Sleep is important, so reading this will help you increase the chances of getting healthy sleep. It will give you everything you need to know about sorting out sleeping problems and various issues associated with sleeping problems so you can sleep better.

I thankfully don't suffer from any sleeping problems, but I found this book very helpful in improving my sleep. If you have any sleep problems or feel you may, check out this book. It will help you diagnose the problem as well as give you useful advice and contacts for further information. Remember health ly sleep is important.

Overall I enjoyed this book and I've learned a fair deal from it, recommended.

Your Guide to Healthy Sleep

• 1/3 of your say should be sleep
• While you are asleep your brain is hard at work forming pathways you need for learning and creating memories/new insights
• Without enough sleep you can’t focus and pay attention or respond properly
• Lack of sleep effects the mood and a chronic lack of sleep increases the risk of obesity, diabetes, cardiovascular disease and infections
• Research says you need 7~8 hours of sleep to be well rested

• Sleep has distinct cycles that progress throughout the night in predictable patterns
• How well rested you are is not dependant on the amount of sleep you have but how much of the various stages you get through your sleep
• Sleep is divided into 2 basic types –

1. Rapid eye movement (R.E.M) sleep
2. Non-R.E.M sleep (Which has 4 stages)

• Typically sleep starts with non-REM sleep

• REM Sleep
  • Usually first occurs about 90 minutes after you fall asleep; cycles along with the non-REM stages throughout the night. Eyes move rapidly, with eyelids closed. Breathing is more rapid, irregular, and shallow. Heart rate and blood pressure increase. Dreaming occurs. Arm and leg muscles are temporarily paralyzed.

• Non-REM Sleep
  • Stage 1: Light sleeps; easily awakened; muscle activity; eye movements slow down.
  • Stage 2: Eye movements stop; slower brain waves, with occasional bursts of rapid brain waves.
  • Stage 3: Considered deep sleep; difficult to awaken; brain waves slow down more, but still have occasional rapid waves.
  • Stage 4: Considered deep sleep; difficult to awaken; extremely slow brain waves.

• During REM sleep you arms and leg muscles are temporarily paralysed so that you cannot act out your dreams
• First period of REM sleep begins usually about an hour to an hour and a half after falling asleep. After that the sleep stages repeat themselves continuously while you sleep
• By morning nearly all the time is spent in ½ of non-REM and REM sleep
• If REM sleep is disrupted during one night it tends to last longer the following nights until you catch up
• Overall –
  • ½ of your total sleep time is spent in 1~2 non-REM and 1/5 each in deep sleep (stages 3 and 4 of NON-REM) and the rest is REM sleep.

• Infants spend ½ of their time in REM sleep
• Gradually as infants get older their REM sleep decreases
• Studies with animals conclude that dreaming in REM sleep is the brain sorting and selectively storing important information acquired while you are awake. While the information is processed the brain might re-visit scenes from the day while pulling up older memories.

• You can put of sleep, but eventually the need for sleep becomes overwhelming and you are forced to sleep
• The drive for sleep comes from a compound called adenosine, it builds up in your blood as time awake increases
• While you sleep the body breaks down the adenosine. This is what the body uses to keep track and to trigger sleep when needed.
• The time of day you feel tired and the time you go to sleep is governed by your internal “biological clock” and environmental ques such as light and dark
• Your biological clock is in fact a tiny bundle of cells in your brain that monitors light signals received through your eyes
• When darkness falls the biological clock triggers the production of the hormone “melatonin”. This makes you feel drowsy and continues to increase during the night
• Fatigue experienced by night shift workers can be dangerous. Night shift workers are also more likely to be in car crashes. They also are morel likely to have physical problems such as heart disease, digestion disturbances, infertility and emotional problems
• Other factors also influence your sleep such as your immune systems production of cellular hormones called cytokines which are used in large quantities to fight diseases and in time will make you sleep more than usual

• People can learn a task better if they are well rested
• People remember better after having a good night’s sleep after they learn something
• Lack of sleep can make you more easily confused

Your heart

• Sleep gives your heart and vascular system a much needed rest
• During non-REM sleep your heart and blood pressure slow down as you enter deeper sleep. Overall sleep reduced your heart and blood pressure by 10%

Your hormones

• Deep sleep triggers more release of growth hormones which fuels growth in children and boasts muscle mass and repair of cells/tissue in children and adults
• Also releases sex hormones to encourage puberty and fertility
• During sleep your body also creates more cytokines to help your immune system. Lack of sleep = reduction in immune performance
• Body also produces more appetite suppressor called “leptin” and appetite stimulator called “grehlin” decreases
• People who sleep 4~5 hours have much more chance of being overweight than people who sleep 8

How much sleep is enough?

• Animal studies conclude that sleep is vital as food for survival
• Best sleep amount is 7~8 hours for adults and 9+ for school ages children

Top 10 Sleep Myths


Myth 1: Sleep is a time when your body and brain shut down for rest and relaxation.

No evidence shows that any major organ (including the brain) or regulatory system in the body shuts down during sleep. Some physiological processes actually become more active while you sleep. For example, secretion of certain hormones is boosted, and activity of the pathways in the brain needed for learning and memory is heightened.


Myth 2: Getting just 1 hour less sleep per night than needed will not have any effect on your daytime functioning.

This lack of sleep may not make you noticeably sleepy during the day. But even slightly less sleep can affect your ability to think properly and respond quickly, and it can compromise your cardiovascular health and energy balance as well as the ability to fight infections, particularly if lack of sleep continues. If you consistently do not get enough sleep, eventually a sleep debt builds up that will make you excessively tired during the day.


Myth 3: Your body adjusts quickly to different sleep schedules.

Your biological clock makes you most alert during the daytime and most drowsy at night. Thus, even if you work the night shift, you will naturally feel sleepy when night time comes. Most people can reset their biological clock, but only by appropriately timed cues—and even then, by 1–2 hours per day at best. Consequently, it can take more than a week to adjust to a dramatically altered sleep/wake cycle, such as you encounter when travelling across several time zones or switching from working the day shift to the night shift.


Myth 4: People need less sleep as they get older.

Older people don’t need less sleep, but they often get less sleep or find their sleep less refreshing. That’s because as people age, they spend less time in the deep, restful stages of sleep and are more easily awakened. Older people are also more likely to have insomnia or other medical conditions that disrupt their sleep.


Myth 5: Extra sleep at night can cure you of problems with excessive daytime fatigue.

Not only is the quantity of sleep important but also the quality of sleep. Some people sleep 8 or 9 hours a night but don’t feel well rested when they wake up because the quality of their sleep is poor. A number of sleep disorders and other medical conditions affect the quality of sleep. Sleeping more won’t alleviate the daytime sleepiness these disorders or conditions cause. However, many of these disorders or conditions can be treated effectively with changes in behaviour or with medical therapies.


Myth 6: You can make up for lost sleep during the week by sleeping more on the weekends.

Although this sleeping pattern will help relieve part of a sleep debt, it will not completely make up for the lack of sleep. This pattern also will not make up for impaired performance during the week because of not sleeping enough. Furthermore, sleeping later on the weekends can affect your biological clock so that it is much harder to go to sleep at the right time on Sunday nights and get up early on Monday mornings.


Myth 7: Naps are a waste of time.

Although naps do not substitute for a good night’s sleep, they can be restorative and help counter some of the impaired performance that results from not getting enough sleep at night. Naps can actually help you learn how to do certain tasks quicker. But avoid taking naps later than 3 p.m., as late naps can interfere with your ability to fall asleep at night. Also, limit your naps to no longer than 1 hour because longer naps will make it harder to wake up and get back in the swing of things. If you take frequent naps during the day, you may have a sleep disorder that should be treated.


Myth 8: Snoring is a normal part of sleep.

Snoring during sleep is common, particularly as a person gets older. Evidence is growing that snoring on a regular basis can make you sleepy during the day and more susceptible to diabetes and heart disease. In addition, some studies link frequent snoring to problem behaviour and poorer school achievement in children. Loud, frequent snoring can also be a sign of sleep apnea, a serious sleep disorder that should be treated.


Myth 9: Children who don’t get enough sleep at night will show signs of sleepiness during the day.

Unlike adults, children who don’t get enough sleep at night typically become more active than normal during the day. They also show difficulty paying attention and behaving properly. Consequently, they may be misdiagnosed as having attention deficit hyperactivity.


Myth 10: The main cause of insomnia is worry.

Although worry or stress can cause a short bout of insomnia, a persistent inability to fall asleep or stay asleep at night can be caused by a number of other factors. Certain medications and sleep disorders can keep you up at night. Other common causes of insomnia are depression, anxiety disorders, and asthma, arthritis, or other medical conditions with symptoms that become more troublesome at night. Some people who have chronic insomnia also appear to be more revved up than normal, so it is harder for them to fall asleep.


What disrupts sleep?

• Caffeine in coffee is thought to block the cell receptors that adenosine uses to trigger its sleep-inducing signals. It can take 6~8 hours for the effects of caffeine to wear off
• Nicotine is also another stimulant that can keep you awake. Heavy smokers tend to wake up too early because of nicotine withdrawal
• Psychological problems like depression, stress can affect
• Menstrual cycle hormones can affect how well women sleep
• Large meals or exercise before bed can make it difficult to sleep
• Sleeping environments can also affect you. Clear your bedroom of any potential distractions such as noises, lights
• You also sleep better if the temperature in your bedroom is kept on the cool side

Tips for Getting a Good Night’s Sleep


Stick to a sleep schedule.

Go to bed and wake up the same time each day. As creatures of habit, people have a hard time adjusting to altered sleep patterns. Sleeping later on weekends won’t fully make up for the lack of sleep during the week and will make it harder to wake up early on Monday morning.


Exercise is great but not too late in the day.

Try to exercise at least 30 minutes on most days but not later than 5 or 6 hours before your bedtime.


Avoid caffeine and nicotine.

Coffee, colas, certain teas, and chocolate contain the stimulant caffeine, and its effects can take as long as 8 hours to wear off fully. Therefore, a cup of coffee in the late afternoon can make it hard for you to fall asleep at night. Nicotine is also a stimulant, often causing smokers to sleep only very lightly. In addition, smokers often wake up too early in the morning because of nicotine withdrawal.


Avoid alcoholic drinks before bed.

You may think having an alcoholic “nightcap” will help you sleep, but alcohol robs you of deep sleep and REM sleep, keeping you in the lighter stages of sleep. You also tend to wake up in the middle of the night when the effects of the alcohol have worn off.


Avoid large meals and beverages late at night.

A light snack is okay, but a large meal can cause indigestion that interferes with sleep. Drinking too many fluids at night can cause frequent awakenings to urinate.

If possible, avoid medicines that delay or disrupt your sleep.

Some commonly prescribed heart, blood pressure, or asthma medications, as well as some over-the-counter and herbal remedies for coughs, colds, or allergies, can disrupt sleep patterns. If you have trouble sleeping, talk to your doctor or pharmacist to see if any drugs you’re taking might be contributing to your insomnia.


Don’t take naps after 3 p.m.

Naps can help make up for lost sleep, but late afternoon naps can make it harder to fall asleep at night.


Relax before bed.

Don’t overschedule your day so that no time is left for unwinding. A relaxing activity, such as reading or listening to music, should be part of your bedtime ritual.


Take a hot bath before bed.

The drop in body temperature after getting out of the bath may help you feel sleepy, and the bath can help you relax and slow down so you’re more ready to sleep.


Have a good sleeping environment.

Get rid of anything that might distract you from sleep, such as noises, bright lights, an uncomfortable bed, or warm temperatures. You sleep better if the temperature in your bedroom is kept on the cool side. A TV or computer in the bedroom can be a distraction and deprive you of needed sleep. Having a comfortable mattress and pillow can help promote a good night’s sleep.


Have the right sunlight exposure.

Daylight is key to regulating daily sleep patterns. Try to get outside in natural sunlight for at least 30 minutes each day. If possible, wake up with the sun or use very bright lights in the morning. Sleep experts recommend that, if you have problems falling asleep, you should get an hour of exposure to morning sunlight.


Don’t lie in bed awake.

If you find yourself still awake after staying in bed for more than 20 minutes, get up and do some relaxing activity until you feel sleepy. The anxiety of not being able to sleep can make it harder to fall asleep.


See a doctor if you continue to have trouble sleeping.

If you consistently find yourself feeling tired or not well rested during the day despite spending enough time in bed at night, you may have a sleep disorder. Your family doctor or a sleep specialist should be able to help you.


Is snoring a problem?

• Snoring is no laughing matter, especially if it’s loud snoring because it is often a sign of sleep apnea and may increase your risk of developing cardiovascular disease and diabetes and also lead to daytime sleepiness and impaired performance
• Snoring is caused by a narrowing or partial blockage of your air way at the back of the mouth and upper throat. This obstruction results in increased air turbulence when breathing in, causing the soft tissues in your throat to vibrate
• Larger the tissue, the more likely you are to snore while sleeping
• Alcohol or sedatives taken before sleep also promote snoring
• Snoring problems increase with age
• People who snore are more likely to be in car crashes than those who don’t
• 1/3 of pregnant women begin snoring for the first time during their second trimester. If you are snoring while pregnant, let your doctor know, it can affect the growth and development of the baby
• Children who snore typically have enlarged adenoids and tonsils. Studies show that children who snore are more likely to score lower on intelligence tests, memory tests and have poorer ability to maintain attention. Hyperactivity is more common in children who snore
• You should have your child looked at by a doctor if they were to snore loudly and frequently

Common sleep disorders


Insomnia

• Insomnia is defined as having trouble falling asleep or staying asleep or having unrestful sleep despite having ample opportunity to sleep
• Chronic insomnia is defined as having insomnia symptoms at least 3 nights a week for a month
• About 30~40% of adults say they have had symptoms of insomnia within any given year. 10~15% of adults say they have chronic insomnia
• Chronic insomnia is often caused by one or more of the following –
  • Another disease or mood disorder
  • Various over the counter medications
  • Sleep disturbing behaviours such as alcohol, exercise before bedtime
  • Another sleep disorder such as apena or restless leg syndrome
• To break the cycle of anxiety while in insomnia is to only go to bed when your sleepy
• People suffering from insomnia that isn’t corrected by behavioural therapy, then they will require medication

Common Signs of a Sleep Disorder

Look over this list of common signs of a sleep disorders, and talk to your doctor if you have any of them:

• It takes you more than 30 minutes to fall asleep at night.
• You awaken frequently in the night and then have trouble falling back to sleep again.
• You awaken too early in the morning.
• You frequently don’t feel well rested despite spending 7–8 hours or more asleep at night.
• You feel sleepy during the day and fall asleep within 5 minutes if you have an opportunity to nap, or you fall asleep at inappropriate times during the day.
• Your bed partner claims you snore loudly, snort, gasp, or make choking sounds while you sleep, or your partner notices your breathing stops for short periods.
• You have creeping, tingling, or crawling feelings in your legs that are relieved by moving or massaging them, especially in the evening and when you try to fall asleep.
• You have vivid, dreamlike experiences while falling asleep or dozing.
• You have episodes of sudden muscle weakness when you are angry, fearful, or when you laugh.
• You feel as though you cannot move when you first wake up.
• Your bed partner notes that your legs or arms jerk often during sleep.
• You regularly need to use stimulants to stay awake during the day.
• Also keep in mind that, although children can show some of these same signs of a sleep disorder, they often do not show signs of excessive daytime sleepiness. Instead, they may seem overactive and have difficulty focusing and concentrating. They also may not do their best in school.

Sleep Apena

• Sleep apena is often referred to as sleep-disordered breathing

How Are Sleep Disorders Diagnosed?

Depending on what your symptoms are, your doctor will gather various kinds of information and consider several possible tests when trying to decide if you have a sleep disorder:


Sleep history and sleep log.

Your doctor will ask you how many hours you sleep each night, how often you waken during the night and for how long, how long it takes you to fall asleep, how well rested you feel upon awakening, and how sleepy you feel during the day. Your doctor may ask you to keep a sleep diary for a few weeks. (See “Sample Sleep Diary” on page 56.) Your doctor may also ask you if you have any symptoms of sleep apnea or restless legs syndrome, such as loud snoring, snorting or gasping, morning headaches, tingling or unpleasant sensations in the limbs that are relieved by moving them, and jerking of the limbs during sleep. Your sleeping partner may be asked if you have some of these symptoms, as you may not be aware of them yourself.


Sleep recording in a sleep lab (polysomnogram).

A sleep recording refers to a polysomnogram (poly-SOM-no-gram) or PSG test that is usually done in a sleep centre or sleep laboratory. You will likely stay overnight in the sleep centre with electrodes and other monitors placed on your scalp, face, chest, limbs, and finger. While you sleep, these devices measure your brain activity, eye movements, muscle activity, heart rate and rhythm, blood pressure, and how much air moves in and out of your lungs. This test also checks the amount of oxygen in your blood. A PSG test is painless. In certain circumstances, the PSG can be done at home. A home monitor can be used to record heart rate, how air moves in and out of your lungs, the amount of oxygen in your blood, and your breathing effort.


Multiple Sleep Latency Test (MSLT).

Particularly useful for diagnosing narcolepsy, this test measures how sleepy you are during the day. In this test, typically done after an overnight sleep recording (PSG), monitoring devices for sleep stage are placed on your scalp and face. You are asked to nap four or five times for 20 minutes every 2 hours during times in which you would normally be awake. Technicians note how quickly you fall asleep and how long it takes you to reach various stages of sleep, especially REM sleep, during your naps. Normal individuals either do not fall asleep during these short designated nap times or take a long time to fall asleep. People who fall asleep in less than 5 minutes are likely to require treatment for a sleep disorder, as are those who quickly develop REM sleep during their naps.

The Orginal

This book is one of the best around regarding sleep and sleep management. You've read the summary and I'm sure you agree it's something worth reading further. Here's the orginal Guide to Healthy Sleep available from Amazon as well as other books that I also recommend.

Craig is a 22-year-old student currently studying psychology at Bournemouth University. He runs a self improvement blog and community filled with useful advice. His main aim is to help people exceed their expectations and reach their true potential. If you enjoyed this post, get free updates via RSS or E-mail.

Useful Links

• Medicinal Uses of Plants
  
• Sugar and Health
  
• A Good Night Sleep
  
• A Low Calorie Diet
  
• Social Smoking
  
• Snoring and Health
  
• Your Guide to Healthy Sleep

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