Really Late

insomnia test – The Most Common Test Used By Doctors To Determine If You’re Suffering From Sleep Apnea

admin — Fri, 15 Jan 2010 03:38:43 +0000

If your doctor suspects you’re suffering from sleep apnea, then you may need to undergo some tests to confirm the diagnosis. Here’s a brief summary of the various tests used to help diagnose sleep apnea.

As an adult, there are a lot of different tests available, and the doctor will choose which test or tests are most relevant to the type of sleep apnea he believes you’re suffering from.

Maintain a sleep diary, including details of how loudly the person snores, if they wake up during sleep, and whether they have breathing difficulties

Use a sound-activated audio recorder during sleep

X-ray or CT scan of the head and neck

Endoscopy of throat and nose to determine if there’s a blockage

Check for any extra tissue growth in the mouth, throat and nose, including tonsils, soft palate and uvula

Gather information about sleep patterns, the person’s daily activities and their medical history

Multiple sleep latency test. This test measures how fast a person falls asleep, and they are given a number of opportunities to fall asleep through the day

Polysomnogram. This monitors the breathing patterns during the night, and is conducted at a sleep center in a hospital. It also records eye movement, brain activity, breathing, heart rate, muscle activity, the amount of airflow in and out of the lungs and what percentage of oxygen is in the blood. Any breathing interruptions during sleep are noted and graded by severity.

Electroencephalogram (EEG). Used to monitor repeated awakenings during sleep, and check the brain waves of the patient during these episodes.

Oximetry. This is done to monitor and record oxygen levels throughout the night, and is simply a sleeve that’s inserted over one finger. The oxygen level drops during apnea episodes and rises when the patient wakes. If the results are abnormal, it’s often followed by a polysomnogram.

Sleep apnea is also diagnosed in children, but some of the tests used are different to those used for adults.

Video photography is used to record occurrences of apnea and nighttime awakening

Lateral neck radiography supplies information about the size of the adenoids

Polysomnography. This can be used in children, but it’s not really design for this purposes. Children have higher respiratory and physiology rates, and so a machine designed for adults may provide false results.

Apnea-hypopnoea index and minimum oxygen saturation levels can be used as indicators, in order to determine the average number of apneas and hypopnoeas that occur during one hour of sleep.

Nasopharyngoscopy. This can determine how much obstruction is occurring in the child’s nasal passages.

Esophageal pressure monitors. This can determine if a child has to make an increased respiratory effort because of upper airway resistance syndrome. A pressure probe is left in the esophagus, where it can measure extreme or frequent negative pressures that disrupt sleep.

Pulse oximetry. This is a screening tool for determining the presence of obstructive sleep apnea disorder, but it’s not highly accurate.

For more information on the signs and symptoms of sleep apnea [http://www.coping-with-sleep-apnea.com/how_do_you_know_if_you_have_sleep_apnea.php] please visit devices used for sleep apnea [http://www.coping-with-sleep-apnea.com/devices_for_sleep_apnea.php] where you will quickly and easily find a variety of sleep apnea tips, advice and resources to include devices used for sleep apnea [http://www.coping-with-sleep-apnea.com/devices_for_sleep_apnea.php].

On the market today there is now available some crazy and zany video games that can enhance the video gaming experience for gamers. These incredible video games have the ability to cause the villains within a video game to begin dancing to disco music.

The most bizarre of these newly bizarre video games are produced by Insomniac Games, who also produced the Ratchet And Clank Future – Tools Of Destruction video game. Within this video game was the introduction of the Transformer that had the ability to turn enemies into tiny, little penguins and the Gelanator that could trap its enemies in ice cubes that were made of lime gelatin. Their whimsical look on video games has enabled the majority of their video games to become top titles on the bestseller charts by the gaming industry.

The magical and advanced technology that is used in creating special effects in many movies are the same ones that are used to create the realistic graphics and life like animation within many video games produced by Insomniac Games. Insomniac Games is one of the few independent video game developers that are still battle for their place among the big league names of Activision and Electronic Arts Incorporated. Already two top independent video game developers, Pandemic Studios and BioWare Corporation, have sold out to Electronic Arts Incorporated.

Insomniac Games is a company that has reserved the rights to keep to their roots as a goofy and informal company that can focus on creativity and fun. This company was founded in 1994 and has been going strong ever since they released their very first video game demo entitled, Disruptor. However, it only sold close to two hundred thousand copies, which is not great, but for a first time video game it is not too shabby either.

The second video game that they released was Spyro the Dragon, which featured a friendly purple dragon and it was a runaway hit. This video game was so incredible that between 1998 and 2000 there were three more video games created that were based on the Dragon Spyro. The sales of these video games reached close to twelve million copies actually being sold.

Then in 2002, they created Ratchet And Clank, which was about a furry yellow creature and his robot sidekick. This video game was such a huge hit that it sold more than twelve million copies. The major video game they released was a more mature type of video game known as, Resistance – Fall Of Man. This video game became one of the best selling video games for Sony and its Playstation 3 video game system.

Insomniac Games develops video games for only Sony, and since the Playstation 3 video gaming system has fallen way behind the sales of the Wii and Xbox-360 they have truly been affected. However, they are not considering selling out to the larger video game developing companies. In fact, they will consider developing video games for other video game system manufactures first.

They have created such fabulous video games as Spyro the Dragon in 1998, Spyro 2 – Ripto’s Rage in 1999, Spryo – Year of the Dragon in 2000, Ratchet & Clank in 2002, Ratchet & Clank – Going Commando in 2003, Ratchet & Clank – Up Your Arsenal in 2004, Ratchet Deadlocked in 2005, Ratchet & Clank Future – Tools of Destruction in 2006, and Resistance – Fall of Man in 2007.

Victor Epand is an expert consultant about kids toys, dolls, and video games. You will find the best marketplace for kids toys, dolls, and used video games at these sites for kids toys, dolls.

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insomnia relief – The Forms of Insomnia Relief

admin — Thu, 14 Jan 2010 02:52:59 +0000

If you have insomnia and facing difficulties in getting the required amount of sleep each night, you may want to consider choosing one of the well known remedies, after having a thorough discussion with your physician. Before you do consider using any of the insomnia relief measures, it makes sense to know a little about insomnia and its relief measures that are available.

As you know insomnia is all about sleeplessness and its ill side effects. Though insomnia is caused due to several factors, it is very difficult to pinpoint the exact reason for this malady for each individual person. Still it is possible for you to find out the most probable reason, which is causing a lack of sleep in you. Once you have the reason, you are on your way to find relief measures for those symptom.

Insomnia relief comes in many different forms and varieties; while most of the physicians will prescribe synthetic drugs and medications, naturopaths will ultimately recommend all herbal remedies or natural treatments for insomnia relief. On the flip side, there are several sleep aids available currently in the markets, which work effectively at least in some acute episodes of insomnia which you might want to consider trying.

Insomnia relief also comes in the form of exercises, yoga and meditation, which are vouched for its efficiency and guarantee by many experts. Whatever the form of insomnia relief you come across, you may need to choose your own method depending on your convenience and intensity of the problem. You may choose just a single insomnia relief method or prefer a combination of many methods.

Most all of the clinical insomnia relief methods usually rely on a type of drug therapy consisting of sedatives and or sleep inducers. A round or two of psychotherapy is also included in your clinical insomnia relief measure package. Though this treatment package works perfect for many people, there are many skeptics who criticize the validity of this system by arguing on the severe adverse effects brought on by these synthetic medicines.

Naturalists will also argue for introducing all herbal drugs as insomnia relief medication over standard prescription drugs. The reasons attributed to support such natural remedies are: Many natural insomnia relief drugs contain a unique combination of all natural ingredients and herbs, which have been proved to assist in promoting relaxation and deep sleep. It is also believed that some people’s physiology do not produce enough quantities of melatonin, which regulates the body’s own ability to identify day and night. An imbalance in this compound may cause lack of control for the onset of sleep and its maintenance.

Other simple remedies such as herbal teas, aromatherapy oils, herbal pills and tablets, concoctions, gaba, valerian, and kava and balms, are all known to work as wonderful insomnia relief supplements for many people. Herbal products are also much “safer” for many of us and have not been known to cause addiction or adverse effects. They can all also be purchased over the internet without the need to see a doctor.

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At one time, or another, all of us have experienced insomnia for any type of reason. There are times when lack of sleep just can’t be helped, such as: the loss a loved one, going through a divorce, and losing your job.

These are some of life’s serious crisis situations, where we have to let time heal, and try not to fall apart in the process. Some of the solutions below will help insomnia, but they will not heal grief.

However, if you are continually staying awake over trivial matters, these solutions will aid you to get a good night’s rest. Remember – not every solution will work for everyone, so try the easiest ideas and make them fit into your lifestyle.

Do you have one or more problems, on your mind, that are troubling you at bedtime? If so, write it down and leave it on the kitchen table where you sit in the morning. This is a form of compartmentalization, where your subconscious mind works on a solution, and you and your conscious mind get some needed rest.

You will be surprised what happens the following morning. The problem is much less important or your subconscious found the solution. This technique is so powerful that many successful people use it, even when they don’t really have a problem. This keeps you organized, on a daily basis, and you will get more accomplished in life.

That leads into the next idea, which is establishing a daily routine. Your body has a natural cycle, and most of us ignore it. Modern humans are more out of tune with their bodies than ever before, so we have to get back to basics and design a schedule for all tasks – including sleep.

You should exercise every day, but your exercise routine should end two hours before bedtime, at the latest. This allows your body and mind “cool down” time. If you can exercise earlier in the day, feel free to do so.

Exercise will give you extra energy during the day, and help you get a good night’s sleep, when you need it. If you don’t exercise, don’t feel alone, but do take action. Gentle Yoga postures are a great way to start.

If you find the right Yoga teacher, you will learn controlled breathing (pranayama), stage-by-stage relaxation, and meditation. Each is a powerful technique for winding down before bedtime. You always practice controlled breathing with either, stage-by-stage relaxation, or meditation. Some people practice stage-by-stage relaxation in bed and fall asleep in the process. This is not a bad thing, if your ultimate goal is to fall asleep.

Now let’s look at a few other ideas, such as alcohol and hidden caffeine. Alcohol has a way of getting you to sleep, but sleep is often interrupted during the night. One suggestion, if you enjoy drinking: Have one small drink; preferably wine, with your meal.

Caffeine is in coffee, many teas, many sodas, and a variety of other drinks. Drink water later in the day, and give your body a rest from caffeine.

Here are a few actions to take before bedtime: Eat very light, read a book about something peaceful, and take a shower or a bath. You don’t have to do everything, but one of the above-mentioned ideas will work for you.

Sweet Dreams.

Paul Jerard, is a co-owner and the director of Yoga teacher training at: Aura Wellness Center, in North Providence, RI. He has been a certified Master Yoga teacher since 1995. He is a master instructor of martial arts, with multiple Black Belts, four martial arts teaching credentials, and was recently inducted into the USA Martial Arts Hall of Fame. He teaches Yoga, martial arts, and fitness to children, adults, and seniors in the greater Providence area. Recently he wrote: Is Running a Yoga Business Right for You? – for Yoga students, who may be considering a new career as a Yoga teacher. http://www.yoga-teacher-training.org

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insomnia film – Insomnia Remedy – Using a Variety of Techniques

admin — Sat, 09 Jan 2010 03:04:02 +0000

Everybody’s sleep cycles and style are different. There are also different types of insomnia. For these reasons, you may need to try different ideas before you find a good, working insomnia remedy for you. In this article, we’ll discuss how relaxation techniques, lifestyle changes, western principals, and audios can help. If you need insomnia help, then you’ve come to the right article!

If you have trouble with falling asleep initially, then you will probably find relaxation techniques to be the most helpful.

First off, make sure your room is at a “just-right” temperature, and a bit cold if anything. Eliminate as much light and sound as possible, and turn off as many electronics as you can. Sleep in comfy, well-fitting pajamas. When you first get in bed, do a mental check of your body, and make sure all your muscles are relaxed. Imagine a wave of relaxation is flowing down your body. Then as you notice thoughts, either hear them in your head slooowwwlllyyy, or imagine them being drawn on a chalkboard and then erased. This way your thoughts will begin to slow down. These steps require a lot of mental discipline, and if you work too hard, you may end up forcing yourself up longer. The audios I’ll talk about later in the article can help with this.

Lifestyle changes will help those who don’t get enough sleep or need a sleep remedy to make their sleep more effective. Try cutting out caffeine from your diet completely, or at the very least 4 hours before bed. Drink plenty of water throughout the day. Getting lots of sunlight will also help control melatonin levels and will help you sleep at night.

Showering at least an hour before bed will help to manipulate your body temperature to drop right around bedtime, making you nice and sleepy. These simple ideas may be all the insomnia help you need.

Eastern principals such as qigong and fung shui also give us some tips for insomnia help. For starters, sleep with your tongue against the roof of your mouth to help connect two energy centers. The relaxation techniques above (and the audios mentioned below) will help with other qigong techniques. Practicing qigong daily may also be an insomnia remedy. Fung Shui talks a lot about the positioning of your bed. The most important tip to me is to never have a mirror facing your bed. This is supposed to reflect tired energy into your body, which is harmful.

If you’ve used all this insomnia help and still need an insomnia remedy, or need help with the relaxation techniques described above, then you’ll want to look at audios or sleep systems. These audios and sleep systems use a combination of cutting-edge sound and audio techniques to make you sleep. For more info on these, read the side bar at my insomnia remedy blog. These also sometimes include an insomnia film.

One of the most perplexing causes of insomnia is hyperarousal. Although the name might seem a little foreign to some people, it is simply a prolonged version of the stress response or the fight-or-flight response. Self-protection is the intended reason for the stress response.

When faced with danger, hyperarousal causes you to have heightened sensory response. Your heart and respiration rate goes up. You have a greater awareness of what’s around you. Your blood levels of stress hormones increase dramatically. You are ready for some real action.

This is all great if you are really facing danger and you need to make a life-or-death decision between fight or flight. It is certainly not something that you want, though, when it leads to chronic insomnia.

Hyperarousal is one of the leading causes of insomnia because its sole purpose is to protect ourselves when we’re facing danger. And one of the best ways to do this is by keeping us awake and alert. This is pretty logical — you aren’t very good at defending yourself and your loved ones when you’re sound asleep!

As long as we are awake, we can see our surroundings and be aware of potential dangers. Once we fall asleep, though, those dangers can more easily sneak up on us and harm us. As part of our stress response, we can go for days without sleep or on little sleep as a defense mechanism.

The All-Too Familiar Downside of Hyperarousal and The Stress Response

After a few nights without sleep, whether there’s a real danger or not, we start to feel the effects of chronic insomnia. It’s the “tired yet wired” situation.

You feel really tired. You want to go to sleep. Unfortunately, you body does not want you to go to sleep. Your mind is racing, and your heart is probably beating like crazy. Despite feelings of exhaustion, you are unable to get to sleep.

Your hyperarousal, although a good thing when it is needed, is causing you sheer misery when you can’t sleep… even though you want to more than anything.

As you face your insomnia, you might want to fight it and fight yourself!

You’re angry. You just want to be able to sleep. You’re exhausted. You don’t want to face this stress response when sleep is the only thing that you want. Hyperarousal is second to only sleep anxiety as one of the paradoxical causes of insomnia — meaning that the more you want it, the further away you get from having it.

And because of that paradox, there is really no one magic solution to cure it. It’s really a process your mind has to go through.

Your first step in dealing with your chronic insomnia should be realizing the cause. If it is caused by the stress response, then accept this as the cause. If you have felt these “wired” feelings — the pounding heart and racing mind — you know that that at least one of the causes of it is hyperarousal.

Now comes what might seem like a strange step. Instead of seeing this as a negative thing, your enemy that you have to fight off, you need to view the cause in a positive light as a good thing — an instinctual response with good intentions, but just misguided in the present circumstances!

As much as you want to fight it and hate your hyperarousal state, you can only start to cure your insomnia by viewing it as a positive thing. Only at that point can you again begin to welcome real sleep back into your life. Why? Because a mind and body that is fighting with itself cannot relax and let go. Acceptance is the door you must open to get back on the path to a quiet mind and a peaceful body.

Marcia Weissman suffered from chronic insomnia for years before she formulated a self-help program that eventually cured it. Learn more about the common but distressing state of hyperarousal and other causes of insomnia here And while you’re there, check out the free self-help tutorial.

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insomnia weight loss – 10 Common Symptoms Of Depression by James Mierop

admin — Mon, 04 Jan 2010 03:21:37 +0000

Every year approximately 9.5 per cent of the American population suffers from depression. Depression is a grave illness that affects day to day life and destroys families. It is a disorder that controls the mind and its functions causing loss of appetite, sleeplessness, mood swings, and a deep sense of despair.

The symptoms of depression are varied and the severity changes with time. And, according to experts depression can be an inherited disorder, or caused by life threatening illnesses, or stress. Other causes are certain diseases, medicines, drugs, alcohol, or mental illnesses. Women are seen to experience depression more than men and this is attributed to hormonal swings, menstrual cycle changes, pregnancy, miscarriage, pre-menopause, and post-menopause.

Common symptoms are:

1. An unshakeable sadness, anxiety, or emptiness.

2. Overwhelming hopelessness accompanied by pessimistic feelings.

3. Extreme guilt, feelings of helplessness, and no sense of self worth.

4. Loss of energy, a slowing down of metabolism, and activity levels. Being plagued by constant fatigue.

5. A sense of helplessness along with an increasing inability to focus and indecisiveness.

6. Loss of sound sleep and development of extreme insomnia.

7. Inexplicable weight loss or weight gain. Triggered by loss of appetite or eating binges.

8. Brooding and suicidal inclinations.

9. Irritability, short temper, as well as restlessness.

10. Physical afflictions like headaches, digestive disorders, and chronic pain for no particular reason.

If you experience any of the above along with a marked change in behavior do consult your doctor. He will give you a thorough examination to rule out physical causes for depression as well as any underlying medical problems. Then if required he will recommend that you consult a psychiatrist or psychologist.

Take matters in hand and try and erase negativity from your mind. Cut out from you life terms like exhaustion, worthlessness, and hopelessness. Change your life by setting yourself a few goals. Try and relax, meditate, and enjoy music. Start new activities that absorb your time as well as interests. Go out and meet people and participate in group activities. Avoid the company of negative people. Make up your mind to enjoy a movie, ballgame, family outing, picnic, or trek. Be positive, self confident, and have faith in yourself. Faith is itself a great healer. Decide to change your world for the better. However do follow the doctor’s advice. Treatment can include: anti-depressant medicines, psychotherapy, as well as lifestyle changes. In extreme cases electroconvulsive therapy or light therapy are prescribed.

If your depression escalates or you are suicidal seek help from your family physician or health care provider. Do call a local health department, a community mental health center, or hospital or clinic. Someone will extend a helping hand and talk you through the crisis.

About The Author

James Mierop is the COO of The Doctors Choice Practice, which specializes in Health and Fitness Counseling.

The Doctor’s Choice Patient Care is centered on proper supplementation of Nutraceuticals & Herbal Remedies, Nutrition (Diet) and a regimented Exercise Routine.

http://www.The-Doctors-Choice.com

As always, consult your pharmacist or healthcare professional before starting a supplementation or exercise program.

Just prescribed 10 mg Doxepin for insomnia, do I need to hesitate?

I'm currently taking 54mg Concerta for adult ADD and was previously able to take Benedryl (same ingredients as Simply Sleep) for occasional insomnia caused by stress and anxiety but that no longer works and the insomnia has increased to a minimum of 4 to 5 nights a week along with increased anxiety from situational life stresses (work, bipolar son, etc..). I'm reading up on Doxepin since I've never heard of it and I hesitate to begin it. I need NO help with weight gain and I'm very uneasy with the many discussions I see in regards to overdoses, increase suicides, and not to mention the fact that yes it will help me with the edgy emotions I've been hit with since it is technically a drug for depression but one prescribed for those linked to substance abuse, I have an occasional cocktail or glass of wine and do no recreational drug abuse, I'm to busy obsessing about what I do need to take! Hmmmm…with all the newer medications out for both insomnia and depressions (minor on my list of please help me get healthy Dr) I'm a little perplexed that we would start with this..considering my first comment was..please don't prescribe me anything that's going to make me gain again. We went through many weight gaining anxiety meds to finally come across the correct diagnosis of ADD and Concerta so she is well aware of my history. Let's put it this way, we once tried Topomax for anxiety and insomnia, a med with a HUGE side effect of causing large amounts of weight loss, amount of 30-40 pounds for those on 1/2 the dose I was on. I was on 100mg for a year, it lost it's effect to manage my insomnia, and since I wasn't suffering from anxiety but rather ADD it never worked for that either…and yet never even received that side effect of weight loss either…not a single pound. But every single anxiety med that warned of a weight gain side effect..I was right there with it. I'm not questioning her intentions or her education…just curious on any other personal experiences….

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insomnia tips – YouTube – Insomnia Tips

admin — Sat, 02 Jan 2010 03:20:14 +0000

People becoming educated about the efficacy of herbal remedies for many medical conditions ranging from migraines to skin conditions. Many women have found more success using herbal remedies to combat their menopause symptoms than they did with prescription drugs suggested by their physicians. There are many different options available to women seeking herbal menopause remedies. It is important to learn which ones are most effective and provide the most relief for your particular symptoms.

Menopause symptoms are resultant from decreased estrogen and progesterone production in the ovaries. These hormone fluctuations can wreak physiological havoc on a woman. Among the symptoms a woman may experience are hot flashes, mood swings, night sweats, unexplained weight gain, exhaustion , and insomnia. Contain these symptoms is often very difficult and stressful. Prescription drugs can alleviate some of these symptoms; however, the prescription medications have drawbacks. Some have side effects so serious that they can be worse than the symptoms themselves. For example, some of the prescriptions made to treat hot flashes cause itchy rashes that cover the body. Other prescription medications have long term side effects, including diseases such as cancer. Often treating your symptoms with a safe, natural, herbal remedy is the optimal method for coping with menopause.

When you begin searching for an appropriate menopause symptom remedy, it might surprise and overwhelm you to see the vast quantity of available products. It can be difficult to Choose the right product. There are several people you might want to consult as you begin searching. Begin with a visit to your gynecologist. They will be able to advise you as to which herbal remedies are safe and appropriate for you. Moreover, they can also share information with you as to which methods have been effective for their other patients and which have not. In addition to your doctor, you might speak to a consultant in your local herbal store. More than likely, they have talked to other women who coping with the same symptoms. Based on this knowledge, they may be able to point you down the right path.

Black Cohos is one of the most popular herbs used to alleviate symptoms of menopause. This herb is effective for a number of different menopause symptoms including anxiety, hot flashes, and night sweats. The extensive studies on this herb suggest that is very effective. Pasque Flower has also shown itself to be a beneficial herbal remedy for coping with menopause symptoms. It offers a mild sedative-like effect. An herbal combination called MellowPause might also be helpful for some symptoms. It has a soy base, and mixes the power of Black Cohosh and Pasque flower to help you fight hot flashes, night sweats, mood swings, and insomnia. Menocore is yet another herbal combination that deals with the same symptoms. It contains a mixture of different natural herbal products.

One final product that might be successful on your symptoms is Triatone. The ingredients include Isoflavones, Black Cohos, Dong Quai, Chasleberry, and Licorice Root. This product not only alleviates many symptoms, but it may also leave you with an overall sense of well-being. You might also desire to contact your local natural food or herb store and to find out what natural supplements they carry. In addition to their side-effect free effectiveness, they tend to cost far less than the available prescription options.

About The Author

Mary Davis contributes to several web sites, including http://dukof.com and http://femik.com.

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insomnia sleep disorder – Having Trouble Sleeping? – free article courtesy of ArticleCity.com

admin — Thu, 31 Dec 2009 03:23:15 +0000

Having Trouble Sleeping?
by: Arthur Buchanan

As much as one-third of the nation’s population suffers from sleep disorders. The leading cause of sleep disorders is emotional turmoil, causing us to experience such sleep-related problems as insomnia, nightmares, and difficulty sleeping through the night. If you’re having trouble sleeping, there are steps you can take toward finally achieving the relief of more rest-filled nights.

There are a variety of ways to treat sleep disorders. While over-the-counter medications are often used and can be beneficial for some people, leading sleep experts caution that, for many, such sleep aids can end up causing more problems than they solve.

If your sleep problems persist, if you find you have trouble concentrating, or if lack of sleep interferes with your regular routine, you may consider seeking relief by getting help from a sleep specialist or mental health professional.

Suggestions for Getting a Good Night’s Sleep

**Follow a regular schedule–go to sleep and get up at the same time each day.

**Avoid taking cat-naps during the day.

**Try to exercise at regular times each day. Moderate physical activity 2 to 4 hours before bedtime may improve your sleep.

**To adjust your internal sleep clock, try to get some exposure to the natural light in the afternoon each day.

**Eat smart, avoid heavy dinners, and don’t eat too close to bedtime.

**Avoid drinking caffeinated beverages late in the day–caffeine is a stimulant that can keep you awake.

**Refrain from drinking alcohol close to bedtime or in an effort to help you sleep. Drinking even small amounts of alcohol can make it harder to stay asleep.

**Smoking in an effort to help you sleep can have the opposite effect since nicotine is a stimulant.

**Do something pleasurable before bedtime to help you unwind and get your mind off the day’s responsibilities and nagging concerns.

**Take a relaxing shower or bath before bedtime and, if you like to use fragrances, consider using lavender scented body soaps, lotions or oils for its naturally calming effect.

**Avoid over-stimulation before you go to bed. And only go to bed when you’re actually tired. Don’t try to force yourself to sleep, instead get up and “do something boring” then head back to bed.

**Be especially thoughtful about what end-of-the-night TV shows you watch and your bedtime reading selections. Avoid content that focuses on issues that are disturbing or that dwell on a topic that’s currently causing you to feel concerned, worried, threatened, or afraid.

**Listen to music you especially enjoy at bedtime. Play it at a low volume and make sure to select music with especially soothing rhythms and calming lyrics.

**Consider purchasing an acoustic “nature sounds simulator relaxation machine” (typically under $20. at certain pharmacies, or stores like Target). Settings for such sounds as “Spring rain,” “mountain stream,” “ocean waves,” and “”summer night” can help relieve end-of-the-day stress and act as a natural sleep aid.

**Create a safe and comfortable sleeping environment. Make sure there are locks on all doors and smoke alarms on each floor. A lamp that’s easy to turn on and a telephone by your bedside may be helpful. In addition, the room should be dark, well ventilated, and have all nonessential sounds blocked out.

You’ll Gain Much More Than Just a Good Night’s Sleep

If, despite your efforts to “set the stage” for a good night’s sleep, your problem persists, seeking professional help may provide you with the relief you’re looking for. You have a lot more to gain than restful sleep and a more peaceful emotional state. Virtually everything you can do to improve your sleep also benefits your health by significantly reducing your risk of depression, anxiety disorders, heart attack, cancer, hypertension, diabetes, osteoporosis and similar ailments and diseases.

Types of Sleep Disorders

Insomnia

Insomnia is the most common sleep disorder. Insomnia means inadequate or poor-quality sleep caused by one or more of the following:

**taking a long time to fall asleep (more than 30 to 45 minutes)

**waking up many times each night

**waking up and being unable to get back to sleep

**waking up too early in the morning

**unrefreshing sleep

Insomnia can be caused by stress, environmental noise, extreme temperatures, change in the environment, medication side-effects, or sleep/wake schedule changes like jet lag.

Sleep Apnea

Sleep apnea refers to repeated episodes of no breathing for at least 10 seconds during sleep (apneic episodes). The most common symptoms are loud snoring while asleep and excessive sleepiness during the day.

Sleep apnea usually is caused by blockage (obstruction) in the nose or mouth (upper airway). Blockage may be caused by defects of the nose, larger-than-average soft tissues in the throat, or enlarged tonsils and adenoids.

Sleep apnea may also be caused by abnormal electrical signals from the brain to the muscles used to control breathing. The cause of this type of apnea (central sleep apnea) usually is unknown.

A doctor specializing in sleep disorders can make a definite diagnosis and recommend treatment. A wide range of treatments are available, including gadgets that help you stay off your back when sleeping, medication, and surgery.

Narcolepsy

Narcolepsy is a sleep disorder that causes sudden sleep attacks which may occur during any type of activity at any time of day. These sleep attacks can occur several times a day and may last from a few minutes to several hours. A person may fall asleep while engaged in an activity such as eating dinner, driving the car, or carrying on a conversation.

Narcolepsy usually starts during the teen years or early adulthood and can continue throughout life. Medications may be used to help prevent sleep attacks and episodes of muscle weakness, however, the disorder rarely goes away completely.

Restless Leg Syndrome (also called nocturnal myoclonus)

People with restless legs syndrome have a feeling of discomfort, aching, or twitching deep inside their legs. Jerking movements may affect the toes, ankles, knees, and hips. Moving the legs or walking around usually relieves the discomfort temporarily.

Restless legs syndrome frequently causes sleep problems, such as insomnia and unrestful sleep, because the symptoms most often occur while the person is asleep or is trying to fall asleep. The twitching or jerking leg movements may wake a person up.

The cause of restless legs syndrome is often not known. Antidepressants and certian other medications can sometimes cause restless legs syndrome. It may also develop as a result of pregnancy or iron-deficiency anemia.

Parasomnias

Parasomnias are undesirable physical activities that occur during sleep involving skeletal muscle activity, nervous system changes, or both. Sleep can be difficult for people who experience parasomnias as it can cause odd, distressing, and sometimes dangerous nighttime activities. While “asleep,” a person with parasomnia may walk, scream, rearrange furniture, eat odd foods, or even wield a weapon.

Parasomnias have medically explainable causes and are most often treatable.

Sleep and Aging

The normal sleep cycle consists of two different kinds of sleep–REM (rapid eye movement or dreaming sleep) and non-REM (quiet sleep). Everyone has about four to five cycles of REM and non-REM sleep a night. For older persons, the amount of time spent in the deepest stages of non-REM sleep decreases. This may explain why older people are thought of as light sleepers.

Although the amount of sleep each person needs varies widely, the range usually falls between seven and eight hours a night. While these individual requirements remain fairly constant throughout adulthood, aging does reduce the amount of sleep you can expect to get at any one time.

About The Author

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