the penis
• Others may have psychiatric or medical problems that interfere with their ability to sleep well and perform well sexually
• Symptoms of depression and anxiety, for example, can include both insomnia and a diminished sex drive
• Many antidepressants, which can sometimes cause erectile dysfunction and/or a loss of libido, further complicate matters.

Tips For Couples

• Hire a babysitter — maybe even one that takes the kids out, while men and their partners stay in for a romantic dinner
• Go on a walk after dinner. This calms the kids, provides family time, gives everyone exercise which makes us tired enough for sleep but overall more healthy and active for sex
• Give each other a massage
• Offer to draw each other a warm bath
• Hire someone to clean the house–a professional service or local college student
• Take the TV out of the bedroom. Many women are watching TV before bed, which can make for restless sleep and less sex
• To help relax women and to set the mood, men can work with their partners to decide on a decent and early enough bed routine for the kids, give their wife or girlfriend space to get any work needed done before bed, and then still have 30-60 minutes of relaxation time before sleep.

Watch Video: Sex vs Better Sleep

According to a new Better Sleep Council Canada survey, men and women are divided when it comes to how they’ll use the extra hour as the clocks turn back on October 31st. Given the choice between sleep and sex, more men would choose sex and more women would choose sleep. The survey uncovered other tensions in the bedroom, with three quarters (73 per cent) saying poor sleep affects their relationship. A couples counsellor offers tips to help couples make the most of their time in bed, whether it’s for sleep or sex. Distributed by Tubemogul.

• Spending eight hours a day or more to your job becomes more difficults every year
• Do  you really want to stress yourslef by trying to stay awake when your eyes want to close?
• It looks that your job performance is declining, and your health condition also.

How to avoid sleepiness at work? (By Meredith Simonds, eHow)

• Get plenty of sleep the night before
• Sure it sounds like an obvious solution, but most of us don’t do it
• Instead of getting the seven or eight hours we need to thrive the next day, most of us just survive on five or six
• If it’s a hard habit to break, start by getting in bed seven or eight hours before you need to get up
• Watch TV or read if you must, but just being in bed will signal your brain and body to start shutting down
• Over time, if you stick with it, you should start falling asleep earlier and earlier

Step 2

• Take a walk to avoid sleepiness at work
• Getting away from your desk or work area and out of the building will rejuvenate your senses
• Even if all you have time for is a quick step outside for a breath of fresh air, you’ll feel more awake when you get back to work

Step 3

•  Eat out. Even if you bring your lunch, get away from your desk and, preferably, out of the office
• A change of environment for thirty minutes to an hour will do wonders for your mind, body and soul

Step 4

• Stretch. Two or three times a day, stand up and move around
• Reach, bend, twist and touch your toes to keep that blood flowing, letting your brain and body know that despite sitting stationary for up to eight hours a day, you are still awake!

Step 5

• Socialize. Step away from work now and then to talk to your co-workers and supervisors
• Not only will it wake you up, but also strengthen your work relationships
• Keep the conversation work-related and technically you’re still working

Watch Video: Sleepiness

Sleepiness makes the simplest activities difficult and sometimes dangerous. But for some, daytime sleepiness may indicate a sleep disorder.

• At the Centers for Disease Control and Prevention, Dr. Michael Decker and Dr. William Reeves studied survey data from over 7,000 adults
• They found that 30% had symptoms of a sleep disorder
• Surprisingly, very few adults had ever been diagnosed with the sleep disorder.

Dr. W. Reeves says:

“If you wake up feeling unrefreshed – ask your bed partner whether you snore or whether you kick during the night. These are all subtle signs of sleep disorders. The first steps in fighting sleepiness and fatigue are paying attention to your body, maintaining a regular sleep schedule, and seeking medical advice if you think you have a sleep disorder.”

Tips to fight sleepiness (A collection of suggestions provided by people with sleepiness disorders):

• Stay hydrated: being even slightly dehydrated will have an effect on your ability to stay alert
  • Maintain a correct posture
  • If you feel yourself getting sleepy you may find your starting to slump or slouch
  •  Forcing yourself to sit more upright will help keep you awake.
• Keep you blood circulation up by moving about
• There are several isometric type exercises you can do to keep your blood flowing
  • Develop your own routine to stretch and flex your muscles
  • This will promote blood flow and help keep you alert
  • Standing up on y0our tows a few times seems to do wonders
  • It gets the blood flowing
• Use interrogation techniques: pinch yourself, cause yourself a little pain somehow.
• Don’t eat a big meal
  • There’s not much that will make you more sleepy that putting down a couple of Big Mac’s
  • You’ll almost certainly get sleepy as your body struggles to digest a big meal
• Try snacking on tart snacks like lemon drops. It is preferable to eat sweet tarts as they don’t glomp together when they get warm.
• Avoid caffeine or other stimulants
  • They provide a temporary increase in alertness, but mask symptoms of fatigue and when they wear off you’ll be worse off
• Keep your mind engaged
  • Find out what keeps your mind active
  • It could be something as simple as performing addition problems in your head or listening to a talk radio station
  • Talking to someone works well

Most important is to know when you’ve reached your personal limits and need sleep

Watch Video: Fighting Sleepiness

• Excessive sleepiness during winter months creates a so-called Winter Depression syndrome — a recurrent mood disorder
• The effect of this disorder is a lack of bright light, that is reaching the biological clock in a small region of the brain –the suprachiasmatic nucleus
• The use of a light box to artificially extend the day length becomes a very simple method of treating such sleepiness at winter time.

• The complaint of excessive daytime sleepiness (EDS), commonly encountered in clinical practice, may arise from a variety of psychiatric disorders, most importantly depression
• Even though EDS frequently leads depressed patients to seek medical assistance, it is commonly under-evaluated and under-diagnosed
• Therefore, a comprehensive understanding and management of EDS is essential in the clinical assessment of depression. Within a theoretical framework, a chronological approach may shed new light on the complex interaction of EDS and depression
• Studies on EDS and depression are summarized and discussed within the context of circadian and sleep regulatory mechanisms
• Furthermore, potential chronological therapeutic strategies are proposed to address some of the unmet needs in the treatment of EDS and depression. 

The pattern of sleep in depression. The sleep pattern of somebody with depression is very different:

• To get off to sleep takes much longer
• The total sleep time is reduced
• Little or no deep sleep
• REM sleep occurs earlier in the night
• More frequent wakenings during the night, which may last long enough for the person to be aware of them
• The person wakes up earlier in the morning.

Watch Video: Depression

According to Donald E. Miskiman of the University of Alberta, 

“Transcendental Meditation seems to stabilize the sleep-dream cycle by reducing the effect of any disruption to this cycle and thereby restoring the system more quickly to its normal level of functioning.” 

• Miskiman studied people suffering from insomnia who averaged 75.6 minutes of waking time before they finally fell asleep. After thirty days of learning to meditate, they were falling asleep in 15.1 minutes!
• Those who practice meditation say that, as time goes by, the sleep they get is deeper and more refreshing. They feel more alert and relaxed throughout the day
• Practice meditation for about 15 minutes every day. There are many different ways to meditate.

Meditation Exercise

• Find a warm and quiet environment
• Sit in a comfortable position on a cushion on the floor with your hands resting in your lap or on your knees
• Close your eyes
• Relax, and breathe deeply and regularly through your nose
• Focus on your breath, counting each breath as you exhale
• Count to ten and repeat
• Don’t think about anything other than counting each breath as you exhale
• Don’t try to stop other thoughts, just acknowledge them and let them go
• If your mind wanders, calmly return your attention to your breath
• At the end of the meditation, stretch and get up slowly.

Watch Video: Meditation and Sleepiness

Chronic fatigue syndrome (CFS) is the most common name given to a variably debilitating disorder or disorders characterized by persistent fatigue unrelated to exertion and not substantially relieved by rest. It is also sometimes referred to as post-viral fatigue syndrome (PVFS, when the condition arises following a flu-like illness), myalgic encephalomyelitis (ME), or several other terms. The etiology (cause or origin) of CFS is currently unknown.

Watch Video: M.E. / Chronic Fatigue Syndrome

• Excessive Daytime Sleepiness (EDS): An inability to stay awake, even in situations when wakefulness is important–such as behind the wheel of a car.
• Fatigue: A state of overwhelming, sustained exhaustion and decreased capacity for physical and mental work that is unrelieved by rest.

EDS can be a symptom of many different sleep disorders

• Uncontrollable sleep attacks during the day
• Sudden episodes of muscle weakness or paralysis
• Hallucinations
• Fragmented nighttime sleep may indicate narcolepsy
• Snoring and gasping for breath during the night may point to sleep apnea
• Creepy-crawly sensations in the legs, especially at night, can be a sign of restless leg syndrome
  • This condition may be accompanied by involuntary leg movements
  • Symptom of periodic limb movement disorder.

Other causes of Fatigue and Sleepiness can disrupt the body’s natural rhythms, resulting in a circadian rhythm disorder

• Working the night shift
• Having a non-traditional work schedule
• Traveling across time zones

Watch Video: Fatigue and Sleepiness Among Insomnia Patients

U.S. Centers for Disease Control and Prevention (CDC)

According to CDC, the  insufficient sleep and sleep disorders are associated with a number of chronic diseases and conditions, such as:

• diabetes
• cardiovascular disease
• obesity
• depression

Those illnesses threaten the nation everage health index. Also, insufficient sleep results in accidents causing substantial injury and disability each year, such as:

• truck
• auto
• machinery-related
• errors and ommisions in office places and factories (by reducing productivity).

The CDC recently surveyed 20,000 adults in four US states:

• 10% of the respondents indicated they didn’t get enough sleep or rest every single day of the prior month
• 38% said they didn’t get enough rest or sleep in seven or more days in the prior month.

U.S. National Institutes of Health (NIH) 

• This organizations estimates that sleep disorders, sleep deprivation, sleeplessness, and excessive daytime sleepiness cost employers $50 billion a year in lost productivity
• American employers are also facing higher health-care costs and worker’s compensation contribution becouse workers’ sleeplessness
• Medical experts believe that most companies have a wrong opinion about their employers’ sleeplessness problems, with some managers thinking that sleep-deprived employees are slackers.

National Sleep Foundation

Darrel Drobnich, acting CEO of the National Sleep Foundation, an independent nonprofit organization in Washington, D.C., that promotes greater understanding of sleep and sleep disorders, says studies show people with sleep apnea use the health-care system three times more often than normal.

Watch Video: How to deal with sleeplessness during pregnancy

Just when you need a good night’s sleep the most, it may be impossible to get. Dr. Keith Eddleman, author of Pregnancy for Dummies, explains how to deal with sleeplessness during pregnancy:

Polyphasc sleep is also known as Multiphasic Sleep.  Polyphasic sleep is observed in people and animals:

• irregular sleep-wake cycles
• circadian rhythm sleep disorder which is caused by head injury or dementia
• infants and of many animals
• elderly adults often have disturbed sleep, including polyphasic sleep.

In their 2006 paper “The Nature of Spontaneous Sleep Across Adulthood”, Campbell and Murphy studied sleep timing and quality in young, middle-aged and older adults. They found that, in freerunning conditions, the average duration of major nighttime sleep was significantly longer in young adults than in the other groups. The paper states further:

“Whether such patterns are simply a response to the relatively static experimental conditions, or whether they more accurately reflect the natural organization of the human sleep/wake system, compared with that which is exhibited in daily life, is open to debate. However, the comparative literature strongly suggests that shorter, polyphasically-placed sleep is the rule, rather than the exception, across the entire animal kingdom (Campbell and Tobler, 1984; Tobler, 1989). There is little reason to believe that the human sleep/wake system would evolve in a fundamentally different manner. That people often do not exhibit such sleep organization in daily life merely suggests that humans have the capacity (often with the aid of stimulants such as caffeine or increased physical activity) to overcome the propensity for sleep when it is desirable, or is required, to do so.”  (Cambell, Murphy P. The nature of spontaneous sleep across adulthood. Journal of Sleep Research [serial on the Internet]. (2007, Mar), [cited November 6, 2008]; 16(1): 24-32. Available from: Academic Search Alumni Edition.)

Comparison of sleep patterns

Several researchers contributed their study and described their opinion about poluphasic sleep asw shown below:

Watch Video: Polyphasic Sleep

Hypnic headaches is divided into the following types:

• moderate
• throbbing
• bilateral
• unilateral

Unilateral hypnic headache

• This type of hipnic headache wakes the person once or many times during night
• This headache starts a few hours after sleep begins and can last from 15 min to 3 hors or longer
• There is normally no nausea, photophobia, phonophobia or autonomic symptoms associated with the headache
• Hypnic headache commonly occur at the same time every night possibly linking the headaches with circadian rhythm, but polysomnography has recently suggests that hypnic headaches may be linked to REM sleep

Treatment

• Lithium carbonate 200-600 mg at bedtime is an effect treatment for most patients.  
• For those people who can not tolerate Lithium, Verapamil, indomethacin or methylsergilide may be tried
• Two patients have also responded to flunarizine 5 mg
• It has also been shown that 1-2 cups of coffee ortrikes 1-2 mg of caffeine before bed can prevent hypnic headaches.

How hypnic headache is diagnosed?

• Hypnic headache syndrome s diagnosed when it s at least 15 times per month for at least one month
• Differential diagnosis of hypnic headaches in the elderly people are also identified by one or a few of the following causes:
  • drug withdrawal
  • temporal arteritis
  • sleep apnea
  • oxygen desaturated
  • pheochomatoma
  • intracranial causes
  • primary and secondary neoplasms
  • communicating hydrocephalus
  • subdural hematoma
  • vascular lesions
  • migraines
  • cluster headaches
  • chronic paroxysmal hemicrania.
• All other causes must be ruled out before the diagnosis of hypnic headache can be made. (Wikipedia)

Watch Vide: How to Reduce & Relieve Headaches

Learn how to do scalp calisthenics, or a scalp massage, to relieve headaches with expert medical tips in this free online headache relief video clip. Expert: Dr. Susan Jewell is a trained doctor and scientist in clinical research medicine:

Last update Nov 22,2009

1. Sexual relations:        Definition: having sex
   • Synonyms:  carnal knowledge, cohabitation, coitus, copulation, intercourse, intimacy, lovemaking, marital relations, mating, nookie, relations, screwing, sexual intercourse, sexual union, sleeping together, sleeping with.
2. Copulate:                        Definition: have sexual relations
   • Synonyms:       be carnal, bed, breed, cohabit, conjugate, couple, do it, fool around, fornicate, go all the way, go to bed, have coition, have relations, have sex, lay*, lie with, make it, make love, make out, mate, sleep together, sleep with, unite
3. Make love:                     have sex
   • Synonyms:      be intimate, breed, copulate, fool around, fornicate, fuck, go all the way, go to bed with, have sexual intercourse, have sexual relations, lay, make out, mate, procreate, screw, sleep together     

Is it good or bad sleeping together?

 Dr. Beth Malow, a sleep specialist from the University of Michigan, says that married couples spend almost one-third of their lives sleeping together. She encourages married couples to cuddle. Many marriage experts believe that peaceful sleeping together can keep a marriage healthy.

Why people share a bed with a bed-partner?

Why do people share a bed with a bed partner if they would sleep better along? The answer is obveous: you might not get the best night sleep, however, you find considerable comfort and emotional intimacy in sleeping together.

 Is Sleeping Solo better than Sleeping Together? 

In addition to Sleeping Solo  article on this site, there is a nation-wide statistic we need to analyze:

• According to a 2001 survey by the National Sleep Foundation, more than 10% married Americans sleep alone.
• 47% say they are sleeping less today than five years ago
• 77% single adults are more likely to have a sleep problem than 69% married adults might
• There are more sleep problems in families with children. Married people with children average less sleep during the week than those without children:
  • 6.7 hours vs. 7.2 hours per night:
  • 7.1 hours per night for single people without children
  • More than one in ten married adults (12%) with children reports typically sleeping with children
  • 81%of those adults reports a sleep problem

How to identify possible sleep problems?

Situations listed below show sleep problems for couples who sleep together:

• The size of the bed
• Temperature of the bedroom
• To cuddle or not to cuddle
• The firmness of the bed
• Differing sleep positions
• Sheet textures, blankets, and pillows
• Side of the bed
• Alarm clocks
• Snoring
• Sleep talking
• Sleep walking
• Nightmares
• Breathing sounds
• Awakening during the night
• Open or closed window
• Sleeping with children or pets
• Amount of pillows
• Number of blankets
• Spousal arousal syndrome
• Bed-time
• Getting up in the morning
• Insomnia
• Hypersomnia
• Parasomnias 

 Watch Video: sleeping together? 

These are my dog and cat. They are friends and even sleep together (but only when it’s cold)!

• sleep disorders
• dyssomnias
• insomnia
• parasomnias
• sleep study
• phyilogy
• narcolepsy
• treatment os sleep disorders
• periodic limb movement disorder
• restless leg syndrome
• depression
• anxiety
• sleep disturbances
• others

Watch Video: SLEEP DISORDERS