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Trouble Sleeping?- Maybe You Two Should Sleep in Separate Beds!

I am not kidding here—a new study came out suggesting that couples who have trouble sleeping and who sleep in the same bed may get better sleep if they sleep in separate beds. Apparently around 25 percent of U.S. couples sleep in different beds or rooms, according to the National Sleep Foundation. This is no [...]

Night Shift Workers–Health Risks of Poor Sleep

It’s estimated that at least 20% of the workforce in the USA and in Europe work the so-called graveyard shift, either as their primary shift, or at least more than half of the time—that includes yours truly. A new study has confirmed what was suspected by many—that night shift workers face significant health risks, and [...]

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Causes and Treatment for Circadian Rhythm Sleep Disorder

October 10, 2011 by Leave a Comment

What is Circadian Rhythm Sleep Disorder?

 

Millions of people suffer with Circadian Rhythm Sleep Disorder, and that includes winter depression, Delayed Phase Sleep Disorder, and other sleep disorders. This condition is typically characterized by gastrointestinal distress, poor performance, excessive daytime sleepiness, and insomnia. These symptoms are the result of a misalignment between the body’s internal circadian body clock and the timing of the external social world.

Circadian rhythm refers to a person’s internal body clock that helps to regulate the daily bodily processes. There are many patterns associated with the circadian rhythm, such as cell regeneration, hormone production, brainwave activity, and other activities that are linked with this typical daily cycle.

This circadian rhythm internal clock in people is mainly located in a grouping of cells that is found in a part of the brain called the hypothalamus. Circadian rhythms are also vitally linked to determining the sleeping patterns of people.

Circadian Rhythm Sleep Disorder – Causes and Treatments

 

Circadian Rhythm Sleep Disorder typically has many causes such as routine changes, medications, time zone changes, pregnancy, and shift work. Circadian Rhythm Sleep Disorder is typically treated depending on the diagnosis for the particular type of sleep disorder. The goal of any treatment plan is to fit the person’s desired lifestyle with a healthy schedule.

Sometimes therapy is used to help people that are diagnosed with Circadian Rhythm Sleep Disorder and it typically combines stimulus therapy like chronotherapy or light therapy with improved sleep hygiene. Light therapy is designed to effectively reset the individual’s circadian rhythm to a more productive pattern.

Chronotherapy is a systematic and gradual behavioral technique where the sleep time is adjusted slightly until the desired and healthy bed time is achieved. Sometimes the combination of these two therapies produces excellent results in individuals that suffer with Circadian Rhythm Sleep Disorder.

It is important that a person that suffers with Circadian Rhythm Sleep Disorder maintain their circadian or internal clock exposed to bright light during daytime hours. Also, quiet activities before going to bed will help you to relax and also to unwind. These activities might include relaxation tapes, listening to soft music, or reading prior to bedtime. In addition, any type of strenuous activity before going to bed should be avoided including late evening exercise.

Regular exercise in the early evening or late afternoons is encouraged if you suffer with Circadian Rhythm Sleep Disorder because it helps to relieve stress and anxiety that is sometimes associated with sleep disorders. Napping is discouraged because it might interfere with sleeping at night. In addition, exposure to bright lights during the evening hours, including video games, computers, and television should be avoided.

If you’re sensitive to caffeine and are suffering with Circadian Rhythm Sleep Disorder, then it’s best to completely avoid caffeine, especially after lunchtime. It’s also important to have the right bedroom environment and that includes having a comfortable bed in a dark, quiet room with comfortable temperature. Also, remember that alcohol interrupts sleep and nicotine is a stimulant, therefore they should be avoided if you’re suffering with Circadian Rhythm Sleep Disorder.

Filed Under: Sleep Rhythm Problem, Sleeping Disorders Tagged With: , , , , , , ,

What is Periodic Limb Sleep Disorder?

October 10, 2011 by Leave a Comment

Periodic Limb Sleep Disorder is a type of disorder that occurs only during sleep. People that have this disorder flex their feet and kick their legs up during sleep. It may even occur several times during the night. Typically, the bed partner is the one that notices these leg movements. However, the person suffering from this condition may also awaken because of it. Periodic Limb Sleep Disorder is most common in the legs, but can also occur with the arms. Also, this disorder is found typically in older people.

Periodic Limb Sleep Disorder may worsen due to caffeine, alcohol, excessive cold or hot temperatures, certain medications, and sleep deprivation. Unlike the related condition Restless Leg Syndrome, that is diagnosed based on symptoms and history, Periodic Limb Sleep Disorder relies on sleep monitoring for diagnosis.

People that suffer with this disorder usually complain of insomnia or sleepiness and daytime fatigue. The incidence of this disorder is much higher in older people. The treatments that are available are limited at this time because there is limited understanding of this disorder. Periodic Limb Sleep Disorder affects a person’s quality of life by negatively impacting their family and social life, work performance, and daytime functioning.

Recent Research on Periodic Limb Sleep Disorder

 

In the last five years, research has found that this condition is more prevalent in children that have attention deficit hyperactivity disorder. Also, EEG patterns suggest that this disorder may be associated with an underlying arousal disorder.

Research studies have concluded that there needs to me more evaluation of spinal cords and brains from patients that suffer with Periodic Limb Sleep Disorder to identify possible abnormalities that underlie this disorder. Also needed is further characterization and identification of genes that are involved with this condition. In addition, it is important to determine the extent of daytime sleepiness and nocturnal sleep disturbance in adults and children that suffer with this disorder.

Scientists also encourage the study of the developmental changes that occur in adults to explain the higher incidence of Periodic Limb Sleep Disorder in the elderly. There is also a need to improve the treatment strategies that are available at this time for this disorder. Most frequently anticonvulsants, opioids, and dopamine agonists are frequently used to reduce the symptoms associated with Periodic Limb Sleep Disorder. However, long-term studies have not been conducted to make an assessment of the patient’s quality of life.

Treatments of Periodic Limb Sleep Disorder

 

The treatments that are today available to treat Periodic Limb Sleep Disorder are medications that include narcotics, benzodiazepines, anticonvulsant medication, and Parkinson’s disease drugs. The current first treatment recommendations are the anti-Parkinson’s medications. This type of medication very often eliminates or significantly reduces the symptoms of this disorder. However, it should be noted that at this time there is no cure for Periodic Limb Sleep Disorder, and the treatment that is provided is to relieve the symptoms.

Food and drinks that contain caffeine, such as soft drinks, tea, coffee, and chocolate should certainly be avoided. A person that suffers with Periodic Limb Sleep Disorder should avoid caffeine because it intensifies the symptoms of this disorder.

Filed Under: Sleep-Troublesome Actions, Sleeping Disorders Tagged With: , , , ,

Delayed Phase Sleep Disorder

October 10, 2011 by Leave a Comment

Delayed Phase Sleep Disorder is a condition that causes a delay in the normal sleep pattern by more than two hours. People that are affected by this disorder often complain of having late evening insomnia or having excessive early-morning sleepiness. Most people that suffer with Delayed Phase Sleep Disorder have difficulty falling asleep prior to 2 AM therefore have short sleeping periods during the weekday, and a prolonged sleep pattern during the weekends of up to 12 hours.

Sometimes people that suffer with Delayed Phase Sleep Disorder are called “night owls”, however these hours they keep are not by choice. These people typically have a striking inability to fall asleep at a more typical bedtime, as a result many times have been labeled also as insomniacs.

If a person that suffers with Delayed Phase Sleep Disorder ignores his internal clock and attempts to live on a normal schedule, then it can cause difficulty in general functioning, safe driving, and clear thinking. And, with time Delayed Phase Sleep Disorder might reduce a person’s enjoyment of life and productivity, thus leading to stress-related medical problems or clinical depression.

Delayed Phase Sleep Disorder Diagnosis

 

To diagnose Delayed Phase Sleep Disorder a doctor may review your medical and family history as well as conduct a full physical exam. The doctor will probably order several tests in order to be able to diagnose Delayed Phase Sleep Disorder or any other related conditions. The doctor may order an Actigraphy. That is a small device that you wear to track your sleep wake behavior at home.

The doctor may also ask you to log in your daily wake and sleep times in a sleep diary in order to determine your sleeping patterns. Also, if the doctor suspects that you may have another type of sleep disorder he may order a polysomnogram. This type testing takes place at an overnight sleep center. It monitors your breathing, eye movements, oxygen levels, heart rate, and brain activity as you sleep.

Treatment of Delayed Phase Sleep Disorder

 

Sometimes doctors that have training in sleep medicine are also trained in other areas such as neurology, psychiatry, and pulmonary medicine. It is important to find a trained doctor that will help you create a treatment plan to successfully overcome Delayed Phase Sleep Disorder. A successful plan for treating Delayed Phase Sleep Disorder might include improving sleep hygiene.

The doctor might just recommend that you need to maintain a regular sleeping schedule. He might also recommend that you avoid alcohol and tobacco, stimulating activities, and caffeine when it’s close to bedtime. There may also be other changes that he recommends in order to help in improving your sleep hygiene.

The doctor might also prescribe chronotherapy where you delay your time for bedtime by 2 to 3 hours every couple of days until the desired time for bed is reached. Then you must maintain the established sleep schedule. Light therapy is another type of treatment that is often used with Delayed Phase Sleep Disorder. By getting morning light exposure it helps to adjust your internal sleep clock or circadian rhythm. In addition, the doctors might have you take melatonin supplements in the early evening or late afternoon in order to help in the adjustment of your circadian rhythm and thereby help with delayed phase sleep disorder.

Filed Under: Insomnia, Sleeping Disorders Tagged With: , , , ,

Sleep Anxiety Risks and Treatments

October 9, 2011 by Leave a Comment

Over 40 million Americans suffer from long-term sleep disorders, and more than 20 million report having occasional sleeping problems like sleep anxiety, this is according to the National Institutes of Health. Anxiety and stress are known to cause sleeping problems or make Sleep Anxiety worse. Sleep Anxiety is characterized by abnormal patterns of sleep that interferes with emotional, mental and physical functioning.

Insomnia is the term that is used clinically to describe the condition for people who have difficulty falling asleep, wake up unrefreshed, wake up extremely early, and have trouble staying asleep. Other types of sleep anxiety include grinding your teeth while sleeping, restless leg syndrome, narcolepsy, sleepwalking, and sleep apnea.

It is known that anxiety can cause sleeping problems, and research indicates that sleep deprivation may cause anxiety disorders. Studies have also found that psychiatric disorders typically cause or sleep disruption. It has been found that people that suffer with chronic insomnia are at a higher risk of getting an anxiety disorder.


Sleep Anxiety Health Risks

Sleep Anxiety can extend beyond being tired. It may also lead to health problems, higher risks of injury, and low performance at school or work. Also, people that suffer with sleep anxiety are at risk of developing diabetes, stroke, high blood pressure, heart attack, irregular heartbeat, heart failure, heart disease, and obesity.

Sleep Anxiety Treatment

If you believe that you are suffering with Sleep Anxiety, then you should consult your doctor or a mental health professional. There are treatment options for people that suffer with this condition such as therapy, relaxation techniques, and medication.


Reducing Sleep Anxiety

One of the best ways to reduce Sleep Anxiety is to reduce stress and anxiety. Here are several methods that are helpful:

• Meditation – By focusing on your breath, and breathing in and out deeply and slowly; you can visualize a peaceful scenery such as a beautiful forest or a quiet beach.
• Exercise Regularly – Regular exercise helps you both mentally and physically. It is a good outlet to release frustrations and it produces endorphins that are known to enhance your mood. A type of exercise that is very effective at relieving stress and anxiety is yoga.
• Prioritize – It is important to spend your energy and time on the truly important tasks, and learn to delegate.
• Soothing music. Listen to calm, soft music is helpful in relaxing the body and mind as well as lowering your blood pressure levels.

To Get More Sleep it is important that you establish a routine that you follow regularly; including getting to bed at the same time. Also, avoid stimulants such as nicotine, coffee, and chocolate prior to going to bed time. In addition, do not watch TV, pay the bills, or use a computer; instead meditate, listen to soft music, or read a book.

Your bedroom should be quiet, dark, and cool. Also, make sure that your mattress, pillow, and bed linens are comfortable and clean. If you find that Sleep Anxiety is preventing you from falling asleep, then it is best to speak to your doctor because you may need medication or possibly an herbal remedy.

Filed Under: Insomnia, Sleeping Disorders Tagged With: , , , ,

Twitching While Sleeping

October 9, 2011 by Leave a Comment

Understanding Twitching while sleeping

Twitching while sleeping is a symptom and not a diagnosis of a disease and it is medically referred to as Sleep Myoclonus. This is the involuntary, sudden, twitching or jerking up in muscle or several muscles. Sometimes this twitching can occur in sequence or alone, with a pattern or without a pattern. This twitching may occur several times each minute or it may occur infrequently. This twitching, however, cannot be controlled by the person that is experiencing it.

The symptom of twitching while sleeping typically occurs during the first phase of sleep. It especially occurs during the moments of drifting off to sleep. Some forms of this type of myoclonus seem to be sensitive to stimulus. Some people that have twitching while sleeping rarely need treatment or are troubled by this condition. But, sleep myoclonus can be a symptom of a more disturbing and complex sleep disorder like restless leg syndrome, and if that’s the case it might just require a doctor’s treatment.

The causes of twitching while sleeping may develop as a response to a disorder but the truth is that the specific mechanics of the underlying issue is not fully understood. Some scientists believe that twitching while sleeping may because by over excitability in the portion of the brain that controls that movement. Some studies have suggested that an imbalance in brain chemicals may be an underlying cause for twitching while sleeping.

Some research has speculated that deficiencies or abnormalities in the receptors of some neuro transmitters may be responsible for some types of myoclonus. However, more research is needed in order to be able to determine how it is that these abnormalities can contribute or cause twitching while sleeping.


Treatment for Twitching While Sleeping

In the majority of cases there is no treatment that is indicated for twitching while sleeping. However, if treatment is necessary, then there are medications that can help reduce the symptoms. The drug of choice to treat myoclonus is a tranquilizer called clonazepam. When this drug is prescribed it is usually increased gradually until the person improves or its side effects become harmful. Loss of coordination and drowsiness are very common side effects for this drug. Also, the beneficial effects of clonazepam can diminish with time because the individual can develop a tolerance for this drug.

Other drugs that can be used to treat twitching while sleeping include primidone and barbiturates. Primidone is an effective antiepileptic drug, however it can have harmful long-term effects and can even cause liver failure. Barbiturates help to slow down the nervous system and causes antiseizure and tranquilizing effects. An alternative therapy for this condition is sodium valproate taken alone or in combination with clonazepam. These medications are effective for most people that suffer from this condition. However, some people do have an adverse reaction to these drugs.

Because of the complex origins of twitching while sleeping condition or sleep myoclonus. It may require the use of multiple drugs in order to find an effective treatment. Some drugs have been found to have a limited effect when used on a person, however they seem to have a greater effect when used with other drugs that act on the different mechanisms or pathways in the brain. Doctors and scientists hope that by combining several these drugs, they may be able to achieve greater control of twitching while sleeping symptoms.

Filed Under: Sleep-Troublesome Actions, Sleeping Disorders Tagged With: , ,