Some Success...

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...

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):

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

The Business of Sleep Disorders

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

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

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?

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!!!

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!?!?

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

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.

"I realize now it was definitely the lack of sleep that was having a huge impact on my life."

As with all other health issues, it is heartening to see that it's not only apparent that "Sleep research has exploded in recent years as a result of busy lifestyles that have cut into sleep time." as noted in this article in the Globe and Mail, but that any differences between the sexes in this regard are also being explored. Women are harder hit than men when it comes to the impact of problems sleeping and the resulting health problems. It notes:

Researchers from the Duke University Medical Center in Durham, N.C., compared sleep patterns in a group of men and women and found that women who slept poorly had significantly higher levels of biomarkers that are associated with an increased risk of heart disease and Type 2 diabetes. Women who slept poorly were also much more likely to experience hostility, distress, depression and anger, according to the study.

The article does not go on to explain what might be the cause of this finding.

The title quote for this posting was also taken from the same article and I could not have said it better myself. Hopefully as sleep issues are being reported on by the press and other sources, those who have problems with sleep will be made aware they are not alone, and their options to try and address the problem; especially women.