With the proceeding age the body experiences some changes in sleep patterns. It is necessary for aged people to alter their lifestyles in order to cope up with sleep problems. It is extremely important to figure out the cause of the problem and search for the appropriate solution.

Some Solutions For Seniors That Can’t Sleep

Senior years are basically meant for relaxation and rest. As all the responsibilities of raising a family get over by this age, we usually think that the sleep problems might recede. But reality often turns out to be very different. Actually sleep problems elevate significantly with the increase in age. More than sixty percent of the senior citizens experience sleep problems. Generally after the age of 65 a person not only sleeps less but also experiences troubled sleep.

Unfortunately seniors that can’t sleep do not seek any treatment for sleep problems. Eventually sleep problems lead to decreased sex drive, poor memory and undue fatigue. Researchers conclude that the factors, which affect sleep patterns in senior citizens, include stress, lack of exercise and pain. Even diseases and illnesses fall among underlying causes as sleep is also affected by the medicines taken by an aged person.

There are some tips, which might work for the seniors that can’t sleep. As the body gets old, the capacity of the body to tolerate chocolates, nicotine or caffeine also decreases, hence the intake of such substances should be limited and especially late in the evening. It is important for the aged to follow a proper and regular schedule, even on weekends. They should get up and go to sleep at the same time everyday. This routine helps the body to understand and regularize sleep patterns. Regular exercise at fixed hours must be included in the daily routine of elder people. Late afternoon is apt but you can also indulge in some light physical activity a few hours before bedtime. These exercise sessions help you to sleep better. Expose your body to natural sunlight during the daytime so that the internal sleep clock can remain well adjusted.

You must not take the help of alcohol to sleep. Not even small amounts should be taken as alcohol makes it difficult to maintain deep sleep during the whole of the night. You may fall asleep quickly by alcohol intake but you are sure to wake up sooner and won’t even feel rested. The general rule is to bring some potential changes to your lifestyle so that you can regulate your sleep patterns. Sleep in a well ventilated bedroom, choose comfortable bedding and avoid any kind of noise and light disturbance. Your bedroom plays a significant role in sleep, hence arrange the room with pastel colored accessories, which are believed to help maintain proper balance levels according to Feng Shui principles.

As you get older you must maintain a balanced diet so that the body can meet the nutrient requirements. Inadequate levels of magnesium and iron also contribute to disturbed sleep. It is advisable not to take heavy meals just prior to going to bed. Your meal should be taken at least a few hours before going to sleep. You can also try some herbal remedies, which are capable of triggering the hormones and neurotransmitters associated with inducing sleep. However it is a must to seek the opinion of a doctor if these remedies do not work for seniors that can’t sleep.

It’s not uncommon for adults to experience sleep loss, but it’s also not impossible to fix the problem. We’ve compiled a few “can’t sleep” tips for drowsy adults.

Can’t sleep again? You’re not alone! Studies show that at least half of the population will experience some form of insomnia during lifetime. While insomnia is slightly more common in children, it tends to last longer in adults. While a single day of stress may result in the loss of a single night’s sleep for a child, adults tend to carry that stress over. And it’s not just stress that causes us to lose sleep. More than any other age group, older adults lose sleep because of medical conditions like obesity or depression.

The good news is that the majority of adults that can’t sleep are experiencing acute or short-term insomnia. These bouts of sleeplessness are not only temporary but are also highly treatable. Here is just a short list of our “can’t sleep” tips for adults:

Avoid any foods or drinks that affect your body chemistry. This includes caffeine, alcohol, processed sugars, and even nicotine. Each of these substances affects your body’s ability to regulate sleep. While alcohol may help you to fall asleep initially, your ability to maintain deep sleep could be compromised, or you could oversleep which in many cases is just as harmful as sleep deprivation and which can also encourage depression. If you have to have your caffeine fix, then have it during the day. Try to choose a more sleep-friendly alternative at night like caffeine-free tea or a glass of warm milk.

Prep your bedroom. Use blinds or dark curtains on your windows, burn candles of a soothing scent, make sure the room temperature is comfortable… Do whatever it takes to make your bedroom a temple of relaxation.

Keep your bed sleep-specific. For many adults their bed remains a comfort zone, but if you talk in your bed, read in your bed, watch TV in your bed, work in your bed, etc you stop associating it specifically with sleep which may make it hard for you to relax when you climb under the covers at the end of the night. Put a desk or chair in your room if it helps, but from now on the only thing you should be doing in your bed is sleeping.

Cut back on naps. We know that for some adults it’s hard to get all the sleep you need in one go, but napping during the day can make it hard to maintain deep sleep at night. Instead of napping for an hour during the day, use that extra hour to get everything done quicker and then go to bed early.

Know when you need more. If you find yourself spacing out during work, church, or school and if you find yourself dozing off during downtime then you’re definitely not getting enough sleep! Too many adults have bought into the myth that they can get by on six hours or less when in truth most adults still need at least seven to ten hours of sleep.

While small bouts of sleep loss are common, you need to know when to see a doctor. If you are experiencing long-term sleep loss, are not reaching the deep sleep stage, or are having trouble sleeping for more than an hour or two at a time, then it’s time to call your doctor. Also, if you feel so tired that it is affecting your ability to think or function then you may have an underlying medical condition that deserves immediate attention.

More Resources:

Do You Have Bad Sleep Habits?
15 sleeping tips to try
Cant Sleep? Tips for Adults, infants and kids
Are white noise machines effective?
Does having Sex help you sleep?

Overview

Narcolepsy is a chronic sleep disorder that is characterized by sudden attacks of sleep. The person most probably experiences disturbed sleep pattern during the night and excessive daytime sleepiness (EDS).

Causes

The cause of narcolepsy is due to the inability of the brain to normally regulate sleep-wake cycles. Studies have discovered that narcoleptics lack hypocretin or orexin, a chemical found in the brain that is responsible for regulating sleep and activating arousal.

Heredity is also found to be a predisposing factor in narcolepsy.

Symptoms

The most common symptoms found in a person with narcolepsy are Excessive Daytime Sleepiness (EDS) and the abnormal REM sleep.

Other symptoms are:

* Cataplexy or loss of muscle control. Narcoleptic persons may experience episodes of sudden loss of muscle control while they are awake. It is commonly triggered by strong emotions.
* Sleep paralysis. This happens either at the beginning or at the end of the sleep wherein the person experiences inability to move or talk.
* Hallucinations. This is characterized by frightening visual or auditory perceptions in the absence of a stimulus. This may take place upon sleeping or upon waking up.
* Wakefulness during the night. People with narcolepsy usual experience problem with falling asleep at night. This condition is sometimes accompanied with elevated heart rate, intense alertness and hot flashes.
* Unusual rapid entry into the REM sleep cycle. This is a unique sleep cycle disorder that is common to narcoleptic people. Normally, people enter the REM or dream phase about 90 minutes after falling asleep, whereas in narcoleptics, they enter this phase immediately right after they fall asleep.
* Microsleep. Narcoleptics experience short sleep episodes that are accompanied with continuous muscle activities like talking.

When to get help

If the symptoms, especially excessive daytime sleepiness (EDS), worsens and seriously disrupts personal or professional life, then seeing a doctor is necessary.

Diagnosing Narcolepsy

There are a lot of ways that are used in order to diagnose narcolepsy in a person, but it may sometimes take a year or more before the doctor can finally role in that it is really narcolepsy.

Diagnostic methods for narcolepsy are Multiple Sleep Latency Test (MSLT), spinal fluid analysis, epworth sleepiness scale and nocturnal polysomnogram.

Treatment

No cure exists for narcolepsy but there are managements for the control and relief of the symptoms. Common recommended treatments include medications, behavioral changes and counseling.Commonly prescribed drugs that can help manage the symptoms of narcolepsy are the following:

* For excessive daytime sleepiness (EDS), central nervous system stimulant medications such as dextroamphetamine, modafinil, methylphenidate, methamphetamine and racemic amphetamine are prescribed.
* For cataplexy and other REM-sleep symptoms, tricyclic antidepressants such as
protriptyline, imipramine, and clomipramine are used.

It may be necessary to reach out to a psychologist, support group, or counselor to help the person and as well as the family to cope up with the emotional effects of the condition.Behavioral and lifestyle changes may also be necessary such as avoiding alcohol, nicotine and caffeine and exercising on a regular basis.

Resources:

Help Your Teeth Avoid The Grind

Grinding one’s teeth is natural when one gets angry or tries to suppress a negative emotion. However, when grinding of teeth occurs involuntarily in sleep then one is surely a prime suspect of bruxism.

Bruxism is nothing but the medical term for unconscious grinding of teeth during sleep. Grinding and clenching of teeth occurs due to causes that are yet to be fully ascertained by research scientists and dentists. That it develops out of stress and anxiety has not yet been proven. Clenching of teeth occurs when a person unconsciously clamps together the top and bottom teeth tightly. Grinding takes place when the top and bottom teeth rub against one another producing a distinct sound which often disturbs the sleeping partners.

Bruxism or grinding teeth in sleep can have serious to mild implications. The symptoms are in most cases easily visible to the patients themselves. This is because a person who has been through a session of grinding teeth in the night wakes up the next morning with pain in the gums, headaches or tooth aches. In fact, in very serious instances it can cause jaw disorders, jaw pain, soreness, severe headaches, earaches, damaged teeth, less sleep and other dental problems. Unchecked bruxism may break down enamel and reduces teeth to stumps. Instead of being dressed with white enamel covers, one often sees yellowish and coarser versions. Absence of enamel enables bacteria to penetrate into the softer part of the teeth and produce cavities. In course of time, the condition may lead to bridges, grooves, root canal implant, partial dentures and even complete dentures. Very long term Bruxism may alter or change the facial appearance of a person. Yet, unlike other diseases it is not life threatening as it involves the teeth only.

Sleep Bruxism often exerts extraordinary power on teeth, gums and joints. Experts estimate that the force exerted by bruxism is three times the force generated during chewing. Some even says that it is ten times as powerful. They point out that it is mainly because mind under unconscious control exerts far more superior strength than mind in active control. During chewing, in a conscious state of human mind, the mind passes out only a part of the strength for teeth while during Bruxism the force is entirely exerted on the teeth only and nothing else.

Bruxism or grinding teeth in sleep involves the following treatment. Experts suggest behavior modification that tells a patient how to rest his tongue, teeth and lips properly, using of teeth grinding mouthguards and getting biofeedback with the help of an electronic device for ascertaining muscle activities and uses of headbands. Of these, the use of teeth grinding mouthguards is more prevalent as they tend to arrest the very grinding process during one’s deep sleep and are easier to use.

Many people who are aware of this condition in them have lost precious sleep in an effort to try to find a remedy to this unusual condition. Since it is not a fatal disease its occurrence can definitely be reduced and even stopped if one consults a good dentist.

Bruxism Facts
1) exert as much as 550 pounds of force per square inch (thats more than normal chewing by about 10 times)
2)Bruxism is responsible for chipping the edges of your teeth and sometimes complete breakage
3) Over 80% of people grind their teeth and do not realize it (women do it more than men)
4) It’s most common at night time.
5) People who grind their teeth do it on average 35 minutes for every hour they sleep.

Repairing damage

If your teeth are damaged they can be repaired by replacing the worn crown of the tooth with prosthetic or fake crowns. Materials used to make crowns vary as some are less prone to breaking than others and can last longer. Crowns are now becoming more and more common and work well for bruxism related restorations.

links:

Great Bruxism Resource
Bruxism Information
Gov resource about bruxism and teeth grinding
Bruxism Forum Posts

When kids can’t sleep, it can be a nightmare for their loving parents. Here are some useful tips on how to handle sleeping disorders in children.

As adults, many of us are reluctant to seek advice when we have trouble sleeping. We assume it’s related to a source of stress or frustration and silently hope that when we solve that problem we will also solve our sleeping problems. But when it’s your child that can’t sleep it’s a whole other issue. The good news is that most sleep irregularities are temporary. Remember that regularity is crucial to good sleeping habits in both children and adults. If your children are not on a steady schedule then it’s time to put them on one. Here is a list of tips that will set your children up for a good night’s sleep:

No caffeine. Ideally kids shouldn’t have caffeine at all, but society and clever marketing have us convinced that it’s an acceptable choice for our children and ourselves. Thus caffeine is a regular culprit when kids can’t sleep. If you are going to allow your children to have caffeine, then make it a special treat and limit it strictly to morning and afternoon meals.

Establish pre-sleep routines. At least an hour before bedtime, your child should start their pre-sleep routine. For most kids, this includes brushing their teeth, bathing, putting on their pajamas, and having a story read to them or having their parents tuck them in. These simple routines can be done at home or while away on vacation and signify to your child both consciously and subconsciously that it’s time to prepare for sleep.

Know what your children need. Many times it’s not that kids can’t sleep, it’s that they don’t want to, but being lenient about bedtime is one of the biggest and most harmful mistakes a parent can make. A surprising majority of the population thinks that eight hours is not only the ideal amount of sleep for them but for their children too. In truth, children between the ages of five and 12 should still be sleeping 9 to 12 hours a night. Progressively later bedtimes for children in this age group have led to a large number of sleep-deprived children. Don’t let yours be among that number!

If your child seems tired during the day and especially if they are falling asleep during the day, then they are not getting enough sleep. Remember to model good sleep behaviors in your own life, and to be considerate of your child’s sleeping needs when you are still awake (lower the TV volume, shut off lights that are visible from their room, etc).

While virtually everyone will have sleep problems at some point in their life, there are some situations that are better handled by professionals. How do you know when to go to a doctor? You should go to a doctor any time that your kids can’t sleep due to physical discomfort. You should also get medical attention if you suspect your child has a sleeping disorder and their sleep loss has continued for an extended period of time. Finally, if your child is sleeping but has irregular sleep patterns or is still tired when they wake up, consult your doctor about possible solutions.

Are you looking for more information about sleepwalking? You can find what you are looking for here.

Overview

Sleepwalking is a type of a sleep disorder that is characterized by series of motor activities, such rising, walking, sitting, and among others, while the person is asleep. The affected person is not conscious during the event of sleepwalking and it may just go unnoticed.

Episodes of sleepwalking occur before the stage of rapid eye movement and are common early in the night. These episodes can last a few seconds and can go as long as 30 minutes or more.

Other terms for sleepwalking are somnambulism and noctambulism. It can affect people of any age but are more common in children 4-8 years old.

Causes

The common causes of sleepwalking are psychological factors such as stress and anxiety. It is hereditary in nature. It can also be caused by lack of sleep, fatigue, or adverse effects to some drugs and alcohol. Mental and neurologic disorders that can cause sleepwalking are seizures, REM behavior disorders, and organic brain syndrome.

Symptoms

The symptoms of sleepwalking may include the following:

* Episodes of rising from a sleep but is still asleep, which usually happens early in the night.

* The person may not respond if communicated, but he may utter words that don’t make any sense. The person’s eyes are open, the pupils are dilated, and there will only be blank stares. The person is very difficult to awaken.

* If the person is not awakened during the incident, he will just return to bed or sleep in another place.

* The person will not remember anything from the event.

* All brain functions return to normal once the person wakes up. If the person wakes up during a sleepwalking episode, then most likely he will have a short period of confusion.

When to get help

If the following occur, it is necessary to visit a doctor:

* If the episodes of sleepwalking become more frequent

* If dangerous activities are being performed while sleepwalking

* If the episodes of sleepwalking are accompanied by other symptoms aside from what is being outlined above

Treatment

Treatment may be unnecessary for sleepwalking as it will cease with time. You need to put away harmful objects in the house or in the person’s room to insure safety.

Lifestyle changes may be necessary such as avoiding the use of alcohol or any of the central nervous system depressants, preventing insomnia, and avoiding stress, anxiety, conflicts, and fatigue.

Short acting tranquilizers may be prescribed in some cases to help reduce episodes of sleepwalking.

Some physicians may recommend the use of polysomnography. It is a type of test that is used to study a person’s sleep cycle and to determine the type of treatment necessary. Stress management, relaxation techniques, hypnosis, psychotherapy, and biofeedback training are some alternatives used to treat sleepwalking.

If the condition still persists, the physician may prescribe medications such as anti-anxiety drugs like the diazepam and alprazolam.

Prognosis

The prognosis for sleepwalking is usually good. Most of the cases just subside over time. Children who experience sleepwalking may stop experiencing it by age 15 without any treatments.

Resources:

Sleep Education

Sleep Walking Resource

SleepWalking Portal

SleepWalking Information Video

Wow, found another great video on my youtube search today. All about Narcolepsy, talks about treatment and the different types of narcolepsy and the poor sleep that people with this sleep disorder have. Talks also about treatment of this disorder and also some of the cutting edge new medications like Xyrem and how its related to GHB.

Brydon

I had a bunch of people email me about Lunesta! Remember I am not a doctor, I just do research on topics people want to know about and display it here. With that said, please follow the medical advice of your doctor

Lunesta is a non-narcotic sleep medicine for adults that aids in falling asleep. It is made especially for persons suffering from insomnia, helping them stay asleep for up to 7-8 hours.

How it Works

Lunesta helps the body fall asleep and stay asleep by enhancing the activity of gamma-aminobutyric acid, which is a chemical in the brain that controls sleep. It induces sleep by relaxing the body and the mind.

Benefits

Good thing about Lunesta is that it does not create drug tolerance, which means that it can be taken either in a short term or long term without losing its effectiveness and as well as without having to depend on the drug.

Some sleep medications will create rebound insomnia once the person stops taking the medication. That means that the person will experience a more severe case of insomnia compared to what he or she experienced before taking a medication. People taking Lunesta will have a low risk of developing rebound insomnia.

Possible Side Effects

The most common side effects of this drug are drowsiness, headache, dizziness, common cold-like symptoms, dry mouth and unpleasant taste in the mouth.

There are also possible serious side effects such as memory loss and anxiety. The person may also experience and manifest abnormal thoughts and behaviors such as agitation, confusion, hallucination, aggressiveness, suicidal attempts and depression. Severe allergic reactions include difficulty breathing, swelling of the throat or tongue and nausea and vomiting.

Risks of Lunesta

Lunesta is not indicated for everyone. Persons that are contraindicated in taking Lunesta are those having health conditions like liver diseases. Persons with history of addiction, drug abuse, drug abuse, mental illness, suicidal attempts and depression are also contraindicated from taking Lunesta. Women who are pregnant, breast-feeding and planning to become pregnant are also not allowed to take the medication.

Availability

Lunesta is available in a tablet form that comes in 1-, 2- and 3-mg.

When to use it

It is necessary to take Lunesta exactly as prescribed by the doctor. It should be taken with a glass of water right before going to bed. It should not be taken during a meal or right after a meal. It is not advisable to take Lunesta together with alcoholic beverages or with medications that can make you drowsy or sleepy.

What Lunesta-users Need to Know

* It is necessary to inform your doctor about all medications (vitamins, herbal supplements, prescription and nonprescription medicines) that you are currently taking because Lunesta may create interactions with some medications that can cause serious side effects.

* Lunesta may cause drowsiness that may last until the following day. It is necessary that you should avoid activities such as driving until you feel fully awake.

* If you still continue to experience insomnia or if it worsens within 7-10 days despite taking the medication on time, you need to call your doctor.

* If overdose occurs, it is necessary to call a poison control center or your doctor for an emergency treatment.

Summary

Sleep deprivation in babies or infants is not very different from sleep deprivation in adults. A number of adults find it difficult to sleep each night and similarly infants also have problems while trying to sleep. The only difference is that the causes of sleeping problems in babies are entirely different from the causes of sleep problems in adults.

In adults sleep problems are usually blamed on the factors like stress, jetlag, depression, work, etc. but what have these factors to do with the babies that can’t sleep ? In fact every child or baby has varying sleep patterns and different sleeping habits. Even the time, when they go to sleep also varies from one infant to other. Usually during the first few months from their birth, babies on an average, sleep for about 16-18 hours per day. The baby may wake up once or twice during this sleeping period but normally falls back asleep on his own.

Babies experiencing sleeping problems usually:

• Find it very difficult to go to sleep

• Wake up quite early in the morning

• Wake up a number of times during the night and have a difficult time in getting back to sleep

Sleeping problems in babies are usually due to the following reasons:

• Babies or young children may want to grab the attention of their parents at all the times.

• The baby may be suffering from some digestive problems like colic.

• The most common reason is that the baby might be hungry and not getting proper feed.

• Sleepless nights are very common the infants start their teething process.

• The baby may be having some serious health ailment.

Some tips to handle babies that can’t sleep:

• If the baby starts crying in the middle of the night, there is absolutely no need to rush there immediately. Most of the times babies stop crying on their own and fall back asleep themselves. Your attention or intervention at each and every cry will provide the baby with a reason to remain awake.

• Make sure that the outside noises are not disturbing your baby’s sleep. If you think that such noises are preventing your baby from sound sleep then you can try to cover up these noises by playing some soft music.

• Do not encourage the baby’s habit of going to sleep in your arms. Try and cultivate the ritual of his falling asleep in the crib. Make sure to select a comfortable crib and provide the baby with soft pillows that can mould perfectly according to the shape of the baby’s head.

• Unless the doctor prescribes, you should never use any infant medication on your own, to make your child fall asleep.

• The market is replete with baby products that help in promoting sleep. These devices are called sleep machines and produce white noise. These machines allow the child to have a restful sleep.

As a responsible parent it is important for you to know when to go to a doctor regarding your baby’s sleeping problems. Despite of all your efforts, if the number of consecutive sleepless nights of your baby keeps on increasing then you must head to a physician for a thorough check-up of your baby.

We were lucky enough to have the zen doctor himself write an article exclusively for cantsleep.com!
I am definitely going to try this, let me know your results! enjoy the article and check out his website.

"Meditation breath therapy has been used over centuries to relieve tension
and stress in the body, mind, heart and spirit. It's a great practice to use
before bedtime because it relaxes the body, softens the drivenness of passing
thoughts, and creates a sense of harmony in your heart and spirit. Over a period
of time, you will find that it is easier to let go and drift off into the
natural embrace of sleep. Be patient and compassionate with yourself. Don't
let your mind talk you out of it. Know that as long as you are sincerely
practicing the breath therapy, you are accomplishing the meditation whether your
mind quiets down or not. Your body can deeply relax even in the midst of passing
thoughts. I have complete faith in you. Trust the method, the process and the
natural wisdoming that arises within your only moment body."

with blessing, Dr. Bonnici
****

A BREATH THERAPY THAT RELEASES
THE COMPASSIONATE EMBRACE OF SLEEP
********
By

Andrew Shugyo Daijo Bonnici, Ph.D.
Humanistic Psychologist & Zen Meditation Master
****

****

****

*As you are lying down on your bed, place both of your hands on top of your
lower belly, one on top of the other, just below your belly button. Begin to
breathe into your lower abdomen and fill it up gently on the inhalation like a
balloon. Don't force the belly to expand, just gently let it expand of
itself. Moment by moment, begin to nurture an intimate relationship with the
precious mystery of Breath.
*

*
As you inhale, breathe deeply into your lower belly and know that you are
breathing in the Healing Energy of All Life. As you slowly exhale, know that you
are releasing the body's natural toxins and the emotional toxins of fear,
dis-ease, worry and anxiety.
*

*Allow each exhalation to release you from the shackles of stress, anger,
tension, doubt and self-pity. Consciously breathing in and breathing out, let
passing thoughts come and go. Just focus on the passage of your breathing.
Continue to rest your awareness in the felt sensation of your lower belly as it
expands and contracts.
*

*Inhale the precious Breath of Life into your lower belly, the Center of your
Body and Being. At the end of your inhalation, in the midst of your pause, sense
the warmth and the expanded skin of your lower belly. There you can feel the
true sensation of Being faithfully, courageously and deeply present in your
Body.
*

*Once again, slowly exhale and release your grasp on all past and future
concerns and worries. Open to the truth that Change and Impermanence are exactly
the Wisdoming Nature of your Whole Life. Know that you are always being Born
again and again moment by moment.
*

*Breath by breath, trust yourself to let go with faith into the resting wisdom
of your only moment body. Have deep confidence in your ability to drop your
awareness from your head into the center of your lower abdomen. Let that lower
belly sensation relax your whole being. Enjoy that warm sensation and gently
drift into the compassionate embrace of sleep.

View Dr. Bonnici's Homepage at
http://www.zendoctor.com
Visit his Spiritual Social Network at:
http://www.zendoctor.ning.com