My goal for this blog is to explain some of the biggest problems and issues concerning sleep, and offer advice to help readers get better rest.  I will also keep readers up to date on the latest research and the newest treatments.

Although I will cover a variety of subjects, insomnia will be a topic I discuss frequently, as it is a difficult condition to manage and there are so many useful tips that I can’t discuss them all in one blog.

My first post focused on the importance of understanding how light affects the brain and helps control the sleep/wake cycle.

Many people don’t understand the importance of limiting their exposure to light before bedtime.  Light is the strongest cue that will alert you; unfortunately, when people can’t sleep they tend to watch TV, use a computer or read a book, all of these activities can stimulate your brain and keep you awake.

Many people experience occasional sleepless nights. Insomnia symptoms (difficulty falling asleep, staying asleep or waking up too early) can be caused by stress, illness or anxiety. Symptoms of insomnia can often be eliminated naturally. Simple lifestyle changes such as going to bed and waking up at the same time each night, keeping your bedroom cool and dark and abstaining from drinking alcohol before bed may help you obtain better sleep.

If your troubles persist for longer than a month, however, it is best to consult a sleep physician to determine the best type of treatment.  Many people wait for for years before seeking professional help and, by that time, they will often have developed bad habits that exacerbate the insomnia problem.

Symptoms of insomnia include difficulty falling asleep or staying asleep, poor quality of sleep and early awakening. In this study, symptoms of insomnia were considered chronic if they persisted for more than a year.

The study, conducted at Pennsylvania State University College of Medicine, was led by Dr. Alexandros Vgontzas. Vgontzas believes the study is unique in that it differentiated the subjective symptoms of insomnia from the objective duration of sleep, which was measured through a sleep test (polysomnogram) in a sleep laboratory.

The study included 1,000 women with an average age of 47 years, and 741 men with an average age of 50 years. Participants provided a comprehensive sleep history, completed a physical exam and slept one night in a sleep laboratory.

Women who participated in the study were followed for approximately 10 years and men involved in the study were observed for 14 years. During the follow-up period, 248 (or 14 percent) of all participants died; 145 (21 percent) were men and 103 (five percent) were women. Mortality rate for men was 9.1 percent for those without chronic insomnia who slept for at least six hours a night, and 51.1 percent for those with chronic insomnia who slept for less than six hours per night.  No association between mortality and insomnia with short sleep duration existed among the female participants.

According to Medical News Today, additional studies using this data found that chronic insomnia with short sleep duration are linked to higher risk of type 2 diabetes and hypertension.

Researchers involved in the study hope that findings will highlight the importance of identifying and diagnosing insomnia during the early onset of the condition.  it also offers new evidence that sleep physicians need to get objective data about the sleep of patients who complain of persistant insomnia.  To that end,  I will start using an actigraph to measure the sleep if patients with insomnia who are not appropriate candidates for a sleep study.

Keep in mind that many patients think they have insomnia but in fact they have another sleep disorder such as obstructive sleep apnea or periodic limb movement disorder that is waking them up repeatedly and disturbing their sleep.  This study shows the importance of finding out exactly what is the problem that prevents a patient from getting those badly needed 6 hours (minimum) of sleep.

Principal investigator Alexandros N. Vgontzas, MD, will discuss the study “Insomnia with short sleep duration and mortality: the Penn State Cohort” on the Sept. 3, 2010, radio broadcast of “Science Friday” on NPR.  You can listen live online from 2 p.m. to 4 p.m. EDT

According to a study published in Current Biology, sleep spindles, or bursts of brain activity protect your brain from noise disruptions while you sleep. Results of the study show that the more sleep spindles you have, the more likely you are to sleep soundly, despite potential noise interruptions.

Brain patterns of 12 participants were monitored for three consecutive nights while they slept. Volunteers ranged between 20 and 46 years, and had no diagnosed sleep disorders. The first night was used as a control, while noises that often interrupt sleep were added on the second and third nights.

Results show that participants who produced more sleep spindles were more likely to sleep through the noises, while those who produced less were more likely to be awakened by the noises.

Although sleep experts do not know what causes people to produce increased level of sleep spindles, the information discovered during the study is expected to be extremely useful. Doctors will now be able to determine who is more likely to be woken by noise at night, which is important in noisy environments, such as hospitals.

According to the National Institute of Neurological Disorders and Stroke, at least 40 million Americans suffer from sleep disorders every year. The majority of Americans regularly fail to get the sleep they need, either because of a sleep disorder or because sleep lands at the end of their priority list.

Although many believe that they can catch up on sleep when they have more free time, research shows that sleep deprivation is associated with increased risk for weight gain, heart disease, diabetes and stroke.

The American Academy of Sleep Medicine recommends that people go to sleep and wake up at the same time every day, even on weekends, in order to improve the quality and quantity of sleep.

People who have trouble staying asleep should take a hot bath or shower one hour before bed. This makes the body temperature rise and then fall, which causes a drowsy effect. People should also avoid eating sugary foods before going to bed.  For serious persistant insomnia, the best treatment is Cognitive Behavioral Therapy which teaches cognitive strategies and relaxation techniques.

Many people fail to realize that they are putting both their mental and physical health at risk by not getting the sleep they need. Serious health problems such as heart disease, obesity and depression are associated with sleep deprivation.  A lack of sleep can also weaken the immune system, which increases vulnerability to disease.

While the amount of sleep varies individually, most people need seven-to-eight hours of sleep each night in order to maintain good health.

A variety of factors can lead to sleep deprivation, including stress, change of environment and illness.  If you notice a change in your mood or you are frequently struggling to fall or stay asleep, there are several initial steps you can take in order to improve your sleep on your own.

First, establish a bedtime routine that includes “wind down” time before bed. Avoid caffeine and exercise in the evening, as both are stimulants and make it more difficult to fall asleep. After consulting a primary physician, you may want to try an over-the-counter sleep aid, such as melatonin , which is considered to be a natural sleep aid. If problems persist, you may need professional help to resolve your sleep issues.

http://longevitymag.co.za/i_columnists/sleep-on-it/

http://opinionator.blogs.nytimes.com/category/all-nighters/

http://www.thedailybeast.com/blogs-and-stories/2010-03-04/the-white-house-mystery-drug/

For good information about medications, I suggest Web MD.  Here are the links for the medications mentioned.

1. Provigil: http://www.webmd.com/drugs/drug-16964-Provigil.aspx?drugid=16964&drugname=Provigil

2. Nuvigil: http://www.webmd.com/drugs/drug-152275-Nuvigil+Oral.aspx?drugid=152275&drugname=Nuvigil+Oral&source=1

3. Ambien: http://www.webmd.com/drugs/drug-9690-Ambien+Oral.aspx?drugid=9690&drugname=Ambien+Oral

4. Lunesta: http://www.webmd.com/drugs/drug-92350-LUNESTA+Oral.aspx?drugid=92350&drugname=LUNESTA+Oral

5. Sonata: http://www.webmd.com/drugs/drug-17532-Sonata+Oral.aspx?drugid=17532&drugname=Sonata+Oral&source=1

http://www.webmd.com/sleep-disorders/excessive-sleepiness-10/sleep-supplements-herbs?page=2

 http://www.webmd.com/sleep-disorders/excessive-sleepiness-10/myths-facts?src=RSS_PUBLIC

Sleep center interest surges both on and off campus, Health Facilities Management

http://www.forbes.com/2009/08/03/sleep-disorder-medication-lifestyle-health-sleep-insomnia.html