Did you try developing good sleep hygiene and you're still having trouble falling and/or staying asleep at night? Have you tried drinking warm milk, eating a small snack, writing in your journal, and/or reading before bed to help you fall asleep and it hasn't been helping, either?
If you're still having trouble falling and/or staying asleep at night, even after developing good sleep hygiene and trying some of the home remedies for getting to sleep, you may need to speak to your doctor about the possibility of taking sleep medication.
I know some people really do not like the idea of taking medication. However, the benefits of being well rested might outweigh the disadvantages of taking medication. Only you and your doctor can decide if sleep medication, also called sedatives or hypnotics, is a viable option for you.
You may need to try more than one sleep medication before you find the right hypnotic for a chronic sleeping problem. If this happens to be the case with you, don't lose hope. There are several different types of medication doctors can prescribe someone to help him or her sleep. While Ambien may work wonder for a friend of yours, it may not be the right medication for you. Everyone is different, and different medications work for different people.
Be sure to talk to your doctor about all of the symptoms you experience when you have trouble sleeping. Make sure you tell your doctor if you have trouble falling asleep, staying asleep, or both as well as whether you experience a lot of anxiety when you try to sleep. This information will help your doctor decide what medication may be most appropriate for your specific situation.
Showing posts with label sleep. Show all posts
Showing posts with label sleep. Show all posts
Monday, April 21, 2008
Wednesday, April 16, 2008
Comforting Yourself After a Nightmare
I know that children tend to get nightmares more often than adults do, but many adults still get nightmares occasionally.
Here are some ideas you can use to comfort yourself when you wake up from a nightmare because no matter what age you are nightmares are quite disturbing and distressing.
1. If you have a cat or dog, pet him or her. He or she can be very grounding.
2. If you need to talk about your nightmare and have a partner or spouse who is supportive, you may want to wake him or her up to discuss your nightmare. Alternatively, you can write down the details of your dream to get them out of your head.
3. Get up and have a drink of water.
4. Read something soothing, such as the Bible if you are a Christian.
5. Concentrate on your surroundings in order to remind yourself where you are.
Here are some ideas you can use to comfort yourself when you wake up from a nightmare because no matter what age you are nightmares are quite disturbing and distressing.
1. If you have a cat or dog, pet him or her. He or she can be very grounding.
2. If you need to talk about your nightmare and have a partner or spouse who is supportive, you may want to wake him or her up to discuss your nightmare. Alternatively, you can write down the details of your dream to get them out of your head.
3. Get up and have a drink of water.
4. Read something soothing, such as the Bible if you are a Christian.
5. Concentrate on your surroundings in order to remind yourself where you are.
Sunday, March 30, 2008
Sleep Apnea
Do you know someone who stops breathing several times an hour for the duration of several seconds to a minute or longer? If you do, you may know someone who suffers from sleep apnea.
Sleep apnea is a sleep disorder in which an individual either stops breathing many times during the night or has shallow breathing while he or she sleeps. Sometimes a person who has stopped breathing will give a noisy choking sound or snort when he or she resumes breathing again.
While individuals with sleep apnea may feel very tired during the day due to poor sleep quality, they often do not know they stop breathing during sleep. Rather, it is typically a family member, spouse, or partner who notices the shallow breathing or breathing pauses that occur during sleep.
Three types of sleep apnea exist:
Obstructive sleep apnea: Obstructive sleep apnea occurs when something either blocks the airway or the airway collapses during sleep, causing a person to stop breathing. This is the most common type of sleep apnea.
Central sleep apnea: Central sleep apnea occurs when a person's brain does not send the right signals or messages to the breathing muscles in the body. According to the National Institute of Health, snoring does not usually occur with central sleep apnea.
Mixed sleep apnea: In mixed sleep apnea, both obstructive and central sleep apnea are present and account for breathing difficulties during sleep.
If left untreated, sleep apnea may lead to any of the following, according to the National Institute of Health: irregular heartbeat, increases the risk for heart failure, increases the risk of suffering from diabetes, stroke, high blood pressure, obesity, and/or stroke, and increases the likelihood of having a driving or work-related accident.
Fortunately, sleep apnea can be treated. I will discuss the treatment options for sleep apnea in my next post.
Sleep apnea is a sleep disorder in which an individual either stops breathing many times during the night or has shallow breathing while he or she sleeps. Sometimes a person who has stopped breathing will give a noisy choking sound or snort when he or she resumes breathing again.
While individuals with sleep apnea may feel very tired during the day due to poor sleep quality, they often do not know they stop breathing during sleep. Rather, it is typically a family member, spouse, or partner who notices the shallow breathing or breathing pauses that occur during sleep.
Three types of sleep apnea exist:
Obstructive sleep apnea: Obstructive sleep apnea occurs when something either blocks the airway or the airway collapses during sleep, causing a person to stop breathing. This is the most common type of sleep apnea.
Central sleep apnea: Central sleep apnea occurs when a person's brain does not send the right signals or messages to the breathing muscles in the body. According to the National Institute of Health, snoring does not usually occur with central sleep apnea.
Mixed sleep apnea: In mixed sleep apnea, both obstructive and central sleep apnea are present and account for breathing difficulties during sleep.
If left untreated, sleep apnea may lead to any of the following, according to the National Institute of Health: irregular heartbeat, increases the risk for heart failure, increases the risk of suffering from diabetes, stroke, high blood pressure, obesity, and/or stroke, and increases the likelihood of having a driving or work-related accident.
Fortunately, sleep apnea can be treated. I will discuss the treatment options for sleep apnea in my next post.
Wednesday, March 26, 2008
Narcolepsy - Sleep Attacks
In high school, when I first became interested in psychology, I was taking a psychology class taught by my high school. I remember learning about the different sleeping disorders and the way I learned to remember what Narcolepsy was, was to think about my cat.
My cat, like most cats, would suddenly stop walking around, lay down on the floor, and begin sleeping. When my sister and I learned that this behavior is seen as Narcolepsy in humans, we started calling our kitty a "Narcoleptic cat."
Narcolepsy is a sleep disorder in which individuals who are affected by it have irresistible sleep attacks, typically between 1-6 times each day. These individuals feel sleepiness and an irresistible urge to go to sleep, which can be perpetuated in situations that do not require a lot of energy, such as listening to a lecture in class, sitting in a meeting at work, or reading the newspaper.
Most people with Narcolepsy say they feel refreshed after a sleep attack, but some continue to feel sleepy. Sleep attacks generally last from 10-20 minutes, but can last for longer periods of time.
In my next post, I'll talk about how Narcolepsy can be treated.
Here's to wishing you a good night's sleep!
My cat, like most cats, would suddenly stop walking around, lay down on the floor, and begin sleeping. When my sister and I learned that this behavior is seen as Narcolepsy in humans, we started calling our kitty a "Narcoleptic cat."
Narcolepsy is a sleep disorder in which individuals who are affected by it have irresistible sleep attacks, typically between 1-6 times each day. These individuals feel sleepiness and an irresistible urge to go to sleep, which can be perpetuated in situations that do not require a lot of energy, such as listening to a lecture in class, sitting in a meeting at work, or reading the newspaper.
Most people with Narcolepsy say they feel refreshed after a sleep attack, but some continue to feel sleepy. Sleep attacks generally last from 10-20 minutes, but can last for longer periods of time.
In my next post, I'll talk about how Narcolepsy can be treated.
Here's to wishing you a good night's sleep!
Monday, March 24, 2008
Getting Sleep
I don't know about everyone else, but I've been feeling very stressed lately. I've been having more trouble sleeping, and thought I'd share a technique that tends to help me. I hope some of my ideas help you, too.
Writing in my journal really helps me get all of my worries down on paper and out of my head for a while. When I do this, I can sleep better because I've already organized my thoughts and feelings.
If I eat a small snack and have some milk, I tend to be able to get to sleep better as well.
What do you do to help you sleep? The comments section is open for anyone and everyone to comment!
Writing in my journal really helps me get all of my worries down on paper and out of my head for a while. When I do this, I can sleep better because I've already organized my thoughts and feelings.
If I eat a small snack and have some milk, I tend to be able to get to sleep better as well.
What do you do to help you sleep? The comments section is open for anyone and everyone to comment!
Saturday, March 22, 2008
Developing Good Sleep Hygiene to Improve Sleep
If you are struggling with sleep difficulties, before you consider taking prescription medication to aid in your sleep, you should ensure you have good sleep hygiene. Good sleep hygiene helps many people get to sleep and stay asleep through the night effectively.
First, set a regular sleeping schedule for yourself. Ensure that you fall asleep and get up at the same time everyday, no matter what. If you cannot fall asleep within a half an hour of laying down, get up and read a book or magazine for a half an hour and try to sleep again. Regardless of what time you actually end up falling asleep, you need to go to bed and get up at the same time every day.
You also need to avoid caffeine at least 4-6 hours before you go to bed. This may be challenging, but it is an important part of good sleep hygiene. If you drink coffee, soda, or tea, make sure it doesn't have caffeine 4-6 hours prior to bedtime.
Before you go to sleep, try to do something relaxing. Take a bubble bath, read a good book, listen to some soft music, or practice some relaxation techniques. Personally, I love to listen to Enya before I sleep. I find her music soothing and relaxing.
Another thing to remember is to avoid naps during the day if at all possible. You may be tired if you didn't get adequate sleep the night before, but napping during the day makes it more difficult to sleep at night. If you must nap, nap for 30-45 minutes at the most.
Your sleep environment also needs to be conducive to sleeping. You need to find a comfortable temperature for your room - not too hot or too cold, comfortable blankets and sheets, and comfortable sleeping clothes. Additionally, refrain from using your room as an office or workspace, as this often leads to sleeping difficulties.
Before you go to sleep, you may want to have a light snack and warm milk. Warm milk tends to help people sleep.
Try to let go of your worries, frustrations, and concerns before you sleep. Worry can keep you awake at night, preventing you from attaining adequate sleep.
Taking these steps will help you develop good sleep hygiene. Developing good sleep hygiene may help you more than you think. It's certainly worth developing good sleep hygiene before you consider taking medication to induce sleep.
First, set a regular sleeping schedule for yourself. Ensure that you fall asleep and get up at the same time everyday, no matter what. If you cannot fall asleep within a half an hour of laying down, get up and read a book or magazine for a half an hour and try to sleep again. Regardless of what time you actually end up falling asleep, you need to go to bed and get up at the same time every day.
You also need to avoid caffeine at least 4-6 hours before you go to bed. This may be challenging, but it is an important part of good sleep hygiene. If you drink coffee, soda, or tea, make sure it doesn't have caffeine 4-6 hours prior to bedtime.
Before you go to sleep, try to do something relaxing. Take a bubble bath, read a good book, listen to some soft music, or practice some relaxation techniques. Personally, I love to listen to Enya before I sleep. I find her music soothing and relaxing.
Another thing to remember is to avoid naps during the day if at all possible. You may be tired if you didn't get adequate sleep the night before, but napping during the day makes it more difficult to sleep at night. If you must nap, nap for 30-45 minutes at the most.
Your sleep environment also needs to be conducive to sleeping. You need to find a comfortable temperature for your room - not too hot or too cold, comfortable blankets and sheets, and comfortable sleeping clothes. Additionally, refrain from using your room as an office or workspace, as this often leads to sleeping difficulties.
Before you go to sleep, you may want to have a light snack and warm milk. Warm milk tends to help people sleep.
Try to let go of your worries, frustrations, and concerns before you sleep. Worry can keep you awake at night, preventing you from attaining adequate sleep.
Taking these steps will help you develop good sleep hygiene. Developing good sleep hygiene may help you more than you think. It's certainly worth developing good sleep hygiene before you consider taking medication to induce sleep.
Tuesday, March 11, 2008
Insomnia
We've all had them. Those nights where it's seemingly impossible to sleep. Or the nights we toss and turn and can't seem to get comfortable.
However, the occasional sleepless night doesn't constitute insomnia. Insomnia is a consistent problem. Insomnia is defined by having trouble falling asleep or maintaining sleep for the duration of at least one month. According the the DSM-IV-TR an individual can only be diagnosed with insomnia when mental illness, substance abuse, and medical conditions are ruled out as the cause of the sleeping problems.
Insomnia interferes with an individual's social, occupational, academic, and/or personal life.
While some individuals need prescription sleeping aids to manage insomnia, others are able to manage it naturally. Please see the post below for some natural ways to battle insomnia.
However, the occasional sleepless night doesn't constitute insomnia. Insomnia is a consistent problem. Insomnia is defined by having trouble falling asleep or maintaining sleep for the duration of at least one month. According the the DSM-IV-TR an individual can only be diagnosed with insomnia when mental illness, substance abuse, and medical conditions are ruled out as the cause of the sleeping problems.
Insomnia interferes with an individual's social, occupational, academic, and/or personal life.
While some individuals need prescription sleeping aids to manage insomnia, others are able to manage it naturally. Please see the post below for some natural ways to battle insomnia.
Sunday, March 9, 2008
Stages of Sleep
Before I discuss specific sleeping disorders and problems in this blog, I feel it is important to understand the stages of sleep.
There are five stages of sleep: stage 1, stage 2, stage 3, stage 4, and REM (rapid eye movement), which is probably what most individuals are most familiar with. During the time you sleep, your body cycles through each of the stages several times.
Stage 1: In stage 1 sleep, an individual begins to lose conscious awareness. Some people may experience certain types of hallucinations in this stage of sleep, which are known as hypnagogic hallucinations.
Stage 2: In stage 2 sleep, conscious awareness is lost.
Stage 3: Stage 3 sleep constitutes the beginning of deep sleep. It is in this stage that sleepwalking, bed wetting, and night terrors occur.
Stage 4: Stage 4 sleep is a continuation of stage 3 sleep. Stage 4 sleep is also deep sleep.
It appears that muscle and bone are built, the immune system is strengthened, and tissue is regenerated during deep sleep.
REM: In individuals who do not suffer from sleeping disorders, breathing and heart rate increase in speed and eyes move around rapidly (hence the term Rapid Eye Movement for this stage of sleep). Most of a person's memorable dreams occur in REM sleep.
Infants and children may spend up to 50% of their sleeping time in REM while adults may only spend 20% of their sleep time in REM.
As you sleep the time you spend in REM sleep increases. For instance, the first time you go into REM sleep, it only typically lasts for 10 minutes. But you may spend up to one hour in REM sleep in the last sleep cycle of the night.
There are five stages of sleep: stage 1, stage 2, stage 3, stage 4, and REM (rapid eye movement), which is probably what most individuals are most familiar with. During the time you sleep, your body cycles through each of the stages several times.
Stage 1: In stage 1 sleep, an individual begins to lose conscious awareness. Some people may experience certain types of hallucinations in this stage of sleep, which are known as hypnagogic hallucinations.
Stage 2: In stage 2 sleep, conscious awareness is lost.
Stage 3: Stage 3 sleep constitutes the beginning of deep sleep. It is in this stage that sleepwalking, bed wetting, and night terrors occur.
Stage 4: Stage 4 sleep is a continuation of stage 3 sleep. Stage 4 sleep is also deep sleep.
It appears that muscle and bone are built, the immune system is strengthened, and tissue is regenerated during deep sleep.
REM: In individuals who do not suffer from sleeping disorders, breathing and heart rate increase in speed and eyes move around rapidly (hence the term Rapid Eye Movement for this stage of sleep). Most of a person's memorable dreams occur in REM sleep.
Infants and children may spend up to 50% of their sleeping time in REM while adults may only spend 20% of their sleep time in REM.
As you sleep the time you spend in REM sleep increases. For instance, the first time you go into REM sleep, it only typically lasts for 10 minutes. But you may spend up to one hour in REM sleep in the last sleep cycle of the night.
Saturday, March 8, 2008
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