Restful Sleep & Sleeping Pill Addiction

Restful Sleep - Design Your Life

Sleep is defined as a state of rest that occurs in humans, mammals, birds, as well as many reptiles, amphibians and fish and while it appears to be essential for survival, there is not any scientific evidence to support the purpose of sleeping.

Sleep is typically divided into two broad types which are defined by eye movement, specifically, REM Sleep (rapid eye movement) and non-REM Sleep (non rapid eye movement) each categorized by a distinct set of features which may be physiological, neurological and psychological.  Believe it or not, you can remodel your life in the same way you’d remodel a bathroom. 

About 75% of sleep time is non-rem sleep which is categorized in four stages, specifically stage 1 and stage 2 (light sleep) and stage 3 and stage 4 (deep sleep) and may be differentiated using an EEG, while rem sleep is characterized by rapid eye movement and a lack of muscle tone.

In spite of extensive research, there is no real knowledge existing about why sleep is important although there are many theories:

Restoration: it is theorized that sleep can affect the body by allowing healing, allowing proper growth hormone levels to renew, to rejuvenate immune, nervous, muscular and skeletal systems, and help with memory processing which impacts decision making and reasoning. Another theory holds that sleep merely serves an adaptive function, protecting you from dangers that would place you at risk for a period of time – though this theory doesn’t explain the fact that the brain disengages itself completely from the environment during normal sleep which in effect could put some at greater risk (animals for instance).

The National Sleep Foundation of the United States believes that eight to nine hours of sleep is optimal for adults and provides alertness, memory and problem solving capacity and overall health and reduces the risk of accidents. A study at the University of Pennsylvania School of Medicine showed that performance in everyday tasks declined with fewer than eight hours of sleep – while a University of California – San Diego psychiatry study showed that people who live longest tend to sleep only six or seven hours a night. Other studies, including University of Warwick and University College in London showed that a lack of sleep more than doubled subjects risk of death due to cardiovascular diseases, but that too much could ultimately double the risk. Professor Francesco Cappuccio said: “Short sleep has been shown to be a risk factor for weight gain, hypertension and Type 2 diabetes sometimes leading to mortality but in contrast to the short sleep-mortality association it appears that no potential mechanisms by which long sleep could be associated with increased mortality have yet been investigated. Some candidate causes for this include depression, low socioeconomic status and cancer-related fatigue.” “In terms of prevention, our findings indicate that consistently sleeping around 7 hours per night is optimal for health and a sustained reduction may predispose to ill-health.”

A number of factors can impact your ability to get a good night sleep, including (but not limited to:

uncomfortable beds
stress
environmental conditions
environmental surroundings
poor body positioning
illness
pain
medicine and drugs
sleep timing
Sleep Patterns

It has been determined that sleep patters vary significantly across various cultures. It appear that the most significant difference occur between those cultures where artificial light varies. Cultures without significant amounts of artificial light (i.e. lamps and natural illumination) have more disturbed sleep patterns than those that do. Other cultures (specifically Mediterranean and Latin American) cultures take advantages of siestas particularly in the afternoon, and many nomadic societies sleep off and on throughout the day and night depending on activities that might be required.

Since most cultures were able to acquire plentiful sources of artificial light in the mid nineteenth century, sleep patterns changed in most cultures and people now tend to sleep for the most part at night.

Sleep in Animals

While able to sleep both standing and lying down, cattle, horses and sheep cannot get REM sleep while standing and as a result may collapse in order to reach REM sleep which isn’t to be confused with narcolepsy. Whales and dolphins remain in a conscious state in order to breathe so only one half of their brain sleeps at a time and in animals such as bullfrogs for instance sleep becomes difficult to define since like most amphibians, their brain is in a resting state that do not meet the same criteria as sleep. Hibernation markedly reduces the need for sleep, but does not remove it. Hibernating animals end their hibernation a couple of times during the winter so that they can sleep.

Circadian rhythm

The circadian rhythm is the approximate twenty four hour cycle in the physiological process of all things that live. The term was coined by Franz Halberg and is derived from the Latin word ‘circa’ which means ‘around’ and ‘diem’ (or dies) meaning about a day. The formal study of temporal rhythms such as daily, weekly, seasonal, annual or tidal are typically referred to as chronobiology and it is believed that our circadian rhythms are generated from within us although they are subjected to external factors such as daylight.

It was initially discovered (in plants) that a twenty four hour cycle existed by isolating those plants from external stimulus. Circadian rhythms persist in conditions of extreme darkness (for 24 hours), may be temperature compensated or can be reset such as when you travel across time zones. It is believed that circadian rhythms help determine sleeping, eating and brain wave activity and that these all occur in a daily cycle. The circadian rhythm is linked to a light-dark cycle and animals that are kept in a constant state of darkness eventually begin functioning that is not dependent on the circadian cycle. Interestingly enough animals in the Arctic show circadian rhythms in all seasons except the summer season and it’s expected this is due to the extended light in the summer versus the constant dark in winter. Other researchers state that some animals may not show these rhythms in either winter (extended dark) or summer (extended light).

The primary circadian clock is located in the nuclei cells of the hypothalamus gland. Disease of the hypothalamus can disrupt the regular sleep/wake rhythm or even completely destroy it.

Disruption of the normal circadian rhythms can have adverse affects on a person, which can be found even in minor cases of interruption as might be found in jet lag. Those who suffer from jet lag often display not only symptoms of fatigue but also disorientation and insomnia. Bipolar disorders and some sleep disorders are often associated with an irregular circadian rhythm. Many researchers believe that timing treatment in coordination with ones ‘body clock’ may increase the treatments efficiency and reduce adverse reactions as well. Many also believe that shift work (especially graveyard shift) may contribute to cancer. Other circadian rhythm disorders may include delayed sleep phase syndrome (which can cause a later timing of the beginning and end of sleep with significant periods of wakefulness in the middle of the night), advanced sleep phase syndrome (which causes dozing in the evening and later sleeping in the morning) non-24-hour sleep-wake syndrome (where sleep occurs at a later time each day) and irregular sleep-wake patterns (where a person takes naps frequently).

Persistent circadian rhythm sleep disorders are believed to be caused by an inability to reset the cycle in response to environmental cues. Some people may have an unusually long cycle or just simply not be sensitive to the cues.

Lack of sleep

There’s strong evidence that lost sleep is a serious matter. An NIH State-of-the-Science Conference recently focused on the public health issues of chronic insomnia - including the larger impact that is not often noticed. When children and the elderly (particularly nursing home residents) suffer from insomnia, parents and caregivers also suffer. Employers suffer when an insomniac’s work performance is affected.

Most people need between seven and eight hours of sleep each night to feel refreshed and function optimally, says Hunt. “Obviously there’s some variation, some people intrinsically need more sleep than others. A few people skip by successfully long-term getting less sleep - but that’s a very small number.”

Sleep deprivation magnifies alcohols effects on the body, so a person who has not had enough sleep and then drinks tends to be more impaired by that consumption than someone who is well-rested. Sleep deprivation may also increase pain perception on pain simulation testing and while caffeine and other stimulants may temporarily help alleviate the effects of severe sleep deprivation, they cannot do so for extended periods of time.

A lack of sleep may cause a number of disorders including:

* aching muscles;

* blurred vision;

* Cardiovascular disease;

* Clinical depression;

* Colorblindness;

* Daytime drowsiness and naps;

* decreased mental activity and concentration;

* Depersonalization/derealization;

* weakened immune system;

* Dizziness;

* Dark circles under the eyes;

* fainting;

* General confusion;

* Hallucinations (visual and aural);

* hand tremors;

* Headache;

* Hernia;

* Hyperactivity;

* Hypertension;

* Impatience;

* Irritability;

* Lucid dreaming (once sleep resumes);

* Memory lapses or loss;

* Nausea;

* Nystagmus (rapid involuntary rhythmic eye movement);

* Psychosis;

* Pallor;

* slowed reaction time;

* Slurred and/or nonsensical speech;

* Weight loss or gain;

* Severe yawning;

* Symptoms similar to:

o Attention deficit Hyperactivity Disorder;

o Alcoholic Intoxication.

How to get a good nights sleep

Unfortunately, many people suffer insomnia, wake up often during the night or worse yet, sleep all night and wake up feeling like they haven’t slept at all.

There are hundreds of techniques you can use to help you get a better night sleep, none of them requiring any medications from your doctor (though in extreme cases this might be a solution as well).

Listening to music can help you relax and help soothe you to sleep provided that the noise is peaceful and relaxing. There are many relaxation tapes and CD’s that are readily available.

You might consider eliminating grains and sugars from your nightly snacks (if you are prone to evening snacking) which can help maintain your blood sugar at levels that will not cause rises and falls. Often, high blood sugar can keep you from falling asleep and one your blood sugar falls again it can result in a period where you wake up and are not able to get back to sleep.

If there is too much light, you may not be able to get to sleep. Many people find that the smallest amount of light can add to their inability to sleep. This may be a result of a disruption in your circadian rhythm and production of melatonin.

If you’re a person who watches television, you may consider avoiding the television for an hour or so before bedtime. For many people, watching television can be over stimulating for them and result in an inability to fall asleep.

It could be that you’re unconsciously cold. Wearing socks to bed will help this as it’s been proven that people often get cold without necessarily realizing it and wearing socks can also help you get to sleep but also help prevent waking up in the night.

Get to bed at a regular time each night, as some people find that changing their going to bed time can be a significant disruption to their sleep schedule and can result in insomnia of it continues.

Lowering the temperature in your bedroom to less than seventy degrees can also help you sleep. Often rooms that are too warm can not only stop you from getting to sleep, but also will result in you waking up often.

Try a high protein snack several hours before bed, or a piece of fruit. Both have been proven to increase L-tryptophan which helps produce both melatonin and serotonin and can help you get to sleep faster and sleep more soundly. It is important that you also avoid any foods that may have a negative affect on sleep, especially those like wheat and dairy that may cause stomach upset, or other gastrointestinal distress.

Avoiding fluids (especially those with caffeine or alcohol) may also help you get a better nights sleep. Though alcohol may make you feel drowsy initially that effect is often very short lived and can result in you waking up and falling back asleep more frequently preventing you from getting a restful night.

Adding a regular exercise routine to your day can also help you not only fall asleep faster, but help you a sounder sleep. Do not exercise too close to bedtime however or this may keep you awake. Many studies show that morning exercise is best for most.

Establish a regular bedtime routine that you adhere to daily. This will help your body get familiar with a pattern and will typically help you begin the process of relaxing before you go to bed. Make sure your routine includes fully emptying your bladder as this will not only keep you awake, but will also increase your chances of waking up in the night.

If you are taking medications, check with your doctor and find out if they may be causing your insomnia. If so seek alternatives or determine if they can be taken earlier in the day so as to prevent disruptions in your sleep. Many over the counter drugs (diet pills, cold medicines, etc.) may also be preventing you from sleeping.

If you’re overweight, you may be at higher risk for sleep apnea which can cause insomnia and result in a poor nights rest. Consult with your doctor and work on a diet and exercise plan to help you lose weight.

For many people, taking a hot bath or shower before bed which can help you relax and get to sleep faster. For others, a bath or shower may wake them up so use this tip with caution!

Avoid watching television, working or even reading in bed if you find it hard to relax. If you are working in the evening try to put your work away at least an hour before your bedtime to give yourself a chance to unwind before you go to bed.

If you are a ‘clock watcher’ you may want to consider moving your alarm clock to a location in your bedroom where you can’t easily see it from the bed. Often when watching the clock you may find yourself getting more stressed instead of relaxing allowing you to sleep. If you find yourself lying in bed and you are wide awake, get up and leave the bed and do something that will help you relax for a while before you go back to bed. Lying in bed wide awake can often cause additional stress and keep you awake.

If at all possible, you should avoid napping during the day. Not only does this through your natural body clock off, but it can also make it far more difficult for you to sleep at night.

If you smoke, you should consider quitting. Among the other health risks associated with smoking, nicotine is a stimulant and can often make it far more difficult to get to sleep and to stay asleep.

Over the Counter Solutions

Please note: It is never a good idea to self treat insomnia with any over the counter medication regardless of how harmless it may seem. Contact your doctor before beginning any treatments.

Some studies have shown that Valerian Root may be a good alternative for people who are suffering from insomnia and that it may also help you relax. The American Herbal Products Association (AHPA) gives valerian a class 1 safety rating, indicating that it is a safe herb with a wide dosage range. Some people have reported adverse reactions including nervousness, anxiety and heart palpitations.

Chamomile which is available as an herb or in teas may also help you relax and get a good nights rest. Chamomile may be taken in amounts ranging from 25mg to 2000mg per day, and according to FDA Chamomile is generally recognized as safe (GRAS).
Melatonin is a hormone that is naturally produced in the body and its production is largely affected by light exposure. Natural melatonin levels also decline with age, and some adults may have low or no levels of melatonin in their system. Melatonin dietary supplements are generally safe in low doses for short-term and long-term use. Be sure to discuss melatonin use with your health professional as its use can also lead to changes in blood flow, low body temperature, stomach problems and other side effects.

Prescription Remedies

Ambien CR

Ambien CR is a prescription sleep aid indicated for the treatment of insomnia. According to the manufacturer’s website, it’s the only dual-layer tablet that works in two distinct ways

The first layer dissolves quickly, to help you get to sleep fast.
The second layer dissolves slowly, to help you stay asleep

Lunesta

According to the manufacturer’s website, Lunesta truly distinguishes itself from other sleep aids because it has all three of these proven benefits:

Unlike some other sleep aids, Lunesta helps you sleep all through the night with fewer interruptions, does not lose its effectiveness over time as shown in a 6-month study and is approved for long-term use.

Rozerem

According to the manufacturers website Rozerem is the first and only prescription sleep aid that is not a controlled substance. Studies have shown no scientific evidence that Rozerem will lead to abuse or dependence. So you can keep Rozerem in the medicine cabinet, knowing that you can take it on nights you might have trouble sleeping, and not on nights when you don’t.

In March 2007, the FDA issued warnings for prescription sleep drugs, alerting patients that they can cause rare allergic reactions and complex sleep-related behaviors, including “sleep driving.”

The FDA’s warnings include the following drugs:

Ambien/Ambien CR
Butisol Sodium
Carbrital
Dalmane
Doral
Halcion
Lunesta
Placidyl
Prosom
Restoril
Rozerem
Seconal
Sonata
There are other prescription sleep medications however, you and your doctor should discuss all options before you determine the best course of action for you.

Try a installing a steam shower or a whirlpool bathtub.  Bathroom remodeling is fun, and steaming or bathing at night can calm you down and help you sleep.  It doesn’t work for everyone, but it’s certainly worth a shot.  Hydromassage therapy has been proven to improve sleep, and there are studies that indicate that a lavender steam bath can reduce cortisol (and therefore stress), which can aid sleep as well.  My husband installed a Wasauna steam shower last year after a Wasauna sales rep convinced him that a steam bath would help my insomnia issues, and I was warry at first but I basically love the thing.  The steam really helps me relax and sleep, and my skin looks great.  I’ve always been skeptic of the entire health benefits of steam thing (toxins?  can I see some science, please!  what are toxins, and why am I supposed to believe these imaginary things are poisoining me but something as simple as a steam room or sauna can cure it?), but there is no doubt in my mind that I feel physically and mentally better after a good steam.

Hi guys,

Check out soundersleep.com.  They have a great program for overcoming insomnia.  Ask for Michael, and tell them Bridget sent you.