Natural Sleeping Aids

Alternative Approaches

2008-06-16T03:51:00.000-07:00

Get heavy.
Falling asleep is all about letting go. Try this simple self-hypnosis technique. While breathing slowly through your nose, concentrate on relaxing the muscles in your feet. Imagine your feet, your bones becoming heavier, sinking into bed, and losing feeling. After a few minutes, move to your calves, your knees, and eventually further up the body. You will probably be asleep by the time you reach your head. All some people need to do is let go of their thoughts and concentrate on relaxing the body.

Take an herbal sedative.
Drink some valerian tea before turning in for the night. There is plenty of clinical and historical evidence that it has a sedative effect. And for some, valerian is balm for anxiety as well. Steep one tablespoon of the dried herb in a pint of water, and brew it for three to four minutes. Drink it before bed as needed.

Get it lit
Maybe you are a night owl who can't sleep before 2 am or a lark who is in bed by early evening and u at 4 am. Either way, you are out of phase with the rest of humanity. Your problem could be a biological clock that runs too slow or too fast

Light tells your brain when you should be awake or asleep. By exposing yourself to bright light, you may be able to reset your clock where it needs to be. Getting outdoors more may be all that you need.

Bright light in the morning phase advances night owls so that they can get moving in the morning and be ready for sleep earlier in the evening. Larks can delay sleep by exposing themselves to bright light in late afternoon or early evening. You should be outside 45 to 60 minutes everyday.

Solutions

2008-06-16T00:32:00.000-07:00

Make a ritual of it. Many men have poor sleep hygiene, meaning that they don't have good habits for bedtime. Create a ritual around sleep so as to prepare the body and mind that it's time to rest. Put out the car, use the half hour before bed for light reading or watching TV, or do some light stretching or relaxation exercises.

Lie down when you like. If you are not sleepy don't force yourself to go to bed; you will just lie awake thrashing. Instead go to bed only when you feel tired.

Get up, get out. No matter how little or how much sleep you have had uring the night, always get out of bed at the same time every day. this includes weekends. When sleep doesn't come easily, you have to be more regular in your habits. You can't expect your body to do one thing on the weekdays and another on the weekends.

Have a bit. Hunger pangs, even slight ones, sometimes interfere with sleep. A glass of milk, crackers, or an apple before bed takes the edge off and allows sleep to come. Have just a small snack. You don't want to eat a meal before bed

Cause And Problem

2008-06-16T00:30:00.000-07:00

Problem
There are three types of insomnia: you can't fall asleep, you wake up several times a night, or ou get up too early in the morning

Cause
What makes sleep elusive? Everything from job stress, grieg, traffic noise, alcohol, medications, jet lag, shift work, a hard bed, or a soft bed to an off-kilter biological clock.Usually there is a real identifuable cause. You are worried about something, or you are just not physically relaxed in your surroundings.

How Serious
Most Insomnia lasts only a few nights or a couple of weeks until the situation causing the sleep loss resolves itself. Meanwhile, you are probably tired, irritable, and out of sorts. But you recover as soon as you start sleeping better. Any sleeplessmess that lasts three weeks or more, howeverm isn't normal and could be a warning sign to see your doctor.

Sleep Apnea And Lungs

2008-04-09T23:51:00.000-07:00

Sleep apnea and lungs

Respiratory disease is a common and important complications, Acromegaly. With Acromegaly show from 1.6 to 3.3 times the mortality rate of increase, it is because breathing disorders of the 25% of cases. Of these patients, the mortality rate for lung disease is 2-3 times higher than the general population spread. Each part of the system may be involved in the respiratory tract. Facial skeletal deformities, mucosal edema and hypertrophy and pharynx, larynx cartilage, tongue and expand inspiratory collapse hypopharinx, all may contribute to sleep apnea and lungs respiratory alterations. Nasal polyps, "hormone rhinitis," changes of the voice and snoring is a common phenomenon not uncommon. Although small, gas jets cyst may follow.

Pneumomegaly often see, and as recommended by the functional study, may be due to the increase in the number of alveolar instead. An obstructive respiratory syndrome caused by the thickening of the mucosa, Shanghai Airlines and bronchial found in 25 percent of women and 70 percent of male patients. Sleep apnea syndrome (SAS) on 60-70% of the patients with Acromegaly. Scandinavian Airlines may be obstructive, central or mixed type. Obstructive SAS is the prevailing form, Acromegaly. This is because the sleep apnea and lungs intermittent obstruction of freedom and preservation activities on the respiratory center, as was proved chest and abdominal respiratory effort. Central incidence of SAS more complicated. The upper airlines to reduce reflex inhibition induced respiratory center. In addition, the increased growth hormone levels and, where possible defects in the somatostatinergic pathway, may increase the respiratory center ventilatory response to carbon dioxide, resulting in respiratory arrest. SAS in the mixed, but these phenomena behind the other two forms coexist.

Oxygen saturation coexist with the onset of asphyxia often awakened at night and daytime sleepiness. Clinical correlation of the SAS, the Special arterial hypertension is closely related to the reasons for the interest of the two countries, such as the obstacles. SAS sleep deprivation seems to be related to the appearance of their preference for hypertension. In addition, sleep apnea and lungs short-term hypoxemia can cause lasting long elevation of blood pressure, endothelial cells induced reduction in the current generation of nitric oxide. Therefore, since cardiovascular events is a major cause of death in patients with Acromegaly, it is a reasonable assumption that SAS is the reduction of life of these patients.

Liver Damage Due To Sleep Apnea

2008-04-09T23:41:00.000-07:00

Liver damage due to sleep apnea

Patients with OSA were studied and examined in the first study, and researchers headed by the Laolunshisaier Diboshi law faculties in the liver St. - Antoine Hospital in Paris, France in patients with liver function tests being evaluated for OSA , to determine whether sleep apnea by itself is a risk factor for liver disease and if so, the mechanism involved with liver damage due to sleep apnea.

The findings of the study published in the June 2005 issue of the liver, the official magazine of the American Chamber of Commerce, to study liver disease (aasld), published by John Wiley & Sons Publishing Company in the liver via the Internet on publishing interscience HTTP: / / www.interscience.wiley.com / journal / liver disease.

The study included 163 patients were referred to the unit's sleep - Antoine Hospital, from September 2000 to May 2001 evaluation for OSA. Concentration in the blood of liver enzymes in the morning after sleeping in the clinics, patients with elevated levels of liver biopsy for a while, in the morning. Patients were divided into groups according to degree of severity of OSA: severe (44 patients), moderate (84 cases), or non-existent (35 patients). This last group, no OSA, was used as a control group. Elevated liver enzymes, found 32 cases, 29 were in the severe or moderate group. Liver biopsy performed in 18 of these patients: 9 severe OSA, 6 moderate OSA and three non-OSA. Severe OSA have a significantly higher percentage of fat (fatty liver disease), lobular necrosis and fibrosis (two signs of liver damage) than patients in the other two groups, regardless of body mass index (BMI), which itself was a known as risk factors, fatty liver disease liver damage due to sleep apnea. They also have a significantly higher level of insulin and insulin more resistant than the other patients.

Although the author pointed out that the study results should be considered very carefully because of the limited number of patients for liver biopsy, and their conclusion is that severe OSA, independent of overweight is a risk factor for liver disease with liver damage due to sleep apnea. In addition, they postulate that OSA may contribute to insulin resistance and fatty liver disease, since insulin response capabilities, enhance, the OSA. They suggested striking relationship between the severity of sleep apnea and liver damage indicates that OSA may play a role, how the development of fatty liver disease.

"In conclusion," the authors state, "OSA is a risk factor for abnormal liver enzymes independent of the body mass index, and should be investigated for patients with no other causes of liver disease." Their conclusion is: "Further research on liver damage due to sleep apnea is needed to assess the prevalence of OSA in patients with Nash [NASH, or fatty liver inflammation], and to assess whether there is a treatment of OSA may improve liver injury."

Alcohol (A Variation of OTC Medication)

2008-04-06T21:31:00.000-07:00

It is not uncommon for individuals to use alcohol as a sleep inducer. Because it is a potent central nervous system sedative, sleep onset is hastened. However, tolerance to this effect occurs fairly rapidly. What's more, though alcohol may help induce sleep, sleep in the latter portions of the night becomes disturbed. As the alcohol is metabolized, the sedative wears off and a marked arousal response may occur due to sympathetic nervous system activity. The result may range from shallow fragmented sleep, if alcohol consumption was moderate, to long periods of wakefulness after heavy drinking. The net effect is generally a less refreshing night of sleep. Tolerance, dependence, and discontinuations effects are also significant concerns when alcohol is used as a sleep aid. Tolerance to alcohol develops rapidly, often prompting the individual to drink a larger quantity for the desired sedating effect.

Discontinuation of alcohol leads to profoundly disturbed sleep, which is likely to persist for several weeks to many months after alcohol is completely discontinued. Experts strongly advise not using alcohol to promote sleep.

Sleep Medication: Not a Cure

So many physical, psychological, and behavioral factors are known to be causes of insomnia, it seems logical that no single medication, or class of medication, could be beneficial for all patients. Indeed, this is the case. Further, sleeping medications of any type provide only symptomatic relief. This means that although sleep may be improved, the drugs have no direct effect on the cause of the insomnia. There is no pharmacological cure for insomnia. Because of this, it is now recognized that treatment of persistent insomnia must focus on the underlying cause(s) of the condition rather than simply producing sleep pharmacologically. This does not mean that medication should never be used in an adjunctive fashion for chronic insomnia. That is, while the underlying causes of disrupted sleep are being addressed directly, relief might be provided temporarily for the patient in the form of a sleeping medication. Additionally, as noted above, medications can be useful in some cases of transient or short-term insomnia.

OUTWITTING INSOMNIA, ELLEN MOHR CATALANO

Hypnotic Inductions

2008-04-04T00:16:00.000-07:00

The following is a general induction adapted for insomniacs. The induction begins with suggestions for overall relaxation and ends with specific posthypnotic sleep instructions. Feel free to insert phrases that customize the induction to suit your particular needs. You can choose to read over an induction to suit your particular needs. You can choose to read over an induction to familiarize yourself with it and then repeat it from memory as your relax. Or you may find it easier to make a tape recording of yourself or a friend reading the induction. If you choose to record an induction, here are some suggestions for recording the sample induction that follows.

1. Read the induction aloud several times in order to become familiar and comfortable with its content. When recording, speak slowly and in a monotone, keeping your voice level and your words evenly spaced. You will need to experiment with tone and emphasis until you are satisfied with the way the induction sounds.

2. Choose a location free of any sounds that may be picked up on the tape, such as clocks, television, telephone, or doorbell. You will also need to alert your family or roommates. Make sure they understand that they are not to interrupt you or make any other sounds that can be heard on tape.

3. Put on comfortable clothing and get into a comfortable position. You may want to lie down, sit in a rocking chair, or sit at your desk with your feet up. Whatever your preferred position, make sure it is one that will be comfortable throughout the entire recording session. If you are shifting around or feeling physically uncomfortable, this discomfort will be reflected in the tone and quality of your voice.

OUTWITTING INSOMNIA, ELLEN MOHR CATALANO

How Mealtimes Affect Your Sleep

2008-04-03T01:35:00.000-07:00

Mealtimes can be scheduled to reprogram your body to feel sleepy. Eat at regular times, and you will get into a routine that can help signal sleep time. If you eat a heavy meal before bedtime, you may find it difficult to relax enough to go to sleep, since your digestive system has to work overtime. For this reason, you'll want to have dinner at least three or four hours before retiring. Space out your other meals at regular intervals, leaving enough time for you to be hungry for an early dinner. If you need a snack before bedtime, drink warm milk.

Pas studies have demonstrated the beneficial effects of L-tryptophan, an amino acid found in such common foods as meat, dairy products, beans, and leafy green vegetables. Before 1989, supplemental doses of L-tryptophan were advised for those suffering from insomnia. The thought was that the amount of L-tryptophan found in common foods was too small to have a significant effect on your sleep. However, the FDA removed L-tryptophan from the market after it was found to contain toxic contaminants from the manufacturing process. Subsequent studies indicate that large amounts of L-tryptophan taken separately can still pose serious health hazards. Since no one is known to have suffered from an old-fashioned glass of warm milk, it may be best to trust mom's advice and return to this natural source of the drug. Consult a doctor for the latest findings before partaking of any L-tryptophan supplements.

L-tryptophan-rich foods eaten before bed can help promote restful sleep, such as turkey, milk, tuna, eggs, fish, almonds, bananas or peanut butter. And ice cream!

OUTWITTING INSOMNIA, ELLEN MOHR CATALANO

Have Hot Flashes? Use Isoflavones and Black Cohosh

2008-04-02T00:10:00.000-07:00

Soy isoflavones and black cohosh are plant products that have been used here and in Europe for treatment of hot flashes. Soy foods have been used for centuries in Asia, and Asian women have been observed to have fewer problems with hot flashes and other menopausal complaints. A typical traditional Asian diet contains around forty to eighty milligrams of isoflavones per day. Contrast this with the typical North American diet, which contains less than three milligrams of isoflavones per day. One gram of soy protein usually contains about 1.5 milligrams of isoflavones. Manufacturers of soy products such as tofu, tempeh, and miso are beginning to list the amount of isoflavones in their packaged products. The NAMS website contains a useful chart that lists the isoflavone levels in various soy food products. Following a diet that is rich in fruits and vegetables, including soy foods, can also lower serum lipids, help prevent osteoporosis, and provide many other health benefits.

These two botanicals have been studied in clinical trials and have been shown to be effective in reducing hot flashes. There have not been adverse risks reported with either soy derivatives or black cohosh. However, taking isoflavones as supplements may be less effective than eating foods rich in isoflavones, as discussed above. Recent thinking, again not sufficiently studied, is that it is better to eat isoflavones or soy in foods rather than isolate them in supplements.

OUTWITTING INSOMNIA, ELLEN MOHR CATALANO

Naps

2008-04-01T01:28:00.000-07:00

As a general rule, insomniacs would be wise to avoid napping. Naps only reinforce your poor nighttime sleep routine. There are some exceptions, however.

Much of napping's benefits depends on the time of day the nap is taken. This relates to your body's circadian rhythm, which varies greatly with each individual. A ten-minute to twenty-minute nap may refresh your midday, without affecting your nighttime sleepiness. You might experiment to find the best time for such a catnap, if you find it helpful. If you work odd hours, you may also find yourself in need of a refresher or a break between different activities. But in general, naps should not be used to replace lost and broken sleep. Studies show that napping cannot substitute for a solid night of good sleep.

Don't let yourself use naps to avoid certain tasks or to compensate for feelings of despair and depression. If you have an underlying problem such as depression, naps can often be draining instead of refreshing. They also do little to help solve your problem - the depression, the unpleasant tasks, or the insomnia. Work on staying up during the day, and you'll be more likely to sleep during the night.

On the pro side of napping, if you feel yourself getting anxious about not getting enough sleep at night, a short nap may be reassuring. James Kiley, Ph.D., Director if the National Center on Sleep Disorders Research comments on napping and the elderly. In the National Institute of Health's Word on Health issue (June 1998), he says that "With older people in particular, napping is a good practice. Because their sleep is fragmented and they get less of it at night, they typically make up for it with naps during the day." He goes on to say that napping can increase productivity and help restore your ability to think.

OUTWITTING INSOMNIA, ELLEN MOHR CATALANO

Changing Poor Sleep Habits

2008-03-30T23:07:00.000-07:00

By now you are probably aware of several unhealthy habits that may interfere with your sleep. Maintaining irregular sleep schedules, napping, spending excessive amount of time in bed, and using the bed/bedroom for nonsleeping activities are the most common maladaptive coping strategies used by those suffering from insomnia and pain. The first part of this program consists of breaking these poor behavior patterns disrupting your sleep.

Go to bed only when sleepy. These is no reason for going to bed if you are not sleepy. It only gives you more time to worry about your inability to sleep and reinforces the negative associations between the bedroom surroundings and sleeplessness.

Get out of bed if you can't sleep. When you are unable to fall asleep or return to sleep in about fifteen minutes, go to another room and engage in some quiet activity. Do not sleep on the couch. Return to bed only when sleepy. Repeat this step as often as necessary throughout the night. Consistent adherence to this regime will help reassociate your bed/bedroom with getting to sleep quickly.

Maintain a regular rising time. Set the alarm clock and get out of bed at the same time every morning (weekdays and weekends) regardless of the amount of sleep obtained the previous night. Although it may be tempting to stay in bed later because you didn't sleep well the night before, try to maintain a steady sleep-wake schedule. It helps regulate your internal biological clock and synchronize your sleep-wake rhythm.

Use the bed or bedroom for sleep only. Do not read, eat, watch TC, work, or worry in your bed/bedroom either during the day or at night. Sex is the only exception to this rule. By curtailing nonsleeping activities in the bed/bedroom, it will strengthen the cuing properties of this environment for sleep. Just as you may have developed strong associations between the kitchen and hunger or between a particular chair and relaxation, you want to reinforce the associations between your bedroom and sleep.

Avoid daytime napping. When you stay awake all day, you are sleepier at night. If a nap is unavoidable, limit it to one hour per day and schedule it before 3pm in order to minimize interference with nighttime sleep.

Allow yourself at least one hour before bedtime to unwind. Use this transitional period to engage in your pre-bedtime rituals (e.g. reading, bathing, brushing teeth, etc.). Do not rehash events of the day or plan tomorrow's schedule. Schedule another time during the day or early evening to do problem solving and to write down worries and concerns. After a sleepless night, minimize problem solving on the following day as everything will seem more complicated or more difficult to handle than it really is.

OUTWITTING INSOMNIA, ELLEN MOHR CATALANO

The Hormonal Sleep Cycle

2008-03-27T23:28:00.000-07:00

Light that reaches photoreceptors in the retina (a tissue at the back of the eye) creates signals that travel along the optic nerve to the SCN. Then, signals from the SCN travel to several brain regions, including the pineal gland, which responds to these light-induced signals by switching off production of the hormone melatonin. This is what wakes us up.

As the day progresses, and light fades, the pineal gland receives a signal to increase production of the hormone melatonin, getting us ready for bed. This complex arrangement of light and melatonin may be one reason we tend to be sleepier in the winter: As the number of daylight hours decreases and the brain secretes more melatonin, it's harder to wake up in the morning, and midafternoon naps become more tempting.

The melatonin/light relationship is the reason why many totally blind people experience lifelong sleeping problems. Because their retinas are unable to detect light, their circadain rhythms follow their innate - 25-hours - cycle rather than a 24-hour one, leading to a feeling of permanent jet lag and periodic insomnia.

Other hormones play a role in sleep beside melatonin. One of the most important is serotonin, the precursor to melatonin. Growth hormone (gH) is secreted primarily during the early phases of sleep. When we're young, gH is critical for growth; as we age, it plays an important role in repairing and regenerating tissue. Then, toward morning, as melatonin levels drop, levels of cortisol (a hormone that signals alertness) rise, peaking just when we awaken.

Female sex hormones also play a role, and may be one reason women generally have more sleep problems and more deep sleep than men, notes, Joyce Walsleben, Ph.D., director of the sleep disorders center at NYU School of Medicine and author of A Woman's Guide to Sleep (Three Rivers Press, 2000). The female hormone progesterone seems to have a sedating effect (and is highest just before women menstruate, which may explain some of the fatigue of PMS), while estrogen seems to enhance REM sleep, which may explain the unusually vivid dreams many women say they have during pregnancy, when estrogen levels are higher.

SEVEN DAYS TO A PERFECT NIGHT'S SLEEP, DEBRA L.GORDON

Hot Flashes/Night Sweats

2008-03-24T04:16:00.000-07:00

Bringing extra blood to the skin’s surface is the normal way a human body reacts to cause cooling when body temperature rises. But with perimenopause and menopause, this may happen so profusely that a woman can wake up many times during the night, drenched in sweat. She may feel the annoying sensations of her pulse racing and heart beating rapidly.

According to NAMS, hot flashes that occur with drenching perspiration while sleeping are called night sweats. While these events may not be strong enough to cause someone to wake up, the falling estrogen levels alone can disrupt patterns of healthy deep sleep. In its popular and practical Menopause Guidebook, NAMS reports, “While it is a myth that menopause itself makes a woman irritable, inadequate sleep causes fatigue, which may lead to irritability.”

One sleep study demonstrated that physiologic measurements of sleep disturbances coincided with the occurrence of hot flashes and night sweats. The sleep disturbances experienced because of hot flashes can cause sleep deprivation, which shows up the next day as nervousness, irritability, and daytime tiredness.

Two areas of the brain, the hypothalamus and pituitary gland, regulate the amount of circulating estrogen. Estrogen levels are also thought to be under the influence of parts of the brain that control moods and circadian rhythms, and are susceptible to “triggers” such as certain foods, cigarette smoking, and psychological stress. Women who have a previous history of issues with stress and emotions may have more difficulty adjusting to hot flashes and other changes that come with menopause. This may explain why some women hardly notice the coming and going of menopause, while others acutely feel its effects.

What to Do about Night Sweats

NAMS recommends that women:

Avoid “triggers” such as external heat (e.g., a warm room or use of a hair dryer), hot drinks, hot or spicy foods, alcohol, and caffeine.
Be aware that some drugs prescribed for cancer chemotherapy such as tamoxifen (Nolvadex) and for prevention or treatment of osteoporosis, raloxifene (Evista), can cause hot flashes.
Keep cool by dressing in layers, which can be removed as needed.
Keep cool by sleeping in a cool room and using a fan.
Reduce stress by using meditation, yoga, biofeedback, visualization, massage, or by taking a leisurely bath.
Try paced respiration (deep, slow abdominal breathing) when a hot flash is starting during the day or upon awakening from a night sweat.
Exercise regularly to reduce stress and promote better, more restorative sleep.

OUTWITTING INSOMNIA, ELLEN MOHR CATALANO

10 Tips For Successful Sleep

2008-03-21T04:43:00.000-07:00

While up at night, avoid any activities that might promote alertness. Examples might be finishing a novel or movie to see how it ends or doing work brought home from the office. Choose something that can be easily discontinued after two minutes, fifteen minutes, or two hours - whenever you feel sleepy.

Avoid unconsciously "punishing" youself for not sleeping by forcing yourself to do an unpleasant activity. It will be much harder to get out of bed if you think you have to face the laundry or the unbalanced checkbook.

Make it easier on youself to get out of bed by leaving a cozy bathrobe and flashlight nearby. This way you can slip out without disturbing your partner. The house will also seem less dark, cold, and unfriendly.

Avoid eating. If you must snack, eat a light food containing carbohydrates, calcium, soy, or dairy products. Do not indulge in sugar, alcohol, caffeine, or any other stimulating foods.

Don't worry about following the ten-minute rule to the precise second. Estimate the ten-minute period. The point is, if you find yourself lying in bed fully awake after a reasonable amount of time, get up. But if you estimate that it's been twenty minutes and you feel youself dropping off to sleep, stay there. Avoid clock watching.

Tell yourself to get up when the alarm clock rings, no matter how restless your night has been. This is an important step. Remember, you want to reregulate your internal associations and settle your body into a steady rhythm.

Record your progress with reconditioning your insomnia in your sleep diary. Keeping a careful record of your sleep progress and behavior will help you gain perspective on your problem. You may spot patterns or connections you had not noticed before. Also, you'll feel a sense of mastery and hope as you see yourself making progress.

OUTWITTING INSOMNIA, ELLEN MOHR CATALANO

Is There a Correct Time to Sleep?

2008-03-20T03:59:00.000-07:00

In 1757 Benjamin Franklin gave us the epigram "Early to bed, early to rise makes a man healthy, wealthy and wise." It would be more accurate to say "Consistently to bed and consistently to rise..." As long as you fulfill your sleep requirement without interruption, it doesn't really matter what time you go to bed or get up. But most of us have to get to work on a daytime schedule. Late-morning arrivals at the office aren't exactly appreciated - even if you're more fully rested and alert when you get there.

"Grandmother" psychology tells us that sleep before midnight is best, and that one hour of sleep before midnight is equal to two hours of sleep after midnight. Again, it ain't necessarily so. While the first few hours of sleep are most restful in terms of deep (delta) sleep and the secretion of the growth hormone, it doesn't matter what the time on the clock is when such sleep occurs. Duration of sleep and regularity are what count.

One more point. You don't wake up "bright eyed and bushy tailed". You gradually become more and more alert, reaching a high point in the late morning and again in the early evening. So if you have to be at your very best first thing in the morning every day, you'd better plan on getting up a little earlier, having already enjoyed a sleep of optimal length.

Early-morning radio and television presenters must get to bed around 9pm and wake up at 5am for an 8am broadcast if they want to be close to optimally alert. Should they maintain that sleep-wake schedule at the weekends when they're not working? You bet. If they stay up Friday and Saturday nights to socialize and sleep in on Saturday and Sunday mornings, they'll have Sunday-night insomnia for sure. It's a hard life, but regularity is essential to success.

MIRACLE SLEEP CURE, JAMES B. MAAS

Strategies Shift Workers Can Use To Improve Their Sleep

2008-03-18T22:40:00.000-07:00

Whether or not your company has a shift schedule that is "friendly" for your biological clock, here are some tips that you can follow to make the most of your days and nights:

Take a nap two hours prior to your shift to help make up for sleep loss.
Try to prepare for your sleep schedule on your days off before the shift changes. For example, if your next shift is an evening shift, stay up a little bit later and then sleep later in the morning.
Stay physically fit. This reduces overall fatigue and also increases alertness on work shifts.
During the evening and night work shifts, expose yourself to full daylight-spectrum bright light. Bright lights (at least 2500 lux) that mimic the sun's spectrum and intensity can help reset the body's sleep and wake cycles.
Eat a meal or snack at the same time each day while on shift work to establish some regularity for your body's internal clock.
Avoid caffeine during the last half hour of your shift because it can take so long to leave the body that your ability to fall asleep and remain asleep can be affected.
On your morning drive home after working all night, try wearing dark glasses so the daylight will not reset your biological clock and delay your sleep cycle.
Avoid alcohol after work if you must sleep during the day; any alcoholic drinks that you consume to help you fall asleep can actually cause a highly disruptive sleep pattern during your sleep period. The resultant drowsiness may also lead you to take amphetamines or caffeine to stay awake at work, and a vicious cycle begins.
Try to relax, unwind and go through a regular bedtime routine before sleeping. Some people choose to relax a little, eat a light snack and then go to bed.
Pay special attention to your sleeping environment. Ensure adequate screening from noise and interruptions by keeping your room quiet and by insisting that family and friends respect your sleep hours. Remind friends that a phone call or visit during mid-afternoon is about as welcome as a middle-of-the-night knock on the door is for them!
Keep your bedroom cool and pitch-dark. It may be necessary to invest in extra-thick curtains or some other means of blocking out the bright daylight.
You might consider buying a sunlight box to help you adjust to rotating schedules. Exposure to daylight spectrum light before going on the evening or night shift will help reset your circadian clock.
Try to schedule doctor and dentist appointments that work for your schedule. For you, an appointment at noon may be like an appointment at 3am for a day worker.
Try to maintain a regular sleep schedule for the duration for the week. Get up at the same time seven days a week and also keep a regular meal schedule when possible.
If problems persist, see your doctor.

MIRACLE SLEEP CURE, JAMES B. MAAS

Counteract Negative, Obsessional Thinking

2008-03-18T00:06:00.000-07:00

Step 1: Awareness
Even if negative, obsessional thinking impedes your progress toward better sleep, you can take steps to harness that thinking and change it into something that works for you, rather than against you. Your first step is to become aware of your own patterns of obsessional thinking. For one full week, notice obsessional thoughts creeping into your mind, day or night, and jot them down. How many are there? What are they about? Are they lined to a particular situation, or do they spontaneously occur? What does your body physically do as you think these thoughts? (e.g. do you clench your fist, your jaw?) As you drop off to sleep or wake up in the middle of the night, have paper and pencil by your bedside to help you keep track of all these thoughts. You might also have a flashlight or book light handy so as not to disturb your bedmate. Buy a small notebook to use exclusively to chart your sleep progress.

You can use the following shorthand to label each brand of thinking:

FAIL - fear of failing
PERF - tendency toward perfectionism
ANGER - general anger
CATA - expecting the worst, "the what ifs?"
GO - inability to let things go
OBSESS - constant worrying

After one full week, review your notes. Which brand of obsessional thinking do you do the most? Are there any patterns in your thinking?

You may find that you have many other types of thoughts that do not fit neatly into the categories provided here. Simply write them down in your own words and become familiar with them. The purpose is to provide yourself a framework within which to work, so that the prospect of controlling negative thinking does not seem overwhelming.

Step 2: Stop Your Thoughts
After you feel more fully aware of your style of obsessional thinking, you can begin to counteract each thought. Negative thinking arrives with such spontaneity and fury that you will need to arm yourself with as much counterammunition as possible. The ammunition will take the form or positive thoughts delivered with equal force and significance.

OUTWITTING INSOMNIA, ELLEN MOHR CATALANO

Exercise to a good night's sleep

2008-03-16T02:43:00.000-07:00

Exercise increases heart and lung fitness and reduces stress, anxiety and insomnia. It also raises your endorphin levels. Endorphins are natrually existing mood elevators produced by the brain in response to physical exercise. They reduce pain, relax muscles, suppress appetite and produce feelings of general well-being. As a result, sleep will be deeper, more efficient and more restful.

Effective exercise can include brisk walking, running, swimming, tennis, dancing, skiing, basketball or aerobic workouts. Consider exercise as a continuum. For sedentary people, even climbing the stairs to your office instead of taking the lift would be an improvement. After checking with your doctor as to the best activities for you, make sure you schedule exercise on a regular basis. If you stop all exercise for as little as seventy-two hours, your fitness will begin to deteriorate. Moderate exercise, even when you feel tired, can make you feel more alert and help you sleep better that night.

Exercise elevates your core body temperature. An ensuring drop in body temperature at bedtime, five or six hours after a vigorous workout, induces drowisness and deeper sleep. Athletes and other physically fit people have more delta (deep) sleep than do non-athletes.

Do not engage in strenuous aerobic or physical muscular activities within three hour of bedtime. Physical exertion stimulates the release of adrenaline. You'll be too alert and might find it difficult to relax your body enough to induce sleep.

The best time to exercise is in the late afternoon or at noontime. Morning exercise has little effect on the quality of sleep that night. If you must exercise in the early morning, do not do so at the expense of needed sleep; make sure you get to bed in time to fulfil your sleep quotient. In the morning allow yourself enough time to raise your body temperature and become alert. Stretch before attempting a vigorous workout. It's easy to twist an ankle while jogging if you're still drowsy and not properly warmed up.

Do easy stretching before bedtime, but nothing strenuous. Move your arms in a rag doll, spaghetti-like fashion and try to relax your neck muscles by slowly rocking your head to the left and right.

An effective exercise regimen will strengthen your heart, lower your blood pressure and reduce your blood pressure reaction to stress, as well as lower tension and anxiety. All of these will promote sounder sleep.

MIRACLE SLEEP CURE, JAMES B. MAAS

Consider environmental factors: light, temperature and clocks

2008-03-13T01:21:00.000-07:00

Light and Safety

If you are disturbed or awakened by too much light in your bedroom, experiment with different types of eye shades, window shades, and light-blocking curtains. If the blackness of the night makes you uneasy, buy a nightlight and plug it in where you can see it easily. But notice if you wake up throughout the night to check out the nightlight. These micro-awakenings can be enough to disturb your sleep.

If you are feeling unsafe in your location, consider some devices that might make you feel safer and this more inclined to sleep fully. Make sure there is a cell phone or regular phone within reach of your bed. Take the time to secure your doors and windows. Check to see if the smoke detector works. If you sense your sleep will continue to be eroded by an underlying safety fear, consider investing in a burglar alarm system connected to the local police.

Room temperature

Another researcher, Dr. Peter Hauri, found that when room temperature rises above seventy-five degrees Fahrenheit, people wake up more often, experience more restless sleep and less dreaming sleep, and sleep less deeply. The opposite extreme also presents problems: if the room is too cold, you’re probably unable to fall asleep. Optimum temperatures range somewhere between sixty-five and seventy degrees Fahrenheit.

Clocks

Get rid of preset hourly watch beepers or chimers if they disturb your sleep even in the slightest amount. While some people can tune out external noise such as a chiming clock, others may find that the hourly gong only reinforces their obsessional characteristics by reminding them of each passing hour. If you find yourself counting each hour that passes and anticipating the next chime, indicating another sleepless hour, then turn it off.

OUTWITTING INSOMNIA, ELLEN MOHR CATALANO

When sleeping, consider noise and your bedmate

2008-03-13T01:17:00.001-07:00

Noise

If you suspect that you are particularly sensitive to noise, take stock of the noise situation in your bedroom. Researchers have found that sensitivity to noise increases as people age, and that women seem more sensitive to noise than men. Don’t overlook the obvious such as a cranky cat meowing about or an old sick dog. You may need to make other arrangements for them. If you have noisy neighbors or live near an airport or freeway – and moving is not an option – look into soundproofing your bedroom. This can be done by adding insulation or special building materials to the walls. Healthy, satisfying sleep is worth the added expense. A cheaper alternative is to experiment with various types of “white noise”, such as fans, air conditioners, or recordings of natural sounds such as rain or ocean waves. You can also inquire about the latest in earplugs, such as the cylindrical foam earplugs available in drugstores. You can check out websites where you can purchase sleep products such as earplugs and foam-lined eye masks with aromatherapy lotions.

Bedmate

The presence or absence of a bed partner can be a significant sleep factor. A restless bedmate or a loud snorer is likely to disturb your sleep. You might try earplugs, a mattress specially designed to minimize bouncing, or even separate beds if the problem warrants. Of course, you’ll want to help your bedmate solve his or her sleep problems; remember, snoring can denote a more profound medical problem. At the other extreme, if you are accustomed to your bedmate, you may find it hard to sleep well alone.

OUTWITTING INSOMNIA, ELLEN MOHR CATALANO

Sleep requirement for optimal performance

2008-03-13T00:53:00.001-07:00

Just how much sleep is required to be in balance – to experience a total sense of well-being and be fully prepared for optimal performance? Researchers are now finding evidence that our natural need for sleep might be as much as ten hours per night. People in cultures that are free of the demands of a modern industrialized society typically sleep this much. But who among the harried and the busy would be willing to consider such a luxurious schedule? Devoting even eight hours to sleep seems like an unobtainable goal. Yet the consequences for less-than-ideal sleep can be troublesome if not serious.

Ten hours of sleep is operationally defined as our need because that’s what is often required for optimal performance. Timothy Roehrs and Thomas Roth at the Sleep Disorders Research Center of the Henry Ford Hospital in Detroit, Michigan, have demonstrated that alertness significantly increases when eight-hour sleepers, claiming to be well rested, get an extra two hours sleep. Energy, vigilance, the ability to effectively process information, critical thinking skills and creativity are all enhanced.

While most of us can operate satisfactorily on eight hours of sleep, we are simply not at our best. Furthermore, there exists no safety margin for occasions when we get less than that amount, which unfortunately occurs all too frequently. As soon as we lose as little as an hour’s sleep, we are more prone to inattentiveness, mistakes, illness and accidents.

According to Stanley Coren, professor of psychology at the University of British Columbia, in the four days after we lose one hour of sleep following the spring shift to daylight saving time, there is a 7 percent increase in accidental deaths compared to the week before and the week after – a pattern that is reversed in the autumn when we gain one hour of sleep on a given night.

MIRACLE SLEEP CURE, JAMES B. MAAS

Sleeping aids for hot flashes and menopause

2008-03-11T22:46:00.000-07:00

Hot flashes are the bane of 75 percent of menopausal women – those who have them are awakened as often as every eight minutes throughout the night. That’s why signs traditionally attributed to psychological problems associated with menopause like depression, fatigue, and mood swings may actually be the consequence of poor sleep.

Hot flashes are associated with reduced estrogen production and the way the body regulates temperature. Suzanne Woodward, Ph.D., assistant professor of psychiatry at Wayne State University School of Medicine in Detroit, says that estrogen therapy, which reduces the occurrence of hot flashes, can help women get a better night’s sleep. But besides estrogen therapy there are no medical therapies known to stop the hot flashes and improve sleep.

Sleeping pills are not recommended for women who awake because of hot flashes. The pills may work for a night or two, but then your body needs more and more to keep up the sleep-producing effects. So in the end you’re not doing yourself any good.

Dr. Woodward advises women to try to deal with this temporary sleep disturber by resting and keeping cool. You might try taking twenty-minute power naps during the day if possible. At night, try to keep your body temperature cool: wear cotton underwear that absorbs perspiration; put ice water and a fan by the bed; do some deep breathing exercises to relax; most of all try not to worry (which keeps you awake even longer). As annoying as hot flashes may be, remember that menopause is a temporary condition.

A Gallup poll conducted for the National Sleep Foundation in 1995 found that women are more likely than men to say they have sleeping difficulties (52 vs. 45 percent). This information on the effects of hormonal changes on sleep explains why.

INSOMNIA 50 ESSENTIAL THINGS TO DO, THERESA FOY DIGERONIMO WITH FRANK DIMARIA

How does depression affect sleep?

2008-03-11T22:42:00.000-07:00

“Insomnia is a very common feature of depression,” says Dr. Sinan Baran from the Sleep Disorders Center at the Medical College of Pennsylvania in Philadelphia. “About ninety percent of the patients who are depressed have insomnia, and about ten percent have hypersomnia, meaning they sleep longer or more than usual.”

People who suffer from depression tend to experience a less restorative sleep than those who are not. Depressives exhibit any or all of these types of insomnia: frequeny predawn awakenings, less deep sleep, and diminished overall sleep time. By far the most common type of insomnia experienced by a depressive is frequent predawn awakenings. Paul Hoagberg, executive director of the Depression and Related Affective Disorders Association (DRADA), suffers from a bipolar disorder. Throughout his life he has experienced the highs of mania and the lows of depression; however, his more serious problems have stemmed from his depressions. He describes the insomnia that accompanied his depressive episodes in this way: “Falling asleep would be okay, but at two or three in the morning I’d be awake with just a terrible, terrible feeling…F. Scott Fitzgerald, who I’m sure was a depressive and who of course medicated his depression with booze, once wrote, ‘In the dark of the soul, it is always three o’clock in the morning.’ A very good description.” During his depressions Hoagberg would lose the ability to concentrate and would experience a constant feeling of anguish. He says it was as though he wanted to “run out of my body and get away from myself.” His insomnia continued for the duration of his depression. Not surprisingly, when his depression eased, his sleep improved.

INSOMNIA 50 ESSENTIAL THINGS TO DO, THERESA FOY DIGERONIMO WITH FRANK DIMARIA

How does nicotine affect sleep?

2008-03-11T03:20:00.001-07:00

“I’m going to have a cigarette and relax.” This is a common statement but a biological impossibility. Nicotine, the drug found in tobacco, is a stimulant; it arouses and excites the nervous system. This explains why insomnia ranks high among the complaints voiced by smokers.

Nicotine can affect sleep in two ways. First, since nicotine is a central nervous system stimulant, it produces almost the same effects on the body as caffeine. Nicotine produces physiological arousal in the body that results in an increase in blood pressure, an increase in heart rate, and stimulation of brain-wave activity, all of which can affect sleep. Although at low blood concentrations nicotine may cause mild sedation and relaxation, at higher concentrations it leads to a state of arousal.

The second way in which nicotine may contribute to insomnia is by interrupting sleep. Because nicotine is an addictive drug, it is craved by the smoker’s body. This craving does not disappear during the night. As smokers sleep, their bodies go through nicotine withdrawal. This may cause smokers to awaken in the middle of the night craving a smoke. If a cigarette is smoked after a mid-night awakening, the nicotine will arouse the central nervous system and very likely will further aggravate insomnia, despite the initial mild sedation.

In experiments at Pennsylvania State University conducted by Dr. Anthony Kales, a group of men who had been smoking from one to three packs of cigarettes a day for at least two years stopped smoking. Dr. Kales found that despite displaying daytime withdrawal symptoms (temporary irritation, tension, fatigue, and restlessness), the men fell asleep faster at night and had less nighttime awakenings.

INSOMNIA 50 ESSENTIAL THINGS TO DO, THERESA FOY DIGERONIMO WITH FRANK DIMARIA

Which herbs are most effective for insomniacs?

2008-03-11T02:53:00.001-07:00

Velerian Root. Valerian root has been used for centuries as a mild sedative. Before barbiturates were invented in the early 1900s, valerian root was the most widely used sedative. In World War 1 it was used by troops on the front lines to prevent shell shock, and in World War 2 it was used by civilians experiencing stress and anxiety from air raids. Valerian root is most often used to treat sleep disorders that stem from anxiety and nervousness.

Hops. Hops are usually combined with other herbs (such as valerian root and passion flower) to calm nerves and induce sleep. A combination of hops, passion flower, valerian root, and Melissa is used to form Vita-Dor, a sleeping aid marketed in Germany. Hops have also been stuffed into pillows, taking the place of down to help induce sleep. In high amounts hops are such a potent sedative that Clement, working as an herbalist, offers them to dental patients.

Passion Flower. Passion flower was discovered in Peru by a Spanish doctor named Monardes in 1569. The herb became very popular in Europe, where it was used to brew tea. Passion flower is employed around the world as a mild sedative that reduces nervous tension and anxiety. In Europe and Russia passion flower is coupled with valerian root to create some very popular sleeping aids. Passion flower is also effective in combating muscle cramps that disrupt and limit sleep.

Chamomile. Chamomile (sometimes spelled chamomile) is the most frequently used of the sleep-inducing herbs. Both chamomile tea and chamomile preparations are used for the depressive effect they have on the central nervous system. “If you took chamomile and extracted it and put in a tincture [alcohol solution] and you had just the medicinal part of the plant, you would have a very strong sedative,” says Clement. Also, because chamomile has the ability to act as a carminative (expels the gas from the stomach or bowel), it may be effective to those who lose sleep due to indigestion or gas pains.

Lavender. A study out of the University of Leicester in England and published in the British medical journal Lancet reported that the sweet smell of lavender oil helped four elderly insomniacs fall asleep more quickly and sleep longer. Three of them stopped talking sedatives. “The results are very intriguing and very consistent with what we and others have found,”, says Dr. Alan Hirsch, director of the Smell and Taste Research Center in Chicago. Hirsch says the olfactory bulb, the nose’s nerve center, lies close to the brain’s reticular activating system, which controls the sleep-wake cycle. The speculates that chemicals in the lavender oil flow through the nose into the brain, somehow altering the biology of the sleep center.

INSOMNIA 50 ESSENTIAL THINGS TO DO, THERESA FOY DIGERONIMO WITH FRANK DIMARIA

Organic nutrients to combat insomnia

2008-03-11T02:25:00.000-07:00

In addition to inorganic nutrients, you body needs organic nutrients. Some that have been found to be useful in combating insomnia include the following.

Vitamin B3 (niacin) is sometimes used to relieve insomnia caused by mild depression. Studies conducted by Dr. Connie Robinson of the University of Alabama Department of Neurosciences have shown that niacin prolonged REM sleep and decreased the time spent awake by insomniacs. B3 has also helped insomniacs who fall asleep quickly but have problems remaining asleep.

The National Research Council recommends 13 to 19 milligrams of niacin daily for adults. Infants should get 5 to 6 milligrams, and children ages 1 to 10 should get 9 to 13 milligrams daily.

Niacin can be found in peanuts, sunflower seeds, red hot peppers, tomatoes, kelp sea vegetable, lean meats, poultry, and fish.

Vitamin B6 (pyridoxine) acts as a natural sedative on the nerves and is instrumental in maintaining the proper level of magnesium in the blood. When B6 is deficient, the amino acid tryptophan is not used properly by the body.

The Food and Drug Administration recommends two milligrams of B6 each day for adults. Foods that contain B6 are meats (particularly organ meats), whole grains, brewer’s yeast, bananas, and potatoes.

B12 is another B vitamin that has been used to treat insomnia. Drs. Behrooz Kamgar-Parsi, Thomas Wehr, and J. Christian Gillin of the National Institute of Mental Health reported in the journal Sleep in 1983 that they were able to maintain normal sleep-wake cycles in a patient who had been an insomniac for ten years simply by administering B12 supplements.

B12 is found in bean sprouts, dulse sea vegetables, fish, dairy products, organ meats, eggs, beef, and pork. The recommended daily allowance of B12 is three milligrams daily.

Note that B complex vitamins are depleted by nicotine, alcohol, stress, and oral contraceptives.

INSOMNIA 50 ESSENTIAL THINGS TO DO, THERESA FOY DIGERONIMO WITH FRANK DIMARIA

Calcium and magnesium promote sleep

2008-03-11T02:11:00.001-07:00

Calcium

The macronutrient calcium is known to have a calming effect on the central nervous system. Although calcium is essential for human life, most Americans do not get adequate amounts of this mineral. There are several reasons for this deficiency. The first is diet. Because calcium is found in foods that are high in fat and cholesterol (milk, cheese, and eggs), many people who are watching their weight and cholesterol intake have eliminated these foods from their diets, thus limiting their calcium intake.

The second reason for calcium deficiency is the fact that the body has difficulty absorbing the mineral. Although calcium may be present in many foods, other substances like oxalic acid (found in spinach) and phytic acid (found in the bran of whole grains) bind up the calcium, preventing its absorption.

Excess protein in the diet and daily stress also contribute to calcium deficiency. Protein and stress produce high concentrations of lactic acid in the blood; to neutralize the acidity, the bones release significant amounts of calcium and phosphorous, causing a depletion of these minerals. (At age fifty the body’s ability to absorb calcium may diminish, further aggravating this situation.)

The National Research Council suggests the following daily intake of calcium:

1200 milligrams for males and females ages eleven to twenty-four
800 milligrams after age twenty-four
1200 milligrams for pregnant women and nursing mothers

Some researchers suggest 1500 milligrams daily for postmenopausal women and 1000 milligrams daily for premenopausal women.

Foods rich in calcium are: milk, cheese, ice cream, eggs, yogurt, buttermilk, salmon, broccoli, cauliflower, green leafy vegetables, figs, oranges, almonds, soy beans, and turnip greens.

Magnesium

Magnesium is a macronutrient and a natural sedative. It also aids the body’s ability to absorb calcium. If a diet includes the recommended daily allowances of calcium but does not include the recommended daily allowance of magnesium, the calcium will not be fully absorbed by the body.

The National Research Council recommends:

350 milligrams daily for men
280 milligrams daily for women
320 milligrams daily for pregnant women
340 to 355 milligrams daily for nursing mothers

Foods rich in magnesium are: meats, seafood, green vegetables, and dairy products.

INSOMNIA 50 ESSENTIAL THINGS TO DO, THERESA FOY DIGERONIMO WITH FRANK DIMARIA

Does Sleep Changes with Age?

2008-02-27T12:43:00.000-08:00

It was once thought that you needed more sleep as you get older. Now we know that once you reach adulthood, the amount of sleep you require varies only a little as you age.

However, the pattern of sleep does change. The older person often sleeps more lightly. As the body ages, the quality of sleep usually deteriorates - sleep becomes lighter, less efficient, and less restful. There is a gradual decrease in delta sleep, the deepest sleep, the part of sleep most associated with growth and bodily recovery. By around age 50 for men and 60 for women, there is much less of the deep delta sleep, sometimes none, so that people at these ages and older are more easily aroused by noises or other outside factors that younger people might sleep through.

Although the length of sleep time in a healthy person does not decrease more than about 30 minutes from about age 20 to about age 75, the incidence of sleep problems does increase. Sleep is more disturbed and sleep time is lost because of interruptions. This means that you may spend more time in bed and may think you sleep longer, but your sleep frequently is interrupted by brief periods of wakefulness.

Some older people have hundreds of short awakenings at night, lasting 15 seconds or less. Sometimes, these little awakenings give you the impression that you've been awake all night, even though you haven't been. Sometimes, just knowing that this is possibility helps you to be more relaxed about your sleep. Older persons also may take more naps during the day, which causes them to be even more wakeful at night.

Remember, the amount and quality of your sleep are usually normal if it seems so to you and if yor daytime efficiency and alertness are not decreased.

How Much Sleep Do You Really Need?

2008-02-27T12:27:00.000-08:00

The amount of sleep that people needs varies tremendously. There is no normal amount. Different people need different amounts of sleep. But the amount that any one person needs is amazingly constant. Although you may sleep longer one night than another depending on circumstances, the number of hours you sleep over a week or a mouth usually averages out very much the same - one week usually falls within one-half hour of another week.

Eight hours of sleep a night is the usual quoted average, although seven to seven and a half hours is more accurate for most people. Even that number is only an average and has nothing to do with what's good or bad. A good night's sleep can range from less than three hours to more than ten.

Sleep researchers call people who sleep six hours or less short sleepers and people who sleep nine hours or more long sleepers. Some people seem to get by on very little sleep. When two sleep researchers put an ad in a newspaper asking for people who slept only a few hours each night, they found a 54 year old executive and a 30 year old draftsman who both said they slept about three hours a night. A week in the sleep lab confirmed their claims. Both said that they just didn't feel they needed more sleep.

So how much sleep you need varies from person to person,

Individuals also can have different sleep needs at different times. They may need more sleep in times of stress, during depression or grief, or during times of increased mental effort. Some women sleep more during premenstrual periods. Less sleep may be needed during times when things are going especially well for a person.

The Facts about Sleep

2008-02-27T10:19:00.000-08:00

Sleep is interwoven with every facet of daily life. It affects our health and well-being, our moods and behavior, our energy and emotions, our marriages and jobs, our very sanity and happiness. All of us do it nearly every night of our lives (about a third of the human lifetime is spent in sleep), yet most of us know little about it.

People used to think of sleep as a time of quiet, of inactivity. But during sleep, a lot of complex activity occurs both in the brain and in the body. Sleeping doesn't turn off your body's systems; in fact, some of them are more turned on during sleep than when you are awake. Indeed, there are some medical disorders that occur only during sleep and go away when you are awake. This discovery is so new that some medical textbooks written only a few years ago are now out of date.

What is sleep? What controls this universal cycle that is as natural as night following day? Why does on person "sleep like a log" and another toss and turn all night?

There are so many questions about sleep> before we present the specific steps of the program, we want to explore some of the questions frequently asked of sleep experts. The answers will give you some of the facts that have been learned in research lab and may help you separate sleep facts from sleep fiction.