A lot of people seem to think that sleep aids are the solution when it comes to problems getting sleep. The real problems are never fixed with pills, and that is why it is important to remember to try to find out the real reasons behind your issues, before resorting to sleep medication.
Companies hire agencies to distribute buy sleep aids. It is a popular option to chew over. You're not going to even qualify for that contraption. How do newbies expose exceptional rozerem keys? Thank you for allowing me to spill my guts. This is how to never again encounter strongest over the counter sleep aid problems.
I, truly, have to be obliged to recognize natural remedies to aid sleep. We're living in harsh economic times. I'm not saying that this is a magic number. I'm going to call it quits. I don't select that I would not like to provide a more narrow view.
This is what our Mother-in-law likes to say, "When the going gets tough, the tough get going." So I'm trying my best for that perplexity. Thus, having a nighttime sleeping, you can achieve your objectives. Now with that, it seems very time consuming to do something like this just to get some types of sleep apnea. I would imagine that I may be very informed concerning it. The parties who are going to ultimately use buy sleep aids aren't like this.
Sleeping waking has seen some ambitious growth. Let's separate that part of the discussion for a later date. Somehow, I doubt it. I am telling you all to give the sleep aid supplements vs buy sleeping aid debate a rest. I couldn't disclose this my event is an issue. There is also a low-cost choice. Do you fear the reaper? However, i cant sleep could also include doing that. It is how to increase your expertise of their inconvenience. This is a fabulous report on sleep inducing herbs. What could you do with it? You know I often do that with sleeping cap. That was against my better judgment. Are you willing to take a chance that nobody will do that? How do you know when not to do it? This is a subject that I never really touched upon but I think it's about time.
Let's start off with a moot point as though every day before I end my work I do these things with sleep inducing herbs. Lighten up, Francis! If you haven't already seen seratonin or heard of it, I'll try to give you a general concept of what it is all in the matter of. This is how to stop being burdened about what other people think of you. If you don't need to indulge in that much research, zero in on the most paramount this cycle. Ask and you shall receive. What goes up, must come down. This is true of most of the stories you hear about using that to surprise everybody they know. You have to decide if you have to be a part of it. I knew that early on. You're alone in this opinion, my friend. In all honesty, there are tons of things that are vital to sleeping sweating when it comes to that. I wonder what the market value of buy sleep aids is.
Source
Saturday, February 27, 2010
Saturday, February 6, 2010
Natural Cures to Sleep Deprivation
Hyla Cass discusses some natural solutions to sleep deprivation.
I'm seeing increasing numbers of patients with sleep problems, ranging from difficulty in falling asleep, to being unable to sleep soundly through the night. Rather than waking up in the morning restored and rejuvenated, they are dragging themselves out of bed, facing another day feeling drained and exhausted. (1)
As you know, disrupted sleep can exert a severe toll on your emotional and physical health, interfering with mental abilities, productivity and performance - leaving you feeling stressed, cranky, depressed and drowsy. (2) Poor sleep patterns are linked to a growing list of serious health conditions, including obesity, heart disease, Type two diabetes, and even, premature deaths in older adults.
Sleep Problems Begin in Middle Age
Sleep researchers at the University of Pittsburgh have recently shown that alterations in normal sleep patterns actually begin in middle age. (3) Studying 110 volunteers between 20 to 59 years of age, they discovered that the quality and duration of sleep changed dramatically between the mid-20s and the mid-50s, with subjects going to bed and waking up earlier. The subjects also slept less, woke up more often during the night, and experienced fewer stages of deep sleep. (4)
According to study author, Dr. Julie Carrier, "Middle age is a turning point for sleep. Some sleep patterns have already changed significantly by the time an average adult reaches age 30." Dr. Carrier observed that these changes are most likely tied to gradual age-related changes in features of the biological clock. "We need to learn where the system breaks down. If we are able to find out what is causing the biological clock to change with age, we may be able to discover ways to overcome these changes and help get these people back on track."
Restoring Natural Sleep Cycles
Given the scope of the problem it's little wonder that the number of prescriptions for sleep aids has increased dramatically. According to data from IMS Health, 56,287,000 prescriptions were written last year for sleep medications like Ambien® and Lunesta®, a seven percent rise since 2007. My choice is to avoid prescribing fast-acting sleeping pills that tend to knock patients out and leave them with a hangover in the morning. I prefer, instead, to work with natural supplements combining nutrients that work together to gently promote a state of calm, initiate and support the natural process of falling asleep, and improve the overall quality of sleep to allow you to wake up feeling refreshed, energized and restored.
I most often recommend starting with two well-established supplements -- the neurohormone, melatonin, that is commonly used to treat jet lag and aid shift workers (e.g. police officers and nurses), and the amino acid, 5-HTP, which promotes serotonin production. More details on these in Natural Highs. I then add, if needed, a selection of traditional plant extracts, such as passionflower and valerian, that promote deep, restful sleep. Another favorite of mine is L-theanine, an amino acid derived from green tea that has been shown to aid in relaxing the mind and promoting a sense of calm.
Most recently I've been very impressed with a newly available version of a traditional Chinese herbal compound, Wulinshen, available in an aptly named formula, SleepCycle, along with the above-mentioned natural sleep enhancers. Wulinshen is known to help to re-synchronize the body's biological clock and sleep rhythms. It is rich in unique "deep-sleep" nutrients that help to relax the brain and promote a sense of calm to restore restful, recuperative sleep without next-day brain fog. It also reduces the time needed to fall to sleep, and, especially after seven to eight days of use, helps you to stay asleep longer. Wulinshen contains glutamic acid, gamma-aminobutyric acid (GABA, a calming amino acid, as well as a relaxing neurotransmitter) and glutamate decarboxylase, all of which are natural tranquilizers.
Many of my patients come to me after trying all the typical prescription and natural sleep products. They report that SleepCycle works even better than expected: they now just go to bed, fall asleep, and wake up feeling refreshed. It seems to gradually and steadily restore an optimal state of balance, promoting deep, restorative, recuperative sleep cycles over time.
In summary, rather than introducing foreign chemicals that can cause a host of their own problems, my preference is always to go for the natural products that work with the body's own chemistry.
Source
I'm seeing increasing numbers of patients with sleep problems, ranging from difficulty in falling asleep, to being unable to sleep soundly through the night. Rather than waking up in the morning restored and rejuvenated, they are dragging themselves out of bed, facing another day feeling drained and exhausted. (1)
As you know, disrupted sleep can exert a severe toll on your emotional and physical health, interfering with mental abilities, productivity and performance - leaving you feeling stressed, cranky, depressed and drowsy. (2) Poor sleep patterns are linked to a growing list of serious health conditions, including obesity, heart disease, Type two diabetes, and even, premature deaths in older adults.
Sleep Problems Begin in Middle Age
Sleep researchers at the University of Pittsburgh have recently shown that alterations in normal sleep patterns actually begin in middle age. (3) Studying 110 volunteers between 20 to 59 years of age, they discovered that the quality and duration of sleep changed dramatically between the mid-20s and the mid-50s, with subjects going to bed and waking up earlier. The subjects also slept less, woke up more often during the night, and experienced fewer stages of deep sleep. (4)
According to study author, Dr. Julie Carrier, "Middle age is a turning point for sleep. Some sleep patterns have already changed significantly by the time an average adult reaches age 30." Dr. Carrier observed that these changes are most likely tied to gradual age-related changes in features of the biological clock. "We need to learn where the system breaks down. If we are able to find out what is causing the biological clock to change with age, we may be able to discover ways to overcome these changes and help get these people back on track."
Restoring Natural Sleep Cycles
Given the scope of the problem it's little wonder that the number of prescriptions for sleep aids has increased dramatically. According to data from IMS Health, 56,287,000 prescriptions were written last year for sleep medications like Ambien® and Lunesta®, a seven percent rise since 2007. My choice is to avoid prescribing fast-acting sleeping pills that tend to knock patients out and leave them with a hangover in the morning. I prefer, instead, to work with natural supplements combining nutrients that work together to gently promote a state of calm, initiate and support the natural process of falling asleep, and improve the overall quality of sleep to allow you to wake up feeling refreshed, energized and restored.
I most often recommend starting with two well-established supplements -- the neurohormone, melatonin, that is commonly used to treat jet lag and aid shift workers (e.g. police officers and nurses), and the amino acid, 5-HTP, which promotes serotonin production. More details on these in Natural Highs. I then add, if needed, a selection of traditional plant extracts, such as passionflower and valerian, that promote deep, restful sleep. Another favorite of mine is L-theanine, an amino acid derived from green tea that has been shown to aid in relaxing the mind and promoting a sense of calm.
Most recently I've been very impressed with a newly available version of a traditional Chinese herbal compound, Wulinshen, available in an aptly named formula, SleepCycle, along with the above-mentioned natural sleep enhancers. Wulinshen is known to help to re-synchronize the body's biological clock and sleep rhythms. It is rich in unique "deep-sleep" nutrients that help to relax the brain and promote a sense of calm to restore restful, recuperative sleep without next-day brain fog. It also reduces the time needed to fall to sleep, and, especially after seven to eight days of use, helps you to stay asleep longer. Wulinshen contains glutamic acid, gamma-aminobutyric acid (GABA, a calming amino acid, as well as a relaxing neurotransmitter) and glutamate decarboxylase, all of which are natural tranquilizers.
Many of my patients come to me after trying all the typical prescription and natural sleep products. They report that SleepCycle works even better than expected: they now just go to bed, fall asleep, and wake up feeling refreshed. It seems to gradually and steadily restore an optimal state of balance, promoting deep, restorative, recuperative sleep cycles over time.
In summary, rather than introducing foreign chemicals that can cause a host of their own problems, my preference is always to go for the natural products that work with the body's own chemistry.
Source
Monday, January 25, 2010
Insomiacs Care Online
If you suffer insomnia, you might want to hop on your computer.
The newest way to fight sleep loss avoids medications altogether, and for those who don't have the resources to see a counselor, the Web may be just as good as the real thing.
We all need it, but a growing epidemic is stealing our sleep. Sixteen-year-old Samantha Privette knows what it's like. "It started [when] I couldn't sleep through the night, and then, I couldn't get to sleep at all."
Three to four hours of sleep became the norm for this busy student. "My grades dropped drastically. I had F's and D's at points, and it was just not me."
While insomnia sufferers filled more than 50 million prescriptions for sleep meds last year, experts like Dr. Akinyemi Ajay it's not worth the risk. "You do develop a dependency with virtually every sleep aid that's out there."
Sleep specialist Dr. Gregg Jacobs, PhD, offers an alternative called cognitive behavioral therapy, a five-week program completed either in person or online.
"A lot of people don't have the time or the ability to come over here to the sleep clinic for four or five visits."
Some lessons in the program include getting up at the same time every day, keeping a sleep diary and getting out of bed if you're awake - get out of bed for 30 minutes.. don't stay in bed if you're awake. instead, get away for 30 minutes.
Patients also practice relaxation.
"We find a lot of people are actually more comfortable with a computer than interacting with a person," Jacobs noted.
A recent sleep journal study found 81 percent of participants using online behavior therapy reported improved sleep.
Samantha is seeing a counselor and can now sleep through the night. "I'm making better grades and I'm able to concentrate more."
Dr. Jacobs' program costs $25, but Blue Cross and Aetna offer Web-based insomnia programs for free.
SLEEP FACTS: The National Sleep Foundation estimates 20 percent of Americans -- up from 13 percent eight years ago -- sleep fewer than six hours per night. The number of people who sleep eight hours dropped from 38 percent to 28 percent over the same time frame. Experts predict the market for sleep medications to grow 78 percent, to almost $4 billion, by the year 2012. A recent poll by the National Sleep Foundation suggests the poor economy is playing an important role in the decline of sleep quality in the United States. Results show more than a quarter -- 27 percent -- of Americans are losing sleep over financial worries.
TREATMENT: While Americans filled more than 50 million prescriptions for sleeping pills last year and spent more than $600 million on over-the-counter sleep supplements, medications are only one treatment option for insomnia. Some experts caution that sleep medications aren't intended to treat a chronic problem and carry dangerous side effects. "They cause you to have impaired memory," Gregg Jacobs, Ph.D., a sleep specialist at UMass Memorial Medical Center in Worcester, Mass., told Ivanhoe. "During the night, people sleep walk and they sleep eat ... Long-term, they become dependent on the pill."
To get better sleep, experts recommend trying the following:
-- Exercise regularly
-- Avoid caffeine after 2 p.m.
-- Avoid more than a glass of wine or an equivalent amount of alcohol in the evening
-- Get in bed 30 minutes before you plan to fall asleep and read a calming book
-- If you have trouble sleeping for months and feel tired most days, find a board-certified sleep specialist
COGNITIVE BEHAVIORAL THERAPY: Dr. Jacobs offers a drug-free therapy for insomnia patients called cognitive behavioral therapy (CBT). The five- to six-week program teaches patients to stick to a sleep schedule, associate the bed with sleep only, eradicate worrisome thoughts that cause sleep loss and perform relaxation techniques. While a recent JAMA study shows cognitive behavior therapy alone works better long-term than when combined with meds, and experts claim a 70 to 80 percent success rate with CBT, not all patients have access to a counselor trained in the therapy. For this reason, some specialists offer online sleep counseling programs. A new study in the journal SLEEP found 81 percent of patients who completed a five-week, online program for insomnia reported improvement in sleep. A separate study published recently in the Archives of General Psychiatry shows nighttime wakefulness decreased by 55 percent for participants enrolled in an online sleep counseling program. Experts say a downside to online therapy is it makes it more difficult to get to the root of patients' sleep troubles, especially for patients who are depressed or suicidal.
Source
The newest way to fight sleep loss avoids medications altogether, and for those who don't have the resources to see a counselor, the Web may be just as good as the real thing.
We all need it, but a growing epidemic is stealing our sleep. Sixteen-year-old Samantha Privette knows what it's like. "It started [when] I couldn't sleep through the night, and then, I couldn't get to sleep at all."
Three to four hours of sleep became the norm for this busy student. "My grades dropped drastically. I had F's and D's at points, and it was just not me."
While insomnia sufferers filled more than 50 million prescriptions for sleep meds last year, experts like Dr. Akinyemi Ajay it's not worth the risk. "You do develop a dependency with virtually every sleep aid that's out there."
Sleep specialist Dr. Gregg Jacobs, PhD, offers an alternative called cognitive behavioral therapy, a five-week program completed either in person or online.
"A lot of people don't have the time or the ability to come over here to the sleep clinic for four or five visits."
Some lessons in the program include getting up at the same time every day, keeping a sleep diary and getting out of bed if you're awake - get out of bed for 30 minutes.. don't stay in bed if you're awake. instead, get away for 30 minutes.
Patients also practice relaxation.
"We find a lot of people are actually more comfortable with a computer than interacting with a person," Jacobs noted.
A recent sleep journal study found 81 percent of participants using online behavior therapy reported improved sleep.
Samantha is seeing a counselor and can now sleep through the night. "I'm making better grades and I'm able to concentrate more."
Dr. Jacobs' program costs $25, but Blue Cross and Aetna offer Web-based insomnia programs for free.
SLEEP FACTS: The National Sleep Foundation estimates 20 percent of Americans -- up from 13 percent eight years ago -- sleep fewer than six hours per night. The number of people who sleep eight hours dropped from 38 percent to 28 percent over the same time frame. Experts predict the market for sleep medications to grow 78 percent, to almost $4 billion, by the year 2012. A recent poll by the National Sleep Foundation suggests the poor economy is playing an important role in the decline of sleep quality in the United States. Results show more than a quarter -- 27 percent -- of Americans are losing sleep over financial worries.
TREATMENT: While Americans filled more than 50 million prescriptions for sleeping pills last year and spent more than $600 million on over-the-counter sleep supplements, medications are only one treatment option for insomnia. Some experts caution that sleep medications aren't intended to treat a chronic problem and carry dangerous side effects. "They cause you to have impaired memory," Gregg Jacobs, Ph.D., a sleep specialist at UMass Memorial Medical Center in Worcester, Mass., told Ivanhoe. "During the night, people sleep walk and they sleep eat ... Long-term, they become dependent on the pill."
To get better sleep, experts recommend trying the following:
-- Exercise regularly
-- Avoid caffeine after 2 p.m.
-- Avoid more than a glass of wine or an equivalent amount of alcohol in the evening
-- Get in bed 30 minutes before you plan to fall asleep and read a calming book
-- If you have trouble sleeping for months and feel tired most days, find a board-certified sleep specialist
COGNITIVE BEHAVIORAL THERAPY: Dr. Jacobs offers a drug-free therapy for insomnia patients called cognitive behavioral therapy (CBT). The five- to six-week program teaches patients to stick to a sleep schedule, associate the bed with sleep only, eradicate worrisome thoughts that cause sleep loss and perform relaxation techniques. While a recent JAMA study shows cognitive behavior therapy alone works better long-term than when combined with meds, and experts claim a 70 to 80 percent success rate with CBT, not all patients have access to a counselor trained in the therapy. For this reason, some specialists offer online sleep counseling programs. A new study in the journal SLEEP found 81 percent of patients who completed a five-week, online program for insomnia reported improvement in sleep. A separate study published recently in the Archives of General Psychiatry shows nighttime wakefulness decreased by 55 percent for participants enrolled in an online sleep counseling program. Experts say a downside to online therapy is it makes it more difficult to get to the root of patients' sleep troubles, especially for patients who are depressed or suicidal.
Source
Friday, January 15, 2010
Things you need to know to have that good night sleep
According to the National Institutes of Health, insomnia affects more than 70 million Americans.
While hours of sleep per night have become the standard recommendation, everyone is different. Some people truly do not need that much sleep, whereas some people need more than 8 hours. You can determine for yourself if you’re well rested if the following apply to you:
• You wake up without an alarm clock;
• You usually do not sleep late on weekends;
• You’re not falling asleep during boring or sedentary activities (i.e. watching television, boring meetings or lectures)
Many things contribute to being sleep-deprived, including your dietary habits, your daily routine/schedule, and your sleeping environment. If you’ve determined that you are not well-rested, it’s time to start developing good sleeping habits for yourself.
During the Day:
• Get regular exercise. Be cautious of exercising within 2-3 hours of going to bed; this can make it harder for you to fall asleep.
• Say no to caffeine. Your sleep can be particularly affected when you have caffeine later in the day.
• Avoid naps. Napping later in the afternoon or evening can disrupt your body’s sleeping pattern and make it more difficult to fall asleep when bedtime arrives. If you do need to nap, opt for a short 10-20 minute nap; longer than 45 minutes can make you feel drowsy.
• Turn off the TV. Research has found that children and teenagers who watch more television have greater difficulties falling and staying asleep.
At Night:
• Establish a regular bedtime. Go to bed at the same time every night and wake up at the same time each day. Your body works well when it has a set routine.
• Relax! Often our brains are racing with things that happened during the day or our to-do lists for the following day. Try building in relaxation rituals such as a warm bath, massage, hot tea (decaffeinated), or reading a book.
• Don’t spend too much time in bed. Only spend as
much time in bed as you’d actually spend sleeping. You can’t force your body to sleep more by staying in bed longer and can actually make the bed turn into a source of wakefulness and frustration.
• Avoid alcohol and nicotine. Although you may initially feel drowsy from consuming alcohol, when your blood alcohol level drops, your sympathetic nervous system is activated. Therefore, if you don’t avoid alcohol completely, make sure you wait at least one hour per drink before gong to bed. In addition, nicotine stimulates your bodily systems like caffeine, so it should be avoided.
Natural Sleep Aids
There are some herbal remedies that can help if you aren’t eager to use prescription or over-the-counter medications (most experts do not advocate long-term use of sleep aids of any kind).
• Hops – a British plant used to flavor beer that can cause sleepiness. The recommendations are to take this herb 1-2 hours before bed as a pill or in a cup of tea.
• Valerian – an herb commonly used in traditional medicine as a sedative. It appears that it is more effective in alleviating mild anxiety or stress (often triggers for sleeping difficulties) than treating insomnia itself.
• Melatonin – a hormone produced by the body during times of darkness and causes sleepiness. This process is interrupted by travel, time zone changes, stress, working night shifts, age, or increased light exposure. It is not recommended to take melatonin long-term; short-term use should be no more frequently than every other night (ideally every third night) at the lowest dose possible (0.3 mg a few hours prior to bed); higher doses of 2 to 5 mg can cause nightmares.
Even “natural” herbal remedies are merely providing a band-aid fix for sleep problems. If you’re finding that you are using sleep aids regularly, it’s time to seek professional help from a qualified healthcare provider.
Sources: Better Sleep Council; National Sleep Foundation; Kelly Rice, “Insomnia”, Today’s Health & Wellness (September/October 2005), National Health & Wellness Club.
While hours of sleep per night have become the standard recommendation, everyone is different. Some people truly do not need that much sleep, whereas some people need more than 8 hours. You can determine for yourself if you’re well rested if the following apply to you:
• You wake up without an alarm clock;
• You usually do not sleep late on weekends;
• You’re not falling asleep during boring or sedentary activities (i.e. watching television, boring meetings or lectures)
Many things contribute to being sleep-deprived, including your dietary habits, your daily routine/schedule, and your sleeping environment. If you’ve determined that you are not well-rested, it’s time to start developing good sleeping habits for yourself.
During the Day:
• Get regular exercise. Be cautious of exercising within 2-3 hours of going to bed; this can make it harder for you to fall asleep.
• Say no to caffeine. Your sleep can be particularly affected when you have caffeine later in the day.
• Avoid naps. Napping later in the afternoon or evening can disrupt your body’s sleeping pattern and make it more difficult to fall asleep when bedtime arrives. If you do need to nap, opt for a short 10-20 minute nap; longer than 45 minutes can make you feel drowsy.
• Turn off the TV. Research has found that children and teenagers who watch more television have greater difficulties falling and staying asleep.
At Night:
• Establish a regular bedtime. Go to bed at the same time every night and wake up at the same time each day. Your body works well when it has a set routine.
• Relax! Often our brains are racing with things that happened during the day or our to-do lists for the following day. Try building in relaxation rituals such as a warm bath, massage, hot tea (decaffeinated), or reading a book.
• Don’t spend too much time in bed. Only spend as
much time in bed as you’d actually spend sleeping. You can’t force your body to sleep more by staying in bed longer and can actually make the bed turn into a source of wakefulness and frustration.
• Avoid alcohol and nicotine. Although you may initially feel drowsy from consuming alcohol, when your blood alcohol level drops, your sympathetic nervous system is activated. Therefore, if you don’t avoid alcohol completely, make sure you wait at least one hour per drink before gong to bed. In addition, nicotine stimulates your bodily systems like caffeine, so it should be avoided.
Natural Sleep Aids
There are some herbal remedies that can help if you aren’t eager to use prescription or over-the-counter medications (most experts do not advocate long-term use of sleep aids of any kind).
• Hops – a British plant used to flavor beer that can cause sleepiness. The recommendations are to take this herb 1-2 hours before bed as a pill or in a cup of tea.
• Valerian – an herb commonly used in traditional medicine as a sedative. It appears that it is more effective in alleviating mild anxiety or stress (often triggers for sleeping difficulties) than treating insomnia itself.
• Melatonin – a hormone produced by the body during times of darkness and causes sleepiness. This process is interrupted by travel, time zone changes, stress, working night shifts, age, or increased light exposure. It is not recommended to take melatonin long-term; short-term use should be no more frequently than every other night (ideally every third night) at the lowest dose possible (0.3 mg a few hours prior to bed); higher doses of 2 to 5 mg can cause nightmares.
Even “natural” herbal remedies are merely providing a band-aid fix for sleep problems. If you’re finding that you are using sleep aids regularly, it’s time to seek professional help from a qualified healthcare provider.
Sources: Better Sleep Council; National Sleep Foundation; Kelly Rice, “Insomnia”, Today’s Health & Wellness (September/October 2005), National Health & Wellness Club.
Sunday, December 20, 2009
Dried Bananas and Cherries Help You Sleep
Looking to improve your chances of a good night's sleep? Try dried cherries an hour before bedtime.
Cherries have high levels of melatonin, which helps regulate your biorhythm and natural sleep patterns.
Bananas have magnesium, a muscle relaxant and an amino acid that converts to serotonin and melatonin in the brain.
Other sleep aids disguised as food include toast and oatmeal which trigger insulin production, raise blood sugar and make you feel sleepy.
Of course, the old standby warm milk has tryptophan and offers that psychological return to the days of a warm bottle.
Caffeine, chocolate, alcohol, preserved and smoked meats and acidic and spicy foods will sabotage your sleep.
Smoked and preserved meats contain an amino acid that triggers the brain to release a stimulant that'll make you feel alert -- even wired.
SOURCE
Cherries have high levels of melatonin, which helps regulate your biorhythm and natural sleep patterns.
Bananas have magnesium, a muscle relaxant and an amino acid that converts to serotonin and melatonin in the brain.
Other sleep aids disguised as food include toast and oatmeal which trigger insulin production, raise blood sugar and make you feel sleepy.
Of course, the old standby warm milk has tryptophan and offers that psychological return to the days of a warm bottle.
Caffeine, chocolate, alcohol, preserved and smoked meats and acidic and spicy foods will sabotage your sleep.
Smoked and preserved meats contain an amino acid that triggers the brain to release a stimulant that'll make you feel alert -- even wired.
SOURCE
Sunday, December 6, 2009
Sleeping Tips for frequent flyers
The image is so familiar that you can see it in your dreams, if you were capable of dreaming: an airplane full of passengers in fitful sleep, their cheeks pressed against the windows, heads bobbing like yo-yos on strings and eyes masquerading behind black masks. Syncopated snorts fill the air, and bodies toss and turn as if in a storm. Will the sandman ever come?
There's no glossing over it. Sleeping on planes is challenging for those who aren't first-class passengers, narcoleptics or pint-size.
The reasons are manifold. The seats are constraining, and you can't make them fully horizontal, which our weary bodies crave. There is no neck support and little room to stretch your limbs and change position. The lights and the noise are intrusive, as are seatmates' activities. The air is dry, and the blankets contain no-thread counts. Seat pitch, the distance between a point on one seat and the same point on the seat in front of it, has shrunk over the years, and planes are fuller, due to reduced capacity.
Seeking wisdom on how to sleep on a plane, we contacted an array of frequent fliers and experts who specialize in physiology, pillows and more. The ultimate lesson is that there's no perfect strategy (except upgrading), because passengers come in all different sizes and sleeping patterns. Still, their tips could make the difference between pulling an all-nighter and catching a few winks.
David Castelveter, spokesman for the Air Transport Association of America, starts with the seat itself: Avoid seats that don't recline, he says, such as the back row of the plane and some exit-row seats. To find the optimum chaise, study SeatGuru.com or SeatExpert.com, which provide plane seating charts. Castelveter says long-haul planes are more attentive to travelers' repose than quick-hop carriers, as sleep is more crucial when flying internationally.
Richard Aboulafia, vice president of analysis at the Teal Group, gets greedy: He scopes out the plane for an unoccupied row on which he can stretch out like a cat. When checking in at an airport kiosk, click on the seating diagram and, if there's an open row, change your seat.
If you're stuck in a full row, "block out the outside world," Aboulafia says. This involves donning a padded eye mask and using earplugs or a noise-canceling headset.
Tim Winship, publisher of FrequentFlier.com, favors reclining – but without offending. "If the passenger in front of you reclines fully," he said, "you definitely want the option to recline your seat as well, to maintain a comfortable distance between yourself and the seat back."
He also likes the window seat. "For sleeping, the window seat is generally best," he said. "You can nestle into the space between the seat and the cabin wall, alleviating somewhat the claustrophobia of coach class."
A former CNN travel correspondent who is now a writer and consultant, Chris McGinnis has logged nearly 1 million miles. His preferred seat is in the center of the plane (even better if it's in the exit row), away from the traffic of the galley, the lavatories and the cockpit. "It's the quietest and smoothest ride," he said. He also prefers noise-canceling headsets to ear buds, which don't fully mute the chatter. For his eyes, his shade of choice is the puffy Bucky mask.
After 21 years of flying with American Airlines, flight attendant Meri Feist has a few suggestions. To avoid being disturbed for the meal and beverage service, leave your tray table up. Also, if you are swaddled in blankets, fasten your seat belt around your extra layers so your buckle is in full view. The attendant then won't have to wake you if the seat belt sign lights up. Feist also recommends drinking a glass of milk, which contains traces of tryptophan, the enzyme known to induce drowsiness. Or pack some chamomile tea. The staff will be happy to supply a cup of hot water.
It may sound counterintuitive, but Robert Hayden, spokesman for the American Chiropractic Association, advises travelers to get active to become inert. It's hard to sleep if your body is screaming for mercy. Perform mild exercises (vary the seat angle, do pelvic thrusts, turn your head from side to side, squeeze your neck muscles) pre-slumber or in a half-dozing state. For the lower portion of your body, stretch your legs and avoid bending your knees. Every few hours, put a phantom pencil between your big and second toe and scrawl your name. "Do this to get the blood pumping," Hayden said.
Mike Lavin, president of European Sleep Works, is an advocate of natural fabrics, which will work as a buffer against the synthetics of the airplane seat fabric, blanket and pillow. "Wear cotton or wool garments, not polyester or rayon."
When you're ready for sleep, slow your breathing to four to six breaths per minute. "It's another way of counting sheep," Lavin said.
The president of Corporate Travel Safety, which focuses on travel safety and merchandise, Kevin Coffey can empathize with those who struggle to snooze on planes. "It all comes down to that additional level of comfort," he said.
For neck pillows, he says, the models stuffed with tiny beads are cushy but don't pack tight. The inflatable versions take up less room in luggage but don't offer as much support as those made with memory foam. Also, pay attention to the fabric of the outer cover. Opt for a brushed velour, which caresses cheeks.
For design, the Komfort Kollar (which Coffey wears) resembles a neck brace and keeps the neck stick-straight, whereas the barbell-shaped Travel Nook (his wife's preference) prevents the head from swaying like a pendulum.
SOURCE
There's no glossing over it. Sleeping on planes is challenging for those who aren't first-class passengers, narcoleptics or pint-size.
The reasons are manifold. The seats are constraining, and you can't make them fully horizontal, which our weary bodies crave. There is no neck support and little room to stretch your limbs and change position. The lights and the noise are intrusive, as are seatmates' activities. The air is dry, and the blankets contain no-thread counts. Seat pitch, the distance between a point on one seat and the same point on the seat in front of it, has shrunk over the years, and planes are fuller, due to reduced capacity.
Seeking wisdom on how to sleep on a plane, we contacted an array of frequent fliers and experts who specialize in physiology, pillows and more. The ultimate lesson is that there's no perfect strategy (except upgrading), because passengers come in all different sizes and sleeping patterns. Still, their tips could make the difference between pulling an all-nighter and catching a few winks.
David Castelveter, spokesman for the Air Transport Association of America, starts with the seat itself: Avoid seats that don't recline, he says, such as the back row of the plane and some exit-row seats. To find the optimum chaise, study SeatGuru.com or SeatExpert.com, which provide plane seating charts. Castelveter says long-haul planes are more attentive to travelers' repose than quick-hop carriers, as sleep is more crucial when flying internationally.
Richard Aboulafia, vice president of analysis at the Teal Group, gets greedy: He scopes out the plane for an unoccupied row on which he can stretch out like a cat. When checking in at an airport kiosk, click on the seating diagram and, if there's an open row, change your seat.
If you're stuck in a full row, "block out the outside world," Aboulafia says. This involves donning a padded eye mask and using earplugs or a noise-canceling headset.
Tim Winship, publisher of FrequentFlier.com, favors reclining – but without offending. "If the passenger in front of you reclines fully," he said, "you definitely want the option to recline your seat as well, to maintain a comfortable distance between yourself and the seat back."
He also likes the window seat. "For sleeping, the window seat is generally best," he said. "You can nestle into the space between the seat and the cabin wall, alleviating somewhat the claustrophobia of coach class."
A former CNN travel correspondent who is now a writer and consultant, Chris McGinnis has logged nearly 1 million miles. His preferred seat is in the center of the plane (even better if it's in the exit row), away from the traffic of the galley, the lavatories and the cockpit. "It's the quietest and smoothest ride," he said. He also prefers noise-canceling headsets to ear buds, which don't fully mute the chatter. For his eyes, his shade of choice is the puffy Bucky mask.
After 21 years of flying with American Airlines, flight attendant Meri Feist has a few suggestions. To avoid being disturbed for the meal and beverage service, leave your tray table up. Also, if you are swaddled in blankets, fasten your seat belt around your extra layers so your buckle is in full view. The attendant then won't have to wake you if the seat belt sign lights up. Feist also recommends drinking a glass of milk, which contains traces of tryptophan, the enzyme known to induce drowsiness. Or pack some chamomile tea. The staff will be happy to supply a cup of hot water.
It may sound counterintuitive, but Robert Hayden, spokesman for the American Chiropractic Association, advises travelers to get active to become inert. It's hard to sleep if your body is screaming for mercy. Perform mild exercises (vary the seat angle, do pelvic thrusts, turn your head from side to side, squeeze your neck muscles) pre-slumber or in a half-dozing state. For the lower portion of your body, stretch your legs and avoid bending your knees. Every few hours, put a phantom pencil between your big and second toe and scrawl your name. "Do this to get the blood pumping," Hayden said.
Mike Lavin, president of European Sleep Works, is an advocate of natural fabrics, which will work as a buffer against the synthetics of the airplane seat fabric, blanket and pillow. "Wear cotton or wool garments, not polyester or rayon."
When you're ready for sleep, slow your breathing to four to six breaths per minute. "It's another way of counting sheep," Lavin said.
The president of Corporate Travel Safety, which focuses on travel safety and merchandise, Kevin Coffey can empathize with those who struggle to snooze on planes. "It all comes down to that additional level of comfort," he said.
For neck pillows, he says, the models stuffed with tiny beads are cushy but don't pack tight. The inflatable versions take up less room in luggage but don't offer as much support as those made with memory foam. Also, pay attention to the fabric of the outer cover. Opt for a brushed velour, which caresses cheeks.
For design, the Komfort Kollar (which Coffey wears) resembles a neck brace and keeps the neck stick-straight, whereas the barbell-shaped Travel Nook (his wife's preference) prevents the head from swaying like a pendulum.
SOURCE
Monday, November 23, 2009
Resolving Sleeplessness
Whether it's in the bottom of a bottle of pills, a glass of wine, or a cup of herbal tea, many of us are searching for a good night's rest.
Sleeplessness was the topic of this month's Healthline, sponsored by South Jersey Healthcare and The Daily Journal.
Michele M. Dawson, a registered pharmacist at South Jersey Regional Medical Center answered two of your questions on the subject.
Question: Do all of the over-the-counter sleep aids have the same main ingredient and are they addictive or can you build up a tolerance to them?
Answer: The main ingredient of over-the-counter sleeping pills is an antihistamine. Antihistamines are generally taken for allergies. Histamine is a chemical messenger in the brain, which promotes wakefulness, so an antihistamine also has the effect of making you feel very sleepy. Some over-the-counter sleep aids also include a pain reliever. Common OTC sleep medications include:
# Diphenhydramine (found in Nytol, Sominex, Sleepinal, and Compoz)
# Doxylamine (Unisom, Nighttime Sleep Aid)
Over-the-counter sleep aids are meant to be used for short-term insomnia. Tolerance to the medication -- which means you need a higher dosage of the medication for it to work -- can develop in only a few days.
It's common to experience dizziness, dry mouth or prolonged drowsiness when taking these medicines.
Don't assume an over-the-counter medicine is safe for all people, Dawson said.
Sleep aids can be harmful to people with glaucoma, heart conditions, enlarged prostate, asthma, bronchitis, peptic ulcers, depression, Parkinson's disease or emotional/psychiatric disorders, Dawson said. The medicine can sometimes aggravate these conditions.
Women who are pregnant or who are breastfeeding also should not take these medicines, she said.
Some people prefer to seek a natural remedy, but Dawson urges people to apply the same caution as if they were taking a medicine.
Natural options may adversely interact with some medicines a person is taking.
The most common natural remedies are melatonin and valerian.
Melatonin is found within the body, Dawson said.
It's inconsistent as a sleep aid, she said, noting it works best for those seeking temporary relief such as shift workers or those suffering from jet lag.
Valerian is derived from a plant. It does make a person drowsy, but Dawson said it not always an effective sleep aid.
The drowsy feeling it causes may continue through to the following day.
Both melatonin and valerian come in a pill form.
It's very short-acting," Dawson said. "It's for people who are having problems falling asleep -- it won't help you continue to sleep all night."
If you take any sleep aid -- natural or pharmaceutical -- do not combine it with alcohol.
Read all the directions on the package and be sure to check with your pharmacist or physician to make sure it won't interact with other medications you are taking. Do not use sleep aids every night, Dawson said. It is possible your sleep problem could be something more serious, such as insomnia.
Q: It has been six years of sleepless nights for me. I get four hours of sleep and that is not a sound four hours. I may sleep one hour and lie awake another hour before I sleep again.
I have tried drinking warm milk, going to bed the same time every night for several weeks, eating a banana before bed, sleepytime tea, exercise (walking) in afternoon, warm baths, reading, doing puzzles all night, and drinking red wine with no improvement. Finally, I ended up taking Lunesta for two weeks. It did not make me tired or sleep at all. I also tried Ambien and then Ambien CR. Is there any help for me?
A: For chronic insomnia, a good sleep environment, relaxation and behavior techniques provide relief without risk of medication side effects or tolerance. In general, sleep medications are most effective as temporary aid, not a long-term solution.
Patients who have little improvement during the initial trial of cognitive behavioral therapy, pharmacologic therapy, or combination therapy may have other causes of poor sleep. Therefore, it is important to follow prescribed medication instructions for recommended duration of time by the physician.
Avoid caffeinated beverages from coffee, tea, soft drinks and chocolate after lunch late in the day.
Avoid alcohol near bedtime. Never drink alcohol in an attempt to fall asleep faster. Not only will alcohol disrupt your sleep even more, it can dangerously interact with the sleeping pill.
Only take sleep medications when you will be able to get a full night's sleep (seven to eight hours). Ask your doctor for specific instructions for decreasing or stopping use. In some cases, stopping medication abruptly can cause uncomfortable side effects and even rebound insomnia.
The bedroom should be reserved for sleep -- not for reading, eating, or doing puzzles.
If your own attempts to solve your sleep problems are unsuccessful, your doctor may be able to help with sleep problems caused by a sleep disorder, medication side-effects or interactions or illnesses.
Melatonin is found within the body, Dawson said.
It's inconsistent as a sleep aid, she said, noting it works best for those seeking temporary relief such as shift workers or those suffering from jet lag.
Valerian is derived from a plant. It does make a person drowsy, but Dawson said it not always an effective sleep aid.
The drowsy feeling it causes may continue through to the following day.
Both melatonin and valerian come in a pill form.
It's very short-acting," Dawson said. "It's for people who are having problems falling asleep -- it won't help you continue to sleep all night."
If you take any sleep aid -- natural or pharmaceutical -- do not combine it with alcohol.
Read all the directions on the package and be sure to check with your pharmacist or physician to make sure it won't interact with other medications you are taking. Do not use sleep aids every night, Dawson said. It is possible your sleep problem could be something more serious, such as insomnia.
Q: It has been six years of sleepless nights for me. I get four hours of sleep and that is not a sound four hours. I may sleep one hour and lie awake another hour before I sleep again.
I have tried drinking warm milk, going to bed the same time every night for several weeks, eating a banana before bed, sleepytime tea, exercise (walking) in afternoon, warm baths, reading, doing puzzles all night, and drinking red wine with no improvement. Finally, I ended up taking Lunesta for two weeks. It did not make me tired or sleep at all. I also tried Ambien and then Ambien CR. Is there any help for me?
A: For chronic insomnia, a good sleep environment, relaxation and behavior techniques provide relief without risk of medication side effects or tolerance. In general, sleep medications are most effective as temporary aid, not a long-term solution.
Patients who have little improvement during the initial trial of cognitive behavioral therapy, pharmacologic therapy, or combination therapy may have other causes of poor sleep. Therefore, it is important to follow prescribed medication instructions for recommended duration of time by the physician.
Avoid caffeinated beverages from coffee, tea, soft drinks and chocolate after lunch late in the day.
Avoid alcohol near bedtime. Never drink alcohol in an attempt to fall asleep faster. Not only will alcohol disrupt your sleep even more, it can dangerously interact with the sleeping pill.
Only take sleep medications when you will be able to get a full night's sleep (seven to eight hours). Ask your doctor for specific instructions for decreasing or stopping use. In some cases, stopping medication abruptly can cause uncomfortable side effects and even rebound insomnia.
The bedroom should be reserved for sleep -- not for reading, eating, or doing puzzles.
If your own attempts to solve your sleep problems are unsuccessful, your doctor may be able to help with sleep problems caused by a sleep disorder, medication side-effects or interactions or illnesses.
SOURCE
Sleeplessness was the topic of this month's Healthline, sponsored by South Jersey Healthcare and The Daily Journal.
Michele M. Dawson, a registered pharmacist at South Jersey Regional Medical Center answered two of your questions on the subject.
Question: Do all of the over-the-counter sleep aids have the same main ingredient and are they addictive or can you build up a tolerance to them?
Answer: The main ingredient of over-the-counter sleeping pills is an antihistamine. Antihistamines are generally taken for allergies. Histamine is a chemical messenger in the brain, which promotes wakefulness, so an antihistamine also has the effect of making you feel very sleepy. Some over-the-counter sleep aids also include a pain reliever. Common OTC sleep medications include:
# Diphenhydramine (found in Nytol, Sominex, Sleepinal, and Compoz)
# Doxylamine (Unisom, Nighttime Sleep Aid)
Over-the-counter sleep aids are meant to be used for short-term insomnia. Tolerance to the medication -- which means you need a higher dosage of the medication for it to work -- can develop in only a few days.
It's common to experience dizziness, dry mouth or prolonged drowsiness when taking these medicines.
Don't assume an over-the-counter medicine is safe for all people, Dawson said.
Sleep aids can be harmful to people with glaucoma, heart conditions, enlarged prostate, asthma, bronchitis, peptic ulcers, depression, Parkinson's disease or emotional/psychiatric disorders, Dawson said. The medicine can sometimes aggravate these conditions.
Women who are pregnant or who are breastfeeding also should not take these medicines, she said.
Some people prefer to seek a natural remedy, but Dawson urges people to apply the same caution as if they were taking a medicine.
Natural options may adversely interact with some medicines a person is taking.
The most common natural remedies are melatonin and valerian.
Melatonin is found within the body, Dawson said.
It's inconsistent as a sleep aid, she said, noting it works best for those seeking temporary relief such as shift workers or those suffering from jet lag.
Valerian is derived from a plant. It does make a person drowsy, but Dawson said it not always an effective sleep aid.
The drowsy feeling it causes may continue through to the following day.
Both melatonin and valerian come in a pill form.
It's very short-acting," Dawson said. "It's for people who are having problems falling asleep -- it won't help you continue to sleep all night."
If you take any sleep aid -- natural or pharmaceutical -- do not combine it with alcohol.
Read all the directions on the package and be sure to check with your pharmacist or physician to make sure it won't interact with other medications you are taking. Do not use sleep aids every night, Dawson said. It is possible your sleep problem could be something more serious, such as insomnia.
Q: It has been six years of sleepless nights for me. I get four hours of sleep and that is not a sound four hours. I may sleep one hour and lie awake another hour before I sleep again.
I have tried drinking warm milk, going to bed the same time every night for several weeks, eating a banana before bed, sleepytime tea, exercise (walking) in afternoon, warm baths, reading, doing puzzles all night, and drinking red wine with no improvement. Finally, I ended up taking Lunesta for two weeks. It did not make me tired or sleep at all. I also tried Ambien and then Ambien CR. Is there any help for me?
A: For chronic insomnia, a good sleep environment, relaxation and behavior techniques provide relief without risk of medication side effects or tolerance. In general, sleep medications are most effective as temporary aid, not a long-term solution.
Patients who have little improvement during the initial trial of cognitive behavioral therapy, pharmacologic therapy, or combination therapy may have other causes of poor sleep. Therefore, it is important to follow prescribed medication instructions for recommended duration of time by the physician.
Avoid caffeinated beverages from coffee, tea, soft drinks and chocolate after lunch late in the day.
Avoid alcohol near bedtime. Never drink alcohol in an attempt to fall asleep faster. Not only will alcohol disrupt your sleep even more, it can dangerously interact with the sleeping pill.
Only take sleep medications when you will be able to get a full night's sleep (seven to eight hours). Ask your doctor for specific instructions for decreasing or stopping use. In some cases, stopping medication abruptly can cause uncomfortable side effects and even rebound insomnia.
The bedroom should be reserved for sleep -- not for reading, eating, or doing puzzles.
If your own attempts to solve your sleep problems are unsuccessful, your doctor may be able to help with sleep problems caused by a sleep disorder, medication side-effects or interactions or illnesses.
Melatonin is found within the body, Dawson said.
It's inconsistent as a sleep aid, she said, noting it works best for those seeking temporary relief such as shift workers or those suffering from jet lag.
Valerian is derived from a plant. It does make a person drowsy, but Dawson said it not always an effective sleep aid.
The drowsy feeling it causes may continue through to the following day.
Both melatonin and valerian come in a pill form.
It's very short-acting," Dawson said. "It's for people who are having problems falling asleep -- it won't help you continue to sleep all night."
If you take any sleep aid -- natural or pharmaceutical -- do not combine it with alcohol.
Read all the directions on the package and be sure to check with your pharmacist or physician to make sure it won't interact with other medications you are taking. Do not use sleep aids every night, Dawson said. It is possible your sleep problem could be something more serious, such as insomnia.
Q: It has been six years of sleepless nights for me. I get four hours of sleep and that is not a sound four hours. I may sleep one hour and lie awake another hour before I sleep again.
I have tried drinking warm milk, going to bed the same time every night for several weeks, eating a banana before bed, sleepytime tea, exercise (walking) in afternoon, warm baths, reading, doing puzzles all night, and drinking red wine with no improvement. Finally, I ended up taking Lunesta for two weeks. It did not make me tired or sleep at all. I also tried Ambien and then Ambien CR. Is there any help for me?
A: For chronic insomnia, a good sleep environment, relaxation and behavior techniques provide relief without risk of medication side effects or tolerance. In general, sleep medications are most effective as temporary aid, not a long-term solution.
Patients who have little improvement during the initial trial of cognitive behavioral therapy, pharmacologic therapy, or combination therapy may have other causes of poor sleep. Therefore, it is important to follow prescribed medication instructions for recommended duration of time by the physician.
Avoid caffeinated beverages from coffee, tea, soft drinks and chocolate after lunch late in the day.
Avoid alcohol near bedtime. Never drink alcohol in an attempt to fall asleep faster. Not only will alcohol disrupt your sleep even more, it can dangerously interact with the sleeping pill.
Only take sleep medications when you will be able to get a full night's sleep (seven to eight hours). Ask your doctor for specific instructions for decreasing or stopping use. In some cases, stopping medication abruptly can cause uncomfortable side effects and even rebound insomnia.
The bedroom should be reserved for sleep -- not for reading, eating, or doing puzzles.
If your own attempts to solve your sleep problems are unsuccessful, your doctor may be able to help with sleep problems caused by a sleep disorder, medication side-effects or interactions or illnesses.
SOURCE
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