Insomnia Worsens During Summer?

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.

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.

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.

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.

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.

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.

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

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.

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

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

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.

Get Some Sleep

The Endless Quest To Finally Get Some Sleep

By Lisa Kogan
O, The Oprah Magazine
December 21, 2009

What do Jon Stewart, kava kava, and Siberian goose down have in common? None of them cure a bad case of insomnia. Our sleepless columnist takes a hard look at what's keeping her up at night.

When sleep won't come, the nights are lonely, long, and way too quiet. I have brewed my chamomile tea, taken my rightful place on the sofa (experts insist it's a bad idea to get into bed until you're really ready to doze off), and had three whispered phone chats with three fellow insomniacs. But Margaret's melatonin has finally kicked in, Michael must clean his entire apartment because his housekeeper is coming first thing in the morning to clean his entire apartment (been there), and Anna has to finish reading Jude the Obscure so she can begin writing her son's English report.… I love the woman, but she's a Dr. Phil column just waiting to happen, which means I am left to simmer away in my own particular bouillabaisse of angst.

So I watch Jon Stewart; I fidget and I fuss and I down a pint of blueberries. I stare at the clock and double check that the door is locked and tomorrow's clothes are good to go. I'm too tired for sex, too wired for rest, and too busy kicking myself for all those little things I did not manage to accomplish during the day, like mailing that thank-you note I wrote a week and a half ago, or buying Cascade, or giving birth to two more children and moving to the suburbs. I just can't seem to locate the switch that turns off my brain and closes my eyes.

I have tried blackout curtains and lavender sachets. I have forced myself to lie down at 10 o'clock sharp and rise at the crack of 6:45 for three straight weeks. I have invested in an orthopedically correct, hypoallergenic, dust-mite resistant, Siberian white goose down pillow, and Egyptian cotton sheets. I have subjected myself to a sleep study in which a bazillion tiny electrodes were pasted to my scalp, arms, legs, and face, as well as strapped across my chest and stomach, while a tiny camera recorded my every toss and turn and a not-so-tiny Russian woman monitored my every breath and eye movement. That evening taught me four things:

1. Claustrophobia and a head wrapped in wires do not mix.

2. It takes five shampoos to remove paste from one's scalp

3. I suffer from sleep apnea (the condition in which one can repeatedly stop breathing for a few seconds throughout the night).

4. Knowing that sleeping will cause me to cease breathing does not make the whole falling-asleep process any easier.

I have tried warm milk and cool jazz; I have tried kava kava, valerian, licorice root, and blackstrap molasses. I have restricted my caffeine intake and increased my yogurt consumption —it did wonders for my cousin's roommate. I have tried medication and meditation. The former worked like a charm —until my daughter was born and it occurred to me that with her father often on the other side of the world, it might be nice if I could be semi-coherent in case of fire. The latter made me more tense than ever (and that, my friend, is definitely saying something).

I tend to stress out. Not during the day, mind you. During the day I'm cucumber cool. The problems come when the sun goes down —and, apparently, I'm not alone (though at 3:09 in the morning, it sure feels that way). According to the National Sleep Foundation, 27 percent of us say our sleep was disturbed at least a few nights a week in the past month, due to money woes, the economy, the cost of healthcare, and job worries.

Here, in no particular order, is a partial list of what's keeping me wide awake:

•I worry that I will contract the Ebola virus. I have raised this concern at my annual checkup every year since Outbreak hit the movie theaters in 1995. The conversation is always the same: "Let me ask you this, Miss Kogan; is your apartment brimming with disease-riddled monkeys?" I think for a moment. "No, no, it is not," I answer proudly. "Okay," my doctor asks, making a small note in my file, "did somebody rent Outbreak again?"

•I worry that I have lost my God-given right to go a full month without hearing about Jon and Kate Gosselin. I worry that I'm running out of space in my brain and soon this stuff will start crowding out everything I ever learned about Hamlet. "To be or…" You see? I can only remember the cast of Dancing with the Stars.

•Having been raised in Detroit, I worry that I will lose my job. I also worry that I will lose my health insurance, my TV remote, my teeth, my parents, my home, and my mind. I worry that the only thing I can do is pray my mind goes first so I don't notice that I'm a homeless, unemployed orphan with no ability to pay for prescription drugs, change channels, or chew.

•I worry that acid-washed jeans are making a comeback. And far be it from me to dispense fashion advice, but here's a mantra worth committing to memory: Bon Jovi has moved on, and I can, too.

•I worry that last fall, 30 members of the United States Senate voted no to a measure that would prevent our government from funding military contractors (think Halliburton) who prohibit rape victims from seeking justice against the coworkers who attack them. I literally lie awake at night trying to understand how the people who are supposed to protect us can justify voting no on something so clearly nonnegotiable. And I worry that those guys are sleeping just fine.

•I worry that my boyfriend and I are growing a bit too comfortable with each other. We used to eat dinner by candlelight. He'd read Rilke for me and I'd draw a bath for him. But 16 years is a lot of togetherness. The other night I didn't think twice about asking if he could see Audrey from where he was standing. Warning: If you are faint of heart or weak of stomach, or anyone I've ever dated, read no further because…Audrey is the name I've given my lone, black chin hair —that's right, I've named my chin hair —and, believe me, I'm plenty worried about that, too.

•I worry about every single aspect of my child's life, including but not limited to everything from whether she's getting enough sleep, milk, and attention to whether she's getting too much TV, juice, and pollution. I worry that she will get the H1N1 flu. I worry that all her friends will get it and she'll feel left out. I worry my boyfriend will die before me and I will have to rely on our sleepy, milk-deprived daughter to pluck little Audrey.

•I worry that according to a piece in the October 2008 issue of this magazine, worrying about not getting enough sleep is actually keeping me from getting enough sleep. And I guess, more than anything, I worry that I'll never figure out what it takes to finally get some rest.

But who knows? I keep hoping that not really having the answer to that question is somehow making me and my sleepless friends into better people, forcing us to reach out for a touch of warmth in the existential darkness, and in so doing, drawing all of us closer together. Maybe not. Still, that's the idea I plan to cling to, as soon as I check the lock one last time and decide to call it a night.

MY THOUGHTS

that's right. stop being a worry wart. when something big is happening the next day,i toss and turn all night. call it excitement. call it worry. still, it's hard to get some sleep when you cannot calm down.

6 Remedies for Insomnia

As you can see, I'm fixated with Insomnia as a topic.  I've always been nocturnal. And that's a challenge if you have an 8-5 job. Insomniacs hate the sunlight.  By the time the sun shines through the window, that's the time insomniacs are asleep.  I am sharing this article because they can work.

6 Remedies for Sleep Problems

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

Unrelenting insomnia has become a part of my life. Colleagues joke about my 3 a.m. e-mails; my husband groans at my late-night online shopping. (He knows I’ve had a bad stretch when packages pile up at the door.) There are weeks when I’d give just about anything for a good night’s sleep. I also know that I’m not alone.

Fifty to 70 million Americans suffer from insomnia. It’s more common among women (I know the hot flashes keeping me awake are caused by declining estrogen and hopefully will pass as my hormones even out). It is also common among people who are obese or have high blood pressure, anxiety or depression. And more and more studies are linking weight gain with sleep loss. A new study in the Journal of Clinical Sleep Medicine suggests that adults should sleep eight to nine hours per night to help maintain a healthy weight. One theory is that lack of sleep disrupts hormones, such as leptin and insulin, which regulate appetite and body weight. Another explanation is that sleep deprivation leaves us too tired for exercise. And since losing sleep can also make us moody, we may turn to food to cheer us up.

I could take one of the many sleep medications touted on TV, but I’d rather not; their long-term use can lead to headaches and possible dependency. Instead, I’m channeling my late-night energy into researching the science behind some common advice

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

a bedtime snack of carbo is not a good idea for someone who's trying to lose weight. milk is fine. tea us fine. i have coffee only in the morning. i've taken sleep supplements and they work but i don't take them unless absolutely necessary. stress can cause insomnia so being relaxed helps a lot. there are many alternatives. we just need to try them and stick with what works best for us.

Natural Cure for Insomnia

Is there a natural alternative to sleep medications?

By Cathy Wong, About.com Guide
Updated October 04, 2007
About.com Health's Disease and Condition content is reviewed by our Medical Review Board

Sleep medication is appropriate in certain situations, and many of the newer medications have fewer side effects. If you're currently taking sleep medications, I'd suggest talking with your doctor about whether natural sleep aids might be a good option for you.

There are plenty of natural alternatives that may help people fall asleep and stay asleep. The ones that don't involve taking a herb or supplement can often be combined with medication.

•Cognitive behavioral therapy (CBT) is a form of short-term psychotherapy that involves modifying sleep habits and behavoirs, such as:
•using your bed and bedroom only for sleep
•going to bed and waking up at the same time every day
•avoiding napping during the day
•getting out of bed if you're having trouble falling asleep for longer than 15 minutes
•avoiding caffeine during the day
•minimizing light and noise in the bedroom

CBT is one of the better-researched natural sleep aids. For example, a study published in the Journal of the American Medical Association randomized 75 subjects to CBT, progressive muscle relaxation, or placebo. After 6 weeks, the number of nightly awakenings and time to get back to sleep had been reduced by almost 50 percent in the CBT group, compared to 16 percent in the progressive muscle relaxation group and 12 percent in the placebo group.

National Association of Cognitive Behavioral Therapists

•Visualization is another drug-free option. It involves imagining a relaxing scene using all the senses. It is generally done about 20-25 minutes before the desired bedtime. For example, if you're imagining yourself on a tropical island, think of the way the warm breeze feels against your skin. Imagine the sweet scent of the flowers, look at the water and listen the waves…you get the picture. Involving more senses is generally thought to be more effective.

•Progressive Muscle Relaxation has also been explored as a natural remedy for sleep. Starting at one end of the body, it involves tensing then relaxing one muscle group at a time, working your way to the other end of the body.

Although the herb kava kava is a herb often marketed as a natural sleep aid, it should be avoided. The United States Food and Drug Administration (FDA) has issued a consumer advisory about the potential risk of severe liver injury resulting from the use of dietary supplements containing kava. To date, there have been more than 25 reports of serious adverse effects from kava use in other countries, including four patients who required liver transplants.

Melatonin is a hormone produced naturally in the body. The pineal gland in the brain makes serotonin which is then converted into melatonin at night when it gets dark. It's also available as nutritional supplements.

A number of studies have found that melatonin supplements lessens the time it takes to fall asleep, promotes sleepiness, and lengthens sleep time. Most studies have been small and very short in duration, so more research is needed.

Some experts caution that melatonin should not be used by people with depression, schizophrenia, autoimmune diseases, and other serious illness. Pregnant and nursing women should not use melatonin. And although melatonin is produced in the body in very small amounts, the amounts found in supplements and used in studies have contained much larger amounts. Short-term side effects can include headache and sleeplessness, and it is not known what the long-term side effects are.

And finally, with any sleep difficulty, the first step should be consulting a doctor. Chronic insomnia can be a symptom of an underlying condition, such as depression, heart disease, sleep apnea, lung disease, hot flashes, or diabetes, so it's important to see a doctor if you are having trouble sleeping.

MY THOUGHTS

take out the tv from bedrooom. i've been sleeping so much better hen i did. exercise a couple of hours before bedtime with a hot bath afterwards also helps.