Sleep Shortage

Not just an earthly problem!

noreply@blogger.com (Sleepless in Canada) — Sun, 30 Nov 2008 15:07:00 +0000

Not that sleep-deprivation is the biggest danger to astronauts in space, this article includes some interesting sleep related facts:

Nearly half of the medications the astronauts take with them are sleep aids
Light sensitive cells in the eye use light to regulate the hormone melatonin, which in turn regulates our sleep-wake cycles, which is something that could also be used to help astronauts keep a sleep cycle

Mistakes made due to sleep deprivation could have even greater consequences in space so this is a big issue for NASA. Makes me wonder if the loss of that $100,000 tool bag recently was in part caused by astronaut fatigue. You can track its progress here.

Black Friday

noreply@blogger.com (Sleepless in Canada) — Sat, 29 Nov 2008 01:06:00 +0000

I do have to say I don't understand those who went shopping this morning before the crack of dawn to look for bargains with thousands of their closest friends, sacrificing a good sleep. Hope it was worth it :-)

Naps

noreply@blogger.com (Sleepless in Canada) — Sat, 29 Nov 2008 00:52:00 +0000

Here is a great article about many sleep issues, including the issue of fragmented sleep that I have troubles with, and the positive effect of a nap. It talks about how important sleep is specifically but also how a (power) nap can help your brain function better than when you are tired. Nap length and effectiveness depends on the individual person.

I have also discovered a good power nap podcast (NapSounds) on iTunes as well though the rooster crowing at the end of the 20 minute nap recording I find a little disconcerting...

Why do we battle the signal?

noreply@blogger.com (Sleepless in Canada) — Wed, 12 Nov 2008 00:26:00 +0000

Sleep is such a critical part of everyone's health and without it our quality of life deteriorates quite rapidly (as many of us kn0w). Our body does a great job of telling us when we are hungry, thirsty, or injured. It also signals quite clearly when we need to sleep.

So why do so many of us (me included some times) battle that signal, sometimes with the help of caffeine or high-caffeine products? I do understand doing that to survive the work day, or the working of different hours, if you are very tired and have no real choice BUT doing this to excess is only going to give you short term gain for long term pain. Yes, you will go for longer than you otherwise could but this is a battle you will never win and ultimately your body will be negatively impacted by this "abuse" and you will pay the price.

Don't battle the sleep signal too long - you will be sorry you did and in the long run you will be happier and much more productive if you have had your needed sleep.

Another Drug-Free Sleep Strategy

noreply@blogger.com (Sleepless in Canada) — Sun, 12 Oct 2008 14:42:00 +0000

This article is a very interesting take on using self-hypnosis to get to sleep. I love the term the author used, "de-zombie-fying", to describe what someone needing a good sleep is going through and feeling like. Combined with all the other sleep assistance advice out there related to good sleep hygiene, this could be a very valuable addition to your strategies to use so you can get that sought after good night's rest.

So Far, So Good

noreply@blogger.com (Sleepless in Canada) — Sun, 10 Aug 2008 15:13:00 +0000

It has now been a number of months since I went to see my doctor about my sleep issues. My problem was not falling asleep as much as staying asleep. My night seemed to be made up of lots of short naps, leaving me more and more exhausted each passing day. My outlook on life and my mood would be hard-hit by this situation and would not improve until I was so exhausted I would actually sleep through the night. However the relief would be short-lived and around I would go again with the poor night's sleep.

I have a great doctor and after discussing the situation she gave me a prescription for a medication that you don't see all the commercials on. Since then and over time I have been happy to have a much improved nightly sleep where most nights I may only wake up once or maybe twice (vs many more in the past).

Much has been written about being very cautious about using medication for this type of issue, and rightly so. However I can report no noticeable side effects and a better sleep experience.

My advice would be to heed the warnings about the use of medication, especially when it comes to short and long-term side effects as well as potential addiction (my prescription is not known for having addiction problems but time will tell). If you can solve your sleep problems with better sleep hygiene then GREAT!!!! BUT do not eliminate out of hand the potential for the right medication to improve your quality of life if that is the solution you require. Take full advantage of sleep clinics and your doctor to help you. If you have any doubt about the importance of sleep and the dangers of not getting the sleep you need, a quick search on the internet on the topic should cure you of that fairly quickly :-)

The Dangers of Sleep Apnea

noreply@blogger.com (Sleepless in Canada) — Sun, 10 Aug 2008 15:03:00 +0000

Some recent headlines on sleep apnea:

Sleep Apnea May Be Deadly

Sleep apnea can raise risk of death

Sleep Apnea Linked To Increased Risk Of Death

Sleep-disordered breathing shown to be deadly

Mask provides good night's rest and promise of long-term relief for those suffering from sleep apnea

If you have sleep apnea or suspect you might have sleep apnea, you need to get it treated as soon as possible as you can see from the above headlines!! 'Nuff said.

Five Myths About Sleep

noreply@blogger.com (Sleepless in Canada) — Sun, 27 Jul 2008 00:22:00 +0000

This article from Newsweek outlines 5 myths about sleep and has an interesting comment about what perhaps is our natural sleep pattern (see (Myth 1)):

(Myth 1) Humans need 8 hours sleep a night; the reality is that different cultures sleep different ways and apparently Western Europeans used to break their sleep in to a "first sleep" of 4 hours, then got up for a bit, and went back for a "second" sleep. It is noted that this in fact may be better suited to our sleep needs and natural patterns.

(Myth 2) Sleep isn't just a bodily function; the reality is that sleep is one of our systems, like we have a nervous system, and is weaker or stronger depending on the person. Also wears out and gets fragile with age (and that's not good news!!!)

(Myth 3) Animals don't have sleep problems; the article states that this is not true but there is not much support for this one so I am skeptical.

(Myth 4) Falling asleep is a gradual process; the reality is that it is more of a switch but those with sleep disorders don't have a properly functioning one. I found this interesting as I don't usually have problems getting to sleep as staying asleep is my problem (and that I have a prescription to help me with)

(Myth 5) Sleeping less burns more calories; the reality is that as you get more tired your natural appetite depressants are decreased and you become more not less hungry.

One size does NOT fit all!

noreply@blogger.com (Sleepless in Canada) — Wed, 02 Jul 2008 02:17:00 +0000

As with so many other aspects of our health, men and women have many similar but also many different factors to consider. This article is a great example of this as it relates to menopause and sleep whereas women find it more difficult to get to and stay asleep during that change in their life. I can not directly relate to this as I will never go through menopause myself (and I am not touching the issue of male menopause! :-) ) but I do know the affects of lack of sleep and, as I have done in many past posts, strongly recommend those so affected consult their physician vs having a lack of sleep negatively affect their life.

Living Dangerously

noreply@blogger.com (Sleepless in Canada) — Sun, 22 Jun 2008 23:00:00 +0000

The importance of getting a good sleep (and getting help if you're not!!!) is also demonstrated by this very short piece. Lack of sleep leads to poor choices as we who have problems with getting a good sleep already know. I try and steer away from critical decisions when I am know I am exhausted, for example. Beware of your less than normal caution and reasoning when you are tired and conduct yourself accordingly and you should be okay.

Another reason to exercise!!!

noreply@blogger.com (Sleepless in Canada) — Thu, 12 Jun 2008 03:57:00 +0000

Yes, another reason to exercise is noted here. Not only is exercise important to your health for so many reasons, this article from Science Daily notes a study from a university in Brazil that is "...the first to look at the importance of using physical exercise to treat insomnia, and may contribute to increased quality of life in people with one of the most important kind of sleep disorders around the world"

The study explored the effects of moderate aerobic, heavy aerobic and moderate strength exercise on sleep. Four groups of people with primary chronic insomnia, one for each type of exercise and a control group, were run through their paces (so to speak :-) ).

The results of all the exercise groups were:

reduction in sleep onset latency of 54%
reduction in wake time of 36%
increase in total sleep time of 21%
increase in sleep efficiency of 18%

However the best results were after moderate aeroboc exercise:

reduction of sleep onset latency of 40%
increase in total sleep time of 37%
and, a reduction of the anxiety state of the partipants in this group of 7%!

That is amazing!!! I suspect most of us already had the feeling we had a better sleep after a good work out and this reinforces that. Might also help some sleep challenged people avoid, reduce or eliminate their need for assistance from a prescribed drug.

I am not sure if the fact that the significant majority of the study were women vs a 50%-50% split is important in this case?

I know for me long walks at a good clip in the fresh air always seems to help.

Don't kid yourself...

noreply@blogger.com (Sleepless in Canada) — Fri, 06 Jun 2008 03:06:00 +0000

This short report points out what we sometimes forget - you need the proper amount of sleep for the normal function of your brain and body, whether you choose to believe it not.

You are only fooling yourself if you think otherwise (and I've been there, done that, got the t-shirt... :-) )

Collateral Damage

noreply@blogger.com (Sleepless in Canada) — Mon, 02 Jun 2008 23:46:00 +0000

As obvious as this article might be, it serves as a great reinforcement of one of the many kinds of "collateral damage" that a lack of sleep causes (as my spouse can attest there are a few...).

I know when my sleep problems arise again (as they are now - the medication's effect seems to be decreasing and my internal alarm clock seems to think 5:00 AM is the right time to rise) my outlook is greatly coloured in a negative fashion. Which leads me back to this study that reinforces what many have experienced anyways - the less sleep, the more bad attitude we have about things that normally we take easily in stride., like our jobs.

I wonder if those of us who are sleep deprived should have a warning label about volatility at times :-)

Sleep Better (!)

noreply@blogger.com (Sleepless in Canada) — Thu, 22 May 2008 01:51:00 +0000

This site has some good information about getting a good night's sleep. Yes, they are trying to sell some pillows (I don't have any of their pillows, nor any of their stock :-) ) but that should not take away from some of the good information contained here. For example their 17 Healthful Sleep Tips is a good list to keep in mind when you are trying to get a good sleep.

Shifts and Sleep Disorders

noreply@blogger.com (Sleepless in Canada) — Thu, 15 May 2008 01:23:00 +0000

(An excellent guest post by Sarah Scrafford)

We spend most of our lives sleeping, and if we did not, we would all live shorter and unhealthy lives. Sleep is extremely essential for both the physical and mental well being of each and every human being. While some people are able to get by with just 4 or 5 hours of sleep each night, others require a full 8 hours to function well the following day.

And then there are others who are forced to alternate sleeping patterns as often as every fortnight or month – people who work shifts; they have to adjust to changes in their days and nights, changes in the times they sleep and the times they work, and changes in their internal clocks. This destructive pattern not only wreaks havoc on productivity at the workplace but also causes untold damages to the shift workers’ health.

Shift workers are deprived of sleep because they have trouble falling asleep when their regular sleep timings are disrupted every two weeks or every month. Those who work nights are at a bigger disadvantage as they have to try and sleep peacefully when almost everyone else around them is awake. Noisy environments, intrusive phone calls and light streaming in through cracks in drawn curtains do not make a conducive atmosphere to catch a few hours of restful shuteye. Darkness, which induces the hormone melatonin and causes drowsiness, is essential for a good night’s sleep. Night workers are deprived of this vital ingredient in the recipe for continuous and restful slumber.

Sleep deprivation causes mistakes and accidents to happen in the workplace, sometimes mishaps with irreversible consequences. It also weakens the shift workers’ immune system and makes them more susceptible to colds, fevers and other ailments, induces headaches and migraines and causes a decrease in concentration levels and unexplained tiredness and fatigue. Social events and activities are affected too, as people who work night shifts are awake when their friends and family sleep and vice versa.

The time period when shifts change is especially stressful, as are the days that follow when the body is trying to accustom itself to a pattern that’s alien to its internal circadian rhythm. Shift changes entail continuous hours of work that span and overlap two shifts, and these are followed by hours of trying to fall asleep in the dark or light just as the body was getting used to the other.
The problem is compounded by short term solutions like drugs that help to stay awake and those that induce sleep. Any chemical that’s foreign to the body’s natural processes and fluids is dangerous as it can cause addiction and its associated complications in the long run.

Shift workers could try to better their situations by asking for longer time periods between changes in shifts so that their bodies are not put through the ordeal of constant adjustments between night and day. If they are working nights, they can turn off the telephone, insist that friends and family do not disturb them, and sleep in a dark room with drapes drawn over the windows.

Sarah Scrafford is an industry critic, as well as a regular contributor on the subject of RN. She invites your questions, comments and freelancing job inquiries at her email address: sarah.scrafford25@gmail.com.

If only it were so simple...

noreply@blogger.com (Sleepless in Canada) — Sun, 11 May 2008 14:44:00 +0000

This article and its great reminder of the health effects of too little sleep (get help!!) also refers to another article which outlines how so many suffer from anxiety over the pressure to get to sleep, watching the clock and so forth. It seems to refer those sufferers to good sleep hygiene habits and notes that "We should stop looking at insomnia as a medical problem".

If only insomnia could be solved by having good sleep hygiene alone. There is no doubt that sleep hygiene should be a big part of any sleep strategy, but for so many it is not as simple as that. Drugs should always be a last resort and only used as long as needed vs as a long term habit, but to suggest that insomnia is "not a medical problem" seems to be a very simplistic view of the issue.

If nothing else it is a great reminder, as I have mentioned before, of "caveat emptor" (buyer beware) whereas anyone with sleep problems should do their own research and consult with their doctor and be very skeptical of quick or miracle cures. Another good piece of advice is that if something looks too good be true, it probable is not true at all.

I did, however, get a good chuckle about how sleep needs change as we get older and naps at work would be a good idea (though likely not accepted). Imagine.... :-)

Some Success...

noreply@blogger.com (Sleepless in Canada) — Fri, 25 Apr 2008 01:23:00 +0000

I have lately gotten better sleep than I have for quite awhile. Combining a focus on sleep hygiene, including a more or less consistent bedtime, and doing Sudoku puzzles on paper in bed until my sleep medication kicks in (and which seems to be helping me to not surface from sleep very often now) has yielded some good results. I will also put on some gentle music in the background (for about 40 minutes, on a timer) to also help me drift off to sleep.

I take the medication at bedtime and not before so that as soon as it starts to work I can just turn off the light and close my eyes.

Staying awake is important too...

noreply@blogger.com (Sleepless in Canada) — Mon, 21 Apr 2008 01:27:00 +0000

I know, I know, this is supposed to be about how to GET sleep, but it might be helpful to read about some things people do to stay awake when working when you have not gotten enough sleep. This article has some interesting tips which boil down to (depending on your circumstances):

Stand up
Take a nap (NOTE: Careful here as this could also interfere with getting to sleep later)
Change your scenery
Keep busy
Eat something
Crank up the music (for those few who can at work)
Find a job you enjoy

The Business of Sleep Disorders

noreply@blogger.com (Sleepless in Canada) — Sat, 12 Apr 2008 02:15:00 +0000

This is an interesting blurb hawking a report on the pharmaceutical market for sleep disorders.

Interesting info on Ambien IR losing its patent and the expectation of what generics will do in its place.

Position, Position, Position

noreply@blogger.com (Sleepless in Canada) — Sun, 06 Apr 2008 23:53:00 +0000

Although I suspect that many who write articles on dealing with sleep problems don't actually experience the issue themselves, I think that the point that drugs should be a last resort and not taken forever is fair advice for some.

For example, there is great information in this article about the position of your head and body when in bed (and thus the title of this post :-) ) .

There are two main tips to remember:

spine placement is important and therefore the fetal position on your side is best for your normal spinal curves. A small pillow between your knees or thighs to prevent shifting from that position is recommended. Sleeping on your back is almost as good (I don't like it myself) if you have something supporting the small of your back.
the right pillow to keep the correct posture is important, keeping the proper alignment of your neck and head while you sleep. Sleeping without a pillow is not recommended.

Sleep Interrupted: 83 Sleep Disorders

noreply@blogger.com (Sleepless in Canada) — Wed, 26 Mar 2008 02:48:00 +0000

You could be doing more than just not getting a complete sleep when you don't sleep well. What this article, summarizing findings published in the journal Sleep, says about the effects of sleep interruptions is a good warning for everyone. Not having enough sleep (which varies depending on your specific sleep needs) can cause:

lower levels of serotonin which are associated with anxiety and depression
obesity
less body repair while sleeping
increased risk of cancer (due to disruption of melatonin production)

A good sleep is important for all ages, especially children.

The point was made that the five stages of sleep are all very important:
1 - Transitional Stage
2 - Light Sleep Stage
3 - Delta Sleep 1
4 - Delta Sleep 2
5 - REM Sleep

Apparently sleep medicine is becoming a fast growing speciality. We are going to need all these new specialists to deal with the noted 83 (!) sleep disorders that are out there. Very comforting to know about this interest in sleep medicine for those of us with sleep problems.

The article has other information that I did not repeat here but could be of value to you so I strongly encourage you to read it if you have the time.

The bottom line is: If you are having sleep problems - GET HELP!

Magic Sleep Solution or Wishful Thinking?

noreply@blogger.com (Sleepless in Canada) — Sat, 22 Mar 2008 16:41:00 +0000

I have to admit to being very skeptical of this article, which indicates that a product called SmartSilk, invented by Montreal's Harry Walker, has, and I quote, resulted in "... restful sleep with no snoring, sleep apnea, stuffy noses, night-time coughing or overheating"

Now, I have no doubt that this leading-edge product, that has just been awarded the Asthma and Allergy Friendly certification, does all the things it says it does in terms of blocking dust mites and pet dander, ability to pull away moisture, is made of safe materials and so forth. In fact I believe everyone should have SmartSilk or a similar product for all those reasons. I am also especially proud to see that this fantastic product was invented by a Canadian.

However, the article's (but not the product's website) assertion about all the sleep problems it will solve causes me some concern. I sure would want more information before acquiring this product on the hope that it would solve a snoring or sleep apnea problem, both of which can have serious effects on one's health if not properly treated.

Belated Happy World Sleep Day 2008!!!

noreply@blogger.com (Sleepless in Canada) — Fri, 21 Mar 2008 17:25:00 +0000

World Sleep Day was March 14, 2008 (though I saw a conflicting article suggesting it was today, March 21, 2008).

What caught my eye when reading about World Sleep Day was this article from a Beijing news site which sure puts things in perspective. There are more people with insomnia (300 million....yes, million....) and snoring issues (200 million) than the entire population of most countries (and combined more than most continents)!!! Even sleep apnea affects more than 50 million citizens of China!

With that kind of market awaiting those who come up with successful solutions for sleep problems such as apnea and insomnia, I would expect even more business investment for such a potential return. Unfortunately there is also this same market for snake oil sellers as well, so we all still need to abide by caveat emptor.

Sleep Deprivation a Myth!?!?

noreply@blogger.com (Sleepless in Canada) — Wed, 19 Mar 2008 00:55:00 +0000

A study performed by the U.S. Bureau of Labor Statistics and U.S. Census Bureau, as well as through time-use diaries collected by UM researchers, shows that Americans sleep as many hours now as 40 years ago - on average over 8 hours a night (check the story here). It is important to note that they are not saying that sleep disorders such as insomnia and waking up often are not being suffered out there by many.

This contrasts significantly with the National Sleep Foundations' findings of under 7 hours of sleep on average. Their stats, some would say suspect stats as the Foundation is partially funded by drug companies, tried to take into account the quality of sleep and whether the sleep was broken up and so forth.

Its interesting how your own personal situation colours your view of these reports. As someone with sleep problems, I am very skeptical of the claim that the majority of Americans (note: I am Canadian but I don't think when it comes to sleep we are any different than our neighbours to the south) are having over 8 hours of sleep on average. Anyone with a job and/or going to school would think that an 8 hour sleep was some sort of myth for most if not every night of the week :-) However, those lucky enough (and good for you!!) that are able to achieve that much sleep a night would think that the results make perfect sense.

Not much of a factor either way for those with sleep disorders, but interesting reading nonetheless :)

Sleep and Appetite

noreply@blogger.com (Sleepless in Canada) — Sun, 16 Mar 2008 18:28:00 +0000

It seems that everything is related to our quality of sleep. This article explains how the lack of sleep triggers a hormone in the blood that stimulates appetite and a desire for high-calorie food.

Another article I read indicates additionally that the lack of sleep also suppresses a hormone that tells the brain to stop eating. I was not aware of this until now so paying attention to food choices especially when not sleeping well is clearly very important as you run the risk of adding further health challenges if you have an unhealthy diet.