Say Goodnight to
Sleep Problems
By Linda Alchin
Smashwords Edition.
Copyright 2011 Linda Alchin
Smashwords Edition, License Notes
This ebook is licensed for your personal enjoyment only. This ebook may not be re-sold or given away to other people. If you would like to share this book with another person, please purchase an additional copy for each person. If you’re reading this book and did not purchase it, or it was not purchased for your use only, then please return to Smashwords.com and purchase your own copy. Thank you for respecting the hard work of this author.
Disclaimer
Limit of Liability and Disclaimer of Warranty: The publisher has used its best efforts in preparing this book, and the information provided herein is provided “as is.” Linda Alchin makes no representation or warranties with respect to the accuracy or completeness of the contents of this book and specifically disclaims any implied warranties of fitness for any particular purpose and shall in no event be liable for any loss of profit or any other commercial damage, including but not limited to, special, incidental, consequential, or other damages
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Table of Contents
Sleep Help - Questions Your Doctor Might Ask
Insomnia Causes, Symptoms And Remedies
Psychological Effects of Sleep Deprivation
Hypersomnia - Causes, Symptoms And Remedies
Narcolepsy - Causes, Symptoms And Remedies
Sleep Apnea - Causes, Symptoms And Remedies
Snoring - Causes, Symptoms And Remedies
Sleepwalking (Somnambulism) - Causes, Symptoms And Remedies
Restless Legs Syndrome (RLS) - Causes, Symptoms And Remedies
Delayed Sleep Phase Syndrome (DSPS ) - Causes, Symptoms And Remedies
Night Sweats - Causes, Symptoms And Remedies
Baby Sleep Problems - Causes, Symptoms And Remedies
Bedwetting (Enuresis) - Causes, Symptoms And Remedies
Teeth Grinding (Bruxism) - Causes, Symptoms And Remedies
Shift Work Sleep Disorder (SWSD) - Symptoms And Remedies
Cataplexy - Causes, Symptoms And Remedies
Periodic Limb Movement Disorder (PLMD) - Causes, Symptoms And Remedies
Sleep Paralysis - Causes, Symptoms And Remedies
Nocturia (Frequent Urination) - Causes, Symptoms And Remedies
Somniphobia - Causes, Symptoms And Remedies
Night Terrors - Causes, Symptoms And Remedies
Sleep Talking (Somniloquy) - Causes, Symptoms And Remedies
Hypopnea Syndrome Causes, Symptoms and Remedies
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Introduction
Many people experience sleeping trouble and sleep disorders that involve dreaming. Sleeping trouble or sleep disorders which involve dreaming include Nightmares, Sleep or Night Terrors and REM sleep behavior or REM sleep disorders.
There are also other forms of sleeping trouble, sleeplessness or sleep disorders that are not specifically related to dreams and these include Insomnia, Hypersomnia, Narcolepsy (daytime sleepiness trouble), Sleep Apnea (interrupted sleep trouble) which involves snoring problems and trouble, Sleepwalking trouble, Restless Legs Syndrome (RLS), Tiredness, Jet Lag, DSPS (Delayed sleep phase syndrome) Sleepwalking trouble, Snoring trouble, Night Sweats, Baby and Children’s Sleep problems, Enuresis or Bedwetting, Bruxism (Teeth grinding), SWSD (Shift Work Sleep Disorder) - the list of different sleeping trouble and sleep disorders goes on and on...
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Types of Sleeping Disorders
Approximately 50 - 70 million Americans are reportedly affected by Sleep Deprivation or other types of sleeping disorders. The effects of sleep deprivation and sleeping disorders can have a serious effect on your health and mental well-being.
The different types of sleeping disorders fall into 3 categories – Dyssomnias, Parasomnias and Health related types of disorders.
Dyssomnias cover sleeping disorders characterized by either Insomnia (too little sleep) or Hypersomnia (too much sleep).
Parasomnias cover sleeping disorders that involve abnormal and unnatural movements, emotions or dreams. Common parasomnias include sleep walking, teeth grinding, and restless legs syndrome.
Medical or Psychiatric Conditions that may produce sleep disorders.
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Sleep Help - Questions Your Doctor Might Ask
There are so many different sleeping disorders that it is not surprising that so many people are looking for Sleep Help. This Sleep Help book is designed to help you and act as a reference guide to provide useful information regarding sleep help. It is not intended to be used to diagnose or treat sleep disorders or as a substitute for obtaining professional medical advice from your doctor. Please remember that if you are in any doubt about your health please consult your medical practitioner immediately.
If you cannot sleep well, it may be a signal that something is wrong with your health, or your habits a danger signal of great importance which should be not be ignored.
When to contact your Doctor or Health Practitioner
The following problems cause enough concern for you to contact your doctor or health practitioner for medical advice, treatment or tests:
-You have chest pain
-You have shortness of breath
-The sleeping problem is persistent
-The sleeping problem has become unbearable
-You are suffering from symptoms more than 3 nights per week and these symptoms have continued for more than 1 month
Questions about Sleep problems
Answer the following questions to prepare yourself for a visit to your doctor or medical practitioner. Make your symptoms clear to your doctor at your consultation and be ready with your answers to the following questions:
-Do you have problems falling asleep?
-Do you have staying asleep?
-How often do you wake up at night?
-How many times a week do you suffer with this problem?
-Over what period of time have you had this problem?
-Do you fall asleep at inappropriate times during the day?
-Do you have any chest pain?
-Do you suffer from a shortness of breath?
-Do you suffer with aches and pains that are stopping you from sleeping?
-Do you suffer from night time heartburn or indigestion?
-What medication do you take?
-What do you drink in the evening and when do you take your last drink?
-Do you snore?
-How many hours do you normally sleep each night?
-Does your sleep pattern noticeably change at the weekends?
-Do you worry about your sleeplessness?
-What do you do when you cannot sleep?
-Do you do shift work?
-Are you feeling worried or anxious?
-Are your spirits low?
-Do you have any excessive stress at the moment?
-Do you take regular exercise in the fresh air?
-Are you taking any herbal remedies or over the counter sleeping products?
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Insomnia Causes, Symptoms and Remedies
Insomnia involves difficulty falling asleep and / or staying asleep. Insomnia is a symptom which can accompany several sleep, medical and psychiatric disorders
Insomnia Causes
The causes may include the following:
-Stress / Anxiety / Worry
-Depression
-Grief
-Too much stimulation / Caffeine
-Health Problems and Medications
-Drugs, Alcohol, Nicotine
-Too much noise / light
-Uncomfortable bed / mattress / pillows / bedding
-Sleeping during the day - too many catnaps
-Working night shifts
-Traveling through multiple time zones
The symptoms of Insomnia include the following:
-Mood Changes
-Irritability
-Anxiety
-Drowsiness
-Daytime fatigue
-Reduction in memory and Reduced mental performance
-Reduced control
-Reduced awareness
-Negativity
-Low sex drive
-Low energy levels
-Weight gain
Insomnia Treatment / Remedies / Medication / Cures
The following info is not a substitute for a medical assessment or diagnostic procedure, but serves as a useful guide to help focus future discussions. Insomnia Treatment / Remedies / Medication may include the following:
-Mild cases require no treatment
-Herbal / Alternative treatments - Ginseng, Lavender oil, Valerian
-Relaxation Therapy
Prescribed medication includes the following drug treatments:
-Flunitrazepam
-Midazolam
-Zolpidem
-Restyl
-Temazepam
-Zaleplon
-Zopiclone
-Amitrypline
-Antidepressants
-Antihistaminics
-Chlorpheniramine.
Did you know….The average adult needs a total sleep time of 7 to 9 hours per day - it is not true that older people need less sleep. Insomnia is a chronic problem for about 10% of people.
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Say good night to Insomnia - Hints and Tips
Remove all stimulating devices from your bedroom - Computer games, TV and movies stimulate the brain and use of these activities will become expected.
-Your bedroom should be fresh and well aired
-Remember that extreme temperatures will prevent you sleeping
-Avoid drinks containing caffeine, such as soft soda drinks, tea and coffee, for 8 hours before your bedtime
-Check over the counter drugs for caffeine content - these might include pain relievers and cold remedies
"-Don't dine after nine!"
-What you eat affects how you sleep. Some foods contribute to restful sleeps which contain tryptophan. Tryptophan is the amino acid that the body uses to make serotonin which slows down nerve traffic so your brain isn't so busy.
-Eat carbohydrates with tryptophan-containing foods - Dairy products
-Avoid alcohol in the evening
-Avoid smoking - nicotine is a stimulant
-Avoid stressful situations before you go to sleep
-Avoid any form of emotional upset
-Take regular exercise but not during the two hours before you go to bed