Wednesday, November 30, 2011

Performance Sheets Sheex Review for Sleep Comfort Bedding

What are the best sheets on the market today? There have been many articles and advertisements lately on Sheex bedding. Sheex Inc. was founded by Susan Walvius and Michelle Marciniak, two former basketball coaches at the University of South Carolina. Susan Walvius graduated from Virginia Tech in 1986 a went on to coach Division I women’s college basketball for 21 years starting as an assistant coach at Bradley University and finished her career at the University of South Carolina in 2008. Michelle Marciniak graduated from the University of Tennessee, was an 11 year veteran of USA Basketball and was then the assistant coach for USC until 2008.

[caption id="attachment_1674" align="alignright" width="300" caption="Sheex Sheet Sets"][/caption]

Susan thought of putting athletes in anything cotton, but has found the latest performance fabrics to be softer and breathable as well as moisture and temperature controlled. That’s why she found that introducing these fabrics to bedding made the perfect sense. Michelle and Susan came together to incorporate these fabrics into their luxurious bedding line. Their Sheex mission is to provide active lifestyle consumers with a superior alternative to traditional cotton bedding. Their next generation products are designed to offer the finest in sleep and comfort. Their sleep comfort bedding is infused with the finest materials and performance benefits that consumers appreciate.

As you know your body’s temperature and sleep quality are closely related. Your body experiences a slight drop in temperature right before you fall asleep. Traditional sheets trap heat that can disrupt sleep while the Sheex performance fabric breathes better allowing your body to cool off enabling and maintaining optimum conditions for sleep.

As your quality and quantity of sleep improves so does your heart rate, mood, weight loss, energy levels and athletic performance. So Sheex sheets improve your overall health and well-being so you can achieve your top performance each and every day. Sheex are made from the same high-tech material as most of the worlds advanced athletic apparel, doing for your sleep what it does for those on the court, field and track. Their website states the performance sheets are soft and silky, offer a four-way stretch for unrestricted movement, plus breathe 50% better and transfer heat two times more effectively than traditional bedding for a deeper, more restorative sleep. The fabric, 82% Microfiber Polyester, 18% Lycra Spandex, wick moisture away from your skin (wick or wicking refers to technical fabrics that move sweat away from the skin to the outer surface of the fabric, where it evaporates.) to keep you dry and comfortable. Easy to care for, like athletic wear, Sheex are fading, wrinkle and shrink resistant. To wash, simply use cold water and choose a regular cycle with no bleach or fabric softener and no fabric dryer sheets. Tumble dry on low, and don't worry about ironing. They dry three times faster than traditional bedding, meaning less time in the dryer.

Due to their four-way stretch the fitted sheets stay in place on all mattress types. Twin mattress size dimensions are 39” x 75” and Twin Extra-Long 36” x 80” (most beds in college dorms are twin extra-long) sets come with one flat sheet, one fitted sheet and one standard pillow case. Full size bed measurements are 54” x 75” and dimensions of a Sheex Queen Set sheets are 60” x 80”. Full (Double) and Queen sheet sets fit mattresses up to 15” deep and include two standard pillowcases. How big is a king size bed verses a California king? King size is 76” x 80” and California king beds are 72” x 84” the set includes two king size pillowcases, 20” x 40”. The king flat: 108” x 102” and fits pillowtop and extra deep mattress up to 20 inches. Additional pillowcases are available separately. They come in Ivory, White, Pewter, Espresso, Khaki and Black. Mix and Match the colors. You can purchase Sheex direct from their website, other online retailers including Amazon and Bed Bath and Beyond or in your local department store.

Can Sheex be the best sheets for you? Here are some Sheex sheet reviews from Amazon:

1) I purchased these sheets after reading many, many reviews. Most of them were positive, although few mentioned issues such as being too warm and being scratchy on your feet. I decided to invest the money and purchase them anyway...and I wish I hadn't. They are beautiful sheets and they feel very luxurious in your hands, but the issues that the few negative reviews mentioned were exactly what my problems were. The first night I used them I woke up with a huge sweat. I've never experienced that before with any sheet or comforter I've ever had. I don't really sleep cold, but I definitely have never woken up sweating. Also, the sheets were TERRIBLY scratchy on my feet. I take very good care of my skin - including exfoliating often and putting lotion on my feet every single night before bed - and these sheets made me feel like the skin on my feet was made of sandpaper. It bothered me so bad that I purchased a grinding stone and scrubbed my feet for 30 minutes - but it didn't help one single bit. I couldn't stand to move my feet at all with these sheets, and it drove me nuts.

On a more positive note, if you normally sleep very cold or are 100% positive that you have feet like a baby's bottom, you will probably really, really enjoy these sheets. I really wish I had liked them, and I really wish I

2) I have been sleeping on a set of white sheex for about three weeks. They feel a little cooler than cotton when I get into bed, but they do not build up or retain heat even after a few hours of reading. The fitted sheet has elastic all the way around the edge and the fabric stretches easily to fit my thicker than normal pillow top mattress. I have washed them four times in hot water with a high heat dryer cycle and there has been no loss in elasticity. I live in a desert climate but they do not build up static electricity, even fresh out of the dryer or when I sleep in a shirt made out of the same type of fabric. I use dryer sheets out of habit, but sheex don't retain fragrance like cotton and since the sheets are so soft to begin with, there's not much point. These sheets don't wrinkle at all and stretch to fit the mattress very snugly, making the bed look the same on wash day as when it was first made up.

The pillow cases are roomy and will stretch to fit pretty much any size pillow - this fabric is very, very elastic. If I were to spin the pillow over my head the pillow case would stretch to twice its length, but then snap back with no problems.

My only minor complaint is that, unlike cotton, the fabric sometimes snags on the sides of my feet where the skin is rough. Socks solved this. (or maybe a good pedicure) Overall, this is a good product for those who value quality sleep.

3) My husband was excited to try these sheets as he usually gets very warm at night. I too can sometimes get too warm at night so was interested to see how these would work for both of us.

-They are like soccer shirt material (if you like that).
-They seem to be made well, won't fall apart easily
-Have lots of stretch (great for tempurpedic beds)
-They seem to wick away warmth, the first night I felt cold
-I did get warm (but I did not sweat like cotton) the second night using these sheets
-My husband didn't notice enough of a difference to justify the price.

[caption id="attachment_1673" align="alignright" width="300" caption="Two Standard Sheex Pillowcases"][/caption]

-They are a strange heavy so they get caught up on you when moving
-Feel terrible on my feet, like I have sandpaper feet
-I think they smell terrible! I do have a sensitive nose so maybe not everyone will notice, but that polyester/spandex smell was gross to me.

Want to try Sheex for less before you buy a set of sheets? Purchase a set of king size pillowcases for $60.00 or a SHEEX Performance SLEEP-SAX for $80.00. Sheex Facebook page is also giving away a travel pillow for one lucky winner selected at random. You have to caption a photo of Michelle’s niece. But hurry it ends on 12/4/11. If you haven’t signed up at Bed Bath and Beyond you can receive a 20% discount on you first order that would give you $10.00 off a set of standard pillowcases.

The content provided in Performance Sheets Sheex Review for Sleep Comfort Bedding is for information purposes only, intended to raise the awareness of different solutions for you or your families sleep problems and should not be considered medical advice. For medical diagnosis and treatment, please see your qualified health-care professional.

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Sunday, November 27, 2011

2011 Best Sleep Gadget Gifts

Black Friday has come and gone and many of us are now feeling a little sleep deprived. Most of us will catch up on our lost sleep by the time the weekend is over, but some live with sleep deprivation daily. If you know someone that can’t sleep or shows symptoms of insomnia like lack of focus, irritability and/or slow motor function you can help them by giving the gift of sleep this Christmas. Here are some of the 2011 best sleep gadget gifts offered this year.

[caption id="attachment_1665" align="alignright" width="300" caption="Jawbone Armband Monitors Sleep and Exercise - Great Gift"][/caption]

UP by Jawbone is one of the hottest items selling this month. This product fits snugly over your wrist with a band of tiny sensors that monitors and records data on sleep and exercise. The information can be downloaded on iPhones and other compatible devices. The company states that their product can measure phases of sleep by using algorithms to generate a personal graph on how much deep, restorative sleep the user is getting. This toy for adults will keep track of every step, eating pattern and REM cycle for those that like to be aware of what’s going on with their bodies. The company says you can set an alarm that wakes you with a gentle vibration in a phase of sleep when you are likely to feel most refreshed, within 30 minutes before the time you set. The UP uses movement to measure exercise and sleep patterns, while allowing users to track eating habits with a photo journal. It's available here: Jawbone UP Band and at retailers including Best Buy, Apple and Target.

SleepTracker Pro Sleep Monitoring Watch is a similar high-tech sleep tracking device worn on the wrist that monitors sleep cycles. You can also program your desired wake-up time at the end of a sleep cycle when you will feel refreshed and rested opposed to waking during the middle of a cycle causing you to wake up groggy and fight afternoon sleepiness.

The Chillow Pillow is for those that suffer from night sweats or for those that need to cool down to fall asleep easy, like people living in warmer climates. Studies have shown that a cool brain sleeps better. This sleep gadget slips into your pillowcase for easy use. See Chillow Pillow for more information on this product.

BioBrite Sunrise Clock has a dawn lamp that helps you to fall asleep and wake you up. This SunRise Clock at Amazon is derived from medical research on light and human behavior. In the early morning, the biological clock is sensitive to low intensity light. So, waking to a slowly increasing light can result in a smoother, more natural transition to wakefulness. It features an audible back-up alarm, the ability to set dawn and dusk cycles of 15, 30, 60, or 90 minutes, fade to nightlight, adjustable display brightness and more. If you know someone that travels over time zones or works the late night shift and needs something to regulate their internal sleep/wake cycle this light product may help. BioBrite Pearl with White Noise models can mask distracting sounds and lull you to sleep faster. It can cover up the sound of street traffic or a snoring roommate. The white noise can be programmed to fade out as the sunset light goes out, or stay on all night.

[caption id="attachment_1664" align="alignright" width="300" caption="Clocky Run and Hide Alarm Clock - Great Christmas Sleep Gift for kids and young adults. Especially heavy sleepers."][/caption]

Sleep software like Pzizz is a set of sleep inducing soundtracks to help the individual to fall asleep. The POWRNAPS Sleep System works to help you feel rested, relaxed and rejuvenated while easing tension and reducing stress and worry. The POWRCombo provides both the NAP26 and Easy2Sleep to help you achieve balance in your week. People who are in sleep debt, work irregular shifts or travel in different time zones will benefit from the POWRNAPS Sleep System Combo Pack.

Nanda White Clocky Run & Hide Alarm Clock w/ Wheels actually leaps off the night stand and rolls around on the floor while sounding an alarm or playing music. Clocky would be a great gift for waking heavy sleepers and for youths, teens and college kids. If rolling alarm clocks aren't your thing, there are always flying ones. When your alarm goes off, Flying Alarm Clock goes flying into the air. To turn off the alarm, you must physically retrieve the propeller piece, which can fly as high as nine feet in the air.

Sleepsonic Regular Size Speaker Pillow can be used with any portable MP3 player. It delivers clear sound straight to your ears and won't disturb your significant other. Also compatible with CD players and TVs, Sleepsonic users report benefits in the areas of tinnitus, insomnia and hypertension.

The Sweet Dreams Contoured Sleep Mask blocks out light and comes with a set of earplugs. See Amazon reviews here:Dream Essentials Sweet Dreams Contoured Sleep Mask with Earplugs and Carry Pouch, Black

Got kids? Then take a look at this. The Cloud b Sleep Sheep Four Soothing Sounds From Nature will help your baby go to sleep and will make your travels a lot easier.

Jukusui-Kun Robotic Bear Pillow wants to help with snoring folks. Snoring may seem harmless, but it’s a serious health threat: Snoring and sleep apnea put your at risk for a slew of health ills ranging from metabolic syndrome to stroke. At 19th International Robot Show, Tokyo’s Waseda University recently unveiled a brand-new sleep gadget: a robotic teddy bear that touches you when you snore. The bear monitors decibel levels “raises a paw to tickle the face” when snoring gets too loud. Its name: Jukusui-kun, translated as “Deep sleep”. Besides that, the fingers of the person sleeping on the pillow will be connected to a saturation meter. Using the snoring volume and the saturation level as input, the pillow bear will correct your sleeping behavior by tickling your face. The aim is, of course, to get the person to move the position of the head as is demonstrated in the video below:

At this time, this is just a prototype and is not commercially available.

[caption id="attachment_1666" align="alignright" width="300" caption="Say "I Love You" pillowcases Great Gift for Long Distance Relationships"][/caption]

Not looking for a sleep gadget but a cute sleep gift for your loved one? Let your pillow talk be your pillow talk with these:BoldLoft "Say I Love You" Body Pillowcase-Christmas Gift Ideas for Couples,Romantic Christmas Gifts for Him or for Her,Cute Christmas Gifts. Whether you are together or a distance apart, they are perfect for reminding you both to say I love you each and every night and each and every day. They come in different sizes; standard or body pillow and with different sayings.  Check them out!

The content provided in 2011 Best Sleep Gadget Gifts is for information purposes only, intended to raise the awareness of different solutions for you or your families sleep problems and should not be considered medical advice. For medical diagnosis and treatment, please see your qualified health-care professional.

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Friday, November 25, 2011

Dont Worry Sleep Easy

Here is a little poem I have learned
About the folks that toss and turn
Don’t worry, sleep easy
In every life we have some trouble
Not sleeping will make it double
Don’t worry, sleep easy

[caption id="attachment_1660" align="alignright" width="271" caption="Life can't be all that gloomy, think of the things you are grateful for..well it tis the season."][/caption]

If you can’t get things out of your head
When you lie down and go to bed
Don’t worry, sleep easy
Think of things that bring you joy
Not of thoughts that can annoy
Don’t worry, sleep easy

Be like those that are so happy
And not like those that feel crappy
Don’t worry, sleep easy
Play some music ease your mind
Leave all your troubles far behind
Don’t worry, sleep easy

Running short of money
Hate fighting with your honey
Don’t worry, sleep easy
Cause when you worry
Your sleep will suffer
Daily life will be much tougher
So, don’t worry, sleep easy

This is a little poem I have learned
About the folks that toss and turn
Don’t worry, sleep easy
Listen to what I have to say
And keep your troubles far away
Cause when you worry
You will sleep a lot less
Life can be hard, I must confess
So don’t worry, sleep easy

[caption id="attachment_1659" align="alignright" width="294" caption="Don't Worry Sleep Easy - Feeling a little sleep deprived after Black Friday"][/caption]

Don’t worry it will soon past
Troubles never seem to really last
Don’t you worry, sleep easy
Whatever it is I know it can keep
Cause my dear, you need some sleep
So don’t worry, sleep easy

A Sleep Easy hopes that everyone had a Happy Thanksgiving and a successful Black Friday. Some of us are feeling a little sleep deprived from all their shopping, but luckily we have a long weekend to catch up on our sleep. The content provided in Don't Worry, Sleep Easy is for information purposes only, intended to raise the awareness of different solutions for you or your families sleep problems and should not be considered medical advice. For medical diagnosis and treatment, please see your qualified health-care professional.
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Saturday, November 19, 2011

Sleep Facts

The world record of no sleep is 18 days, 21 hours, 40 minutes during a rocking chair marathon. The record holder reported hallucinations, paranoia, blurred vision, slurred speech and memory lapses.

People can take cat naps with their eyes open (I have personally witnessed this and it is creepy), so without medical supervision it is really impossible to tell if someone is really awake or not.

[caption id="attachment_1654" align="alignright" width="300" caption="Sleep Facts - Do you feel tired? You could be even if you don't feel you are."][/caption]

If it takes you more than five minutes to fall asleep easy it means you are sleep deprived. Ideally it takes around 10 to 15 minutes to fall asleep, you are tired enough to sleep deeply, yet don’t experience afternoon sleepiness.

Parents with new born babies will lose 400-750 hours of lost sleep in the first year. In fact, parents who lose sleep by children have a tendency to develop insomnia later in life. The best way to avoid this condition is to establish healthy sleep habits with their children when they are young.

REM sleep occurs about 90 minutes after falling asleep and totals about two hours a night. The discovery of REM (rapid-eye-movement) wasn’t recorded until 1953, because scientists were concerned about wasting paper.

Dreams occur not only during REM sleep, but also in non-REM sleep. REM dreams are considered to be out of the ordinary often strange and a bit unusual to the dreamer, while non-REM dreams are more repetitive and a taken from daily events. If you are concerned with your work or family you may dream about it in your non-REM sleep phase. During an REM dream your eyes move, suggesting that the dream process is similar to watching a movie. Some scientists believe that our dreams are from long-term memory or that we dream about times in our lives that are worth remembering, while others think that we dream of things worth forgetting to eliminate interrelated memories that would otherwise clutter our mind. REM is crucial for cementing new information into long and short-term memory. Research suggests that it is during REM sleep that we file away everything we learn. While some dream specialist see the importance of dreams through dream interpretation, others feel dreams do not serve any purpose at all bur a by-product of sleep and consciousness.

REM sleep may help developing brains mature as premature babies are thought to have 75% REM sleep which is 10% more than full-term babies.

Moms don’t get enough sleep to stay mentally and physically energetic as your body needs 7-8 hours of sleep every night so your mind and body can repair and replenish themselves. Women who suffer from a sleep deficit not only feel sluggish but often suffer from depression.

In a 1998 study scientist found that by shining a bright light on the backs of human knees can reset the brains sleep/wake cycle. To this day, they have found no explanation why it works. The British Ministry of Defense researchers can reset soldier’s body clocks so they can go without sleep for up to 36 hours. Tiny optical fibers embedded in special glasses project a ring of bright while light around the soldier’s eyes, misleading them into believing they just woke up. When you are exposed to bright light, your serotonin increases, which helps keep you awake.

Visible light wavelengths affect our sleep. Blue light has a wavelength of 455-492 which means it has a higher frequency. So, blue light is continuously bombarding the eye, causing you to stay awake. Red light has a wavelength of 622-780 which has the opposite effect and helps you sleep. If your digital alarm clock emits blue or white it can disrupt your sleep cycle even if you aren’t fully awake. This light can turn off the production of melatonin which is a key sleep chemical.

If you stay up for seventeen hours it will lead to a decrease in performance equal to a blood alcohol level of .05%. The 1989 Exxon Valdez oil spill, the Challenger space shuttle disaster and the Chernobyl nuclear reactor accident have all be suspect of human error caused by sleep deprivation. Fatigue has been reported in one of six fatal road accidents.

If you are planning on a night on the town, get plenty of rest first. Five nights of sleeping less than 7 hours can cause sleep deprivation that lessens your tolerance for alcohol. Three drinks will have the same effect as six would if you had gotten enough rest. Alcohol is not a sleep aid. It might help you to get to sleep easy, but you will lose restful deep sleep and you won’t dream much.

Not only exposure to light during the night, but exposure to noise can also be a great sleep stealer. Unfamiliar and familiar noise heard during the first two hours and the last two hours of sleep have an effect on your sleep cycle even if you do not wake up.

Your natural alarm clock that wakes you up when you need to is caused by a stress hormone adrenocorticotropin. What’s even more interesting is that we have conscious control over this hormone. When adrenocorticotropin was studied in humans, participants who were told they would be woken at an early time had higher levels of this hormone in comparison to those who had no anticipation of waking. Therefore, simply telling yourself you need to wake up early might just be enough to prime your internal alarm.

Sleeping pills not only suppress REM sleep but if you suffer from insomnia caused by losing a loved one, can disrupt the grieving process.

Another sleep stealer is room temperature, your body’s temperature and the brain’s sleep/wake cycle are closely linked. Hot summer nights cause restless sleep because in order to fall asleep we must cool off. Best sleep temperature ranges between 65 and 69 degrees and possibly cooler if suffering from night sweats caused by menopause or cancer treatments.

[caption id="attachment_1656" align="alignright" width="300" caption="Snoring causing daytime sleepiness? Might be sleep apnea."][/caption]

Do you snore? 10% of snorers have sleep apnea a disorder that causes the individual to stop breathing for a short period of time up to 300 times a night. Sleep apnea is associated with heart attacks and stroke. If not related to sleep apnea, snoring occurs only during non-REM sleep. Not everyone who snores has sleep apnea, and not everyone who has sleep apnea snores. So how do you tell the difference between regular snoring and a more serious case of sleep apnea? The biggest telltale sign is how you feel during the day. Normal snoring doesn’t interfere with the quality of your sleep as much as sleep apnea does, so you’re less likely to suffer from extreme fatigue and afternoon sleepiness during the day. It is very important to contact your doctor if you or your sleep partner constantly snores, has pauses in breathing or gasps for breath while sleeping.

Teenagers need as much sleep as small children, about 10 hours, while those over 65 need at least 6 hours (with a good afternoon nap, I’d say :) ) An average adult 25-55 7-8 hours should be enough. 18-24 year olds who don’t get enough sleep (8-10 hrs) suffer from impaired performance more than older adults. Women need up to an hour of extra sleep compared to men and according to some studies are more prone to depression, if they don’t get it.

Feeling tired? Did you know after a few days of sleep deprivation you aren’t aware of feeling tired in spite of lower levels of alertness, moodiness or decreased physical performance. Experts believe that one of the most alluring sleep stealers is the internet. So, turn off your computer, put down that video game controller and go get a good night’s sleep.

The content provided in Sleep Facts is for information purposes only, intended to raise the awareness of different solutions for you or your families sleep problems and should not be considered medical advice. For medical diagnosis and treatment, please see your qualified health-care professional.

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Tuesday, November 15, 2011

Milwaukee Ad States Dangers of CoSleeping

In a recent ad campaign in Milwaukee that shows two individual posters of babies (one white, one black) lying bed next to a large knife stating that “YOUR BABY SLEEPING NEXT TO YOU CAN BE JUST AS DANGEROUS. The second leading cause of infant mortality in Milwaukee is SIDS (sudden infant death syndrome) which is often the result of unsafe sleep. The Department of Health’s website reports that unsafe sleep includes co-sleeping or sharing the bed with their parents.

[caption id="attachment_1647" align="aligncenter" width="402" caption="Milwaukee's Dangers of Co-Sleeping Ad"][/caption]

The Journal Sentinel said Milwaukee has an infant mortality crisis and that 30 developed and under developed countries have better infant death rates. In 2009, Milwaukee’s infant mortality rate was 10.4 deaths for every 1000 live births and the racial breakdown, was 5.4 for whites and 14.1 for blacks, according to the city’s health department. The city has set a goal to reduce the infant mortality rate for blacks by 15% and the overall rate by 10% by the year of 2017.

Comments from pro co-sleeping parents have had negative response to the ads stating that sleeping with children if done safely can be harmless, even beneficial according to Ask Dr., a parenting website. Milwaukee ran a similar ad a year and a half ago and received a positive result as parents called the Health Department to receive a free Pack ‘N Play. The Mayor, Tom Barrett said he will take the heat for the ads because some zip codes in Milwaukee have infant mortality rates higher than Third World countries and that’s unacceptable. He continued to state that if the ads make people uncomfortable, it will be a lot less uncomfortable than having a baby die next to them from co-sleeping, a cause of death that is so preventable.

[caption id="attachment_1649" align="alignright" width="277" caption="Co-Sleeping Good or Bad for Children?"][/caption]

What do you think? Dr. Sears has written two books on the subject, The Baby Sleep Book and SIDS: A Parent's Guide to Understanding and Preventing Sudden Infant Death Syndrome. He and his wife have co-slept with every one of their eight babies and he has advocated the practice throughout his 35 years of being a pediatrician. He’s come to the conclusion that co-sleeping, if practiced wisely and safely, can actually lower the risk of SIDS, and here's why:

Co-sleeping helps your baby rouse himself: New research has shown that in most cases, SIDS is caused by a baby's inability to arouse himself from sleep. Normally, when something occurs that threatens your baby's wellbeing, such as difficulty breathing, he will automatically wake up. For reasons that are still unknown, in some babies, this protective mechanism does not go off, and so these babies are more at risk for SIDS.

This is where the positive aspects of co-sleeping come in. Dr. James McKenna, director of the Mother-Baby Sleep Laboratory and Professor of Anthropology at the University of Notre Dame, has conducted numerous studies of mothers and babies who were co-sleeping and night nursing. His group of researchers found that mom and baby share similar patterns of sleep arousals, what we call "nighttime harmony." They drifted in and out of sleep stages in a similar, but not always identical, pattern. Some SIDS researchers believe that this is a factor in baby's protective arousal mechanism. This harmony may also be related to a psychological synchronicity between co-sleeping mothers and their babies: The co-sleeping mom is more likely to subconsciously sense if her baby's health is in danger and wake up.

Researchers also believe that the carbon dioxide you exhale when you sleep close to your baby may help stimulate her breathing. Plus, co-sleeping infants tend to automatically sleep on their back, in order to have easier access to nighttime feedings. Back sleeping has proved to be one of the top risk-reducers for SIDS. Meanwhile, babies who sleep separately from their moms have been shown to experience a decrease in the amount of REM sleep, the state of sleep in which protective arousal is the most likely to occur.

Co-sleeping is a common practice worldwide: The rate of SIDS is lowest in cultures that traditionally share sleep, such as Asian. While there could be many other factors contributing to the lower incidence of SIDS in these cultures, all the population studies I've seen have come to the same conclusion: Safe co-sleeping lowers the SIDS risk.

Co-sleeping warnings are based on imprecise science: I began my pediatric career in academic medicine and teaching in university hospitals. At that time, I learned an important lesson about scientific research: When the conclusions of a scientific study and common sense don't match, suspect faulty science. Both Dr. McKenna's writings and my two books mentioned above contain information that proves the original studies that triggered the "alarm" about co-sleeping were flawed.

In addition, scientists have yet to come to a universal agreement on the definition of co-sleeping. I've always considered co-sleeping to mean bed-sharing or sleeping within arm's reach of mother; however, it can also be defined as simply being close to mom or sleeping in the parents' bedroom. No matter your interpretation, you will find general agreement among all SIDS researchers, pediatricians, and the American Academy of Pediatrics that sleeping in the same room with parents lowers the risk of SIDS.

Co-sleeping is as safe as the conditions you practice: For obvious reasons, parents under the influence of alcohol, drugs, or medications that interfere with normal sleep patterns should never have their baby in their bed. Other safeguards to employ:

• Sleep in a king-size bed if possible, to give everybody enough room.

• Be sure there are no wide crevices between the mattress and the guardrail or headboard that your baby's head could sink into.

• Never allow infants to sleep in the same bed with siblings or caregivers - they may not have the same awareness of a baby's presence that parents do.

• Don't fall asleep with your baby on a surface that isn't firm, such as a couch or a beanbag chair; she could suffocate by getting wedged between the cushions.

Many parents have resolved co-sleeping worries by using a bedside co-sleeper: a crib-like bed that attaches securely to the side of your mattress. This allows you to have your own sleeping space on your bed, while your baby sleeps within arm's reach for easy nursing and comforting.

References: and

The content provided in Milwaukee Ad State Danger of Co-Sleeping is for information purposes only, intended to raise the awareness of different solutions for you or your families sleep problems and should not be considered medical advice. For medical diagnosis and treatment, please see your qualified health-care professional.

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Thursday, November 10, 2011

Facts about What Causes Restless Legs Syndrome RLS

Here are some basic facts about what causes restless legs syndrome. What is restless legs syndrome? Restless legs syndrome (RLS) is a neurologic disorder characterized by throbbing, creeping and painful sensations in the legs and an irresistible urge to move them. The sensations are typically worse during periods of inactivity and usually strongest at night. The symptoms are improved with activity. For this reason, people with RLS generally have insomnia, which may be severe. There are no known cures for restless leg syndrome, but some individuals have experienced a temporary remission.

[caption id="attachment_1640" align="alignright" width="205" caption="What causes restless legs syndrome?"][/caption]

About 3% of adults in the United States are thought to have moderate to severe form of RLS, while an additional 5% have a milder case. The one million children who suffer from RLS have been misdiagnosed with having growing pains. In adults RLS has been misdiagnosed as stress or nervousness, but this syndrome isn’t a psychiatric condition. One cause of restless leg syndrome is that it is a side effect from taking allergy, anti-psychotic or anti-nausea medicine. Other causes of restless leg syndrome could be the result of an iron deficiency or just by being pregnant. New research has associated restless leg syndrome during pregnancy is related to increased estrogen levels. This link may better help researchers find better treatments for RLS in years to come. Many people with RLS have periodic limb movement disorder (PLMD) that is related to a motor disorder characterized by involuntary, repetitive, jerking movements that interrupt sleep.

People with restless legs syndrome symptoms find it difficult to fall asleep easy at night, causing insomnia. Symptoms are known to worsen as the day goes on especially if they are lying down or sitting for a period of time. Because of the irresistible urge to move their legs sufferers find temporary relief by getting up and moving about.

Some restless leg syndrome remedies include; reducing or eliminating caffeine, alcohol and tobacco, include moderate exercise program in your daily routine, leg messages and a warm bath. For extreme cases some drugs are available for temporary relief of RLS symptoms, but experts agree that long-term prescription drug use can aggravate symptoms, interact with other medications or health issues and cause a dependency in the long run.

What are the risk factors that increase your chance of getting RLS…RLS has been linked genetically and usually runs in families, some women experience restless leg syndrome in pregnancy (but symptoms usually disappear after they give birth), low levels of iron, Northern European descendant, diabetes, chronic kidney failure, chronic varicose veins, radiculopathy, anemia, cancer, chronic obstructive pulmonary disease, rheumatoid arthritis, certain medications, and drug withdrawal.

Symptoms may include: Feelings of tingling, creeping, pulling, prickling, "pins and needles," or pain in the legs at rest, a strong urge to move, restlessness, difficulty sleeping, and hypersomnia. Symptoms can begin at any age but are more common for those that are older than 60. For those over the age of 60 an underlying condition is usually associated with their RLS such as heart disease, impotency in men and damage to the nervous system. Their doctor will ask them about their symptoms and medical history as well as perform a neurologic and physical exam. There is no specific test that will diagnosis RLS but many tests check for conditions that trigger RLS including blood work for low levels of iron, electromyography (EMG) to study leg muscles and a sleep study to monitor leg activity during sleep. There is no cure for restless leg syndrome the doctors treat the symptoms according to severity of the condition.

Treatment for mild cases of RLS may include: leg massage, heating pads or ice packs, hot bath, supplements of vitamins B, C, E, foliate or magnesium, keeping a sleep routine and avoiding medications that trigger RLS. Sometime treatment of the underlying condition will ease or reduce RLS symptoms; like an iron supplement for an iron deficiency, caused by anemia or not.

RLS treatment for severe cases include benzodiazepines, gabapentin and dopaminergic agents. READ more about benzodiazepines and gabapentin here: MYGABA Gabapentin or Benzodiazepine or GABA Supplement. Transcutaneous electric nerve stimulation is sometimes used as a treatment of restless leg syndrome that is applied right before bedtime to reduce leg jerking.

[caption id="attachment_1641" align="alignright" width="186" caption="Restless leg syndrome symptom: Legs nerves on Pins and Needles"][/caption]

Natural remedies for restless legs syndrome include; reducing or eliminating foods, beverages and supplements that stimulate the body such as cola beverages, chocolate, wine, St. John’s wort, sexually stimulating herbs and especially over-the-counter cold medications.

Exercise or walk daily for at least an hour. Try valerian or a magnesium supplement to improve the quality of sleep. Massage therapy or acupuncture could benefit as well as weight loss.

Some people claim that vitamin B may reduce the frequency, intensity, and duration of night time leg cramps, but more research is needed to determine whether B vitamins really work. B vitamin supplements are best taken in the early part of the day in a low dose. High doses of B vitamins could cause insomnia. Consult with your doctor before taking any vitamins, minerals or supplements as they may interfere with other medication or medical conditions. We at A Sleep easy don’t have all the answers about RLS, because healthcare professionals don’t have all the answers either. I just hope this article has been informative and maybe will at least offer some ideas or questions you can bring up with your physician in determining the best treatment for your RLS.

The content provided in Facts about What Causes Restless Legs Syndrome RLS is for information purposes only, intended to raise the awareness of different solutions for you or your families sleep problems and should not be considered medical advice. For medical diagnosis and treatment, please see your qualified health-care professional.

When purchasing a supplement on line it is recommended that you do not solely rely on the information presented. The information and statements regarding their products have not been evaluated by the FDA and are not intended to diagnose, treat, cure or prevent any disease or health condition. Therefore, they (the online distributor) and assumes no liability for inaccuracies or misstatements made about the products.

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Wednesday, November 9, 2011

MYGABA Gabapentin or GABA Supplement or Benzodiazepine

What is GABA? Gamma-Amino Butyric acid (GABA) is an amino acid which acts as a neurotransmitter in the central nervous system. It inhibits nerve transmission in the brain, calming nervous activity. As a supplement it is sold and promoted for these neurotransmitter effects as a natural tranquilizer and an anxiety suppressor. Neurotransmitters are the chemicals released from one cell to another. Major neurotransmitters are serotonin, dopamine and GABA. The neurotransmitter serotonin is produced from the amino acid 5HTP and GABA is mainly produced from the GABA amino acid glutamine. GABA functions as an inhibitory neurotransmitter meaning that it blocks nerve impulses. Without GABA the nerve cells fire too often and too easily. Anxiety disorders, panic attacks, seizure disorders, headaches, Parkinson’s syndrome and cognitive impairment are related to low GABA activity. A deficiency of GABA and 5HTP can cause health and mental illnesses, especially mood and sleep disorders. Both GABA and 5HTP have a calming effect on the brain that can relieve anxiety.

MYGABA or Gabapentin is drug that is prescribed for epilepsy, nerve pain associated with diabetes or shingles, restless leg syndrome (RLS) and can be used to reduce hot flashes and/or night sweats for women going through menopause or breast cancer. MYGABA should be taken as directed by your doctor. Because it takes time to build up and subside in your system taking more or less of MYGABA can worsen your condition. The first time you take MYGABA should be prior to going to bed to reduce the side effects of drowsiness and dizziness. If you feel dizzy or drowsy do not drive or operate heavy machinery. Tell your doctor if you have kidney disease, a history of psychiatric problems, pregnant or breastfeeding. If you are having surgery including minor surgery or dental work notify your doctor that you are taking MYGABA. Other MYGABA side effects are: nausea, diarrhea, dry mouth, stomach ache, sleepiness, tiredness and eyesight problems including double or blurred vision.

Interaction with other drugs is minimal, but if you take an antacid take it two hours before you take your MYGABA. Absorption is reduced with antacids. Tell your doctor all prescription drugs, over-the-counter medications and supplements you are taking especially morphine or the gastric medicine, cimetidine.

This information on MYGABA is for reference only and not a replacement for a full consultation with any healthcare professional. This reference may not contain all available information even though we have made an effort to ensure accuracy, we shall not be held responsible for any claims or damages arising from the use or misuse of this information from its contents or omissions or otherwise.

Why do people take a GABA supplement? Feeling of anxiety, have a hard time relaxing and for those that find falling asleep easy difficult take GABA. 15% of the American population experiences some kind of anxiety disorder. Most anxiety disorders come from an inappropriate expression of fear. A panic disorder or panic attack comes on without warning as sudden intense terror. Symptoms include palpations, sweating, trembling, shortness of breath, chest pain, nausea, dizziness, tingling sensations and chill. Attacks are short lived about 30 minutes and people with the disorder describe feeling overwhelmed by fear and impending doom. The onset of panic disorder is after adolescence and before 50 years of age. This disorder often leads to alcoholism or other substance abuse problems in about a quarter of the clinical cases.

Some anxiety/panic disorders require psychotherapy treatments that gradually expose the individual to the stimulus that is causing their attacks and reinforcing the idea that it is not a threat to them. These cases are often treated with drugs like benzodiazepines and serotonin selective reuptake inhibitors (SSRIs). An SSRI like Prozac prolongs the actions of released serotonin but takes longer to work because it has to build up in their system (like MYGABA) than a benzodiazepine. The benzodiazepine Valium stimulates GABA actions reducing anxiety.

So this means, in order to treat anxiety you need either a medication such as a Valium or you can take a natural GABA supplement that is fast acting and also succeeds in crossing the blood brain barrier. Higher doses ensure this. Usually a small dose of 500-1000mg of GABA is needed to be taken twice a day on an empty stomach. But since the brain doesn’t absorb GABA another amino acid L-theanine can boost GABA levels. L-theanine in green tea has a calming effect on the brain. Research with human volunteers has demonstrated that L-theanine creates its relaxing effect in approximately 30 to 40 minutes after ingestion. A supplement like: Allay Anxiety 90 capsules Brand: Vitamin Research Products with GABA, L-theanine, Valerian and Passion Flower not only help with anxiety they can improve your ability to fall asleep easier. Valerian and Passion Flower are known herbs that induce sleep by acting as a mild sedative while reducing your stress and anxiety.

While there are many benzodiazepines and drugs like MYGABA available that are used to treat stress, anxiety such as Xanax, diazepam, valium, lorazepam and other medical conditions including those that affect sleep like restless leg syndrome and night sweats.….GABA supplements can benefit your brain and improve your mood without harmful side effects.

Note: Possible sGABA supplement side effects have caused some people to experience a tickly and itchy sensation on the face and around the neck right after the ingestion of GABA. Some others have noted a change in the way of breathing (either too fast or too slow) and a throbbing heart. But the side effects are not the same for everyone; one might experience an effect, while someone else might not. These side effects of GABA last for a brief period and cause no harm. It is better to follow a doctor’s advice before taking GABA, depending on your health condition.

The content provided in MYGABA Gabapentin or Benzodiazepine or GABA Supplement is for information purposes only, intended to raise the awareness of different solutions for you or your families sleep problems and should not be considered medical advice. For medical diagnosis and treatment, please see your qualified health-care professional.

When purchasing a supplement on line it is recommended that you do not solely rely on the information presented. The information and statements regarding their products have not been evaluated by the FDA and are not intended to diagnose, treat, cure or prevent any disease or health condition. Therefore, they (the online distributor) and assumes no liability for inaccuracies or misstatements made about the products.
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Tuesday, November 8, 2011

Cheap Mattresses are Sleep Stealers

A recent survey revealed that many health and back problems are due to old or cheap mattresses. The Arc Consulting for the Better Sleep Council found that 82% of 400 surveyed adults believe that their sleep problems are caused by their mattress and almost half described the condition of their mattress as bad or very bad. Although they recognize that their mattress is in bad condition, they are fail to see that it is a sleep stealer and could end up contributing to other health issues.

[caption id="attachment_1632" align="alignright" width="286" caption="Cheap Mattresses are Sleep Stealers"][/caption]

When asked the question, what was the main reason why they thought they had trouble sleeping, stress had overwhelmingly outnumbered their cheap/old mattress five to one. Stress does rob you of your sleep every now and then, but if you are tossing and turning every night to find a comfortable position because of the condition of your mattress, it’s time to get a new mattress.

A good night’s sleep is crucial to your day to day performance and well-being. We all sleep. Some more than others! But the bottom line is that most of us sleep on a mattress that is over 15 years old or wasn’t in the best condition new, because it was cheap. A memory foam mattress closely conforms to your individual body shape, cradling your body efficiently and distributing pressure over the whole surface. This reduces the need to toss and turn by around 80% resulting in a deeper more restful sleep. Now I know what you are thinking. I can’t afford a memory foam mattress, especially not this time of year with the holidays coming up. What you probably could afford (or put it on your Christmas Wish list) is a memory foam mattress pad topper. If you have a bad mattress I recommend that you get a topper that is at least 3” thick to support your weight particularly if you sleep with a partner.

Remember though you can purchase a cheaper memory foam mattress topper too. Odor from memory foam is caused by what's known as "outgassing", which is basically the release of the chemicals used in the manufacture of the product. With good memory foam, the odor should be slight and it should go away after a day or two of airing. Low-quality memory foam has very obnoxious, potentially harmful odors/outgassing (Serta is notorious for this) and with some that odor doesn't go away even after months of airing.

With good memory foam, when you press your hand into the foam for a few seconds and remove it, the imprint should linger and very slowly disappear. With cheap memory foam, the imprint will go away instantly or after a second or two. Toppers can be a bit on the firm side when first used and will provide support for months. Cheap toppers lose their support rather quickly. Be aware that cheap memory foam toppers are not made from high quality memory foam. Cheaper brands are usually made in China. The US brands have to adhere to strict rules and regulations when making their toppers. Don’t be taken in with terms such as; eco-friendly, natural, organic or green as the topper can be as little as 5% green meaning it is 95% polyurethane chemicals.

Be sure your topper will support the weight of everyone sleeping on it. The minimum density should be 3 pounds per cubic foot. As I suggested early a 3” topper is better (this is what I have), but for a teen or younger child a 2” topper will suffice. Not only should the topper be at least 3” thick for an adult, it should be of solid foam and not wavy, contoured or of egg crate shape. If your existing bed is sagging don’t expect you topper to work as well. You may want to put a piece of plywood under your mattress first to support your bed. When purchasing a memory foam mattress topper remember the size and dimensions of your bed: King 76” X 80”, Queen 60” X 80”, Full 53” X 75” and Twin 38” X 75”.

There are many brands on the market like: Sleep Better 3-Inch Visco Elastic Memory Foam Mattress Topper I suggest that you read the reviews for each product or go to your local department store, read the label and test the foam. A memory foam mattress pad topper is one of many excellent Christmas gifts for people who can’t sleep. Why settle for a cheap mattress that steals your sleep, believe me I know (I have degenerative disk disease) that my memory foam mattress pad topper was the best Christmas present I ever got.

The content provided in Cheap Mattresses are Sleep Stealers is for information purposes only, intended to raise the awareness of different solutions for you or your families sleep problems and should not be considered medical advice. For medical diagnosis and treatment, please see your qualified health-care professional.

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Monday, November 7, 2011

Pumpkin and Sleep

Tryptophan is an amino acid that aids the  production of melatonin and serotonin which control our sleep/wake cycle. Pumpkins are rich in tryptophan which can help people fall asleep easy. Foods, like pumpkin, that have tryptophan must be eaten with high glycemic carbohydrates for better absorption. This is why you feel lethargic after you have had your Thanksgiving meal of turkey, mashed potatoes and pumpkin pie. Mashed potatoes are high glycemic carbohydrates while turkey and pumpkin pie are loaded with tryptophan. Tryptophan works during the day to promote serotonin that helps with depression and anxiety, while at night it produces melatonin that causes us to feel sleepy.

It might not work this fast....

How much tryptophan is in pumpkin? Homemade pumpkin pies have .0915g for a slice of pie 1/8th of 9” in diameter. Commercially prepared pumpkin pie has .0556g for a piece that is 1/6th of an 8” pie. Canned pumpkin pie mix contains .0351g per 1 cup. Besides a hearty pumpkin pie try using pumpkin in lighter dishes like a smoothie or soup.

Ever have a pumpkin pie smoothie with tofu? Tofu is an inexpensive source of protein that contains a high percentage of tryptophan. Tofu can lower LDL cholesterol and triglyceride levels while possibly raising HDL cholesterol. The selenium in tofu is an excellent anti-oxidant and anti-inflammatory agent. Make sure your tofu is used from non-gmo soy.

Pumpkin Pie Tofu Smoothie - makes 2 servings

- 4 oz. silken tofu (tryptophan)
- 1-1/2 cups pumpkin puree (tryptophan)
- 1 frozen small banana (tryptophan)
- 3/4 cup milk (dairy or non-dairy) (tryptophan)
- 1/2 tsp. pumpkin pie spice (cinnamon, ginger, nutmeg, allspice)
- sprinkle of nutmeg
- sprinkle of cinnamon
- 1/2 TBSP honey or 1 teaspoon stevia (high glycemic carb)
- Optional: add vanilla protein powder or peanut butter (tryptophan) for extra protein and flavor

Add all ingredients to blender and blend until well combined. Add extra milk if necessary, and serve with an additional small sprinkle of cinnamon and nutmeg on top.

[caption id="attachment_1629" align="alignright" width="298" caption="Pumpkin and Sleep - Get your tryptophan in this Curried Pumpkin Soup"][/caption]

Curried Pumpkin Soup (Delivery is too cute)

Before you bake this zingy soup in its pumpkin bowl, you must first pick the perfect pumpkin. Select one without blemishes or cracks and with a flat bottom so it won't tip as you serve.

Prep Time: 30 mins
Total Time: 1 hr 50 mins
Servings: Makes 8 to 10 side-dish servings

- 1 7- to 8-pound pumpkin (tryptophan)
- 3 14-ounce cans chicken broth
- 2 apples, (such as Cortland), peeled, cored, and coarsely chopped
- 1 carrot, chopped (high glycemic carb)
- 2 teaspoons grated fresh ginger
- 1 teaspoon curry powder
- 1/2 teaspoon ground cumin
- 6 slices turkey bacon (tryptophan)
- 1/4 cup chopped onion
- 2 tablespoons sugar (high glycemic carb)
- 1 cup croutons (high glycemic carb if made from white flour)

Slice off the top fourth of the pumpkin with a large sharp knife; set aside. Scoop out seeds and stringy pulp. Replace top of pumpkin. Place pumpkin on a 15x10x1-inch baking pan. Bake in a 375 degree F oven for 50 to 60 minutes or until flesh can be scooped out easily. (Pumpkin will not be tender at this point.) Cool slightly for easier handling. Scoop out and reserve pumpkin flesh, leaving about a 3/4-inch thickness of flesh on pumpkin walls. Cut flesh into chunks (you should have about 4 cups). Do not remove any flesh from bottom of shell. Discard pumpkin top.

Combine the 4 cups pumpkin flesh, broth, apples, carrot, ginger, curry powder, and cumin in a large pot. Bring to boiling; reduce heat. Cover; simmer for 10 to 12 minutes or until vegetables are tender. Blend or process mixture, a third at a time, in a blender or food processor until smooth. Place pumpkin shell in a 3-quart casserole. Pour soup into shell. Bake, uncovered, in a 375 degree F. oven for 20 minutes.

Meanwhile, cook bacon in a skillet until crisp. Remove and drain, reserving 1 tablespoon drippings in skillet. Cook onion and sugar in reserved drippings until onion is tender. Finely crumble bacon. Stir bacon and croutons into skillet. Sprinkle bacon mixture over soup in pumpkin. Makes 8 to 10 side-dish servings (about 8 cups).

Make ahead tip: If desired, discard pumpkin shell. Cover and chill precooked pumpkin up to 24 hours. Continue as above except do not bake in shell.

Nutrition Facts: Calories 118, Total Fat 4 g, Saturated Fat 1 g, Cholesterol 7 mg, Sodium 678 mg, Carbohydrate 17 g, Fiber 2 g, Protein 7 g. Daily Values: Vitamin A 29%, Vitamin C 11%.

Percent Daily Values are based on a 2,000 calorie diet.

Pumpkin seeds are a great late night snack or can be used in tossed salads, mixed up with vegetables or ground and added to salad dressings, casseroles, soups and baked goods. Roasted pumpkin seeds (a holiday favorite) are tasty but the roasting destroys the potency of their essential fatty acids, so it is better nutritionally to eat them raw. Both hulled and un-hulled pumpkin seeds are enjoyed. Many products are on the market like; Raw Pumpkin Seeds 1 Pounds

Along with tryptophan pumpkin seeds are a good source of protein, as well as, iron, zinc, magnesium, phosphorus, copper and potassium. A quarter cup of seeds can provide over 20 percent of the recommended daily intake. According to the USDA, one gram of roasted seeds contains 5.69mg of tryptophan and one gram of unroasted has 17.2mg. One cup of milk has 183mg. Eating some seeds can be used as a preventative measure against anxiety attacks, clinical depression and other mood disorders.

Completely un-hulled seeds can keep well for few months placed in cool dry place. However, hulled pumpkin kernels deteriorate soon if exposed to warm, humid conditions; therefore, should be placed in an air-seal container and stored inside the refrigerator.

Unlike tree nuts allergy, it is rare to find true pumpkin seeds allergy incidences. However, in people sensitive to nuts/seeds a few allergic symptoms may appear due to antigenic cross-reactions with some other nuts, seeds and fruits, especially of anacardiaceae family such as mango, cashew nuts, pistachio etc. Persons with known allergic reactions to these seeds may therefore need to observe caution while eating them.

The content provided in Pumpkin and Sleep is for information purposes only, intended to raise the awareness of different solutions for you or your families sleep problems and should not be considered medical advice. For medical diagnosis and treatment, please see your qualified health-care professional

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Thursday, November 3, 2011

Dont be SAD Sleep Easier when Twilight Comes Sooner

We all need a good night’s sleep. We are not like Edward the vampire from the Twilight series that doesn’t sleep at all. Getting the required amount of sleep can be difficult for some who work the late shift, are flying over multiple time zones or just too stressed from everyday life, but what happens to our body’s natural 24 hour circadian when we turn the clocks back an hour this Sunday? For us living in North America the end of daylight savings time means many more awake hours in darkness and colder weather, which keeps us indoors. Therefore, many will feel depressed, have more sleep disruptions, fight afternoon sleepiness and are just plain weary.

[caption id="attachment_1624" align="alignright" width="297" caption="Don't Forget to Turn your Clock Back this Sunday"][/caption]

Setting your clock back in the fall is easier to tolerate than setting our clocks ahead in spring, because in fall we feel that we get an extra hour of sleep. Also due to twilight coming sooner your melatonin production should kick in making you feel sleepier earlier than normal. What should you do? Take advantage of this extra hour of sleep as most of us need it anyway. If you feel sleepy why fight it and stay up hoping for that second wind. When you do push yourself to stay up then you probably go to bed past your bedtime and cause yet another day sleep deprived.

I know you probably have a power point presentation to do, friends or family to talk to on Facebook or you never go to bed before the nightly news, but did you know the light emitted from your computer or television signals the brain to produce serotonin which keeps us awake! The change in the clock should be based on your normal sleep pattern. If you sleep eight hours every night, then set your clock back before you go to bed at your normal time and this way you gained an hour of sleep. If you don’t want an extra hour of sleep, then don’t set your clock back until you wake up Sunday morning. If you get up at your usual time, then you will have your normal amount of sleep. If you suffer from insomnia or delayed sleep phase syndrome adjusting to an extra hour of sleep could throw your sleep/wake cycle off track, so you shouldn’t change your clock back until the next day.

For most people the time change in fall is not that difficult to adjust to, it’s the long periods of darkness that lead to sleep problems and depression recognized by doctors as seasonal affective disorder or SAD. SAD also known as winter depression or winter blues is defined as a mood disorder in which people who normal feel healthy throughout most of the year experience depressive symptoms in the winter.

[caption id="attachment_1625" align="alignright" width="187" caption="Use a SAD therapy light and be happy!"][/caption]

The U.S. National Library of Medicine notes that some people experience a serious mood change when the seasons change. They may sleep too much, have little energy and may also feel depressed. Though symptoms can be severe, they usually clear up. There are many different treatments for classic (winter-based) seasonal affective disorder, including light therapy with sunlight or bright lights, antidepressant medication, cognitive-behavioral therapy, ionized-air administration and carefully timed doses of the hormone melatonin. Light therapy which strikes the retina of the eyes is used to treat circadian rhythm disorders such as delayed sleep phase syndrome and can also be used to treat seasonal affective disorder, with some support for its use also with non-seasonal psychiatric disorders. There are many products on the market like: Lightphoria 10,000 lux SAD Light Therapy Pad (Seasonal Affective Disorder) Sunlight Simulator. 2011 model (v2.1) that are used as light therapy for SAD.

So as we shift into the cold, dark season, try to get as much light in the morning and throughout the day as possible. If you experience SAD talk to your doctor about your symptoms, so he can advise you on the best form of treatment. Taking you doctor’s advice and sticking to a consistent bedtime routine which includes getting plenty of sun and daily exercise will relieve your winter blues and help you get a good night’s sleep.

The content provided in Don’t Be Sad Sleep Easier when Twilight Comes Sooner is for information purposes only, intended to raise the awareness of different solutions for you or your families sleep problems and should not be considered medical advice. For medical diagnosis and treatment, please see your qualified health-care professional.

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