Insomnia Myths and Facts

Insomnia Myths and Facts

Hey folks,

You are aware that Sleep Deprivation is not like Torture, but is a form of Torture all around the World? It was a tactic favoured by the KGB and the Japanese in POW Camps in World War 2. In was used in Vietnam, Iraq, and well, pretty much EVERYWHERE, by EVERY Government. Including ours.

We see it all the time on TV and in Movies. There was even a Reality TV Show called Shattered in Brittan in 2004. The 10 Participants were depriving themselves of Sleep for a Week in the hope of winning £100,000. The effects on some of them were said to be funny. They're NOT.

Being clear about the effects of the sleep deprivation is very important. It will decrease the immunity of the body and weaken the resistance of various diseases. You can find that the people who suffered from sleep deprivation are easy to fall ill. Also, it can lead to memory loss and headaches, this is very serious because it may affect your work, think about the situation that if you always forget the task which your boss have told you, you may get fired. It can affect your life, your work and your study directly. What’s more, sleep deprivation will cause an autonomic disorder which is a visceral dysfunction syndrome, including the function of the circulatory system, digestive system disorder and sexual dysfunction, as a result of this disease, as you know heart disease or stomach illness. What I want to say is that the effects of the sleep deprivation are huge. Hong Kong University researchers recently found that sleep deprivation may lead to ulcers and even cancer. They carried out experiments on two groups of mice, one group of rats live in the drums for 7 days, researchers play the drums continually, so that these rats can only have an hour a day to sleep, the researchers discovered the cancer gene on the stomachwall of this group of rats.

If symptom of sleep deprivation last a long time, it will cause senile dementia, or premature aging even shorten life spans, when these happened, I have to say that your whole life has been destroyed totally. For the children, the sleep deprivation effects will affect their growing and development. In a word, sleep deprivation has great impact on all aspects of our life, so pay attention to this and prevent it early.

Now, there is a Natural, if you will, form of Sleep Deprivation. It's called Insomnia. The actual Medical Diagnosis, or definition of Insomnia, is difficulty getting to Sleep or staying asleep, or having non-refreshing Sleep for at least one month. This is nothing to play with folks. It is a REAL Medical Condition that needs to be attended to. If you are dealing with this Condition, I thought it would be useful to you to learn some FACTS about this Condition, verse some of the Myths that are out there.

Our friends over at WEB MD, have put together a Slide Show on this Topic. Here are the Myths and Facts of Insomnia

A Drink Will Help You Sleep

Myth. Insomnia -- chronic trouble getting to sleep or staying asleep -- can leave you desperate for a good night's rest. Think a cocktail before bed will offer relief? Think again. This myth probably persists because alcohol can help you fall asleep. But as it moves through your body it may lead to disturbed, restless sleep, or it may make you wake earlier.

Insomnia Is Strictly Mental

Myth. It's true that psychological issues can cause insomnia. As a matter of fact, stress is the No. 1 reason people report a lack of sleep. But it's not the only insomnia trigger. Many things can cause insomnia, including poor sleep hygiene, illness, drug side effects, chronic pain, restless legs syndrome, or sleep apnea.

Exercise Helps You Sleep

Fact. Regular exercise can be a great way to help stimulate better sleep -- as long as you avoid working out too late. Strenuous exercise can make you more alert. It also increases your body temperature, which may stay elevated for as many as six hours. Steer clear of workouts too close to bedtime. Aim to complete a workout two or three hours before you plan on going to sleep.

Screen Time Helps You Wind Down

Myth. It's tempting to try to wind down by reading on the computer or watching TV before bed, but both can actually stimulate you. The light and noise of TVs and computers can be engaging and can reduce brain melatonin levels. Some studies show that melatonin shortens the time it takes to fall asleep. Need just a little noise to help you drift off? Try listening to relaxing music on the radio, which is less involving.

Sleep Aids Are Risk-Free

Myth. It's true that today's sleeping pills are safer and more effective than many older drugs. But all medications have potential risks, including the risks of dependency. Always talk to your doctor before using sleeping pills. Some sleep aids can help relieve insomnia symptoms temporarily. They can't cure insomnia. Resolving underlying health issues and addressing your sleep environment is often the best approach to insomnia.

You Can Make Up For Lost Sleep

Myth. It's unlikely that you can fully catch up on sleep you've lost. Sleeping in one or two days a week or over the weekend may actually upset your natural body clock. The disruption may make it harder to get to sleep the next time. The only way to catch up on lost sleep is to get back into a regular sleep schedule.

Napping Helps Offset Insomnia

Myth. The helpfulness of naps often depends on the person and the nap. For some people, a brief 10- to 20-minute nap taken midday can be refreshing. For many people with insomnia, however, a late afternoon nap can decrease the brain’s sleep drive.

You'll Learn to Need Less Sleep

Myth. Believing this myth can be fatal. Everyone is born with a set sleep need. Most adults need at least eight hours. You can learn to get by on less sleep, but you can't train your body to need less sleep. If you're sleep deprived, you might not be able to pay attention or remember things. Being chronically tired can have serious consequences, including poor work performance and an increased risk of accidents.

Get Out of Bed If You Can't Sleep

Fact. Tossing and turning for a half hour or more in bed? It's OK to get up to read or listen to relaxing music. A quiet activity can help you relax and feel sleepy. Staying in bed may lead to frustration and clock-watching. Over time, you may associate your bed with wakefulness, not rest. Serious health conditions have been associated with chronic lack of sleep, including obesity, hypertension, diabetes, heart attack, and stroke.

You Can Train Yourself to Sleep

Fact. You can train your body to associate certain restful behaviors with sleep. The key, of course, is consistency. Read for an hour or take a warm bath before bed. Maybe meditating or daydreaming will help you drop off to sleep. Find what works for you, and then make those rituals a regular part of preparing for bed every night.

Sleep Problems Go Away on Their Own

Myth. Until you know what's causing your insomnia -- whether it's stress, medication, illness, or another issue -- don't expect it to disappear on its own. If you've had problems getting to sleep or staying asleep, or if you’re consistently tired after a night’s sleep, you may have a sleep disorder, and it's time talk to your doctor about treatment.

Some VERY important things to take away from this are these. "You'll Learn to Need Less Sleep? Myth. Believing this myth can be fatal." "Serious health conditions have been associated with chronic lack of sleep, including obesity, hypertension, diabetes, heart attack, and stroke." And the most important one? "If you've had problems getting to sleep or staying asleep, or if you’re consistently tired after a night’s sleep, you may have a sleep disorder, and it's time talk to your doctor about treatment."

Just knowing that you have an issue, doesn't make you well. It is the first step. Identifying the Problem. Now that you have, the MOST IMPORTANT thing to do is talk to someone who can HELP you with that Problem. Go see your Doctor. Again, the actual Medical Diagnosis, or definition of Insomnia, is difficulty getting to Sleep or staying asleep, or having non-refreshing Sleep for at least one month. If this is you, go get checked out. Then maybe, you, can have Sweet Dreams.
Peter

Sources:
Sleep Deprivation - Sleep Deprivation Causes And Effects
Web MD - Living With Insomnia: Get a Good Night's Sleep
Pub Med Health - Insomnia

Obstructive Sleep Apnea

Health and Science For Sunday 062809

Hey folks,

OK. Time for me to come clean with all of you out there. I haven't been feeling well. I'll be honest. This is going to be a little difficult for me to share this with you because I really do NOT like talking about myself. But I know many of you have caught on that I have been missing some days, not on "my game" from time to time, and some of you have even asked me flat out. "What's up?"

I got tired of being tired. I mean completely worn out and run down. I bought a bike, and me and Josh go biking nearly every day when I get home from work. I walk MILES a day and even went back to the Gym. I have started eating right and doing some of the things I should do. So what happened? Nothing. I'm still tired.

I'm not talking drowsy after a hard day's work or the exercising thing. I'm talking falling asleep at a red light. Drowsy WHILE driving. Worn out and feeling beat up. I have started going to see some Doctors. I have High Blood Pressure. Debilitating Head Aches, and Heart Burn so bad it makes me sweat. So what is wrong?

Well, after months of blood work, tests, and a handful of medications, I went in for a Cat Scan. They did not like my test results that showed a little something. I went to see a Specialist just this past Friday after leaving the OPNTalk Office and he said this.

"I'm not so concerned about the Cat Scan. It's little. Tiny. We could go in and take it out to see if it is Cancer, but I would rather wait a little bit. Do a Cat Scan in three to four months and see if it grows. But I think that you have Obstructed Sleep Apnea. As a matter of fact. I'm sure you do."

So he wants me to go in and do a sleep study. That is where you spend the night and they monitor you while you sleep. Then I would get fitted for a machine that will make me sound like Darth Vader while I sleep. I haven't decided yet if I'm going to go through all this. But you know me. It got me curious.

Then I remembered when I shared with you folks a while back about Sleepwalking, Anthony posted a comment that lead me to post this. More Serious Sleep Disorders on May 10, 2009

Anthony chimed in and left a link to the Sleeping Disorders Home Page.

Here is what I found when I went to the Link.

Medindia.com - Heart Disease Risk Heightens In Patients With Obstructive Sleep Apnea

Researchers have uncovered a link between obstructive sleep apnea (ie periodic interruptions in breathing throughout sleep) and a hike in the risk of several forms of heart and vascular disease.

What's more, the common sleep apnea thickens sufferers' blood vessels, the study published in the May 1 issue of the American Journal of Respiratory Cell and Molecular Biology claimed.

Emory researchers have found enzyme NADPH oxidase as important for the effects obstructive sleep apnea has on blood vessels in the lung.

Standard treatment for obstructive sleep apnea involves a mechanical application of air pressure. Anything that blunts sleep apnea's effects on blood vessel physiology could reduce its impact on disease risk, senior author C. Michael Hart, professor of medicine at Emory University School of Medicine and Atlanta Veterans Affairs Medical Center said.

Cyclically depriving mice of oxygen - researchers call this "chronic intermittent hypoxia" -- in a way that simulates obstructive sleep apnea gives them pulmonary hypertension. Pulmonary hypertension, which can be life threatening, is a condition in which the right side of the heart has trouble pumping blood because of resistance in the lung's blood vessels.

Chronic intermittent hypoxia forces the blood vessels in the lung to make more NADPH oxidase, Hart and his colleagues found. Mice that lack NADPH oxidase are immune to hypoxia's effects.

NADPH oxidase is a helpful enzyme because it is responsible for making superoxide, a reactive free radical that the immune system uses to kill bacteria. But superoxide also interferes with nitric oxide, a signal that allows blood vessels to relax.

Humans with mutations in genes for NADPH oxidase have recurrent bacterial infections because their ability to fight the bacteria is weakened. Therefore, according to Hart, inhibiting the NADPH oxidase enzyme in the entire body may be harmful, and he favors an indirect intervention.

"We think that strategies to lower NADPH oxidase expression induced by hypoxia may be useful in preventing hypoxia-induced pulmonary hypertension," says Hart.

I had forgotten all about me saying this to him.

Thank you again Anthony. I snore too. Maybe I should add that to the growing list of things my doctors should be checking out. I encourage you all to check out this site. You may find it as interesting as I did.
Peter

Well, I am looking into it even more now that I have been told by the Doctor that I DO have this. All the symptoms that I have been having ARE symptoms of Sleep Apnea. I had the answer right here in front of me thanks to Anthony.

Do not worry. I will do the follow up Cat Scan to see what this little Lymph Node {?} is doing. But I guess I have to decide what to do about what I KNOW I do have. Thank you again Anthony.
Peter

More Serious Sleep Disorders

Sleep Walking is relatively harmless, but what about more serious sleep disorders?

Hey folks,

Last week in the Health and Science Segment, I talked about Sleep Walking. I shared with you that I am a Sleep Walker. But the topic of Sleep Disorders brought up some interesting conversations here and elsewhere.

Anthony chimed in and left a link to the Sleeping Disorders Home Page. Here is what he said.

Anthony said...

"I appreciate you writing this article about sleep apnea. Many people do not realize how dangerous sleep apnea is, and in severe that your blood oxygen level can go down to as low as 40% (normally 97-100%). In addition, snoring is often a symptom of sleep apnea and anyone who snores should see their doctor and ask for a sleep test. There is more information on the Sleeping Disorders Home Page. I have added this page to Digg and StumbleUpon for you."

Here was my response to him.

Hey Anthony,

Welcome to the OPNTalk Blog. Glad to have you. Thank you for adding me.

Thank you very much for the link. I will be checking it out more in-depth when I return to the office a little bit later today.

Stop by again and often, you never know what you may see here. I'll most likely be doing an update on this including your link in the near future.

Thanks again.
Peter

Well, check it out I did. I love the website. It is filled with great and informative information. Take this for example. According to Medindia.com - Heart Disease Risk Heightens In Patients With Obstructive Sleep Apnea

Researchers have uncovered a link between obstructive sleep apnea (ie periodic interruptions in breathing throughout sleep) and a hike in the risk of several forms of heart and vascular disease.

What's more, the common sleep apnea thickens sufferers' blood vessels, the study published in the May 1 issue of the American Journal of Respiratory Cell and Molecular Biology claimed.

Emory researchers have found enzyme NADPH oxidase as important for the effects obstructive sleep apnea has on blood vessels in the lung.

Standard treatment for obstructive sleep apnea involves a mechanical application of air pressure. Anything that blunts sleep apnea's effects on blood vessel physiology could reduce its impact on disease risk, senior author C. Michael Hart, professor of medicine at Emory University School of Medicine and Atlanta Veterans Affairs Medical Center said.

Cyclically depriving mice of oxygen - researchers call this "chronic intermittent hypoxia" -- in a way that simulates obstructive sleep apnea gives them pulmonary hypertension. Pulmonary hypertension, which can be life threatening, is a condition in which the right side of the heart has trouble pumping blood because of resistance in the lung's blood vessels.

Chronic intermittent hypoxia forces the blood vessels in the lung to make more NADPH oxidase, Hart and his colleagues found. Mice that lack NADPH oxidase are immune to hypoxia's effects.

NADPH oxidase is a helpful enzyme because it is responsible for making superoxide, a reactive free radical that the immune system uses to kill bacteria. But superoxide also interferes with nitric oxide, a signal that allows blood vessels to relax.

Humans with mutations in genes for NADPH oxidase have recurrent bacterial infections because their ability to fight the bacteria is weakened. Therefore, according to Hart, inhibiting the NADPH oxidase enzyme in the entire body may be harmful, and he favors an indirect intervention.

"We think that strategies to lower NADPH oxidase expression induced by hypoxia may be useful in preventing hypoxia-induced pulmonary hypertension," says Hart.

Thank you again Anthony. I snore too. Maybe I should add that to the growing list of things my doctors should be checking out. I encourage you all to check out this site. You may find it as interesting as I did.
Peter