Alcohol and Sleep
Users of large amounts of alcohol show a sleep pattern which is "prematurely aged", with many awakenings, many stage changes, and decreased restful sleep. Because the sleep is shallow and fragmented, total time in bed may be increased and the sleep/wake rhythm becomes blurred. This can result in excessive daytime sleepiness, and once again in poor sleep patterns at night. Even after one or two years of abstinence, the sleep of many former alcoholics remains disturbed. It is unclear whether these sleep disturbances are a result of permanent damage caused by alcohol or whether poor sleep always existed and alcohol was used initially to medicate the sleep problem.
Menopause and Sleep
One of the harbingers of menopause is hot flashes -- hot, flushed feelings caused by a widening of blood vessels near the skin?s surface and brought on by fluctuating levels of estrogen. Not surprisingly, these variations in body temperature can have a substantial impact on restful sleep. Most women keep up their regular routine despite the changes menopause brings, but you should talk to your doctor about various ways -- both pharmacological and natural -- to relieve discomforting symptoms.
* Source: Suzanne Frank, The Hearst Corporation
Types of Sleep
Basically, there are two kinds of sleep.
1. Rapid Eye Movement (REM) sleep is related to dreaming and occupies about a quarter of our sleeping hours.
2. Non-REM sleep, characterized by light and deep stages, with the deeper stage (slow wave or delta sleep) usually predominating during the first three hours of sleep.
Restorative Function of Sleep
It is widely believed that sleep has a restorative function, both psychologically and physically, but what precisely is being restored during sleep? Presumably the cells that make up our body. They increase in numbers by a process of division, especially in our early years, and are replaced when damaged. Sleep probably facilitates the process of cell growth and the regeneration of bodily functions. To some extent this might also occur while we are awake, but ideally it requires a redirection of our energy resources away from the organs involved in waking activity. Thus, most of the body?s machinery shuts down for the night in order to conserve enough energy for cell growth and regeneration. Like recharging the batteries of an electric car, it does not matter when it is done provided it occurs with some regularity - otherwise, performance becomes progressively slow and unreliable.
The Primary Sleep Disorders
The four (4) primary sleep disorders are:
1. Insomnia
2. Narcolepsy
3. Sleep Apnea
4. Restless Legs Syndrome
Depressants and Sleep
Recordings of users of central nervous system depressants, such as tranquillizers, show that their sleep patterns do not properly cycle between REM and non-REM sleep. In order to improve sleep, the person with insomnia must first be stabilized on a gradually tapering dose, until the depressant is no longer needed.
Sleep Deprivation
If sleep deprived, initially nothing very much would happen. But our performance soon begins to deteriorate, particularly on tasks that require sustained concentration. As sleeplessness progresses, behaviour becomes more and more disorganized while the person becomes incoherent and irritable. After a few days without sleep, s/he is likely to have delusions and hallucinations. Further deprivation would probably lead to full-blown psychosis and eventually death. The biological necessity of sleep is unquestionable.
Good Sleep Hygiene
Practice the following for good sleep hygiene:
1. Sleep as much as you need to feel refreshed and healthy the following day, but not more. Excessively long times in bed seems to be related to shallow sleep.
2. Try to get up at about the same time EVERY morning, regardless of when you retired the night before. This helps establish a sleep/wake rhythm of cycle and will eventually help you feel sleepy at the same time each night.
3. Exercise the same amount each day, preferably in the late afternoon or early evening. Occasional exercise does not necessarily improve sleep the following night. Too much activity late in the evening can stimulate your body and make it difficult to relax for sleep.
4. Make sure the bedroom is quiet and dark. Occasional loud noises, like aircraft fly-overs, disturb sleep even in people who are not awakened by noises and cannot remember them in the morning.
5. Keep the temperature comfortable -- neither too warm or cold. 65 degrees farenheit is recommended.
6. Don?t go to bed until you feel sleepy. If it?s bedtime but you?re not tired, do something to relax (like reading) until you feel sleepy.
7. A light snack may help sleep. A heavy meal will not.
8. An occasional sleeping pill may help, but chronic use is ineffective.
9. Avoid napping. Usually naps do more harm than good; you will be less sleepy when you want to sleep.
10. Caffeine in the evening disturbs sleep, even in those who feel it does not.
11. Alcohol helps people fall asleep more easily, but that sleep is fragmented.
12. Don?t smoke. Chronic tobacco use disturbs sleep.
13. Don?t rehash today?s problems or worry about tomorrow?s schedule.
14. If you can?t sleep, go to another room, and do something relaxing. Reading or a light snack may help.
Stimulants, Anti-depressants, and Sleep
Central nervous system stimulants, including amphetamines, excessive coffee or other caffeinated beverages, antidepressants, and sympathomimetic for asthma, may render the patient overwhelmed by sleepiness during the day and unable to sleep well at night.
The Most Sleep Deprived
While there is some individual variation, the most zzz-deprived group of all is high school and college students who study and socialize well into the wee hours of the morning. In fact, according to Dr. James Maas, a Cornell University researcher, 17- to 25-year-olds need almost as much sleep as very young children...nearly ten hours a night for optimal rest and functioning. The average college student, however, racks up only six, resulting in sleep debt.
* Source: Healthwise, Fall 1995
Waterbed Benefits
Hospitals use waterbeds and attest to a wealth of sound medical data confirming therapeutic benefits:
*Source: Natural Sleep
Herbs Aid Sleep
The herb valerian, taken as a tea, can help occasional sleep problems. Ask your doctor before trying it, and don?t take any sleep preparation regularly or you may become dependent on it.
Safety and Sleepiness
Many auto accidents are caused by drivers who fall asleep or are too tired to respond to an emergency in time. A sleepy driver is a dangerous driver. Shift workers who don?t get enough sleep are also vulnerable to accidents. Don?t operate any machinery if you?re sleepy.
Sleep Changes With Age
The entire sleep/wake system appears to be more disturbed as we grow older. As we age, it becomes more difficult to sleep through the entire night or to remain awake an entire day. In addition, many people experience more problems with their daily rhythm -- sticking to the 24 hour cycle -- as they age. Aging can also bring other disturbances of sleep, such as sleep apnea, aches and pains, and restless legs.