Insomnia plagues many during hot summer months
http://www.columbiatribune.com/news/2011/aug/14/insomnia-plagues-many-during-hot-summer-months/
BY EDWARD M. EVELD The Kansas City Star
Sunday, August 14, 2011
Summertime is so relaxing, what with its casual schedule, the warm weather that draws folks outdoors late into the evening, the promise of vacation respite and fun. And all of that restful sleep.
Except when you can’t get to sleep. Or you crash, but you can’t stay asleep.
“Summer is really fraught with sleep hazards,” psychologist and author Michael Breus said.
Right about now, some people are realizing the season isn’t the reprieve they envisioned, and few things are more frustrating than summer sleep problems.
“It’s the heat,” said Sue Sykes Berry of Kansas City, who has trouble sleeping when her house won’t cool down at night. “Then there’s the dog and cat that want to sleep with me, even if it’s 100 degrees.”
She’s right about the heat, and there’s good science to back her up. Humans tend to sleep best when the ambient temperature is 65 to 75 degrees.
Hot nights aren’t alone in disrupting sleep. And you are far from alone if the summer months bring more tossing and turning than rejuvenation. Breus said the numbers go up in his sleep lab during the summer.
Knowing the causes of summer sleep problems can help point to corrections, sleep experts said.
“Almost any change of the environment has some degree of effect on sleep quality,” said Damien Stevens, a physician who specializes in sleep medicine at the University of Kansas Hospital.
And you can be a victim of disrupted sleep — the bane of high-quality sleep — without even knowing it, Stevens said. Unless you’re awake for several minutes, you won’t recall the disruption.
Much shorter wakeful periods can occur — three seconds each, say — but those are enough to reduce sleep quality.
So, what are the worst troublemakers?
First, the heat. People fall asleep as their body temperature falls, and they wake up in the morning when body temperature rises.
But all during the night, as the body goes into “rapid eye movement” sleep, it periodically loses the ability to sweat and shiver, said Ann Romaker, medical director of St. Luke’s Health System’s Sleep Disorders Centers.
Body temperature starts to match the surrounding air temperature. The result can be numerous waking episodes.
If your air conditioner is struggling, adding a fan can help. A breeze on the skin increases evaporation, cooling the body.
Besides temperature issues, a host of lifestyle factors contribute to summer sleeplessness.
In general, exercise and increased activity improve sleep quality, but their summer timing can be a sleep killer.
“It’s amazing how many Little League and premier games will go till 10 o’clock or later,” Romaker said.
Many people report they have “pent-up energy” after exercise, and that delays restfulness, Stevens said, so it’s a good idea to end workouts two hours before going to bed. Some people need four or even six hours between exercise and bedtime.
Summertime means crowded bar patios late at night and evening runs for ice cream and “fourth meals,” even during the week. Experts said the effects of food and alcohol on sleep are often misunderstood.
Alcohol acts as a sedative at first, helping people fall asleep. But later during the night, the effect is reversed, causing episodes of wakefulness and low-quality sleep. Romaker recommends no alcohol in the two hours before going to bed.
Late eating can be a minus for weight maintenance, and it also can disturb sleep, especially for those with acid reflux problems. A good guideline is to stop eating two hours before going to bed, Romaker said.
“You should never go to bed hungry,” Breus said, “but you should be careful how much you ingest late. The body was not meant to digest food lying down.”
Iced tea and coffee lovers often underestimate their caffeine intake, experts said. Although some people report caffeine doesn’t keep them awake, and they might be right, it’s a stimulant that for many people lingers in the body for hours.
Anyone with sleep problems should try cutting off caffeine at 2 p.m., or even noon, and limiting total consumption. The caffeine equivalent of 2 ½ cups of coffee a day is a good maximum for many people, Breus said.
How else to combat sleep issues? Try a nap. Although working people can rarely swing it, an afternoon rest of 15 to 30 minutes might help counter the effects of summer sleep problems, Stevens said. So, how about some properly cooled workplace nap centers?
Sykes Berry likes the idea.
“I lived in Spain for three years, and they really honored the siesta,” she said. “It’s a hot climate. It’s a great plan.”
This article was published on page E3 of the Sunday, August 14, 2011 edition of The Columbia Daily Tribune. Click here to Subscribe.
MY THOUGHTS
I will have to agree with this article. My sleep problems magically disappear when I'm in a much cooler climate. With temperature between 9 to 17 degrees Celsius, insomnia vanishes.
Sunday, August 14, 2011
Wednesday, July 13, 2011
Get Rid of Insomnia: Be a Morning Person
Get Rid of Insomnia: Be a Morning Person
from the article 'Can You Become a Morning Person?'
By Laura Vanderkam | July 12, 2011
1. Look at what you’re doing before bed. Are you watching TV late at night? TiVo your late night shows and watch them at some other point. Everything about television is designed to keep you watching for another half hour. Real life doesn’t have the same pre-commercial cliff-hangers… which makes it easier to get in bed. When I stayed in an eco-lodge once with no electricity (i.e. no TV, no internet, and no lights for reading) it was almost impossible to stay up past 9:30PM. So much for being into late nights.
2. Look at what you’re consuming. Alcohol can affect sleep patterns (as can caffeine). Too much before bed will have you falling asleep, but will make getting up needlessly painful — necessitating several cups of coffee during the day. Best to stick to a drink at dinner and one cup of coffee in the AM rather than engage in an arms race with more of both.
3. Plan something enjoyable for your mornings. The point of training yourself to get up early is not to then fill that extra hour with something you find tortuous. The idea is to make time in your busy life for something profoundly important to you. I love running outside, especially in quiet, wooded parks. Unfortunately, in July, I simply can’t do this in the 90 degree heat in the middle of the day. So, knowing that waking up at 6AM is the only way I’ll get my run in, I find myself far more motivated to set the alarm.
Have you managed to become a morning person?
MY THOUGHTS
Have you ever experienced that? Being some place where there's no TV, no internet, no cellphone even? Did you wonder how it was so easy for you to close your eyes and sleep soundly?
Mornings are great. Something that people with sleep disorders cannot enjoy. And it's a cycle that you needs to be broken. If you get up early enough and let the morning sun shine on you, you will naturally go to bed early.
I like item no. 3 suggesting planning for something enjoyable in the mornings. I like it because it gives me something to think about. Maybe that's one reason for me to be up early tomorrow-to think about what I want to do in the morning.
from the article 'Can You Become a Morning Person?'
By Laura Vanderkam | July 12, 2011
1. Look at what you’re doing before bed. Are you watching TV late at night? TiVo your late night shows and watch them at some other point. Everything about television is designed to keep you watching for another half hour. Real life doesn’t have the same pre-commercial cliff-hangers… which makes it easier to get in bed. When I stayed in an eco-lodge once with no electricity (i.e. no TV, no internet, and no lights for reading) it was almost impossible to stay up past 9:30PM. So much for being into late nights.
2. Look at what you’re consuming. Alcohol can affect sleep patterns (as can caffeine). Too much before bed will have you falling asleep, but will make getting up needlessly painful — necessitating several cups of coffee during the day. Best to stick to a drink at dinner and one cup of coffee in the AM rather than engage in an arms race with more of both.
3. Plan something enjoyable for your mornings. The point of training yourself to get up early is not to then fill that extra hour with something you find tortuous. The idea is to make time in your busy life for something profoundly important to you. I love running outside, especially in quiet, wooded parks. Unfortunately, in July, I simply can’t do this in the 90 degree heat in the middle of the day. So, knowing that waking up at 6AM is the only way I’ll get my run in, I find myself far more motivated to set the alarm.
Have you managed to become a morning person?
MY THOUGHTS
Have you ever experienced that? Being some place where there's no TV, no internet, no cellphone even? Did you wonder how it was so easy for you to close your eyes and sleep soundly?
Mornings are great. Something that people with sleep disorders cannot enjoy. And it's a cycle that you needs to be broken. If you get up early enough and let the morning sun shine on you, you will naturally go to bed early.
I like item no. 3 suggesting planning for something enjoyable in the mornings. I like it because it gives me something to think about. Maybe that's one reason for me to be up early tomorrow-to think about what I want to do in the morning.
Tuesday, June 7, 2011
RESET YOUR SLEEP CYCLE
Reset Your Sleep Cycle
YOUR DAILY FIT TIP
By Jennifer Gruenemay, ACE-Certified, Special to Lifescript
Published June 06, 2011
It’s REALLY difficult to wake up in the mornings for some people – a lot of people, in fact. We often wander through our day bleary-eyed and with dark circles under our eyes. As busy adults, we’re perpetually starved for sleep.
What’s at the root of this problem? Everyone has a circadian clock, which is an internal body clock that keeps you on a schedule. After a weekend of sleeping in, it can be really difficult to change your wake-up time to an earlier hour because your circadian clock has been programmed to sleep late and ignore the alarm clock. However, by getting to bed on time and consistently waking up at a set hour, you can reset this clock in as little as a few days.
First of all, go to bed at a reasonable hour every night. If you’re staying up late to watch your favorite shows, think about investing in TiVo and watching your programs when you actually have time (like on the weekends). Once you figure out how to get to bed at a reasonable hour, it’s time to give yourself a set time to wake up too, even on the weekends. Don’t groan – you’ll be amazed at how much better you feel when you get on a regular sleep cycle.
MY THOUGHTS
So true! Since I started walking-meaning waking up at 5am, my sleep cycle has changed. I'm actually sleepy by 8pm. That is something for someone who used to be up at 2am.
YOUR DAILY FIT TIP
By Jennifer Gruenemay, ACE-Certified, Special to Lifescript
Published June 06, 2011
It’s REALLY difficult to wake up in the mornings for some people – a lot of people, in fact. We often wander through our day bleary-eyed and with dark circles under our eyes. As busy adults, we’re perpetually starved for sleep.
What’s at the root of this problem? Everyone has a circadian clock, which is an internal body clock that keeps you on a schedule. After a weekend of sleeping in, it can be really difficult to change your wake-up time to an earlier hour because your circadian clock has been programmed to sleep late and ignore the alarm clock. However, by getting to bed on time and consistently waking up at a set hour, you can reset this clock in as little as a few days.
First of all, go to bed at a reasonable hour every night. If you’re staying up late to watch your favorite shows, think about investing in TiVo and watching your programs when you actually have time (like on the weekends). Once you figure out how to get to bed at a reasonable hour, it’s time to give yourself a set time to wake up too, even on the weekends. Don’t groan – you’ll be amazed at how much better you feel when you get on a regular sleep cycle.
MY THOUGHTS
So true! Since I started walking-meaning waking up at 5am, my sleep cycle has changed. I'm actually sleepy by 8pm. That is something for someone who used to be up at 2am.
Friday, May 27, 2011
6 remedies for insomnia???
6 Remedies for Sleep Problems—Do They Work?
By Rachel Johnson, Ph.D, M.P.H., R.D., March/April 2008
Can anything we eat or drink help? Here’s what the science says.
1. Drink some warm milk before bedtime
Decades ago, scientists looked into this folk remedy and posited that tryptophan, an amino acid in milk (and turkey), might be responsible for its supposed sleep-inducing effects. Earlier research had shown that when tryptophan is released into the brain, it produces serotonin—a serenity-boosting neurotransmitter. But when milk (and other tryptophan-rich foods) were tested, they failed to affect sleep patterns. “Tryptophan-containing foods don’t produce the hypnotic effects pure tryptophan does, because other amino acids in those foods compete to get into the brain,” explains Art Spielman, M.D., an insomnia expert and professor of psychology at the City University of New York. Warm milk at bedtime may be comforting, but it won’t boost sleep-promoting serotonin.
2. Have a bedtime snack
A light bedtime snack can stave off hunger, a known sleep robber. But eating high-glycemic-index (GI) carbohydrates—hours earlier at dinner—might also help. (High-GI foods cause a greater rise in blood sugar and insulin than do lower-GI foods.) A recent paper in the American Journal of Clinical Nutrition found that when healthy sleepers ate carbohydrate-rich suppers of veggies and tomato sauce over rice, they fell asleep significantly faster at bedtime if the meal included high-GI jasmine rice rather than lower-GI long-grain rice. While the authors aren’t sure how it happened, they speculated that the greater amounts of insulin triggered by the high-GI meals increased the ratio of tryptophan relative to other amino acids in the blood, allowing proportionately more to get into the brain. Save high-GI carbs for dinnertime, when their side effect—drowsiness—is a plus.
3. Drink herbal tea
Chamomile, lemon balm, hops and passionflower are all touted for their sleep-promoting properties. You’ll often find them in “sleep-formula” tea blends, but unfortunately their effectiveness hasn’t been proven in clinical studies, according to the American Academy of Sleep Medicine. “I don’t doubt these teas work for some. A warm liquid before bed may produce sleepiness by generating body heat,” speculates Spielman. Beware: drinking liquids close to bedtime can mean nocturnal trips to the bathroom. A cup of “sleep-time” tea might be worth a try…if you have a strong bladder.
4. Take a ‘sleep supplement’
Shelves in supplement stores are stacked with sleep formulas. According to one NIH survey conducted in 2002, 1.6 million people tried complementary or alternative therapies like these, and over half of them reported their insomnia improved “a great deal.” However, those glowing anecdotes haven’t been backed up by rigorous scientific study; evaluations of most nutritional supplements haven’t shown any effects whatsoever. The one exception is valerian root, which seemed to help improve sleep with rare, and mild, side effects, such as stomach upset. But finding an effective formulation of valerian root is tricky, since the FDA doesn’t regulate herbal supplements. Don’t waste your money on sleep supplements; hold off on using valerian until standardized formulations become available.
5. Have a nightcap.
Though a glass of wine may help you fall asleep, excessive alcohol use can make you wake up in the night. One theory is that alcohol suppresses the REM (rapid eye movement) sleep state that’s critical to a good night’s sleep, says Spielman. “One of my insomnia patients became remarkably better when he reduced his alcohol intake from 20 to three drinks per week.” Drink moderately, if at all; avoid drinking within a few hours of bedtime.
6. Cut out all caffeine.
Caffeine affects everyone differently, so if you’re sensitive it might be worth trying to cut down—or limit caffeine to the morning only. This can mean more than just cutting out a cup of coffee. The major sources of caffeine in Americans’ diets are coffee (71 percent), soft drinks (16 percent) and teas (12 percent) but chocolate is also a source. “Our ability to excrete caffeine decreases with age,” says Spielman, so while you might have tolerated four cups of coffee a day when you were 20, you’ll probably need to cut down as you get older. Cut down on caffeine or limit it to the morning; if insomnia persists, consider going cold turkey.
I’m going to try all of the above advice in my quest for shuteye. I know enough about the placebo effect to be content with just believing it will work. As for my husband he’ll be content—no, grateful—if my nighttime shopping tapers off.
Rachel Johnson, EatingWell’s senior nutrition advisor, is dean of the University of Vermont College of Agriculture & Life Sciences.
MY THOUGHTS
Milk never worked for me. The Sleepytime Tea worked for awhile. What really worked for me is waking up early, getting early morning sun and lots of exercise. I've never slept better.
By Rachel Johnson, Ph.D, M.P.H., R.D., March/April 2008
Can anything we eat or drink help? Here’s what the science says.
1. Drink some warm milk before bedtime
Decades ago, scientists looked into this folk remedy and posited that tryptophan, an amino acid in milk (and turkey), might be responsible for its supposed sleep-inducing effects. Earlier research had shown that when tryptophan is released into the brain, it produces serotonin—a serenity-boosting neurotransmitter. But when milk (and other tryptophan-rich foods) were tested, they failed to affect sleep patterns. “Tryptophan-containing foods don’t produce the hypnotic effects pure tryptophan does, because other amino acids in those foods compete to get into the brain,” explains Art Spielman, M.D., an insomnia expert and professor of psychology at the City University of New York. Warm milk at bedtime may be comforting, but it won’t boost sleep-promoting serotonin.
2. Have a bedtime snack
A light bedtime snack can stave off hunger, a known sleep robber. But eating high-glycemic-index (GI) carbohydrates—hours earlier at dinner—might also help. (High-GI foods cause a greater rise in blood sugar and insulin than do lower-GI foods.) A recent paper in the American Journal of Clinical Nutrition found that when healthy sleepers ate carbohydrate-rich suppers of veggies and tomato sauce over rice, they fell asleep significantly faster at bedtime if the meal included high-GI jasmine rice rather than lower-GI long-grain rice. While the authors aren’t sure how it happened, they speculated that the greater amounts of insulin triggered by the high-GI meals increased the ratio of tryptophan relative to other amino acids in the blood, allowing proportionately more to get into the brain. Save high-GI carbs for dinnertime, when their side effect—drowsiness—is a plus.
3. Drink herbal tea
Chamomile, lemon balm, hops and passionflower are all touted for their sleep-promoting properties. You’ll often find them in “sleep-formula” tea blends, but unfortunately their effectiveness hasn’t been proven in clinical studies, according to the American Academy of Sleep Medicine. “I don’t doubt these teas work for some. A warm liquid before bed may produce sleepiness by generating body heat,” speculates Spielman. Beware: drinking liquids close to bedtime can mean nocturnal trips to the bathroom. A cup of “sleep-time” tea might be worth a try…if you have a strong bladder.
4. Take a ‘sleep supplement’
Shelves in supplement stores are stacked with sleep formulas. According to one NIH survey conducted in 2002, 1.6 million people tried complementary or alternative therapies like these, and over half of them reported their insomnia improved “a great deal.” However, those glowing anecdotes haven’t been backed up by rigorous scientific study; evaluations of most nutritional supplements haven’t shown any effects whatsoever. The one exception is valerian root, which seemed to help improve sleep with rare, and mild, side effects, such as stomach upset. But finding an effective formulation of valerian root is tricky, since the FDA doesn’t regulate herbal supplements. Don’t waste your money on sleep supplements; hold off on using valerian until standardized formulations become available.
5. Have a nightcap.
Though a glass of wine may help you fall asleep, excessive alcohol use can make you wake up in the night. One theory is that alcohol suppresses the REM (rapid eye movement) sleep state that’s critical to a good night’s sleep, says Spielman. “One of my insomnia patients became remarkably better when he reduced his alcohol intake from 20 to three drinks per week.” Drink moderately, if at all; avoid drinking within a few hours of bedtime.
6. Cut out all caffeine.
Caffeine affects everyone differently, so if you’re sensitive it might be worth trying to cut down—or limit caffeine to the morning only. This can mean more than just cutting out a cup of coffee. The major sources of caffeine in Americans’ diets are coffee (71 percent), soft drinks (16 percent) and teas (12 percent) but chocolate is also a source. “Our ability to excrete caffeine decreases with age,” says Spielman, so while you might have tolerated four cups of coffee a day when you were 20, you’ll probably need to cut down as you get older. Cut down on caffeine or limit it to the morning; if insomnia persists, consider going cold turkey.
I’m going to try all of the above advice in my quest for shuteye. I know enough about the placebo effect to be content with just believing it will work. As for my husband he’ll be content—no, grateful—if my nighttime shopping tapers off.
Rachel Johnson, EatingWell’s senior nutrition advisor, is dean of the University of Vermont College of Agriculture & Life Sciences.
MY THOUGHTS
Milk never worked for me. The Sleepytime Tea worked for awhile. What really worked for me is waking up early, getting early morning sun and lots of exercise. I've never slept better.
Friday, April 15, 2011
DO YOU HAVE NARCOLEPSY
NARCOLEPSY
from the article '4 Sleep Disorders Solved'
By Stephanie Schorow, Special to Lifescript
Published April 26, 2010
Narcolepsy
What it is: In TV shows and movies, narcoleptics fall asleep in mid-sentence and wake up as if nothing happened. In reality, a person suffering from narcolepsy has intense daytime sleepiness and dozes off gradually, Schulman says, sometimes in inappropriate situations.
“People with narcolepsy are very sleepy but it’s not as if they're walking and suddenly drop over asleep,” he says.
Narcoleptics may also have to deal with the double-whammy of insomnia too. Not only do they fall asleep during the day, but they can have periods of intense wakefulness during the night.
About one in every 2,000 people suffers from narcolepsy.
It's associated with a condition called cataplexy and its sufferers sometimes experience episodes of partial or total muscle loss, often triggered by emotions such as anger or laughter.
It may be frightening to see someone go completely slack for 30-60 seconds, but cataplexy isn't life-threatening, Schulman says. “People are awake during cataplexy attacks, but they just can’t move.”
Narcolepsy seems to affect men just slightly more than women, according to the American Academy of Sleep Medicine. It generally starts in the teens but may not be diagnosed until a person is 20-30 years old. Often, it’s never diagnosed.
“People just get used to being tired,” Schulman says.
What causes narcolepsy: Research has found differences between normal sleepers and narcoleptics during the REM (rapid eye movement) stage of sleep. Narcoleptics go into REM sleep much more quickly than normal sleepers.
The brain chemical hypocretin may be to blame. Hypocretin helps regulate wakefulness and keeps REM sleep stable. Narcoleptics have lower levels of this chemical, but researchers don’t know why. There could be a genetic link: Up to 10% of people with narcolepsy report having a family member with the same symptoms, according to the National Institutes of Health.
How to treat narcolepsy: There’s no cure, so daytime sleepiness and drowsiness is treated symptomatically. Short naps can be particularly effective. In extreme cases, medications – often stimulants – can be prescribed.
MY THOUGHTS
Sounds serious to me. Especially since there's no cure. I remember having a friends (who has joined our Creator at age 40 or so), who would fall asleep while choosing food from a restaurant menu. Found it funny then. Never knew it was a sleep disorder.
from the article '4 Sleep Disorders Solved'
By Stephanie Schorow, Special to Lifescript
Published April 26, 2010
Narcolepsy
What it is: In TV shows and movies, narcoleptics fall asleep in mid-sentence and wake up as if nothing happened. In reality, a person suffering from narcolepsy has intense daytime sleepiness and dozes off gradually, Schulman says, sometimes in inappropriate situations.
“People with narcolepsy are very sleepy but it’s not as if they're walking and suddenly drop over asleep,” he says.
Narcoleptics may also have to deal with the double-whammy of insomnia too. Not only do they fall asleep during the day, but they can have periods of intense wakefulness during the night.
About one in every 2,000 people suffers from narcolepsy.
It's associated with a condition called cataplexy and its sufferers sometimes experience episodes of partial or total muscle loss, often triggered by emotions such as anger or laughter.
It may be frightening to see someone go completely slack for 30-60 seconds, but cataplexy isn't life-threatening, Schulman says. “People are awake during cataplexy attacks, but they just can’t move.”
Narcolepsy seems to affect men just slightly more than women, according to the American Academy of Sleep Medicine. It generally starts in the teens but may not be diagnosed until a person is 20-30 years old. Often, it’s never diagnosed.
“People just get used to being tired,” Schulman says.
What causes narcolepsy: Research has found differences between normal sleepers and narcoleptics during the REM (rapid eye movement) stage of sleep. Narcoleptics go into REM sleep much more quickly than normal sleepers.
The brain chemical hypocretin may be to blame. Hypocretin helps regulate wakefulness and keeps REM sleep stable. Narcoleptics have lower levels of this chemical, but researchers don’t know why. There could be a genetic link: Up to 10% of people with narcolepsy report having a family member with the same symptoms, according to the National Institutes of Health.
How to treat narcolepsy: There’s no cure, so daytime sleepiness and drowsiness is treated symptomatically. Short naps can be particularly effective. In extreme cases, medications – often stimulants – can be prescribed.
MY THOUGHTS
Sounds serious to me. Especially since there's no cure. I remember having a friends (who has joined our Creator at age 40 or so), who would fall asleep while choosing food from a restaurant menu. Found it funny then. Never knew it was a sleep disorder.
Tuesday, April 12, 2011
SOUND SLEEP - Best Energy Source
Your Best Energy Source—Sound Sleep
By Woodson Merrell, MD
O, The Oprah Magazine | September 16, 2008
In an excerpt from his book, The Source, Woodson Merrell, MD, explains how to get quality sleep quickly and easily.
One of the comments I frequently hear from patients is "I don't need a lot of sleep." A corollary of this is the oft-repeated phrase "I don't have enough time to sleep." As gently as I can, I break the news that adequate, regenerative rest is a critical foundation of health as well as a source of abundant energy.
Inadequate sleep is now associated with heart disease, diabetes, and obesity, among other chronic diseases. Recent investigations have helped prove that eight hours a night is optimum for cellular rejuvenation, and yet, according to one study, 71 percent of Americans get less than that—and are sleep deprived. Much of our sleep debt has been run up by choice—people just don't want to turn out the lights. But insomnia is also on the rise. One study put the national price tag of treating it at $14 billion.
Most people probably don't have time to catch up on lost sleep by napping in the middle of the day (God bless the cultures that encourage a siesta), but you can make adjustments in your habits to improve the quantity and quality of regenerative rest at night.
I'll share some very simple and practical—nonpharmaceutical—ways to improve your sleep. Before you try them, consider talking to your doctor if you're averaging less than seven hours a night or always feel tired. Snoring, stress, heartburn, and chronic pain can all disrupt your rest and may be symptoms of serious health issues.
Good Bedding
A 2001 German study found that a medium-firm pillow significantly improved sleep (the firmest was of no advantage). Bottom line: A pillow should support your head, not bury it.
Pillows also frequently contribute to allergies that impair breathing. The source of allergens can be the filling (down allergies are common) or dust mites. I highly recommend getting a nonallergenic foam pillow and a dust-mite-blocking protector. You should toss your pillow into the dryer every few months to kill dust mites and replace it every couple of years.
If you're in the market for a mattress, Consumer Reports found that people who spent 15 minutes testing a bed in the store—spending at least five minutes on each side, especially in their preferred sleeping position—were as satisfied as those who were allowed to take the beds home for a test sleep.
Light Therapy
By exposing sleep-deprived people to specially designed full-spectrum lights (10,000 lux fluorescent bulbs) for 30 minutes in the early morning, scientists have helped them get to sleep earlier and stay asleep longer. One theory is that regular exposure to such light in the morning triggers a more advantageous nighttime release of melatonin, the hormone that keeps your body clock on a regular schedule, ensuring that you feel sleepy in the evening and stay asleep through the night.
Light therapy can work wonders for people who find it difficult to fall asleep before midnight and are sluggish in the morning. For serious insomnia, it's best to work with a sleep specialist to devise a treatment program, which usually requires that you commit to waking up earlier each morning. But if you're suffering, it's worth a try.
Dark Therapy
Scientists studying the light-melatonin connection have discovered that the blue spectrum of light can disrupt circadian rhythms and keep you awake. Exposure to blue light late at night—it's emitted by computers, televisions, even digital clocks—can wreak havoc with your body clock. Keep your room pitch-dark at night, and cover all digital clock or DVD player readouts.
Behavioral Therapy
Here's the Catch-22: Obsessing about not getting enough sleep can stop you from getting enough sleep. This is so common that therapists have developed a protocol of behavioral modification that's been shown to work 70 to 80 percent of the time when this is the case.
The drill goes like this: Go to bed only when sleepy, and get up if you haven't fallen asleep in 20 minutes. Avoid nonsleep activities in bed (watching TV, eating, planning, or problem solving). Try to get up at the same time every morning. Don't get attached to unrealistic expectations of sleeping soundly every night, and try not to blame insomnia for any daytime problems. And don't catastrophize (imagine the bad things that will happen as a result of a poor night's sleep).
Acupuncture
Because research suggests that acupuncture helps balance neurotransmitters (elevating levels of the feel-good hormones called endorphins, for example), there's a logic for its use in promoting relaxation, which results in a better quality of sleep. In China acupuncture has been used successfully for thousands of years to treat sleep problems, though this effect has not been sufficiently studied in controlled trials in Western medicine. In my own practice, I use acupuncture as part of a comprehensive approach to insomnia.
And If Those Don't Work...
While lifestyle adjustments such as proper diet, exercise, and stress control are most important in improving sleep, nutritional supplements can provide a helpful nondrug transitional aid to improve sleep until you can make those changes. Just check with your doctor first.
Melatonin
It's the master hormone for regulation of the sleep cycle. Melatonin levels in the body rise just before you fall asleep and decline through the night, hitting a low point about two hours before you wake. (Melatonin is also a powerful antioxidant that enhances the reparative function of sleep.) Studies show that ingesting the hormone as a supplement can help reset the body clock, which is why it's used to alleviate jet lag. Melatonin can also gradually help insomniacs feel sleepy at an earlier hour: Take 1 to 3 milligrams two to three hours before the desired sleep time. Remember: While melatonin can help normalize sleep patterns, it is not a sleeping pill.
Valerian (Valeriana Officinalis)
A flowering plant, valerian is the closest you can get to an herbal sleeping pill—its sedative powers far outperform chamomile. Research suggests that components of valerian root affect enzyme systems that control neurotransmitter levels responsible for sleepiness. (Due to its sedative effect, valerian should not be taken before driving or operating machinery.) Try 400 to 600 milligrams an hour or two before bedtime.
L-Theanine
This amino acid, which you can find in most supplement stores, helps reduce tension and stress. I commonly recommend L-theanine in conjunction with other treatments for insomnia. Typical dosage is 300 milligrams a day.
MY THOUGHTS
I'm pretty sure the light and the dark therapy will work. I've been getting a lot of sun in the mornings and my sleeping habits have improved. Not having TV in the bedroom does the trick, too. It takes willpower and some amount of getting used to. But it works.
By Woodson Merrell, MD
O, The Oprah Magazine | September 16, 2008
In an excerpt from his book, The Source, Woodson Merrell, MD, explains how to get quality sleep quickly and easily.
One of the comments I frequently hear from patients is "I don't need a lot of sleep." A corollary of this is the oft-repeated phrase "I don't have enough time to sleep." As gently as I can, I break the news that adequate, regenerative rest is a critical foundation of health as well as a source of abundant energy.
Inadequate sleep is now associated with heart disease, diabetes, and obesity, among other chronic diseases. Recent investigations have helped prove that eight hours a night is optimum for cellular rejuvenation, and yet, according to one study, 71 percent of Americans get less than that—and are sleep deprived. Much of our sleep debt has been run up by choice—people just don't want to turn out the lights. But insomnia is also on the rise. One study put the national price tag of treating it at $14 billion.
Most people probably don't have time to catch up on lost sleep by napping in the middle of the day (God bless the cultures that encourage a siesta), but you can make adjustments in your habits to improve the quantity and quality of regenerative rest at night.
I'll share some very simple and practical—nonpharmaceutical—ways to improve your sleep. Before you try them, consider talking to your doctor if you're averaging less than seven hours a night or always feel tired. Snoring, stress, heartburn, and chronic pain can all disrupt your rest and may be symptoms of serious health issues.
Good Bedding
A 2001 German study found that a medium-firm pillow significantly improved sleep (the firmest was of no advantage). Bottom line: A pillow should support your head, not bury it.
Pillows also frequently contribute to allergies that impair breathing. The source of allergens can be the filling (down allergies are common) or dust mites. I highly recommend getting a nonallergenic foam pillow and a dust-mite-blocking protector. You should toss your pillow into the dryer every few months to kill dust mites and replace it every couple of years.
If you're in the market for a mattress, Consumer Reports found that people who spent 15 minutes testing a bed in the store—spending at least five minutes on each side, especially in their preferred sleeping position—were as satisfied as those who were allowed to take the beds home for a test sleep.
Light Therapy
By exposing sleep-deprived people to specially designed full-spectrum lights (10,000 lux fluorescent bulbs) for 30 minutes in the early morning, scientists have helped them get to sleep earlier and stay asleep longer. One theory is that regular exposure to such light in the morning triggers a more advantageous nighttime release of melatonin, the hormone that keeps your body clock on a regular schedule, ensuring that you feel sleepy in the evening and stay asleep through the night.
Light therapy can work wonders for people who find it difficult to fall asleep before midnight and are sluggish in the morning. For serious insomnia, it's best to work with a sleep specialist to devise a treatment program, which usually requires that you commit to waking up earlier each morning. But if you're suffering, it's worth a try.
Dark Therapy
Scientists studying the light-melatonin connection have discovered that the blue spectrum of light can disrupt circadian rhythms and keep you awake. Exposure to blue light late at night—it's emitted by computers, televisions, even digital clocks—can wreak havoc with your body clock. Keep your room pitch-dark at night, and cover all digital clock or DVD player readouts.
Behavioral Therapy
Here's the Catch-22: Obsessing about not getting enough sleep can stop you from getting enough sleep. This is so common that therapists have developed a protocol of behavioral modification that's been shown to work 70 to 80 percent of the time when this is the case.
The drill goes like this: Go to bed only when sleepy, and get up if you haven't fallen asleep in 20 minutes. Avoid nonsleep activities in bed (watching TV, eating, planning, or problem solving). Try to get up at the same time every morning. Don't get attached to unrealistic expectations of sleeping soundly every night, and try not to blame insomnia for any daytime problems. And don't catastrophize (imagine the bad things that will happen as a result of a poor night's sleep).
Acupuncture
Because research suggests that acupuncture helps balance neurotransmitters (elevating levels of the feel-good hormones called endorphins, for example), there's a logic for its use in promoting relaxation, which results in a better quality of sleep. In China acupuncture has been used successfully for thousands of years to treat sleep problems, though this effect has not been sufficiently studied in controlled trials in Western medicine. In my own practice, I use acupuncture as part of a comprehensive approach to insomnia.
And If Those Don't Work...
While lifestyle adjustments such as proper diet, exercise, and stress control are most important in improving sleep, nutritional supplements can provide a helpful nondrug transitional aid to improve sleep until you can make those changes. Just check with your doctor first.
Melatonin
It's the master hormone for regulation of the sleep cycle. Melatonin levels in the body rise just before you fall asleep and decline through the night, hitting a low point about two hours before you wake. (Melatonin is also a powerful antioxidant that enhances the reparative function of sleep.) Studies show that ingesting the hormone as a supplement can help reset the body clock, which is why it's used to alleviate jet lag. Melatonin can also gradually help insomniacs feel sleepy at an earlier hour: Take 1 to 3 milligrams two to three hours before the desired sleep time. Remember: While melatonin can help normalize sleep patterns, it is not a sleeping pill.
Valerian (Valeriana Officinalis)
A flowering plant, valerian is the closest you can get to an herbal sleeping pill—its sedative powers far outperform chamomile. Research suggests that components of valerian root affect enzyme systems that control neurotransmitter levels responsible for sleepiness. (Due to its sedative effect, valerian should not be taken before driving or operating machinery.) Try 400 to 600 milligrams an hour or two before bedtime.
L-Theanine
This amino acid, which you can find in most supplement stores, helps reduce tension and stress. I commonly recommend L-theanine in conjunction with other treatments for insomnia. Typical dosage is 300 milligrams a day.
MY THOUGHTS
I'm pretty sure the light and the dark therapy will work. I've been getting a lot of sun in the mornings and my sleeping habits have improved. Not having TV in the bedroom does the trick, too. It takes willpower and some amount of getting used to. But it works.
Monday, April 11, 2011
SLEEP APNEA
OBSTRUCTIVE SLEEP APNEA
from the article '4 Sleep Disorders Solved'
By Stephanie Schorow, Special to Lifescript
Published April 26, 2010
Obstructive sleep apnea
What it is: It's a breathing disorder that causes loud snoring and pauses in breathing that last about 10-30 seconds, sometimes longer.
It occurs when certain airway muscles relax during sleep, causing soft tissue in the back of the throat to collapse and block the upper airway.
Apnea results in fragmented or poor quality sleep. More ominously, it’s also associated with high blood pressure, heart problems, memory problems and headaches. It may lead to poor job performance and even motor vehicle crashes among sleep-deprived drivers.
In fact, the National Transportation Safety Board has urged commercial truck and bus drivers and merchant ship pilots to be screened for the condition.
What causes sleep apnea: It can be weight-related. As weight accumulates, fatty tissue can further block the air passage, making sleep apnea worse.
According to the American Academy of Sleep Medicine, about 9% of women and 24% of men have obstructive sleep apnea. Not all, however, report daytime sleepiness as a result.
As women age and go through menopause, they tend to report more sleep apnea. Weight gain and hormone changes may be the cause.
How to treat sleep apnea: Lifestyle changes, such as losing weight, avoiding alcohol and tobacco, and changing sleeping position, may help. (Apnea tends to be worse when sleeping on the back.)
More severe cases may be treated with a Continuous Positive Airways Pressure (CPAP) mask that gently blows air into the throat during sleep. The masks are considered quite effective, but wearing it can take some getting used to.
Another option: surgery to widen the breathing passages. This involves removing, shrinking or stiffening excess tissue in the throat.
MY THOUGHTS
I wonder if partners, of people with sleep apnea, get enough sleep. I'm sure it's bothersome in the beginning - just like any other habits you were not aware of. It would take some getting used to but I know of several people who have learned to live with the sleep apnea of their partners.
from the article '4 Sleep Disorders Solved'
By Stephanie Schorow, Special to Lifescript
Published April 26, 2010
Obstructive sleep apnea
What it is: It's a breathing disorder that causes loud snoring and pauses in breathing that last about 10-30 seconds, sometimes longer.
It occurs when certain airway muscles relax during sleep, causing soft tissue in the back of the throat to collapse and block the upper airway.
Apnea results in fragmented or poor quality sleep. More ominously, it’s also associated with high blood pressure, heart problems, memory problems and headaches. It may lead to poor job performance and even motor vehicle crashes among sleep-deprived drivers.
In fact, the National Transportation Safety Board has urged commercial truck and bus drivers and merchant ship pilots to be screened for the condition.
What causes sleep apnea: It can be weight-related. As weight accumulates, fatty tissue can further block the air passage, making sleep apnea worse.
According to the American Academy of Sleep Medicine, about 9% of women and 24% of men have obstructive sleep apnea. Not all, however, report daytime sleepiness as a result.
As women age and go through menopause, they tend to report more sleep apnea. Weight gain and hormone changes may be the cause.
How to treat sleep apnea: Lifestyle changes, such as losing weight, avoiding alcohol and tobacco, and changing sleeping position, may help. (Apnea tends to be worse when sleeping on the back.)
More severe cases may be treated with a Continuous Positive Airways Pressure (CPAP) mask that gently blows air into the throat during sleep. The masks are considered quite effective, but wearing it can take some getting used to.
Another option: surgery to widen the breathing passages. This involves removing, shrinking or stiffening excess tissue in the throat.
MY THOUGHTS
I wonder if partners, of people with sleep apnea, get enough sleep. I'm sure it's bothersome in the beginning - just like any other habits you were not aware of. It would take some getting used to but I know of several people who have learned to live with the sleep apnea of their partners.
Saturday, April 9, 2011
RESTLESS LEG SYNDROME
RESTLESS LEG SYNDROME
from the article 4 Sleep Disorders Solved
By Stephanie Schorow, Special to Lifescript
Published April 26, 2010
Restless leg syndrome (RLS)
What it is: It's a neurological disorder characterized by unpleasant sensations in the legs and an uncontrollable urge to move when resting or sleeping.
Some people describe it as an “odd” feeling in their legs or an inability to sit still. Others describe a sensation of burning, creeping, tugging or even insects crawling inside the legs.
Women are nearly twice as likely to suffer from RLS than men, according to the American Academy of Sleep Medicine.
Causes of RLS: Its cause is unclear, but it seems to be related to iron and/or dopamine deficiencies in the body, says Schulman of Emory’s sleep lab. Women may be particularly affected because menstruation tends to deplete iron.
How to treat RLS: Treatment depends on the severity of symptoms. For less serious cases, a doctor may recommend hot or cold showers, using heating pads, exercising or massage therapy – all relax the muscles.
Severe cases may warrant anti-seizure medications and drugs that mimic dopamine, says Brigham’s Kirsch. Another effective option is iron supplements.
Several medications can aggravate RLS symptoms, including antidepressants, tranquilizers and non-prescription allergy and cold medications with antihistamines.
MY THOUGHTS
I cannot imagine it. RLS doesn't seem to be the usual numbness we feel when our legs stayed cramped in one position for a period of time. But if you have the slightest suspicion that you might have RLS, check with your doctor for an RLS specialist. Sounds serious to me.
from the article 4 Sleep Disorders Solved
By Stephanie Schorow, Special to Lifescript
Published April 26, 2010
Restless leg syndrome (RLS)
What it is: It's a neurological disorder characterized by unpleasant sensations in the legs and an uncontrollable urge to move when resting or sleeping.
Some people describe it as an “odd” feeling in their legs or an inability to sit still. Others describe a sensation of burning, creeping, tugging or even insects crawling inside the legs.
Women are nearly twice as likely to suffer from RLS than men, according to the American Academy of Sleep Medicine.
Causes of RLS: Its cause is unclear, but it seems to be related to iron and/or dopamine deficiencies in the body, says Schulman of Emory’s sleep lab. Women may be particularly affected because menstruation tends to deplete iron.
How to treat RLS: Treatment depends on the severity of symptoms. For less serious cases, a doctor may recommend hot or cold showers, using heating pads, exercising or massage therapy – all relax the muscles.
Severe cases may warrant anti-seizure medications and drugs that mimic dopamine, says Brigham’s Kirsch. Another effective option is iron supplements.
Several medications can aggravate RLS symptoms, including antidepressants, tranquilizers and non-prescription allergy and cold medications with antihistamines.
MY THOUGHTS
I cannot imagine it. RLS doesn't seem to be the usual numbness we feel when our legs stayed cramped in one position for a period of time. But if you have the slightest suspicion that you might have RLS, check with your doctor for an RLS specialist. Sounds serious to me.
DEAL WITH INSOMNIA
DEAL WITH INSOMNIA
from the article '4 Sleep Disorders Solved'
By Stephanie Schorow, Special to Lifescript
Published April 26, 2010
Insomnia
What it is: Do you have difficulty falling asleep or staying asleep? It could be insomnia. Most people have the occasional sleepless night, usually during stressful times. However, about 10% of American adults report chronic insomnia. Women are more likely than men to report ongoing problems, according to the American Academy of Sleep Medicine.
One reason is hormones: Pregnancy and menopause can trigger insomnia, probably due to shifts in estrogen levels. In fact, a 2007 National Sleep Foundation poll found that 30% of pregnant women and 42% of post-partum women say they rarely or never get a good night’s sleep, compared to 15% of all women.
Causes of insomnia: A few sleepless nights, particularly during a period of stress or major life change, is no cause for alarm. Such “reactive insomnia” often goes away on its own, says Schulman of the Emory Sleep Disorders Laboratory.
But if those sleepless nights pile up, it can set the stage for chronic insomnia. Going to bed becomes an exercise in anxiety because “you can’t get sleep off your mind, so you can’t sleep,” Schulman says. Simply put, you psych yourself out.
Women are more likely than men to see their lack of sleep as a sign of an impending health disaster, says Gregg D. Jacobs, M.D., an insomnia specialist at the Sleep Disorders Center at the University of Massachusetts and author of Say Goodnight to Insomnia (Holt).
This only serves to reinforce patterns of sleeplessness, he says.
Depression and anxiety can also be underlying causes of insomnia. That’s why you should discuss long-term insomnia with a health care professional.
How to treat insomnia: If you have trouble sleeping, your instinct might be to reach for a sleeping aid. That may be OK for a few nights, but experts caution against using sleeping pills for more than a month.
Sleep medications have side effects, including drowsiness and memory loss, and they can become psychologically, if not physically, addicting, Jacobs says. (If you’re pregnant, talk to your doctor before taking any sort of sleeping aid.)
The best way to overcome insomnia is to take inventory of your bedtime routines and sleeping habits. Most of the time, small changes can make a difference.
Start by cutting back on caffeine. Make your room dark and cool. And try to adhere to a consistent sleep schedule by waking up and going to bed at the same time every day, even on weekends.
MY THOUGHTS
Avoid sleeping during the day. You want to be really tired and sleepy in the evenings. And take out the TV from your bedroom. Contrary to popular belief, TV keeps you awake.
from the article '4 Sleep Disorders Solved'
By Stephanie Schorow, Special to Lifescript
Published April 26, 2010
Insomnia
What it is: Do you have difficulty falling asleep or staying asleep? It could be insomnia. Most people have the occasional sleepless night, usually during stressful times. However, about 10% of American adults report chronic insomnia. Women are more likely than men to report ongoing problems, according to the American Academy of Sleep Medicine.
One reason is hormones: Pregnancy and menopause can trigger insomnia, probably due to shifts in estrogen levels. In fact, a 2007 National Sleep Foundation poll found that 30% of pregnant women and 42% of post-partum women say they rarely or never get a good night’s sleep, compared to 15% of all women.
Causes of insomnia: A few sleepless nights, particularly during a period of stress or major life change, is no cause for alarm. Such “reactive insomnia” often goes away on its own, says Schulman of the Emory Sleep Disorders Laboratory.
But if those sleepless nights pile up, it can set the stage for chronic insomnia. Going to bed becomes an exercise in anxiety because “you can’t get sleep off your mind, so you can’t sleep,” Schulman says. Simply put, you psych yourself out.
Women are more likely than men to see their lack of sleep as a sign of an impending health disaster, says Gregg D. Jacobs, M.D., an insomnia specialist at the Sleep Disorders Center at the University of Massachusetts and author of Say Goodnight to Insomnia (Holt).
This only serves to reinforce patterns of sleeplessness, he says.
Depression and anxiety can also be underlying causes of insomnia. That’s why you should discuss long-term insomnia with a health care professional.
How to treat insomnia: If you have trouble sleeping, your instinct might be to reach for a sleeping aid. That may be OK for a few nights, but experts caution against using sleeping pills for more than a month.
Sleep medications have side effects, including drowsiness and memory loss, and they can become psychologically, if not physically, addicting, Jacobs says. (If you’re pregnant, talk to your doctor before taking any sort of sleeping aid.)
The best way to overcome insomnia is to take inventory of your bedtime routines and sleeping habits. Most of the time, small changes can make a difference.
Start by cutting back on caffeine. Make your room dark and cool. And try to adhere to a consistent sleep schedule by waking up and going to bed at the same time every day, even on weekends.
MY THOUGHTS
Avoid sleeping during the day. You want to be really tired and sleepy in the evenings. And take out the TV from your bedroom. Contrary to popular belief, TV keeps you awake.
Friday, April 8, 2011
SOLVING SLEEP DISORDERS
SOLVING SLEEP DISORDERS
FROM THE ARTICLE '4 Sleep Disorders Solved'
By Stephanie Schorow, Special to Lifescript
Published April 26, 2010
Do you toss and turn at night or wake up feeling exhausted? You could have a sleep disorder that’s keeping you from getting the zzz’s you need. Find out what causes these 4 common sleep woes and how to banish them for good. Plus, test your sleep IQ with our quiz…
Sleep: New moms dream about it. Night-shift workers rarely get enough. But they’re not the only ones not getting adequate pillow time. Most women don't either.
Adults need about 7-9 hours of sleep per night, according to the National Sleep Foundation. Yet most women age 30-60 years old are getting less – six hours and 41 minutes to be exact.
Unfortunately, it’s not just the resulting dark circles women have to worry about. Lack of sleep can trigger a host of problems, including:
* Daytime sleepiness
* Problems concentrating
* Poor performance on the job or at school
* Irritability
* Increased likelihood of illness
* Weight gain
“The more common the sleep loss, the worse the problems get,” says Douglas Kirsch, M.D., a sleep specialist at Brigham and Women’s Hospital in Boston.
Experts agree that most people who boast about getting by on five or six hours of sleep are kidding themselves.
“They don’t realize how much better they would be with seven to eight hours,” says David Schulman, M.D., director of the Emory Sleep Disorders Laboratory in Atlanta.
Here are 4 common problems that get in the way of slumber and what to do about them:
1. Insomnia
2. Restless leg syndrome (RLS)
3. Obstructive sleep apnea
4. Narcolepsy
MY THOUGHTS
I have to cut this article because it's too long. Will be posting the suggested cure for the 4 sleep disorders in separate blogs - including how to get a good night's sleep.
FROM THE ARTICLE '4 Sleep Disorders Solved'
By Stephanie Schorow, Special to Lifescript
Published April 26, 2010
Do you toss and turn at night or wake up feeling exhausted? You could have a sleep disorder that’s keeping you from getting the zzz’s you need. Find out what causes these 4 common sleep woes and how to banish them for good. Plus, test your sleep IQ with our quiz…
Sleep: New moms dream about it. Night-shift workers rarely get enough. But they’re not the only ones not getting adequate pillow time. Most women don't either.
Adults need about 7-9 hours of sleep per night, according to the National Sleep Foundation. Yet most women age 30-60 years old are getting less – six hours and 41 minutes to be exact.
Unfortunately, it’s not just the resulting dark circles women have to worry about. Lack of sleep can trigger a host of problems, including:
* Daytime sleepiness
* Problems concentrating
* Poor performance on the job or at school
* Irritability
* Increased likelihood of illness
* Weight gain
“The more common the sleep loss, the worse the problems get,” says Douglas Kirsch, M.D., a sleep specialist at Brigham and Women’s Hospital in Boston.
Experts agree that most people who boast about getting by on five or six hours of sleep are kidding themselves.
“They don’t realize how much better they would be with seven to eight hours,” says David Schulman, M.D., director of the Emory Sleep Disorders Laboratory in Atlanta.
Here are 4 common problems that get in the way of slumber and what to do about them:
1. Insomnia
2. Restless leg syndrome (RLS)
3. Obstructive sleep apnea
4. Narcolepsy
MY THOUGHTS
I have to cut this article because it's too long. Will be posting the suggested cure for the 4 sleep disorders in separate blogs - including how to get a good night's sleep.
Saturday, March 19, 2011
WETTING THE BED: A SLEEP DISORDER
WETTNG THE BED
from the article "5 Common Sleep Disorders: Disturbing or Dangerous?"
By Laurie Sanchez, Lifescript Staff Writer
Published January 26, 2011
Reviewed By Edward C. Geehr, M.D
Wetting the bed
When adults soak the sheets, it’s called secondary incontinence. And it’s unnerving.
“A sudden nighttime accident can freak people out,” says Elizabeth Kavaler, M.D., clinical assistant professor of urology at Weill Cornell Medical College in New York City and author of A Seat on the Aisle, Please! (Springer).
But it’s usually not as isolated as it appears. Typically, it’s part of a larger condition known as overactive bladder (OAB).
That’s when the bladder becomes irritable and reactive – usually as part of aging – resulting in a greater and more frequent urge to urinate, Kavaler says.
“When people look back, they realize they’re going to the bathroom more than they used to. Or they’ve been having trouble getting to the restroom on time.”
Some adult bedwetting stems from a urinary tract infection (UTI), but OAB is the more common cause, Kavaler says.
What you can do about it: Make a doctor’s appointment.
If you have a UTI, you’ll be prescribed antibiotics.
If OAB is the cause, there are three approaches to treatment, Kavaler says.
The first course of treatment, behavior modification, involves reducing the amount of liquid you drink, especially bladder irritants such as caffeine and alcohol, and moving consumption to earlier in the day. You’ll also be asked to use the restroom more frequently and on a schedule.
“For bedtime, we might have a patient try to get up one more time in the middle of the night to void,” Kavaler says.
If that doesn’t work, there are nine different anticholinergic medications (such as Detrol), which treat OAB by relaxing bladder muscles.
“That shows how common this is,” Kavaler says.
Medication comes in gels, patches and pills. And about 80% of the people who try them get some degree of relief, she adds.
If you fall into the other 20%, your doctor may suggest invasive surgery to regulate urinary urges.
Common options include surgically implanting a bladder pacemaker, which sends electrical pulses to the nerve that controls bladder function. Botox is a newer treatment for OAB. It works by preventing inappropriate contractions of the bladder muscles.
Check out our Sleep Health Center.
MY THOUGHTS
of all the sleep disorders, i think this is the one that i would hate the most. sounds very uncomfortable. and embarrassing.
from the article "5 Common Sleep Disorders: Disturbing or Dangerous?"
By Laurie Sanchez, Lifescript Staff Writer
Published January 26, 2011
Reviewed By Edward C. Geehr, M.D
Wetting the bed
When adults soak the sheets, it’s called secondary incontinence. And it’s unnerving.
“A sudden nighttime accident can freak people out,” says Elizabeth Kavaler, M.D., clinical assistant professor of urology at Weill Cornell Medical College in New York City and author of A Seat on the Aisle, Please! (Springer).
But it’s usually not as isolated as it appears. Typically, it’s part of a larger condition known as overactive bladder (OAB).
That’s when the bladder becomes irritable and reactive – usually as part of aging – resulting in a greater and more frequent urge to urinate, Kavaler says.
“When people look back, they realize they’re going to the bathroom more than they used to. Or they’ve been having trouble getting to the restroom on time.”
Some adult bedwetting stems from a urinary tract infection (UTI), but OAB is the more common cause, Kavaler says.
What you can do about it: Make a doctor’s appointment.
If you have a UTI, you’ll be prescribed antibiotics.
If OAB is the cause, there are three approaches to treatment, Kavaler says.
The first course of treatment, behavior modification, involves reducing the amount of liquid you drink, especially bladder irritants such as caffeine and alcohol, and moving consumption to earlier in the day. You’ll also be asked to use the restroom more frequently and on a schedule.
“For bedtime, we might have a patient try to get up one more time in the middle of the night to void,” Kavaler says.
If that doesn’t work, there are nine different anticholinergic medications (such as Detrol), which treat OAB by relaxing bladder muscles.
“That shows how common this is,” Kavaler says.
Medication comes in gels, patches and pills. And about 80% of the people who try them get some degree of relief, she adds.
If you fall into the other 20%, your doctor may suggest invasive surgery to regulate urinary urges.
Common options include surgically implanting a bladder pacemaker, which sends electrical pulses to the nerve that controls bladder function. Botox is a newer treatment for OAB. It works by preventing inappropriate contractions of the bladder muscles.
Check out our Sleep Health Center.
MY THOUGHTS
of all the sleep disorders, i think this is the one that i would hate the most. sounds very uncomfortable. and embarrassing.
Friday, March 18, 2011
NIGHT SWEATS
NIGHT SWEATS
from the article "5 Common Sleep Disorders: Disturbing or Dangerous?"
By Laurie Sanchez, Lifescript Staff Writer
Published January 26, 2011
Reviewed By Edward C. Geehr, M.D
Night Sweats
If you routinely wake up with your PJs, pillowcase and sheets drenched, you're having night sweats.
There are several possible causes: a temporary hormonal issue (such as menopause), fever due to flu or infection, the side effect of a medication (antidepressants are one culprit), sensitivity to alcohol or an overactive thyroid.
It could also indicate another sleep disorder, such as sleep apnea, or a serious health issue, including lymphoma, HIV or tuberculosis.
What you can do about it: See your doctor if night sweats continue consistently for more than a week or intermittently for more than a month, says Jill Grimes, M.D., a family physician.
Because of the range of potential triggers, your doctor may ask about your medications and alcohol intake.
“Women in their 40s can develop an alcohol sensitivity that may manifest as night sweats after a glass or two of wine,” Grimes says.
Your doctor may order a number of tests, including:
* Checking hormones to see if you’re in menopause
* Tuberculosis skin test
* Blood work, to rule out overactive thyroid and low blood sugar
* HIV test
* Chest X-ray to look for enlarged lymph nodes, which can signal lymphoma
* A sleep study, if your doctor suspects sleep apnea is behind your sweats.
If your doctor rules out any serious issues, you may be able to minimize night sweats by cutting back on caffeine and alcohol.
Regular exercise can also help, Grimes says.
“It seems to help reset the body’s internal thermostat and may decrease the frequency or intensity of night sweats.”
MY THOUGHTS
this article should remind us not to disregard anything. night sweating can be serious and probably cannot be solved by a cooler aircon. it's scary to think that something as simple as sweating can be caused by an overactive thyroid, even lymphoma.
from the article "5 Common Sleep Disorders: Disturbing or Dangerous?"
By Laurie Sanchez, Lifescript Staff Writer
Published January 26, 2011
Reviewed By Edward C. Geehr, M.D
Night Sweats
If you routinely wake up with your PJs, pillowcase and sheets drenched, you're having night sweats.
There are several possible causes: a temporary hormonal issue (such as menopause), fever due to flu or infection, the side effect of a medication (antidepressants are one culprit), sensitivity to alcohol or an overactive thyroid.
It could also indicate another sleep disorder, such as sleep apnea, or a serious health issue, including lymphoma, HIV or tuberculosis.
What you can do about it: See your doctor if night sweats continue consistently for more than a week or intermittently for more than a month, says Jill Grimes, M.D., a family physician.
Because of the range of potential triggers, your doctor may ask about your medications and alcohol intake.
“Women in their 40s can develop an alcohol sensitivity that may manifest as night sweats after a glass or two of wine,” Grimes says.
Your doctor may order a number of tests, including:
* Checking hormones to see if you’re in menopause
* Tuberculosis skin test
* Blood work, to rule out overactive thyroid and low blood sugar
* HIV test
* Chest X-ray to look for enlarged lymph nodes, which can signal lymphoma
* A sleep study, if your doctor suspects sleep apnea is behind your sweats.
If your doctor rules out any serious issues, you may be able to minimize night sweats by cutting back on caffeine and alcohol.
Regular exercise can also help, Grimes says.
“It seems to help reset the body’s internal thermostat and may decrease the frequency or intensity of night sweats.”
MY THOUGHTS
this article should remind us not to disregard anything. night sweating can be serious and probably cannot be solved by a cooler aircon. it's scary to think that something as simple as sweating can be caused by an overactive thyroid, even lymphoma.
Thursday, March 17, 2011
RESTLESS LIMB SYNDROME
RESTLESS LIMBS
SLEEP APNEA
from the article "5 Common Sleep Disorders: Disturbing or Dangerous?"
By Laurie Sanchez, Lifescript Staff Writer
Published January 26, 2011
Reviewed By Edward C. Geehr, M.D
Restless Limbs
This bodily behavior, called periodic limb movement disorder (PLMD), mostly affects legs but sometimes arms too.
It’s often confused with restless leg syndrome (RLS) – that irritating, tingling feeling that starts in the legs as you’re trying to fall asleep and makes you need to move around. Many people have both conditions.
“There’s a common overlap,” Gromer says. “Patients don’t often come in to be treated for PLMD, since it usually doesn’t disturb them, but they'll want treatment for RLS.”
PLMD differs from RLS because it occurs only when you’re asleep, and movements – ranging from twitches to kicks – are involuntary.
Most people with PLMD don’t know they have it. The biggest sign is that they wake up with the sheets strewn about, says Hirshkowitz.
While these movements won’t necessarily harm you, “they tend to disturb a bed partner,” Gromer says.
What you can do about it: If PLMD is disrupting your sleep, or you regularly wake up tired, talk to your doctor.
Treatment is the same as for RLS: It includes taking iron supplements, since the disorder is linked with having a low amount of ferritin, a protein that helps store iron.
A doctor may also prescribe dopamine agonists (drugs that mimic the effect of the neurotransmitter dopamine), levodopa [also known as L-DOPA, a psychoactive drug that increases dopamine concentrations], sleep agents such as benzodiazepines and anticonvulsant medications.
Regular exercise, such as walking and nightly stretching, and limiting caffeine and alcohol also seem to help, Hirshkowitz says.
MY THOUGHTS
i'm so curious if i have the restless limb syndrome i'm thinking of turningthe video on while i'm sleeping.
SLEEP APNEA
from the article "5 Common Sleep Disorders: Disturbing or Dangerous?"
By Laurie Sanchez, Lifescript Staff Writer
Published January 26, 2011
Reviewed By Edward C. Geehr, M.D
Restless Limbs
This bodily behavior, called periodic limb movement disorder (PLMD), mostly affects legs but sometimes arms too.
It’s often confused with restless leg syndrome (RLS) – that irritating, tingling feeling that starts in the legs as you’re trying to fall asleep and makes you need to move around. Many people have both conditions.
“There’s a common overlap,” Gromer says. “Patients don’t often come in to be treated for PLMD, since it usually doesn’t disturb them, but they'll want treatment for RLS.”
PLMD differs from RLS because it occurs only when you’re asleep, and movements – ranging from twitches to kicks – are involuntary.
Most people with PLMD don’t know they have it. The biggest sign is that they wake up with the sheets strewn about, says Hirshkowitz.
While these movements won’t necessarily harm you, “they tend to disturb a bed partner,” Gromer says.
What you can do about it: If PLMD is disrupting your sleep, or you regularly wake up tired, talk to your doctor.
Treatment is the same as for RLS: It includes taking iron supplements, since the disorder is linked with having a low amount of ferritin, a protein that helps store iron.
A doctor may also prescribe dopamine agonists (drugs that mimic the effect of the neurotransmitter dopamine), levodopa [also known as L-DOPA, a psychoactive drug that increases dopamine concentrations], sleep agents such as benzodiazepines and anticonvulsant medications.
Regular exercise, such as walking and nightly stretching, and limiting caffeine and alcohol also seem to help, Hirshkowitz says.
MY THOUGHTS
i'm so curious if i have the restless limb syndrome i'm thinking of turningthe video on while i'm sleeping.
Tuesday, March 15, 2011
SLEEP APNEA
SLEEP APNEA
from the article "5 Common Sleep Disorders: Disturbing or Dangerous?"
By Laurie Sanchez, Lifescript Staff Writer
Published January 26, 2011
Reviewed By Edward C. Geehr, M.D
You might be spending the entire night gasping for breath – waking up and falling back asleep immediately, up to 20-60 times per hour. And you might not even know it.
This potentially serious condition, called obstructive sleep apnea, occurs in people with a narrowed airway, either since birth or after gaining weight around their neck.
Normally, muscles in the face and neck relax during sleep, including the tongue, cheek muscles soft palate and uvula (the soft tissue that hangs in the back of your mouth).
If you have sleep apnea, this already narrow airway closes completely, making you stop breathing for at least 10 seconds.
That’s when the body’s built-in survival mechanism kicks in, Gromer says.
“Your brain says, ‘Oh my gosh, I’ve got to save you,’ and wakes you up,” she says.
Your heart starts pounding, blood pressure rises, and body temperature skyrockets. That opens the airways, making you gasp and take in air. Then you fall back asleep immediately and the process starts again.
The result: extreme fatigue the next day and increased cardiovascular stress each time you’re jolted awake.
“You’ll always wake up tired,” Gromer says. “Sleep becomes very unrestful. The most common thing I hear [from my sleep apnea patients] is ‘I sleep, but I have no energy.’”
Because sufferers fall asleep immediately after each episode, many don’t know they have sleep apnea until someone informs them. Bed partners unusually notice loud snoring, choking or gasping sounds.
What you can do about it: See a sleep specialist.
Sleep apnea gets worse as you age, and fatigue can be as dangerous as cardiovascular stress. It slows your reaction time, impairs judgment, and may even make you fall asleep at the wheel of your car.
The most common treatment is continuous positive airway pressure (CPAP), a mask the sleeper wears to assist with breathing.
Other options include surgery to remove or reduce the uvula, soft palate and surrounding tissues, or to stiffen them with deliberate scarring. However, it doesn’t reliably cure sleep apnea, and some scarring may aggravate symptoms, cautions sleep expert Max Hirshkowitz, Ph.D., author of Sleep Disorders for Dummies (For Dummies)
Oral appliances that support the tongue, soft palate or jaw to open airways are also available. But they reduce apnea only by 50%, Hirshkowitz says.
MY THOUGHTS
snoring is not necessarily sleep apnea. if you snore and you're not sure if this is snoring or sleep apnea check out this article - http://www.aaoms.org/sleep_apnea.php
from the article "5 Common Sleep Disorders: Disturbing or Dangerous?"
By Laurie Sanchez, Lifescript Staff Writer
Published January 26, 2011
Reviewed By Edward C. Geehr, M.D
You might be spending the entire night gasping for breath – waking up and falling back asleep immediately, up to 20-60 times per hour. And you might not even know it.
This potentially serious condition, called obstructive sleep apnea, occurs in people with a narrowed airway, either since birth or after gaining weight around their neck.
Normally, muscles in the face and neck relax during sleep, including the tongue, cheek muscles soft palate and uvula (the soft tissue that hangs in the back of your mouth).
If you have sleep apnea, this already narrow airway closes completely, making you stop breathing for at least 10 seconds.
That’s when the body’s built-in survival mechanism kicks in, Gromer says.
“Your brain says, ‘Oh my gosh, I’ve got to save you,’ and wakes you up,” she says.
Your heart starts pounding, blood pressure rises, and body temperature skyrockets. That opens the airways, making you gasp and take in air. Then you fall back asleep immediately and the process starts again.
The result: extreme fatigue the next day and increased cardiovascular stress each time you’re jolted awake.
“You’ll always wake up tired,” Gromer says. “Sleep becomes very unrestful. The most common thing I hear [from my sleep apnea patients] is ‘I sleep, but I have no energy.’”
Because sufferers fall asleep immediately after each episode, many don’t know they have sleep apnea until someone informs them. Bed partners unusually notice loud snoring, choking or gasping sounds.
What you can do about it: See a sleep specialist.
Sleep apnea gets worse as you age, and fatigue can be as dangerous as cardiovascular stress. It slows your reaction time, impairs judgment, and may even make you fall asleep at the wheel of your car.
The most common treatment is continuous positive airway pressure (CPAP), a mask the sleeper wears to assist with breathing.
Other options include surgery to remove or reduce the uvula, soft palate and surrounding tissues, or to stiffen them with deliberate scarring. However, it doesn’t reliably cure sleep apnea, and some scarring may aggravate symptoms, cautions sleep expert Max Hirshkowitz, Ph.D., author of Sleep Disorders for Dummies (For Dummies)
Oral appliances that support the tongue, soft palate or jaw to open airways are also available. But they reduce apnea only by 50%, Hirshkowitz says.
MY THOUGHTS
snoring is not necessarily sleep apnea. if you snore and you're not sure if this is snoring or sleep apnea check out this article - http://www.aaoms.org/sleep_apnea.php
Sunday, March 13, 2011
PILLOWS FOR PREGNANT WOMEN
PILLOW FOR PREGNANT WOMEN
from the article "What’s the Right Pillow for You?"
By Bonnie McCarthy, Special to Lifescript
Published January 30, 2011
Pregnant Women
Most women sleeping for two experience back pain, especially in the eighth and ninth month of pregnancy.
So the right pillow is a must, says Thomas Holtgrave, N.P., a Long Beach, Calif., a nurse practitioner specializing in obstetrics and gynecology.
He advises expectant moms to sleep on their sides, which encourages blood flow between the two main vessels that run down the center of the body (the descending aorta and the inferior vena cava).
Avoid sleeping on your back, because the gravity of a pregnant uterus obstructs blood flow.
Pregnant women should sleep with one or two pillows under the head, and another between the stomach and bed to prop up the belly and take pressure off ligaments.
Add a pillow between your knees to minimize pressure on hips and lower back. Another small pillow propped behind the lower back can provide lumbar support, Holtgrave says.
Or here’s a simpler solution: A full-body pregnancy pillow shaped like a giant, contoured “U” or “C.” Many women find that these support them perfectly, Zarzana says.
MY THOUGHTS
that's a lot of pillows! there won't be space for your husband.
from the article "What’s the Right Pillow for You?"
By Bonnie McCarthy, Special to Lifescript
Published January 30, 2011
Pregnant Women
Most women sleeping for two experience back pain, especially in the eighth and ninth month of pregnancy.
So the right pillow is a must, says Thomas Holtgrave, N.P., a Long Beach, Calif., a nurse practitioner specializing in obstetrics and gynecology.
He advises expectant moms to sleep on their sides, which encourages blood flow between the two main vessels that run down the center of the body (the descending aorta and the inferior vena cava).
Avoid sleeping on your back, because the gravity of a pregnant uterus obstructs blood flow.
Pregnant women should sleep with one or two pillows under the head, and another between the stomach and bed to prop up the belly and take pressure off ligaments.
Add a pillow between your knees to minimize pressure on hips and lower back. Another small pillow propped behind the lower back can provide lumbar support, Holtgrave says.
Or here’s a simpler solution: A full-body pregnancy pillow shaped like a giant, contoured “U” or “C.” Many women find that these support them perfectly, Zarzana says.
MY THOUGHTS
that's a lot of pillows! there won't be space for your husband.
Thursday, March 10, 2011
PILLOW FOR SNORERS
PILLOW FOR SNORERS
from the article 'What’s the Right Pillow for You?'
By Bonnie McCarthy, Special to Lifescript
Published January 30, 2011
Snorers (and Their Partners)
If you or your bedmate snores like a foghorn, take heart. An anti-snoring pillow can help.
They’re designed to support the back of the neck and subtly shift a back-sleeper’s head to “the sniff position.” That’s as if you sat upright and pulled your head slightly forward to smell something, Kotler says. This opens airways for easier breathing.
It’s a gentle adjustment that won’t create other problems, such as neck pain.
If that doesn’t help, other factors may be at play.
Some snoring is related to sleep apnea, a dangerous condition marked by gasping or periods of stopped breathing during sleep.
Sleep apnea raises the risk of high blood pressure and is linked to depression and gastroesophageal reflux disease. If you suspect you or your partner have it, consult a doctor.
MY THOUGHTS
scary,huh! here's a sample of an anti-snoring pillow
from the article 'What’s the Right Pillow for You?'
By Bonnie McCarthy, Special to Lifescript
Published January 30, 2011
Snorers (and Their Partners)
If you or your bedmate snores like a foghorn, take heart. An anti-snoring pillow can help.
They’re designed to support the back of the neck and subtly shift a back-sleeper’s head to “the sniff position.” That’s as if you sat upright and pulled your head slightly forward to smell something, Kotler says. This opens airways for easier breathing.
It’s a gentle adjustment that won’t create other problems, such as neck pain.
If that doesn’t help, other factors may be at play.
Some snoring is related to sleep apnea, a dangerous condition marked by gasping or periods of stopped breathing during sleep.
Sleep apnea raises the risk of high blood pressure and is linked to depression and gastroesophageal reflux disease. If you suspect you or your partner have it, consult a doctor.
MY THOUGHTS
scary,huh! here's a sample of an anti-snoring pillow
 |
| cgi.ebay.com |
PILLOW FOR ALLERGY SUFFERER
PILLOWS FOR ALLERGY SUFFERERS
from the article "What’s the Right Pillow for You?"
By Bonnie McCarthy, Special to Lifescript
Published January 30, 2011
Allergy Sufferers
Choose synthetic fibers if you have asthma or allergies.
“Feather pillows can worsen allergies and make you cough or wheeze at night,” says Ronald Kotler, M.D., medical director of the Pennsylvania Hospital Sleep Disorders Center in Philadelphia and author of 365 Ways to Get a Good Night’s Sleep (Adams Media).
Other allergens that might be hiding in your pillow: pollen, pet dander and dust mites – plus their fecal matter. To keep these away from your head, use an anti-allergy pillow cover (on its own or under a regular pillowcase).
In addition to helping you sleep through the night, these pillows could make you look better when you wake up. These irritants often lead to morning facial swelling and puffiness, according to Mehmet Oz, M.D., co-author of YOU: The Owner’s Manual (Collins).
Down alternatives, such as lamb’s wool or silk, are natural dust-mite repellants, so they can also provide relief. Memory foam and water pillows are hypoallergenic too.
MY THOUGHTS
if you don't have this allergy, consider yourself really lucky. my nephew is so sensitive to dust, mites, insects. everything has to be hypoallergenic. quite expensive to maintain.
from the article "What’s the Right Pillow for You?"
By Bonnie McCarthy, Special to Lifescript
Published January 30, 2011
Allergy Sufferers
Choose synthetic fibers if you have asthma or allergies.
“Feather pillows can worsen allergies and make you cough or wheeze at night,” says Ronald Kotler, M.D., medical director of the Pennsylvania Hospital Sleep Disorders Center in Philadelphia and author of 365 Ways to Get a Good Night’s Sleep (Adams Media).
Other allergens that might be hiding in your pillow: pollen, pet dander and dust mites – plus their fecal matter. To keep these away from your head, use an anti-allergy pillow cover (on its own or under a regular pillowcase).
In addition to helping you sleep through the night, these pillows could make you look better when you wake up. These irritants often lead to morning facial swelling and puffiness, according to Mehmet Oz, M.D., co-author of YOU: The Owner’s Manual (Collins).
Down alternatives, such as lamb’s wool or silk, are natural dust-mite repellants, so they can also provide relief. Memory foam and water pillows are hypoallergenic too.
MY THOUGHTS
if you don't have this allergy, consider yourself really lucky. my nephew is so sensitive to dust, mites, insects. everything has to be hypoallergenic. quite expensive to maintain.
Wednesday, March 9, 2011
PILLOW FOR STOMACH SLEEPERS
PILLOW FOR STOMACH SLEEPERS
from the article "What’s the Right Pillow for You?"
By Bonnie McCarthy, Special to Lifescript
Published January 30, 2011
Stomach Sleepers
Sleeping on your stomach is a no-no. Don’t do it.
When you lie on your stomach, you have to twist your head in order to breathe. That can lead to neck pain and headaches, Zarzana says. Stomach sleeping also stresses the lower back.
Break the habit by sleeping on your side with a body pillow in front of you, McAllister suggests. This type of pillow is three times as long as a king-size, allowing you to snooze on your side while keeping the front of your body comfortably supported.
MY THOUGHTS
i've never really met anyone who sleeps on his/her stomach. except babies. i hope you're not one of them. if you are, go and get the body pillow.
from the article "What’s the Right Pillow for You?"
By Bonnie McCarthy, Special to Lifescript
Published January 30, 2011
Stomach Sleepers
Sleeping on your stomach is a no-no. Don’t do it.
When you lie on your stomach, you have to twist your head in order to breathe. That can lead to neck pain and headaches, Zarzana says. Stomach sleeping also stresses the lower back.
Break the habit by sleeping on your side with a body pillow in front of you, McAllister suggests. This type of pillow is three times as long as a king-size, allowing you to snooze on your side while keeping the front of your body comfortably supported.
MY THOUGHTS
i've never really met anyone who sleeps on his/her stomach. except babies. i hope you're not one of them. if you are, go and get the body pillow.
Monday, March 7, 2011
PILLOW FOR NECK PAIN SUFFERERS
from the article "What’s the Right Pillow for You?"
By Bonnie McCarthy, Special to Lifescript
Published January 30, 2011
Neck Pain Sufferers
For the 35%-80% of the population who suffer from neck soreness, memory foam and water-based pillows are best, Zarzana says.
In fact, snoozing on a water-based pillow can relieve chronic neck pain, reduce the frequency of headaches and improve sleep by better supporting neck muscles, according to a 1997 Johns Hopkins University study.
MY THOUGHTS
in case you've forgotten, here's a memory pillow
and a water pillow
from the article "What’s the Right Pillow for You?"
By Bonnie McCarthy, Special to Lifescript
Published January 30, 2011
Neck Pain Sufferers
For the 35%-80% of the population who suffer from neck soreness, memory foam and water-based pillows are best, Zarzana says.
In fact, snoozing on a water-based pillow can relieve chronic neck pain, reduce the frequency of headaches and improve sleep by better supporting neck muscles, according to a 1997 Johns Hopkins University study.
MY THOUGHTS
in case you've forgotten, here's a memory pillow
 | ||
| www.alibaba.com |
 |
| www.allegromedical.com |
Friday, March 4, 2011
PILLOW FOR SIDE SLEEPERS
PILLOW FOR SIDE SLEEPERS
from the article "What’s the Right Pillow for You?"
By Bonnie McCarthy, Special to Lifescript
Published January 30, 2011
Side Sleepers
A little feather pillow doesn’t give side sleepers the spine proper support. This can lead to compression of the vertebrae. If you’ve woken up with numbness and tingling in your arms, you’ve probably experienced that.
To keep your spine aligned, side sleepers should use a medium-firm pillow that supports the back and neck.
When testing different pillows, lie on your side and make sure the space under your neck – between the head and shoulders – is well-supported, Maas says.
To improve overall spinal alignment, sleep with a “leg-spacer” pillow between your knees, Zarzana suggests. These are designed to relieve pressure on the hips, knees, ankles and joints.
These pillows may also ease sciatica pain by reducing pressure on lumbar vertebrae where the sciatic nerve is located, says Wayne McAllister, a chiropractor in Stockton, Calif.
MY THOUGHTS
that's me! i always sleep on my side. right or left. but never on my back. and i always wake up with numb and tingling arms.i should get one leg-spacer pillow -
from the article "What’s the Right Pillow for You?"
By Bonnie McCarthy, Special to Lifescript
Published January 30, 2011
Side Sleepers
A little feather pillow doesn’t give side sleepers the spine proper support. This can lead to compression of the vertebrae. If you’ve woken up with numbness and tingling in your arms, you’ve probably experienced that.
To keep your spine aligned, side sleepers should use a medium-firm pillow that supports the back and neck.
When testing different pillows, lie on your side and make sure the space under your neck – between the head and shoulders – is well-supported, Maas says.
To improve overall spinal alignment, sleep with a “leg-spacer” pillow between your knees, Zarzana suggests. These are designed to relieve pressure on the hips, knees, ankles and joints.
These pillows may also ease sciatica pain by reducing pressure on lumbar vertebrae where the sciatic nerve is located, says Wayne McAllister, a chiropractor in Stockton, Calif.
MY THOUGHTS
that's me! i always sleep on my side. right or left. but never on my back. and i always wake up with numb and tingling arms.i should get one leg-spacer pillow -
Thursday, March 3, 2011
RIGHT PILLOW FOR BACK SLEEPERS
RIGHT PILLOW FOR BACK SLEEPERS
from the article 'What’s the Right Pillow for You?'
By Bonnie McCarthy, Special to Lifescript
Published January 30, 2011
Back Sleepers
In this position, an unsupportive pillow or no pillow at all may place unnecessary pressure on the back and the joints between the vertebrae.
But a stack of pillows can cause injury too, Zanzana warns. If it makes your head jut farther forward than normal, you’ll get pain and tightness in your neck.
For back sleepers, she recommends memory foam, which molds to the neck’s natural curve. Denser pillows tend to be more supportive, but they’re also more expensive.
Another option is a water pillow, which has a water-filled base sandwiched between polyester filling. Just add water to achieve the desired pillow height.
Both types of pillows offer consistent support, even when you change positions.
Also, placing a second pillow under your knees – such as a bolster (tube-shaped pillow), half-bolster or wedge – can alleviate pressure on the lower back.
MY THOUGHTS
if you're wondering....
here's a memory pillow from bracesupport.com
a water pillow from zimbio.com
and a bolster from seattlehomesmag.com
Wednesday, March 2, 2011
IS YOUR PILLOW CAUSING YOU SLEEPLESS NIGHTS?
IS YOUR PILLOW CAUSING YOU SLEEPLESS NIGHTS?
from the article 'What’s the Right Pillow for You?'
By Bonnie McCarthy, Special to Lifescript
Published January 30, 2011
Having trouble sleeping? The right pillow can help you rest through the night. Whether you’re a back-sleeper or champion snorer, we’ll guide you to the best place to lay your head…
Hitting the pillow and getting some shut-eye isn’t always as easy as it seems.
About 75% of Americans suffer from one or more sleep disorders at least a few nights a week, says psychologist James Maas, Ph.D., a sleep expert and the author of Power Sleep (Harper).
Pain can also keep you up at night. Nearly 60% of U.S. women report that physical discomfort interrupts their slumber at least three nights a week, according to a poll by the National Sleep Foundation.
Poor sleep doesn’t just leave you bleary-eyed the next day. It can also have serious health consequences, including a higher risk of hypertension, stroke and heart attack, Maas says.
So what’s costing you those precious zzz’s?
Possibly your pillow.
The right support is medium firm and not too thick. It keeps your head and neck in a line, as if you were standing up, according to Maas.
If it doesn’t, you can end up with headaches, insomnia, pain, stiffness, and numbness or tingling in the arms, says Michelle Zarzana, D.C., a chiropractor in Long Beach, Calif.
And remember, pillows have a shelf life.
“Good pillows might last 4-5 years if you’re lucky, but there are people sleeping with the same pillow they’ve had since they were children,” Maas says.
And that’s just the beginning. The way you sleep and certain health conditions also determine which pillow you need. We asked experts how to get the right support.
MY THOUGHTS
let's just stop right there. the article is too long. anyway, the kind of pillow you need depends on the type of sleeper you are. which could be any of the following:
1. Back Sleepers
2. Side Sleepers
3. Stomach Sleepers
4. Neck Pain Sufferers
5. Allergy Sufferers
6. Snorers (and Their Partners)
7. Pregnant Women
from the article 'What’s the Right Pillow for You?'
By Bonnie McCarthy, Special to Lifescript
Published January 30, 2011
Having trouble sleeping? The right pillow can help you rest through the night. Whether you’re a back-sleeper or champion snorer, we’ll guide you to the best place to lay your head…
Hitting the pillow and getting some shut-eye isn’t always as easy as it seems.
About 75% of Americans suffer from one or more sleep disorders at least a few nights a week, says psychologist James Maas, Ph.D., a sleep expert and the author of Power Sleep (Harper).
Pain can also keep you up at night. Nearly 60% of U.S. women report that physical discomfort interrupts their slumber at least three nights a week, according to a poll by the National Sleep Foundation.
Poor sleep doesn’t just leave you bleary-eyed the next day. It can also have serious health consequences, including a higher risk of hypertension, stroke and heart attack, Maas says.
So what’s costing you those precious zzz’s?
Possibly your pillow.
The right support is medium firm and not too thick. It keeps your head and neck in a line, as if you were standing up, according to Maas.
If it doesn’t, you can end up with headaches, insomnia, pain, stiffness, and numbness or tingling in the arms, says Michelle Zarzana, D.C., a chiropractor in Long Beach, Calif.
And remember, pillows have a shelf life.
“Good pillows might last 4-5 years if you’re lucky, but there are people sleeping with the same pillow they’ve had since they were children,” Maas says.
And that’s just the beginning. The way you sleep and certain health conditions also determine which pillow you need. We asked experts how to get the right support.
MY THOUGHTS
let's just stop right there. the article is too long. anyway, the kind of pillow you need depends on the type of sleeper you are. which could be any of the following:
1. Back Sleepers
2. Side Sleepers
3. Stomach Sleepers
4. Neck Pain Sufferers
5. Allergy Sufferers
6. Snorers (and Their Partners)
7. Pregnant Women
Tuesday, February 22, 2011
COMMON SLEEP DISORDERS
COMMON SLEEP DISORDERS
from the articel "5 Common Sleep Disorders: Disturbing or Dangerous?"
By Laurie Sanchez, Lifescript Staff Writer
Published January 26, 2011
Reviewed By Edward C. Geehr, M.D
From teeth grinding to leg twitching, our bodies do strange things while we sleep. Why do they happen and when should we worry? We explain 5 night-time behaviors and what to do about them…
We think our bodies shut down for the night when we fall asleep. But sometimes they’re still going – kicking, gasping, even making us wet the bed.
These abnormal behaviors are called parasomnias, disorders involving involuntary physical activity that happens during sleep.
Should you be worried about them?
“Sleep reflects our state of health, but it also affects our health – in ways we never knew until the last 20 years of sleep research,” says Kathy Gromer, M.D., a sleep specialist at the Minnesota Sleep Institute.
We asked sleep experts what these bodily behaviors mean, what to do about them and when you should see a doctor.
MY THOUGHTS
here are the 5 most common sleep disorders. see if you're familiar with any of them.
1. Sleep Apnea
2. Grinding Teeth
3. Restless Limbs
4. Night Sweats
5. Wetting the bed
from the articel "5 Common Sleep Disorders: Disturbing or Dangerous?"
By Laurie Sanchez, Lifescript Staff Writer
Published January 26, 2011
Reviewed By Edward C. Geehr, M.D
From teeth grinding to leg twitching, our bodies do strange things while we sleep. Why do they happen and when should we worry? We explain 5 night-time behaviors and what to do about them…
We think our bodies shut down for the night when we fall asleep. But sometimes they’re still going – kicking, gasping, even making us wet the bed.
These abnormal behaviors are called parasomnias, disorders involving involuntary physical activity that happens during sleep.
Should you be worried about them?
“Sleep reflects our state of health, but it also affects our health – in ways we never knew until the last 20 years of sleep research,” says Kathy Gromer, M.D., a sleep specialist at the Minnesota Sleep Institute.
We asked sleep experts what these bodily behaviors mean, what to do about them and when you should see a doctor.
MY THOUGHTS
here are the 5 most common sleep disorders. see if you're familiar with any of them.
1. Sleep Apnea
2. Grinding Teeth
3. Restless Limbs
4. Night Sweats
5. Wetting the bed
Monday, February 21, 2011
SLEEPING TIPS WHEN IN YOUR 40S
Sleeping Tips when you're in Your 40s
from "Sleep Like a Baby at Any Age"
By Dorothy Foltz-Gray, Special to Lifescript
Published December 23, 2010
In Your 40s
Sleep Stealer: Perimenopause
The sleep problems of your 40s are like those in your 30s, but add hot flashes and night sweats to the list. These menopause mainstays can start years before your period.
“They can be enough to wake you, but you may not even be aware of being hot,” Krystal says.
Snooze saver: Discuss hot flashes and night sweats with your doctor, Krystal suggests. Antidepressants like SSRIs or SNRIs can help with these issues and treat anxiety as well.
Also, get more active, Kogan says. Exercise deepens sleep and reduces the time it takes to start snoozing.
Work out at least 20 minutes a day, five days a week, but not close to bedtime; exercise raises your core temperature, which can keep you up.
MY THOUGHTS
that is one sleep stealer that cannot be avoided. the suggestions in the article should be noted though. it cannot be avoided but it can be lessened.
from "Sleep Like a Baby at Any Age"
By Dorothy Foltz-Gray, Special to Lifescript
Published December 23, 2010
In Your 40s
Sleep Stealer: Perimenopause
The sleep problems of your 40s are like those in your 30s, but add hot flashes and night sweats to the list. These menopause mainstays can start years before your period.
“They can be enough to wake you, but you may not even be aware of being hot,” Krystal says.
Snooze saver: Discuss hot flashes and night sweats with your doctor, Krystal suggests. Antidepressants like SSRIs or SNRIs can help with these issues and treat anxiety as well.
Also, get more active, Kogan says. Exercise deepens sleep and reduces the time it takes to start snoozing.
Work out at least 20 minutes a day, five days a week, but not close to bedtime; exercise raises your core temperature, which can keep you up.
MY THOUGHTS
that is one sleep stealer that cannot be avoided. the suggestions in the article should be noted though. it cannot be avoided but it can be lessened.
Sunday, February 20, 2011
YOU'RE NOT PERFORMING BECAUSE YOU'RE NOT SLEEPING
Too Little Sleep: The New Performance Killer
By Margaret Heffernan | February 10, 2011
As we all work longer and longer hours, take less vacation and work through the weekend, we may assume we’re being heroic, or virtuous.
The truth is we’re not; new research shows we’re stupid.
Quite literally.
Missing just one night’s sleep has a noticeable impact on the brain’s ability to function as Dardo Tomasi and his colleagues at the Brookhaven National Laboratory discovered when they took 14 healthy, non-smoking right-handed men and made half of them stay awake through the night. In the morning, both rested and groggy subjects were put through a serious of tests that involved tracking ten balls on a screen. As they completed the tests, an MRI scanner took pictures of their brains, to see how the rested brain differed from the one that was deprived of sleep. They found that the sleepier the subjects, the lower their accuracy in the tests.
The Smartest Thinking is First to Go
Most telling of all, the higher order brain activity - in the parietal and occipital lobes - was the first thing to go. But while the parietal and occipital lobes were less active, the thalamus was very busy. Scientists hypothesize that it works extra hard to stay alert. So all the energy you want to concentrate on solving a hard problem just goes on staying awake.
What these and other studies indicate is that, yes, we can stay awake for long periods of time with little sleep - but what we lose, progressively, is the ability to think. “A tired worker tends to perform like an unskilled worker.” Or you could say: a smart worker starts to work like a mindless one. I was reminded of this when interviewing former Countrywide mortgage dealers, so many of whom talked about their sweatshop hours.
An adult should get 6-8 hours of sleep a night. Less than that, and sleep deprivation starts to starve the brain. There is why we crave comfort food - donuts, candy - when we’re tired: our brains want sugar. After 24 hours of sleep deprivation, there is an overall reduction of 6 percent in glucose reaching the brain. But the loss isn’t shared equally; the parietal lobe and the prefrontal cortex lose 12 to 14 percent of their glucose. And those are the areas we need most for thinking: for distinguishing between ideas, for social control and to be able to tell the difference between good and bad.
MY THOUGHTS
old habits die hard. that includes sleeping habits. back in college, i would go for days without shuteye. i couldn't shake off the habit. i've convinced myself that my best "thinking times" are at midnight until the wee hours of the morning. probably true when i was a lot younger. doesn't hold water now. the past couple of weeks i would work until 3 or 4am. the next day, i have to redo a lot of things because a lot of what i've done weren't sensible enough. i was working hard. but i wasn't working smart.
By Margaret Heffernan | February 10, 2011
As we all work longer and longer hours, take less vacation and work through the weekend, we may assume we’re being heroic, or virtuous.
The truth is we’re not; new research shows we’re stupid.
Quite literally.
Missing just one night’s sleep has a noticeable impact on the brain’s ability to function as Dardo Tomasi and his colleagues at the Brookhaven National Laboratory discovered when they took 14 healthy, non-smoking right-handed men and made half of them stay awake through the night. In the morning, both rested and groggy subjects were put through a serious of tests that involved tracking ten balls on a screen. As they completed the tests, an MRI scanner took pictures of their brains, to see how the rested brain differed from the one that was deprived of sleep. They found that the sleepier the subjects, the lower their accuracy in the tests.
The Smartest Thinking is First to Go
Most telling of all, the higher order brain activity - in the parietal and occipital lobes - was the first thing to go. But while the parietal and occipital lobes were less active, the thalamus was very busy. Scientists hypothesize that it works extra hard to stay alert. So all the energy you want to concentrate on solving a hard problem just goes on staying awake.
What these and other studies indicate is that, yes, we can stay awake for long periods of time with little sleep - but what we lose, progressively, is the ability to think. “A tired worker tends to perform like an unskilled worker.” Or you could say: a smart worker starts to work like a mindless one. I was reminded of this when interviewing former Countrywide mortgage dealers, so many of whom talked about their sweatshop hours.
An adult should get 6-8 hours of sleep a night. Less than that, and sleep deprivation starts to starve the brain. There is why we crave comfort food - donuts, candy - when we’re tired: our brains want sugar. After 24 hours of sleep deprivation, there is an overall reduction of 6 percent in glucose reaching the brain. But the loss isn’t shared equally; the parietal lobe and the prefrontal cortex lose 12 to 14 percent of their glucose. And those are the areas we need most for thinking: for distinguishing between ideas, for social control and to be able to tell the difference between good and bad.
MY THOUGHTS
old habits die hard. that includes sleeping habits. back in college, i would go for days without shuteye. i couldn't shake off the habit. i've convinced myself that my best "thinking times" are at midnight until the wee hours of the morning. probably true when i was a lot younger. doesn't hold water now. the past couple of weeks i would work until 3 or 4am. the next day, i have to redo a lot of things because a lot of what i've done weren't sensible enough. i was working hard. but i wasn't working smart.
Friday, February 18, 2011
HOW TO SLEEP WHEN IN YOUR 30s
SLEEP LIKE A BABY WHEN YOU'RE IN YOUR 30s
Sleep Like a Baby at Any Age
By Dorothy Foltz-Gray, Special to Lifescript
Published December 23, 2010
In Your 30s
Sleep Stealer: Depression
“It’s the largest cause of insomnia in women in their 30s,” says Andrew Krystal, M.D., director of the Insomnia Sleep Research Program and professor of psychiatry at Duke University School of Medicine in Durham, N.C.
And women are twice as likely as men to get depressed, he says.
Snooze saver: Talk to a doctor about your blues. They may prescribe antidepressants, such as selective serotonin reuptake inhibitors (SSRIs) or serotonin-norepinephrine inhibitors (SNRIs).
The don’ts include napping during the day, exercising close to bedtime or turning your bed into an extra office, Krystal says.
Sleep Stealer: Worry
You’re fretting about your career and whether Prince Charming will show up, London says. It may seem like you always need to be “on” to get the job and man you want.
“You’re out there to impress,” Kogan says. And this performance anxiety can keep you from sleeping.
Snooze saver: Set good sleep habits, Martin says.
“The rules are simple: Get out of bed and go to bed at the same times every day. Don’t try to make up for lost sleep. Use the bedroom for sleep and sex only.”
Also, turn the face of your clock away from the bed: Seeing the minutes tick by will make it harder to drift off.
Most important, keep your worries in perspective. By reasoning with yourself, you decrease anxiety, London says. “And the less anxious you are, the better you’re going to sleep.”
If that doesn’t work, consider seeing a therapist to help you address the fears keeping you awake.
Sleep Stealer: Overbooking
You’re balancing a job, an active toddler, time with friends – and your husband. The only wiggle room may be a few hours snatched from sleep.
Snooze saver: If you’re voluntarily giving up sleep, remind yourself that in the long run (heck, even the short run), skipping sleep is counterproductive.
“If you’re having symptoms of sleep deprivation – daytime sleepiness, falling asleep when you don’t mean to, trouble concentrating, irritability – the only solution is to allow yourself more sleep,” Krystal says.
Sleep Stealer: Pregnancy
Your back hurts, you have to pee, the baby’s kicking.
“As the pregnancy progresses, you have increased risk of restless leg syndrome, the feeling that you have to move your legs,” Krystal says. That can wake you up and keep you from nodding off. About 70%-80% of women in their third trimester report difficulty sleeping.
Snooze saver: If an aching back is keeping you up, sleep on your side with a pillow between your knees and another one beneath your stomach to support your growing girth.
If you’re experiencing restless leg syndrome, ask your doctor to check your iron levels (low iron has been linked to the condition). And reduce your fluids a couple hours before bed if you’re waking for frequent bathroom breaks.
While you can’t keep a baby from kicking (after all, that’s good movement), being comfortable ups your odds of getting shuteye.
Sleep Stealer: Crying newborn
Get ready: For at least three months - and probably longer - your baby will wake you during the night to be fed, changed or soothed.
Snooze saver: Sleep whenever your baby does, Krystal advises.
“There’s a big temptation to do other things,” like showering, returning phone calls, doing laundry. Resist the urge to multi-task – you need rest.
And don’t fight your fatigue by guzzling coffee; that will only keep you awake when you have the chance to sleep.
MY THOUGHTS
i don't remember babies but i do recall endless worries and countless overbookings. at 30, there is so much to be done. So many things to prove. Wanting so much to please. at 30, most people would still be in that finding-your-place-in-the-sun stage. those are real 'sleep stealers'.
but then, you have so much ahead of you if you're in your 30s. don't worry so much about lack of sleep. you'll live! and survive to tell your in-your-30s escapades.
unless your sleep deprivation is taking its toll on your health and mental condition - a trip to a doctor will do you good.
Sleep Like a Baby at Any Age
By Dorothy Foltz-Gray, Special to Lifescript
Published December 23, 2010
In Your 30s
Sleep Stealer: Depression
“It’s the largest cause of insomnia in women in their 30s,” says Andrew Krystal, M.D., director of the Insomnia Sleep Research Program and professor of psychiatry at Duke University School of Medicine in Durham, N.C.
And women are twice as likely as men to get depressed, he says.
Snooze saver: Talk to a doctor about your blues. They may prescribe antidepressants, such as selective serotonin reuptake inhibitors (SSRIs) or serotonin-norepinephrine inhibitors (SNRIs).
The don’ts include napping during the day, exercising close to bedtime or turning your bed into an extra office, Krystal says.
Sleep Stealer: Worry
You’re fretting about your career and whether Prince Charming will show up, London says. It may seem like you always need to be “on” to get the job and man you want.
“You’re out there to impress,” Kogan says. And this performance anxiety can keep you from sleeping.
Snooze saver: Set good sleep habits, Martin says.
“The rules are simple: Get out of bed and go to bed at the same times every day. Don’t try to make up for lost sleep. Use the bedroom for sleep and sex only.”
Also, turn the face of your clock away from the bed: Seeing the minutes tick by will make it harder to drift off.
Most important, keep your worries in perspective. By reasoning with yourself, you decrease anxiety, London says. “And the less anxious you are, the better you’re going to sleep.”
If that doesn’t work, consider seeing a therapist to help you address the fears keeping you awake.
Sleep Stealer: Overbooking
You’re balancing a job, an active toddler, time with friends – and your husband. The only wiggle room may be a few hours snatched from sleep.
Snooze saver: If you’re voluntarily giving up sleep, remind yourself that in the long run (heck, even the short run), skipping sleep is counterproductive.
“If you’re having symptoms of sleep deprivation – daytime sleepiness, falling asleep when you don’t mean to, trouble concentrating, irritability – the only solution is to allow yourself more sleep,” Krystal says.
Sleep Stealer: Pregnancy
Your back hurts, you have to pee, the baby’s kicking.
“As the pregnancy progresses, you have increased risk of restless leg syndrome, the feeling that you have to move your legs,” Krystal says. That can wake you up and keep you from nodding off. About 70%-80% of women in their third trimester report difficulty sleeping.
Snooze saver: If an aching back is keeping you up, sleep on your side with a pillow between your knees and another one beneath your stomach to support your growing girth.
If you’re experiencing restless leg syndrome, ask your doctor to check your iron levels (low iron has been linked to the condition). And reduce your fluids a couple hours before bed if you’re waking for frequent bathroom breaks.
While you can’t keep a baby from kicking (after all, that’s good movement), being comfortable ups your odds of getting shuteye.
Sleep Stealer: Crying newborn
Get ready: For at least three months - and probably longer - your baby will wake you during the night to be fed, changed or soothed.
Snooze saver: Sleep whenever your baby does, Krystal advises.
“There’s a big temptation to do other things,” like showering, returning phone calls, doing laundry. Resist the urge to multi-task – you need rest.
And don’t fight your fatigue by guzzling coffee; that will only keep you awake when you have the chance to sleep.
MY THOUGHTS
i don't remember babies but i do recall endless worries and countless overbookings. at 30, there is so much to be done. So many things to prove. Wanting so much to please. at 30, most people would still be in that finding-your-place-in-the-sun stage. those are real 'sleep stealers'.
but then, you have so much ahead of you if you're in your 30s. don't worry so much about lack of sleep. you'll live! and survive to tell your in-your-30s escapades.
unless your sleep deprivation is taking its toll on your health and mental condition - a trip to a doctor will do you good.
Thursday, February 17, 2011
HOW YOU SLEEP DEPENDS ON YOUR AGE
HOW YOU SLEEP DEPENDS ON YOUR AGE
from "Sleep Like a Baby at Any Age"
By Dorothy Foltz-Gray, Special to Lifescript
Published December 23, 2010
When was the last time you had a good night’s sleep? Last year – or last decade? No matter your age, many things can keep you up: kids, deadlines, work worries. Read on for the worst sleep stealers at different life stages – and how to cope with them...
Once we leave childhood, satisfying sleep is often harder to come by.
The average 30- to 60-year-old woman sleeps fewer than seven hours a night, says the National Sleep Foundation. Women are also more likely than men to have trouble falling asleep and staying asleep.
We’re simply not getting enough zzz’s, says Andrew Martin, M.D., director of the Institute for Sleep Medicine at Deborah Heart and Lung Center in Browns Mills, N.J. “[People] need about eight hours a night,” he says.
Without it, our health takes a nosedive: Less sleep may increase your risk of high blood pressure, according to a 2009 study at the University of Chicago. With every hour of lost sleep, risk rose 37%.
Poor sleep also increases your chance of heart disease, cancer and obesity, says Svetlana Kogan, M.D., founder of Doctors at Trump Place, a complementary medicine practice in New York City.
Sleep-deprived people have suppressed immune systems, she says. That means they’re more likely to get bacterial and viral infections, and be depressed.
What’s the answer? Figuring out what’s robbing your sleep at different ages, and facing each one pillow first.
MY THOUGHTS
men seem to fall asleep much faster than us women. now that we've confirmed that, we should look at different sleep patterns, depending on our age.
my next posts will deal with sleep for women in the following ages:
In Your 30s
In Your 40s
In Your 50s and Beyond (beyond? how did this sound to you?)
from "Sleep Like a Baby at Any Age"
By Dorothy Foltz-Gray, Special to Lifescript
Published December 23, 2010
When was the last time you had a good night’s sleep? Last year – or last decade? No matter your age, many things can keep you up: kids, deadlines, work worries. Read on for the worst sleep stealers at different life stages – and how to cope with them...
Once we leave childhood, satisfying sleep is often harder to come by.
The average 30- to 60-year-old woman sleeps fewer than seven hours a night, says the National Sleep Foundation. Women are also more likely than men to have trouble falling asleep and staying asleep.
We’re simply not getting enough zzz’s, says Andrew Martin, M.D., director of the Institute for Sleep Medicine at Deborah Heart and Lung Center in Browns Mills, N.J. “[People] need about eight hours a night,” he says.
Without it, our health takes a nosedive: Less sleep may increase your risk of high blood pressure, according to a 2009 study at the University of Chicago. With every hour of lost sleep, risk rose 37%.
Poor sleep also increases your chance of heart disease, cancer and obesity, says Svetlana Kogan, M.D., founder of Doctors at Trump Place, a complementary medicine practice in New York City.
Sleep-deprived people have suppressed immune systems, she says. That means they’re more likely to get bacterial and viral infections, and be depressed.
What’s the answer? Figuring out what’s robbing your sleep at different ages, and facing each one pillow first.
MY THOUGHTS
men seem to fall asleep much faster than us women. now that we've confirmed that, we should look at different sleep patterns, depending on our age.
my next posts will deal with sleep for women in the following ages:
In Your 30s
In Your 40s
In Your 50s and Beyond (beyond? how did this sound to you?)
Saturday, January 22, 2011
Yoga For Insomnia
Yoga For Insomnia
Written by Andrea Manitsas
It happens to all of us... well, except for the anomaly or two among us. We are utterly exhausted. We've got a ton on our minds. All we want to do is sleep so we'll be rearing for the day ahead... but it just won't happen. We lay in bed, the same thoughts rolling over and over again incessantly, preventing us from getting any shut eye. When taking a look at the root of your insomnia, you may find anxiety, stress and fatigue resulting from the demands that life seems to place upon us. Your body may be asking you to slow down, your nervous system rebelling. Slowing down can be difficult, but yoga positions and meditation can help.
The next time you wake up at 2:00 in the morning, frustrated with sleeplessness, give yourself this 15-minute practice, so your body gets what it needs to sink back into sleep.
1. Five-minute Meditation: We recently brought you Is Meditation A Transformation Fodder for Stress? It's time to put it to the test. Find a comfortable seated position on the edge of a blanket, pillow or cushion. Let the spine be long, resting your hands on your thighs. Close your eyes and begin to tune into your breath. As thoughts come up, try not to give them any power. Just simply let them float by, and bring your attention back to your breath. Focus on deepening, lengthening and smoothing out your breath. You may even put a count to each inhale and exhale.
2. High Lunge Variations: Begin in a high lunge with the right leg in front, knee stacked over ankle and the left thigh strong and lifted. Reach your arms up alongside your ears. Rock your weight into your right leg, and as slowly as you can you're going to drag your right knee all the way into your chest, so that you are balancing on your right leg on an inhale, and then just as slowly step back into your lunge. Do this 5-10 times, and then switch sides.
3. Forward Fold: Feet hip distance apart, fold over your legs, letting your head hang. Take hold of opposite elbows and sway from side to side, imagining all your thoughts dripping out of the crown of your head. Stay for 10-20 breaths.
4. Plow Pose: Lay on your back, arms alongside your body. Swing your legs up over head. Your toes may or may not touch the ground. You can stay her for 10-20 breaths. But if you have some excess energy you need to expend, you can roll from plow to stand, trying to use your core. Then bend your knees, coming all the way to the ground and roll back into plow. You can repeat 5-10 times.
5. Legs up the Wall: Bring a blanket or pillow under your hips right at the wall and swing your legs up. The key is to get your hips above your heart, your shoulders and head resting on the ground. Let your palms face up away from your body, close your eyes, and come back to focusing on your breath.
When you feel the stillness, the peace, the spaciousness - crawl back into bed and give sleep another go.
Looking for another way to cure insmonia? How about some Sexual Healing!
MY THOUGHTS
i doubt i'll ever try these sleep-inducing exercises. they all seem so very hard. to do or understand. whatever!
Written by Andrea Manitsas
It happens to all of us... well, except for the anomaly or two among us. We are utterly exhausted. We've got a ton on our minds. All we want to do is sleep so we'll be rearing for the day ahead... but it just won't happen. We lay in bed, the same thoughts rolling over and over again incessantly, preventing us from getting any shut eye. When taking a look at the root of your insomnia, you may find anxiety, stress and fatigue resulting from the demands that life seems to place upon us. Your body may be asking you to slow down, your nervous system rebelling. Slowing down can be difficult, but yoga positions and meditation can help.
The next time you wake up at 2:00 in the morning, frustrated with sleeplessness, give yourself this 15-minute practice, so your body gets what it needs to sink back into sleep.
1. Five-minute Meditation: We recently brought you Is Meditation A Transformation Fodder for Stress? It's time to put it to the test. Find a comfortable seated position on the edge of a blanket, pillow or cushion. Let the spine be long, resting your hands on your thighs. Close your eyes and begin to tune into your breath. As thoughts come up, try not to give them any power. Just simply let them float by, and bring your attention back to your breath. Focus on deepening, lengthening and smoothing out your breath. You may even put a count to each inhale and exhale.
2. High Lunge Variations: Begin in a high lunge with the right leg in front, knee stacked over ankle and the left thigh strong and lifted. Reach your arms up alongside your ears. Rock your weight into your right leg, and as slowly as you can you're going to drag your right knee all the way into your chest, so that you are balancing on your right leg on an inhale, and then just as slowly step back into your lunge. Do this 5-10 times, and then switch sides.
3. Forward Fold: Feet hip distance apart, fold over your legs, letting your head hang. Take hold of opposite elbows and sway from side to side, imagining all your thoughts dripping out of the crown of your head. Stay for 10-20 breaths.
4. Plow Pose: Lay on your back, arms alongside your body. Swing your legs up over head. Your toes may or may not touch the ground. You can stay her for 10-20 breaths. But if you have some excess energy you need to expend, you can roll from plow to stand, trying to use your core. Then bend your knees, coming all the way to the ground and roll back into plow. You can repeat 5-10 times.
5. Legs up the Wall: Bring a blanket or pillow under your hips right at the wall and swing your legs up. The key is to get your hips above your heart, your shoulders and head resting on the ground. Let your palms face up away from your body, close your eyes, and come back to focusing on your breath.
When you feel the stillness, the peace, the spaciousness - crawl back into bed and give sleep another go.
Looking for another way to cure insmonia? How about some Sexual Healing!
MY THOUGHTS
i doubt i'll ever try these sleep-inducing exercises. they all seem so very hard. to do or understand. whatever!
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