Saturday, October 27, 2012

Sleep Diary for Kids Ages 5-12

According to Lutheran Health Network's Sleep Disorder Center children between the ages of 5 through 12 should get 10 to 11 hours of sleep each night. How much sleep does your child get? Are they getting enough? Is your child's sleep affecting their mood and causing problems during the day? Sleep studies have determined that children who do not get enough sleep at night can start having problems as early as 3-4 years old. School age children can have difficulties learning in school and have problems playing with their peers. Here are a few tips that can help your child avoid sleep problems and achieve a good night's sleep.

Sleep Foundation Sleep Diary for Kids Ages 5-12


Set a regular time for bed each night and stick to it even on the weekends. Keeping a regular sleep schedule makes it easier for the child to fall asleep easy and wake up refreshed.

Establish a sleep routine before they go to bed. Giving them a warm bath or reading a story to them helps them relax and prepares their mind and body that it is time to go to sleep. It is best to stop video games, TV shows and rough-housing at least 30-60 minutes before bedtime.

Avoid big meals and anything with caffeine before bedtime. A heavy meal can cause indigestion causing them to wake up during the night. A lot of liquids before bed can also cause them to wake up to use the bathroom. Caffeine in soda or chocolate can stimulate your child and keep them awake. Some suggest not to have caffeine at least 6 hours before bedtime.

Your child's room temperature may be affecting their quality of sleep. Make sure it is not too cold or too hot.

Your child's bedroom should also be quiet and dark. Is your child's bedroom next to the living room and they can hear the TV? Try some soft sleep music, a CD that has sleep mood sounds or even a fan to drown out the TV noise. Is your child afraid of the dark? If so, use a small night light instead of a bright hall light or TV.

Good sleep is not only important for your child's ability to function well during the day it is also important for their health. A good night's sleep can improve their cognitive function, provide more energy for sports and playing, fight germs and give them an over all better feeling about themselves. A sleep diary is a fun way to help you as the parent and your pediatrician guide your child to understand the importance of sleep and determine if your child has a sleep problem that can be treated. The following link is a sleep diary that is seven days long. Part 1 helps to acknowledge what your child is doing prior to going to bed and this will help establish a good sleep routine. Part 2 is completed after the child wakes up answering questions..How well did you sleep? and How much sleep did you get last night? Part 3 is completed at the end of the day to determine how the child felt and Part 4 is based on the day which they had the least amount of sleep and the most.

The information in this site is for informational purposes only and not meant as a substitute for advice from your healthcare professional. This information should not be used to diagnosis or treat any health problem. Information and statements provided by asleepeasy.com about supplements that have not been evaluated by the FDA are not intended to diagnosis, treat, cure or prevent any disease. Seek the advice of a qualified healthcare professional regarding any medical condition. Reliance on any information in this article or on this site is solely at your own risk.

SleepDiary
GLG America Logo

Friday, October 26, 2012

What Sleep Positions Say About You

A new study is out revealing your sleep habits analyzing what your sleep positions say about you. According to a body language expert sleep positions can determine how stressed you are and make known such traits as stubbornness, bossiness, self-criticism and whether they feel they are in control of their life. The study of 1,000 sleepers, performed by Premier Inns, states that there are basically four types of sleep positions; the fetal, the log, the yearner and the freefallers.

The Fetal Position If you sleep on your side with your knees up curled into the fetal position you are among sleepers that are looking for comfort because they are often constant worriers. These people tend to over analysis what happened during the day and fret over their tasks…what if I did this, did I forget to do that, etc. Over half of the people in the study fell into this position when they hit the sheets.

The Log Position when you sleep on your side in a straight line with your arms at your side. 30% of the people in the study slept in the Log Position. What does this say about you? This rigid position might mean that you have a hard time relaxing and may wake up stiffer and in more discomfort than when you went to bed. Your muscles may not be getting the proper rest while you are asleep.

The Yearner is a sleeper that has outstretched arms when they are on their side. 25% of sleepers are yearners. These people are happy morning people that are excited about their life and chase their dreams. People that go after their dreams can be “day dreamers” and often lose focus on their goals and before they know it too much time has passed missing opportunities.

The Freefall Position sleepers are face down flat on the bed with arms and legs sprawled all over. What does it mean? You are seeking control of your time and space in a way that you don’t feel you have during the day. 17% of the people studied were considered freefallers and the body expert said these sleepers many be getting the least amount of restful sleep.

Professor Chris Idzikowskia, a sleep researcher at the Sleep Assessment and Advisory Service, agrees that there is an association between the way you sleep and your personality. Also he suggests that there is a link between your sleep position and your over-all general health. If you sleep on your back with your arms and legs open he says these folks are more open and make friends easier than those that sleep in the log position. But he singles out the soldier sleeper who also sleeps on his back but in a more rigid position, as they tend to be quiet and more reserved. Remember back sleepers often struggle with getting a good night sleep as they tend to snore and may suffer from chronic sleep apnea or other breathing problems.

Another note: Which side of the bed do you sleep on? The study also mentioned that those who slept on the left side of the mattress have a brighter outlook on life and tend to be more optimistic about their work and personal life verses those that sleep on the right side. 31% of those in the study who slept on their left side of the bed loved their career, compared to 18% who slept on the right.

Both researchers say there is no one size fits all when it comes to sleep positions. According to Phipps the participants in his study of changed sleeping positions several times during the night.

The information in this site is for informational purposes only and not meant as a substitute for advice from your healthcare professional. This information should not be used to diagnosis or treat any health problem. Information and statements provided by asleepeasy.com about supplements that have not been evaluated by the FDA are not intended to diagnosis, treat, cure or prevent any disease. Seek the advice of a qualified healthcare professional regarding any medical condition. Reliance on any information in this article or on this site is solely at your own risk.
GLG America Logo

Friday, October 5, 2012

Change Up Sleep Training Your Baby

While watching the movie Change Up Batemans character talked about sleep training his twins. What is sleep training and does it work? Many parents struggle to get their babies to sleep. Sleep training is developing a sleep routine that helps the baby learn how to fall asleep on their own and stay asleep all night. Some babies fall into this habit easily while others have difficulty settling down to sleep even if they wake up during the night.

Around 6 weeks of age you can start a sleep routine by establishing a set time for them to go to bed each night (this also will work for nap time) then add calming methods that help the child to become sleepy like; a warm bath, reading, listening to soothing music then give them their bottle before putting them to bed.

If you are planning on trying sleep training and your child has difficulty falling asleep due to parental separation anxiety don’t let them get into the habit of falling asleep in your arms/lap. It is very important when feeding your baby his last bottle of the day that you put them in bed still awake. This is why when they wake up during the night and discover that you are not there they won’t be able to fall back to sleep without you. You need sleep too and many mothers suffer from depression due to lack of sleep.

According to a new study letting the infant cry it out using two methods won’t cause any lasting psychological harm to the child or your relationship with them. In fact, at the end of the study they found that the methods of “controlled comforting” and “camping out” improved the children’s sleep problems while helping mothers with depression from lack of sleep.

Controlled comforting is when a parent gradually takes longer to respond to their child’s cries and camping out is when a parent gradually eases out of the child’s room, which eventually teaches the child to fall asleep without the parent there. I used this method and in three months my daughter could fall asleep without me in her room. Establishing a sleep routine can last a lifetime because these habits become the norm. The children in the study, now 6 years old, not only benefited from using one of these methods to help with sleep problems it helped with their stress levels and their relationship with their parents.

Of course there may be other reasons your child could be crying; stomach ache, too hot/too cold, needs a diaper change. Some mother’s know the meaning of their child’s cries. If your child is crying because he is overtired or because you just left their bedroom remember that they slept 9 months in your womb listening to the beat of your heart, which is why they probably fall fast to sleep laying on your chest. Like a beating heart that is a repetitive sound, try other sounds that cause the same calming effect such as white noise, a fan or there are CD’s that mimic the sounds in the womb.



Some parents find it hard to sleep train especially if their children have trouble falling asleep. According to doctors infants can tell the difference between night and day by the age of 4 to 6 months and their sleep/wake cycle is developing. The length of these sleep cycles depends on your baby. She will probably sleep for blocks of about two hours in the day, and four hours to six hours at night. Some babies sleep through the night within weeks, while others take a year or more to achieve this. Their crying phase will eventually pass and as your baby grows they will learn new ways of communicating their needs to you. When this happens the crying will stop. Sleeping through the night starts with a good sleep routine. Your baby will eventually understand taking a bath, reading a book or listening to the sounds of the womb will mean bedtime. And by the time they are 1 they should be sleeping 12 hours straight. Hallelujah!

The information in this site is for informational purposes only and not meant as a substitute for advice from your healthcare professional. This information should not be used to diagnosis or treat any health problem. Information and statements provided by asleepeasy.com about supplements that have not been evaluated by the FDA are not intended to diagnosis, treat, cure or prevent any disease. Seek the advice of a qualified healthcare professional regarding any medical condition. Reliance on any information in this article or on this site is solely at your own risk.

GLG America Logo

Sunday, September 9, 2012

Depressed Can’t Sleep Try Magnesium

Depression affects the way a person eats, feels, thinks and sleeps. Not getting enough sleep can contribute to depressive disorders. How can you stop this cycle and get some sleep? Depressed people can suffer from sleep onset insomnia which is not falling asleep easy or sleep maintenance insomnia that is difficulty staying asleep, both types result in daytime drowsiness, lack of concentration, moodiness, irritability and stress. Did you know in 2006 there was an article published in the Medical Hypothesis called Rapid recovery from major depression using magnesium treatment and that a magnesium deficiency can actually cause depression as well as other behavioral disturbances, headaches, muscle cramps, seizures, psychosis and irritability that can be reversed with magnesium repletion? WOW!

Stress along with other minerals in our body can cause us to lose the magnesium we ingest. With a deficient of magnesium we have no guard against damage to our neurons and with chronic stress our body produces an excess of cortisol which eventually damages the hippocampus of the brain resulting in depression. Magnesium regulates the stress response and reduces the amount of cortisol that is produced by acting as a blood brain barrier. Testing for our magnesium level is hard to measure as most of our magnesium is stored in our bones and cells while a very small amount is in our blood. So clinical blood serum testing may not successfully identify your magnesium deficiency. What can you do? Well if you do any of the following you may be deficient in magnesium which may be contributing to the way you feel.

Do you drink dark colored carbonated beverages regularly? Most of these sodas contain phosphates that bind with magnesium inside the digestive tract and are flushed right out of your system.

How often do you eat sweets? Not only do sweets contain no magnesium it also causes the body to excrete magnesium through the kidneys. Sugar does not simply reduce magnesium levels but can actually consume nutrients from beneficial foods resulting in a net loss. The more sweets you eat the more likely you are magnesium deficient.

Do you drink caffeinated drinks daily? Caffeine causes the kidneys to release extra magnesium because drinks like coffee act as a diuretic so minerals including magnesium get flushed out of system faster. Many drugs cause magnesium loss too; such as diuretics, heart medications, asthma medication, birth control and estrogen replacement therapy. Alcohol also lowers the magnesium available to the cells by increasing excretion in the kidneys. So if you drink seven or more alcoholic beverages a week it can contribute to a deficiency in the digestive system as well as a Vitamin D deficiency, both can contribute to low magnesium levels.

Are you taking a calcium supplement without magnesium or with that has less than a 1:1 ratio? When the magnesium intake is low, calcium supplements may reduce magnesium absorption and retention as well as have a negative effect on its levels. Research has determined that a 1:1 ratio improves support and reduces the risk of disease and given the necessary balance between calcium and magnesium in the cells it is best that you have enough magnesium if you are taking a calcium supplement.

Physical signs that show a potential magnesium deficit are; painful muscle spasms, muscle cramps, fibromyalgia, facial tics, eye twitches or involuntary eye movements. Magnesium is a needed source for muscle relaxation and without it our muscles would be in a constant state of contraction. Calcium signals our muscles to contract so both of these minerals are important for our body to function normally. Signs of involuntary muscle movements may indicate either a calcium or magnesium deficiency.

Are you stressed, anxious or have times of hyperactivity? Studies have shown there is an increase in adrenaline and cortisol associated with stress and anxiety causing a decrease in magnesium levels. Adequate magnesium is necessary for nerve transference that is associated with electrolyte imbalances that affect the nervous system causing moodiness and sometimes depression.

Are you older than 55? Older adults are vulnerable to low magnesium levels because of stress, aging and ingesting less magnesium from food sources. Magnesium absorption and retention is less due to changes in the GI tract and kidneys. Hydrochloric acid supplements may be combined with magnesium to combat this dilemma; however a simpler and less expensive option is the use of magnesium chloride supplements. Magnesium chloride provides the chloride necessary for healthy digestion and vitamin and mineral absorption.

There are some safety considerations with respect to magnesium supplementation. If you have normal kidney function, you do not have myasthenia gravis, bowel obstruction or bradycardia, you should be able to supplement without too many worries. In addition, magnesium interferes with the absorption of certain prescription medications, so I recommend talking to your doctor before taking any supplement, especially if you have a kidney condition or elderly. Total recommended daily levels between food and supplements should be between 400-800mg. Most people can supplement with 200-350mg daily without problems, the current RDA is 320-420 daily, but the average US intake is around 250mg daily.

The information in this site is for informational purposes only and not meant as a substitute for advice from your healthcare professional. This information should not be used to diagnosis or treat any health problem. Information and statements provided by asleepeasy.com about supplements that have not been evaluated by the FDA are not intended to diagnosis, treat, cure or prevent any disease. Seek the advice of a qualified healthcare professional regarding any medical condition. Reliance on any information in this article or on this site is solely at your own risk.

GLG America Logo

Monday, August 27, 2012

10 Ways to Fall Asleep and More Tips and Techniques

Sleep is not a habit, but healthy nighttime habits can improve your sleep quality and quantity. Here are 10 ways to fall asleep and more tips to reduce daily stress, anxiety and even depression that cause restless nights.

1. Some foods promote sleep while others cause indigestion, heartburn and acid reflux that can wake you up during the night. Foods that are high in tryptophan, a precursor for producing melatonin, can help you to relax and become sleepy, while large meals and hot spicy foods eaten too close to bed time can increase your chances of having digestive problems. Also avoid foods that are high in protein and sugar as well as those that have caffeine like; chocolate, coffee and colas. If you like to have a bedtime snack, try a bowl of cereal, slice of turkey or a glass of warm milk.

2. With every ones hectic work schedule it is hard to find time to exercise; so many people work out after dinner. Did you know that exercise decreases melatonin which can affect your ability to fall asleep up to three hours? Ideally exercise should be done first thing in the morning not only will it help your metabolism; it keeps your sleep/wake cycle in check.

3. Late afternoon naps can make it harder for you to fall asleep when you should. A power nap of 15-20 minutes is all you need to feel refreshed. If you consistently do not get 7-8 hours of sleep each night have you considered a biphasic sleep pattern? Most of us are monophasic sleepers, but as we age we might only get 5-6 hours a night. Biphasic sleep is when a person sleeps twice per day. To me sleeping ‘in’ means sleeping more than 6 hours a night, then I find that I get very tired especially after I eat lunch (known as the post lunch dip). To make up for the sleep I need I take a longer nap of 90 minutes; 6 hours plus 1 ½ = 7 ½ hours of sleep in a 24 hour period. Taking a 90 minute nap gives you a complete full cycle of sleep so you are more likely to wake up naturally and feel revitalized.

4. As I stated before stress, anxiety and depression can cause many nights of tossing and turning. How can you de-stress before going to bed? Take a warm bath using aromatherapy with lavender or chamomile oil, deep breathing exercises, cognitive behavioral therapy, self-hypnosis cds or mp3s, meditation, yoga stretches, visualization or progressive muscle relaxation. If you have an underlying health/mental issue that is causing your depression consult with your physician as he may recommend a specialist for treatment.

5. Make a healthy bedtime routine a habit. Wake up and go to sleep at the same time every day. If getting into your favorite comfy pjs and having a glass of warm milk helps you sleep, incorporate it into your nightly routine. By taking time for yourself to wind down every night you will insure a successful transition into sleep. If you fall asleep after reading a short story in Oprah’s recommended book This Is How You Lose Her, by Junot Díaz or relaxing with a cup of Sleepytime decaffeinated tea, than there is no happier ending than that.

6. Your sleep position, bed and bedroom are all factors when it comes to the quality and quantity of your sleep. Choosing a comfortable sleep position that feels natural whether if it is on your side or your back will prevent you from waking up in pain or with acid reflux. There is some evidence that your sleeping position may be related to heart function, though it usually affects an existing heart problem like congestive heart failure if you sleep on your left side causing heart enlargement and dysfunction. If you suffer from acid reflux a study showed it can be somewhat increased when you sleep on your right side. If you wake up with neck or shoulder pain it may be caused by the type of pillow you’re using whether it is too flat or too high. Remember too that a clean made bed is more inviting than a rumbled messy one.

7. If your mattress is too hard, soft or lumpy it may be time to buy a new one. Can’t afford one? Then a memory foam mattress topper that is at least 3 inches thick can be very effective in reducing back, shoulder and neck pain.

8. Your bedroom is your sanctuary away from the hussle and bussle of everyday life. It should be quiet, dark and cool to promote the best sleep possible. The ideal temperature for your room should be between 62-68 degrees. If you room is too hot it will affect your ability to fall asleep easy and stay asleep all night. I love a cool room but in the summer that usually means running the air conditioner which in turn dries out the air affecting my breathing. Using a humidifier helps with this problem. If the nights get cool enough I love to sleep by an open window and what is better than that? If you have your bedroom on the main floor, plant a lilac bush outside and in the spring when it is in bloom that cool breeze will also be filled with a heavenly scent!

9. There are two types of noise that can prevent sleep; internal noise that you can control and external noise that you can’t control but you can minimize or drown out. Internal noise inside your house can be reduced or eliminated altogether (this means turning off your TV, video games and laptop computers), but barking dogs or noisy neighbors is another thing. Other than asking your neighbors to turn their music down or put a muzzle on their dog you can use a white noise machine, fan or your own sleep sounds (music, self-hypnosis cds, nature sounds) to block out the noise.

10. Along with noise light in your bedroom can also be a sleep stealer. Try to make your room dark as possible. Turn off all electronics and use blinds or blackout curtains to keep the outside street light from coming in. An eye mask may be helpful too.

DE-STRESS TIPS TO PROMOTE SLEEP:

How can you stop your mind from racing so you can fall asleep? Try progressive muscle relaxation exercises where you tighten and relax each muscle group starting at your extremities (hands feet) and work your way inward to your chest. You can use progressive muscle relaxation with deep breathing for a more effective approach to relaxation. Usually I fall asleep before I get to my inner core muscle groups. There are self-hypnotic CDs that will tell you how to get the most out of these two techniques. Muscle loosening or body erasing are similar relaxation techniques that will keep your mind on something other than your to-do-list. Both of these usually start with your toes and works up the body as your aim is to sink into the mattress until you are fully relaxed. Deep breathing alone will help reduce your heart rate. Lie on your back and breathe deeply and hold it as long as you can then exhale slowly counting backwards from 8 to 1 Repeat. Tell yourself to relax in between each set.

Yoga Stretching relieves tension and on the DVD Yoga in Bed there is a 5-move yoga routine to relax your body and mind before sleep. What is the best part? Each pose can be done in bed! The first one is: Upside-Down Relaxation

• Sit facing a wall (or your headboard) with your butt about 6 inches away from it.
• Lie back and extend your legs up the wall.
• If this is too intense a stretch for your hamstrings, slide your butt farther away from the wall.
• If it's not enough, scoot closer.
• Let your arms rest by your sides, palms facing up, and breathe gently, feeling the stretch in the backs of your legs.

Meditating and Visualization techniques can be used alone or conjunction with muscle exercise described above. Mediate on a calming word or phrase. Don’t laugh but when I want to reduce my heart rate I concentrate on the words teeter-totter. I repeat these words many times going slower each time and pausing between each word. Visualization is using your imagination to find yourself in a peaceful place such as at the beach, lying in a hammock with a warm breeze or floating on a cloud. Another method is going to a familiar place. I have used the home I grew up in and as I walk through each room my mind and body relax. Or simply just tell yourself to stay awake instead of go to sleep. You never know what may work.

If all else fails get out of bed and do something that makes you tired. Why lie there for more than 20 minutes tossing and turning when you could read a boring book, write down what is bothering you (make your to-do-list) or do something that needs to be done but you’ve been putting it off; like balance the checking account or pay bills. You’ll be happy to go back to bed!

MORE TIPS

If you are tired go to bed! I do this all the time I fall asleep on the couch then wake up at 2am to go to bed but then I can’t fall back to sleep!

Some people just can’t go to sleep in silence. My granddaughters have to have a fan in their face to fall asleep and stay asleep. Unfortunately my son-in-law is the same way and this habit drives my daughter crazy as she can’t sleep with not only the noise but the wind blowing all night long. What can you do? What if he was a chronic snorer? Are the only solution separate beds or even separate rooms? If someone else sharing the bed is the cause of your not falling asleep, discuss the problem together. There is no sense in missing out on sleep, and this can impact your relationship negatively if you have a poor night's sleep.

Staying at family or a friend’s house and it is too cold? A quick fix is putting on some socks or loading on the blankets. Too hot, the best fastest way to cool down is with your head or your feet. Put your pillowcase in the freezer for 10 minutes or run cold water on your feet.

Some people find sleeping with their pet comforting until they move around a lot or hog the bed. If you like your pet to be near you have a doggie bed by yours if they don’t stay off your bed maybe it is time to keep them on the other side of your bedroom door.

IS IT TIME TO CALL THE DOCTOR?

If you haven’t slept well for two or more weeks it may be time to see your family doctor. Your lack of sleep may be a sign of another medical or mental problem or maybe causing one. It may be as simple as changing your diet or starting an exercise program. You might want to check your magnesium level, if it is low it could be the reason you are having sleep difficulties. Ask your doctor about other supplements and vitamins that are options other than addictive prescription medications. Over-the-counter drugs also have side effects. Remember to tell your doctor if taking a supplement as it may interfere with other medications or medical issues. If you are on medications, ask your doctor if they are interfering with your ability to sleep. He may change the dose, the time of day to take them or change the prescription all together.

The information in this site is for informational purposes only and not meant as a substitute for advice from your healthcare professional. This information should not be used to diagnosis or treat any health problem. Information and statements provided by asleepeasy.com about supplements that have not been evaluated by the FDA are not intended to diagnosis, treat, cure or prevent any disease. Seek the advice of a qualified healthcare professional regarding any medical condition. Reliance on any information in this article or on this site is solely at your own risk.

 
GLG America Logo

Saturday, August 18, 2012

Side Effects of Lexipro (Lexapro) for Sleep Anxiety

Do you worry about not being able to fall asleep which causes you to stay awake even more? This is what is known as sleep anxiety an endless cycle of sleeplessness that results in chronic insomnia. Most people know they have this problem but are unable to stop it. If you have sleep anxiety you worry about how much sleep you get and how it will affect your ability to function during the day. As you worry about your insomnia the worse it gets. Your insomnia becomes part of your everyday life and instead of doing something about it you learn to live with it or you decide to take a drug like Lexipro to treat your sleep anxiety.

Lexipro, the misspelled word for Lexapro, is an antidepressant that is generally given to people that develop anxiety or depressive disorders. As with any antidepressant there are always side effects to consider. What are the side effects of Lexipro for sleep anxiety? Headaches, inability to concentrate, memory problems, confusion, shallow breathing, sweating, tremors, uneven heartbeat as well as vomiting, diarrhea and loss of appetite are just some of the side effects from Lexipro. There are even some minor side effects that can occur; like decreased sex drive, impotence, INSOMNIA, constipation, heartburn, ringing in the ears and dry mouth.

You may also be allergic to Lexipro. If you have the following signs of an allergic reaction please seek medical attention. They are skin rash, hives, facial swelling, trouble breathing or swelling of the throat, lips or tongue and even thoughts of suicide.

Lexipro Side Effects Medication Guidelines

How can you stop taking Lexipro? Since this medication is prescribed by your doctor always tell them before stopping any treatment. Your doctor should suggest that you gradually decrease the dosage as stopping Lexipro cold turkey could be harmful. Since Lexipro is habit-forming stopping this drug suddenly your body will go through withdrawal symptoms. Withdrawal symptoms include: nervousness, headaches, numbness, tingling, trouble sleeping and confusion.

As you know life happens and many of us suffer from anxiety as a result. Too much on your plate is overwhelming for some people and they end up not being able to sleep so they toss and turn night after night trying to solve the problems and difficulties in their life. Many are trying not to take additive drugs with side effects and turning to natural herbal relief for their anxiety. Many can provide a calming and relaxing tranquilizing effect that allows them to fall asleep easy. Kava Kava is used in some cultures to be effective as prescribed medication in relieving symptoms of anxiety and depression. As with drugs, herbal supplements should be discussed with your doctor especially if you are pregnant or nursing and since it causes drowsiness you should not take it before driving or using any heavy machinery. Supplements are not addictive or have life-threatening side effects and taking them with positive healthy lifestyle including a well-balanced diet and exercise can treat anxiety. Your diet should be rich in vitamins and minerals like magnesium that is known to help with sleep issues.

An alternative approach to reliving anxiety disorders is using cognitive treatments with an emphasis on relaxation techniques and positive thinking. Cognitive behavioral therapy (CBT) is a psychotherapeutic approach that addresses dysfunctional emotions, behaviors and cognitions through a goal-oriented orderly process. CBT is effective for treatment of a variety of conditions such as; mood anxiety, eating disorders, substance abuse and psychotic syndromes and each has its own specific treatments for their symptom-based diagnoses. CBT has been shown to be effective with all anxiety disorders, even sleep anxiety.

The basic theory is some CBT treatments for anxiety is in vivo exposure, a term that describes the technique when patients are gradually exposed to the actual cause of their anxiety. This idea is based on the concept that the anxiety response becomes a habit and that avoidance, as in our case avoiding going to bed at night because we know we are not going to fall asleep, is a negative reinforcement which maintains this anxiety. Through exposure to their anxiety this habit can be unlearned.

But, you might ask, if CBT is just a matter of learning the facts and adopting the correct practices, why do I have to pay a therapist for it? Why can’t I just read the facts in a book or on the internet and start changing my behavior? You can, of course, and that’s partly why there are websites that exist  to get the word out about sleep myths and best practices. Many people need another person involved for coaching and to hold them accountable – which is why CBT services exist.  So it is important to talk to your primary health practitioner to discuss your sleep anxiety and have him/her recommend a licensed CBT therapist.

The information in this site is for informational purposes only and not meant as a substitute for advice from your healthcare professional. This information should not be used to diagnosis or treat any health problem. Information and statements provided by asleepeasy.com about supplements that have not been evaluated by the FDA are not intended to diagnosis, treat, cure or prevent any disease. Seek the advice of a qualified healthcare professional regarding any medical condition. Reliance on any information in this article or on this site is solely at your own risk.

 
GLG America Logo

Sunday, August 12, 2012

Preschool Kids Can’t Sleep Easy Watching SpongeBob

Every parent knows it is hard enough to get kids to go to bed, but adding ‘violent’ TV shows may add to the problem. Digital distractions can lead to bedtime issues and now new research has found that kids can’t sleep easy watching SpongeBob or Scooby-Doo because they may be harmful to sleep patterns.

At the Seattle Children’s Research Institute a study was performed to determine sleep and TV watching habits of 565 kids 3 to 5 years of age. The families who participated answered several questions about their children’s nighttime sleep routine and then completed the same survey six months, 12 and 18 months later. The researchers split the families into two groups; one (focus group) received a home visit, phone calls and mailings with instructions on how to make better TV choices while the other controlled group only received nutrition information.

Prior to any involvement, researched noted no difference of sleep and TV habits between kids in either group. After the study they found that kids who changed to more age-appropriate TV viewing had considerably less trouble falling asleep easy and staying asleep throughout the night. In fact, 64% were less likely to have sleep problems, including nightmares. One problem was that parents had a hard time figuring out which shows weren’t considered ‘violent’ for their young children.

Shows like Scooby-Doo and SpongeBob SquarePants may be too violent for 3 or 4 year olds without parents realizing it. SpongeBob also received bad press last fall when researchers suggested the show’s quick animation sequences could cause attention problems, but hadn’t looked at the effects it had on sleep patterns. Other cartoons like Bugs Bunny, Road Runner or Tom and Jerry can also affect a 3 year old's sleep due to violence. Tom and Jerry is infamous for some of the most violent cartoon gags ever devised; such as Jerry slicing Tom in half, shutting his head in a window or a door, Tom using everything from axes, firearms, explosives, traps and poison to try to murder Jerry.

Parents know that preschooler shouldn’t watch violent movies, but they may not necessarily make the same conclusion with violent cartoons that are advertised toward this age group. According to USA Today, the TV shows this study classifies safer viewing for 3 to 4 year olds to watch at night are Sesame Street, Dora the Explorer and Curious as they not only help children to sleep better, they also help with learning and social skills. The study also did not alter the children’s time spent watching television or how late they stayed up, only the types of shows they viewed.

As I have explained before we all need to power down before bedtime and that is especially important for children. Studies have found that kids that use any type of media right before bedtime (TV, video games) were more likely to have trouble falling asleep than those that shut down all electronics at least an hour before they went to bed.  An additional note about light emitted from electronics and sleep; that a significant body of research now points to television as a key factor in reducing levels of the hormone melatonin, the substance that regulates the body's internal clock and also governs the speed at which puberty develops.

Melatonin is a hormone produced by the pineal gland in the brain which plays a key role in regulating the body's internal clock. Doctors suggest that the light emitted by television screens may play a part in suppressing melatonin levels in the blood, which may disrupt the sleep patterns of children and teens as well as the age at which they enter puberty. The ever-earlier onset of puberty has puzzled researchers since it began in the 1950s, precisely when televisions became widely owned.  So start encouraging your children to watch less TV, especially close to bedtime.  Setting up a nightly routine now will help them establish healthy sleep habits that will continue through their teen years and into adulthood.

Parenting.com has some basic guidelines how to encourage kids to watch less TV :

Set reasonable limits -- and stick to them. The American Academy of Pediatrics recommends no more than two hours a day of quality "screen time," which includes TV, DVDs, and computers, for kids ages 2 and up, and no screen time at all for kids under 2. Of course, enforcing such a limit is easier said than done -- especially when your child's fussing, the phone's ringing, and dinner's on the stove. Some extra TV time won't hurt (just make sure it's a trusted program or DVD -- and it's preferable to a mom at her wit's end. But it's good to remember that you can create downtime with other activities -- dolls, drawing, blocks -- that will engross kids in a healthier way.

Don't put a TV in your child's room. "You're asking for trouble," says James Steyer, founder of Common Sense Media, an organization that helps parents make informed decisions about kids' entertainment. "It's best in the family room so you can be involved in your child's viewing."

Have your child ask your permission before he turns on the tube so you're aware of when he's watching.

Watch programs together as much as possible so you know what he's being exposed to and you can answer any questions he might have.

Make viewing time special by having regular family TV or movie nights.

Talk to other parents. If you keep in mind that all families are different, other parents can be a good resource for ideas and support. You may also set similar rules in your homes, which will reassure you when your child visits them.

Don't depend solely on a friend's recommendation for what's appropriate (despite the advice above) unless you know that she shares your values. Sites such as commonsensemedia.org and kids-in-mind.com provide detailed accounts of violence, bad language, and sexuality on DVDs and videos.

Get your partner on the same page so you can enforce rules consistently. At the very least, agree that you'll consult before giving your child the TV green light.

Be a good example. It's difficult to talk to your kids about curtailing TV if you have the set on all the time. If your spouse likes to watch, encourage him to do so in a private area, if possible, so the TV doesn't disrupt others.

The information in this site is for informational purposes only and not meant as a substitute for advice from your healthcare professional. This information should not be used to diagnosis or treat any health problem. Information and statements provided by asleepeasy.com about supplements that have not been evaluated by the FDA are not intended to diagnosis, treat, cure or prevent any disease. Seek the advice of a qualified healthcare professional regarding any medical condition. Reliance on any information in this article or on this site is solely at your own risk.

 
GLG America Logo

Saturday, August 4, 2012

Link between Sleep and the Immune System

A new study from the researchers at University of California, San Francisco (UCSF) has found evidence that there is a link between sleep and the immune system. Lack of sleep not only causes lack of concentration and moodiness, it can also reduce the effectiveness of vaccines. Their study’s link between the amount of sleep you get and the immune response to vaccines was analyzed by middle-aged participants in a sleep clinic who were monitored on a nightly basis to determine their sleep patterns than administered a three dose hepatitis B vaccine to see how strong their immune system responded.

Researchers have found a link between sleep and the immune system. 7 hours of sleep helps our immune system fight off bacteria and viruses. Those that got less than six hours of sleep on average each night verses those that sleep longer indicated a reduced, inadequate antibody response to the vaccine. In fact, they were more likely 11.5 times to be unprotected by the immunization. Dr. Aric Prather, a Robert Wood Johnson Foundation Health & Society Scholar at UCSF and U.C. Berkeley stated that the study showed clear evidence of a link between the amount of sleep and an immune process relevant to infectious disease risk.

Today more that 30% of Americans get less than the recommended 7-9 hours of sleep per night due to stress, staying up too late at night watching TV or talking to friends on Facebook and/or other sleep related disorders such as insomnia, restless leg syndrome or sleep apnea. Lack of sleep not only is cause by health problems but is associated with obesity, diabetes Type 2, heart disease and even some cancers.

Melatonin levels change when there is a disruption to the body’s sleep/wake cycle. Melatonin is the hormone that is naturally released at night to prepare the body and mind to fall asleep. Getting too much artificial light at night due to work schedules or watching TV can interfere with the production of melatonin causing ones circadian rhythm to get out of control. Suppressing melatonin maybe the related to other hormones that influence health problems associated with sleep deprivation. Research has shown that adequate sleep is tied to the immune system and it specifically assists the production of protective antibodies that can eliminate bacteria and viruses. Prather also states that lack of sleep causes fluctuations in cell types important in antibody production including alterations in some hormones that influence the immune system like cortisol and human growth hormones.

This study consisted of 125 (70 women, 55 men) healthy, nonsmoking Pennsylvania participants between the ages of 40-60 to determine potential effects of hormonal changes. They kept a sleep journal detailing what time they went to bed, when they woke up and whether they fell asleep easy or not. Some wore actigraphs which electronically monitored their movements and could authenticate they were actually sleeping. Each participant received a standard three-dose hepatitis B vaccine; the first and second dose given a month apart while the final dose was administered at six months. Antibody levels were measured before the second and third dose then again six months after the final dose to establish whether they showed a clinically protective response.

Those that consistently failed to get 7-9 hours of sleep were found to have less vaccine effectiveness while those that had a full night’s sleep were more likely to have a higher antibody response and meet the threshold of protection. Of the 123 participants, 18 did not receive adequate protection from the vaccine. The purpose of this study allowed researchers to monitor immune response over the long term verses a lab-based study where most sleep deprivation results showed a short-lived decrease in antibody levels. Participants in short-term sleep deprivation studies recover quicker because they monitor those that are younger with more resilient immune systems. The current study tracked sleep habits over time and Prather’s team of researchers expected to see variations in people’s immune responses based on their sleep duration, but they didn’t expect to see such a persistently low levels of antibodies six months later.

Prather says, “Sleep needs to take on a larger priority when we think about our health. As scientific evidence continues to converge, it’s my hope that sleep becomes an important topic of discussion, both in the doctor’s office, in our schools and on the health policy level.” Sleep is important to our good health. This study is published in the journal of SLEEP.

Aric A. Prather received his PhD (2010) in Clinical and Biological & Health Psychology from the University of Pittsburgh, and completed his clinical training internship in behavioral medicine at Duke University Medical Center. Trained in the field of psychoneuroimmunology (PNI), Aric’s research focuses on psychological, behavioral, and physiologic correlates of immune function, with particular emphasis on restorative processes (e.g. sleep) that may buffer the deleterious effects of stress on health.

The information in this site is for informational purposes only and not meant as a substitute for advice from your healthcare professional. This information should not be used to diagnosis or treat any health problem. Information and statements provided by asleepeasy.com about supplements that have not been evaluated by the FDA are not intended to diagnosis, treat, cure or prevent any disease. Seek the advice of a qualified healthcare professional regarding any medical condition. Reliance on any information in this article or on this site is solely at your own risk.

GLG America Logo

Tuesday, July 17, 2012

Too Hot to Sleep Stay Cool with these Gadgets

Trying to sleep in hot weather leaves many of us tossing and turning drenched in our own sweat. Other than spending a lot of money running your air conditioner night after night try some of these cool, environmentally friendly gadgets that will help you sleep easy. Sleep experts believe the ideal sleep temperature is between 60 and 68 degrees any temperature above 75 and below 54 will disrupt sleep. Achieving the ideal room temperature during a heat wave isn’t always affordable.

The ChiliPad is a way to regulate your body temperature using high tech, temperature controlled technology that keeps you cool during the summer or warm in the winter. Controlled by the touch of a button using a remote control unit your ChiliPad uses a unique water circulation system to cool your mattress using only 80W of energy on average and saving 4-8% of your electric bill. The Chili Pad has hidden channels of soft silicon tubing filled with circulating water. The water is pumped through a small temperature-modifying box that will sit on your floor. After four minutes the pad is chilled. ChiliPad also provides individual controls if your partner prefers a different temperature. There are also eight types of ChiliPads to fit your bed size with dual or single controls and an optional timer for those that don’t want their pad to run all night. The ChiliPad not only helps those through the hot nights of summer but those that suffer from hot flashes and night sweats any time of year.

Although ChiliPad is a little expensive as it can range from 399.00 for a single controlled twin bed to 999.00 for a dual controlled king over time it will make up for your additional utility costs running your air conditioner. Another less expensive alternative is the Lasko Tower Fan with remote control runs for as little as $59.99. The slim tower tucks neatly into corners or beside bedroom furniture generating three different airflow speeds, while its wide-are oscillation function ensures covering the entire room. The cooling session can be set to turn off after 30 minutes or up to 7 ½ hours. An added plus for those that suffer from allergies this fan also features a fresh air ionizer that has separate controls will infuse the room with negative ions for healthier, more breathable air. This multi-function fan measures 13 x 13 x 42 and carries a one-year limited warranty.

Other fan options are the Holmes 32-inch Tower Fan for $49.99 and the non-blade table fan Dyson AM01 Air Multiplier that runs $299.00 uses its patented technology to generate powerful airflow to cool effectively. No blades mean it is safe to use in your child’s bedroom. Dyson touts that the smooth airflow from this fan will make you feel cooler so your air conditioning can be turn down saving you up to 20% of your energy bills. This modern fan comes with a 2 year warranty, parts and labor guaranteed!

Chillow Pillow sells for $29.99 or less depending where you purchase it, is a thin, very soft, medical-grade, non-electric thermo-regulated gadget designed to keep your pillow cool without adding to your utility costs. Used to cool down your head if you suffer from headaches to hot flashes and even has been applied to tired feet and relieve sunburns as this pillow is designed to match you cooling needs as it adjusts to your body temperature. How can you make the Chillow the coolest it can be? Using it along with a fan provides the air flow it needs to cool it down or you can make it super cool by putting into the refrigerator for 15-30 minutes.

What I was thinking about doing to keep my energy costs down is getting a mini air conditioning unit for my bedroom while turning up or off the house air conditioner at night. The Frigidaire 5,000-BTU Mini Window Air Conditioner on sale at Amazon for $146.89 is perfect for a room up to 150 feet. It keeps you cool and stays quiet to keep you asleep all night long.


A portable air conditioner can be rolled from room to room and can keep a 250 square foot living space cool if it is 9,000 BTU. The SPT Portable Air Conditioner, 9000 BTUs, WA-9000E for $250.00 can be used as a humidifier and a fan while the unit’s Self-Evaporating Technology extracts water from the air, recycles it and used to cool the coils. It has a 24 hour timer and a limited 1-year warranty. Portable AC units can be noisy and may need a condensate pail emptied periodically.

The gadget of all gadgets is The Nest which is a programmable home thermostat that over time learns your program patterns and adjusts your home temperature automatically. If you go away for the weekend The Nest senses your absence and adjusts the temperature. Also if you left for a couple hours and want to raise your AC from 68 to 78 to save a few dollars, The Nest can be controlled via an app for iOS and Android smartphones or from your computer. The Nest is $249.00.

The information in this site is for informational purposes only and not meant as a substitute for advice from your healthcare professional. This information should not be used to diagnosis or treat any health problem. Information and statements provided by asleepeasy.com about supplements that have not been evaluated by the FDA are not intended to diagnosis, treat, cure or prevent any disease. Seek the advice of a qualified healthcare professional regarding any medical condition. Reliance on any information in this article or on this site is solely at your own risk.

GLG America Logo

Sunday, June 17, 2012

Heat Exhaustion Treatments

It’s going to be a hot summer with temperatures already in the 90’s in June. The weatherchannel.com has predicted above-average warmth is expected from the Southwest to the portions of the Midwest, Great Lakes and Northeast this summer. Many athletes can’t wait for the warmer weather to start exercising outside, but I’ve already seen people running and riding their bikes as early as 6:30am to avoid the afternoon high temperatures. Extreme heat can cause heat exhaustion. What are the signs of heat exhaustion? Dizziness, nausea, headache, heavy perspiration and an accelerated heartbeat are some of the symptoms you need to look out for. Heat exhaustion comes on suddenly and without adequate fluids your internal temperature could go as high as 104°F! If you feel any of the signs here are a few heat exhaustion treatments and how to prevent it from happening.

First things first…get out of the hot temperature. Go sit in the shade or find a place that is air conditioned and stay there until you feel better. How do you avoid a relapse if you are 2 miles from home? Be careful, even walking verses running in the sun can cause your heat exhaustion to return. Make sure you have had plenty of cold water or a sports drink to lower your internal temperature. (It might be a good idea to phone a friend to get back home.) If you are lucky enough to be close to an establishment use their restroom to apply cold water on your face, head and neck as this is another way to help bring your internal temperature back to normal. If they have a fan or a hand dryer that blows cool air stand in front of it when you’re wet. Your shirt can also act as a cooling device when the wind blows on the wet perspired material, so it is best to leave it on.

If you run, ride a bike or even golf in hot weather it may be a good idea to keep track of your weight before and after being exposed to extreme heat to see how much water weight you have lost. If you have lost weight you may be dehydrated and you should drink enough fluids until your urine runs clear. Alcohol is not a way to replenish your fluid as it actually dehydrates and can make heat exhaustion worse. Why? Alcohol acts as a diuretic causing a person to urinate more often flushing the body’s much-needed fluids from tissues through the kidneys drying out your system. Even beer can cause dehydration, even though it’s 90-95% water. Did you know that there is a Spanish study that was deciphered by many to show that beer hydrates better after a work¬out than water? They determined that the beer drinkers had "slightly better" rehydration effects, which researchers attribute to sugars, salts, and carbonation in beer enhancing the body's ability to absorb water. The carbohydrates in beer also help refill calories lost when working out. The best beers to drink after a hike or round of golf are those with 2% alcohol or less. So which beers are on that list? Bitburger Drive, Clausthaler, Coors NA, O’Doul’s Amber, St. Pauli Girl NA, Buckler by Heineken and Warsteiner Premium Fresh. Close second are; Bud 55 with 2.4%, Carlsburg Light with 2.7%, Lindeman’s Pecheresse has 2.5%, Molson Light 2.4%, MGD 64 has 2.8% and Pabst Extra Light Low Alcohol 2.2%. Drinking a glass or two of water before celebrating that great round of golf you just played will do your body good. Now the worst beer you can drink is Schorsch Bock 43 if rehydrating is an issue. The 43 in the name is there for a reason, it is 43% alcohol!

Watch the medication you are taking, because diuretics, blood pressure drugs and over-the-counter medications for allergies or cold symptoms can actually decrease your body’s ability to regulate its temperature increasing your risk of heat exhaustion. If you do take any of these medications it may be advisable to work out indoors. It is also recommended to train indoors if you have had heat exhaustion up to a week to avoid a relapse. Once the week is over give your body time to adjust to the heat again by working up to your normal routine; such as golf 9 holes instead of 18, run 1 mile out doors and 4 on the treadmill or stay outside ½ hour the first day hour the next etc. Make sure you get a good night’s sleep before an exhausting workout in the heat. With sleep deprivation you are more likely to become week and easily susceptible to heat exhaustion. Try to get at least 7-8 hours each night.

Don’t confuse heat exhaustion with heatstroke as the latter is potentially a dangerous condition and you can get it by ignoring the symptoms discussed above. Usually if you treat your heat exhaustion right away the symptoms should subside within 30 minutes, if not, go to the ER STAT!

If you feel dizzy you may want to lie down and fall asleep in attempt to get over feeling faint or lightheaded. Sleeping does not make heat exhaustion worse but it does prevent the person from treating themselves and without treatment further complications may develop, like heatstroke. Heatstroke can cause permanent damage or death. If you are alone, fight the urge to sleep until you can get out of the heat and get hydrated. These two things are very important to lower your body temperature. Once the danger of heat exhaustion is removed your body will need to rest and at this point sleep is the best thing you can do for yourself.

The information in this site is for informational purposes only and not meant as a substitute for advice from your healthcare professional. This information should not be used to diagnosis or treat any health problem. Information and statements provided by asleepeasy.com about supplements that have not been evaluated by the FDA are not intended to diagnosis, treat, cure or prevent any disease. Seek the advice of a qualified healthcare professional regarding any medical condition. Reliance on any information in this article or on this site is solely at your own risk.

GLG America Logo

Sunday, June 10, 2012

How do I get my baby to sleep

What is mom’s number one complaint about being a parent? No Sleep! 29% of new moms don’t remember the last time they slept 8 hours, let alone slept through the night. One in three children fight sleep or wake up. Lack of sleep affects mom's emotionally as well as physically. The main cause that 10% to 15% of moms suffer from postpartum depression is just simply sheer exhaustion. Sleep deprivation can cause moms to give up on breastfeeding, are short-tempered with their children and spouse, fall into bad sleep habits, have a slower physical reaction time that can cause car accidents and slows their metabolism down causing  them to gain weight.

[caption id="attachment_1816" align="alignright" width="291" caption="How to swaddle a baby"][/caption]

What can moms do to get their baby to sleep? How can you get a newborn to sleep longer throughout the night? Swaddling an infant makes them feel safe and secure. If you choose to swaddle, be sure you know how to do it correctly. Improper swaddling by tightly wrapping your baby's legs straight down may loosen the joints and damage the soft cartilage of the hip sockets, leading to hip dysplasia.

Developmental hip dysplasia is relatively common in newborns. Your doctor will screen your baby at birth and well-child visits for the condition. Family history, breech delivery, and being a girl put your baby at greater risk for hip dysplasia. To prevent hip dysplasia when you swaddle, be sure there's enough room at the bottom of the blanket so that your baby can bend her legs up and out from her body.

Around 1 to 3 months of age babies prefer to stretch while they sleep as it helps strengthen muscles. Often doctors discourage leaving a baby swaddled all night. Practicing a sleep routine like taking a bath before bed and sticking to a schedule can lead to healthy sleep habits in the future (like when older children fight going to bed). White noise, soft music, lullabies or just a fan can eliminate noises outside their room and can help lull them to sleep.

Should or shouldn’t you rock your baby to sleep? There are many that say that you shouldn’t rock a baby to sleep because it can lead to a separation anxiety disorder (SAD). Separation anxiety disorder is a condition that causes a child to feel intense worry and fear at the idea of being away from mommy or daddy. What are some of the signs of SAD? Won’t sleep alone, nightmares, clingy, panic attacks or temper tantrums when separated from a parent. How can rocking lead to SAD? If your child falls asleep in your arms you are the last person he sees so if he wakes up in his bed alone he can fall into the habit of not being able to fall back to sleep without you there. One way around this is to wake them for 5 to 10 seconds right before placing them in their crib. This allows them to learn the basic skill of self-soothing without you there!

Are you suffering from postpartum depression? Postpartum depression is more than the baby blues that cause mood swings and crying spells. While baby blues usually leads to postpartum depression, after a while it can interfere with taking care of your baby and yourself. The signs you may have postpartum depression are; loss of appetite, insomnia, anger, irritability, feeling inadequate, no desire for intimacy, withdrawal from friends or family and thoughts of harming yourself or the baby. These symptoms can last a year or more.

[caption id="attachment_1817" align="alignright" width="300" caption="Are you suffering from postpartum depression?"][/caption]

Baby blues are just one way that can cause postpartum depression. Many lifestyle factors can lead to postpartum depression, including a demanding baby or older siblings, difficulty breast-feeding, financial problems, lack of support from your partner or other loved ones and as I stated above, exhaustion.

If you feel you are suffering from postpartum depression and these symptoms don’t go away after two weeks, please see your health care provider. Left untreated, postpartum depression can interfere with mother-child bonding and cause family problems. Children of mothers who have untreated postpartum depression are more likely to have behavioral problems, such as sleeping and eating difficulties, temper tantrums and hyperactivity. Delays in language development are more common as well. Sometimes untreated postpartum depression becomes a chronic depressive disorder. Even when treated, postpartum depression increases a woman's risk of future episodes of major depression. With treatment symptoms can go away within months, but make sure you continue your treatment even when you feel better to avoid a relapse. Remember the best way to take care of your baby is to take care of yourself.

The information in this site is for informational purposes only and not meant as a substitute for advice from your healthcare professional. This information should not be used to diagnosis or treat any health problem. Information and statements provided by asleepeasy.com about supplements that have not been evaluated by the FDA are not intended to diagnosis, treat, cure or prevent any disease. Seek the advice of a qualified healthcare professional regarding any medical condition. Reliance on any information in this article or on this site is solely at your own risk.

 
GLG America Logo

Wednesday, June 6, 2012

For Teens Sleep Improves Memory for Better Grades

For teens, sleep and school performance go hand-in-hand, so make sure the transition from a busy day to a restful night’s sleep is smooth, and eliminate the types of things that tend to make sleep less than restorative. Problems with learning and memory from lack of sleep can lead to bad grades. How can they maximize their learning capacity? By getting more sleep! Sleep helps strengthens their ability to learn new things and convert new learning into long-term memories.

A study of 207 students who slept at least six hours per night found that sleep is essential when something new. They found that studying either during the day or right before bedtime made no difference in retention when tested after 30 minutes. But for those that had a good night’s sleep had better memory of what they learned if they studied right before bedtime verses those who studied earlier in the day. So the result indicates that sleep helps memory when they study right before going to bed. How can you test this theory? Challenge One: Try reading something you have little knowledge of and take a nap. Have someone test your knowledge when you wake up.

Another study revealed that hearing sounds during sleep improved memory after waking up. Is this the equivalent to putting your text book under your pillow to absorb the contents? Challenge Two:  Record your test notes on an mp3 player or find the right audio material for the subject you will be tested on. You or the audio material should be as monotone as possible so it doesn’t have loud or sudden sounds that might wake you up. Set the mp3 player to repeat for the best results. Test yourself after a few nights to find out what you’ve retained and if needed continue until you see improved recall skills.

In addition to the negative impact to memory and grades, teens that are sleep deprived have been found to have other crucial issues that impact their lives. Their health, emotional stability, behavior, ability to make important decisions, sport performance, their growth, weight gain, condition of their skin, risk to injury, their mood and their likelihood to use drugs and alcohol are just some issues affected by a teen’s lack of sleep.

A new Brigham Young University study found that high school students perform best on tests if they get at least seven hours of sleep. They feel that 10 year olds need 9-9.5 hours, 12 year olds 8-8.5 hours and 16 year olds perform better with 7 hours of sleep, just like adults.

Scientists don't know exactly how sleep enhances memory, but it appears to involve the part of the brain where long-term memories are stored. It is thought that during sleep it reviews and processes memories, helping them to last for the long term. In almost every case, no matter which type of memory was involved, one fact remained constant. After first learning the task, sleeping on it improves performance. Why is all this important? Some sleep researchers believe that for every two hours we spend awake, the brain needs an hour of sleep. This sleep time is used to figure out what all these new ideas mean. Clearly, sleeping plays a crucial role in helping teens with memory and performance.

How can teens improve their quality of sleep for better memory? One way is to have good sleep habits. Planning time for homework or studying for a test to avoid an all-night cram session is an important step. Regular exercise performed at least three hours before bedtime improves not only their health but their sleep quality too. Also avoiding or limiting the amount of caffeine whether in candy, soda, coffee, aspirin or energy drinks after 2pm. Waking up and going to bed at the same time as well as taking time each night to wind down will get them make sleep habit that will last a lifetime and maybe, just maybe they will wake up naturally in the morning without an alarm clock or you yelling their name 10 times! To help their melatonin kick in (the hormone that controls their sleep/wake cycle and is essential for relaxation and rest) start dimming the lights. And this means cutting back on computer time, TV and video games during the time they are winding down. Their bedroom should be free of gadgets, be dark, quiet and cool to insure the best sleep possible.

As for parents, it is important to recognize the significance of sleep and support your teen in getting enough. Your active support for good sleep habits noted above will help your teen get the sleep they need.

The information in this site is for informational purposes only and not meant as a substitute for advice from your healthcare professional. This information should not be used to diagnosis or treat any health problem. Information and statements provided by asleepeasy.com about supplements that have not been evaluated by the FDA are not intended to diagnosis, treat, cure or prevent any disease. Seek the advice of a qualified healthcare professional regarding any medical condition. Reliance on any information in this article or on this site is solely at your own risk.

GLG America Logo

Sunday, June 3, 2012

Calcium Magnesium Zinc and Sleep

Did you know a hair analysis can determine why you can’t sleep at night? Balancing your physical chemistry is important to promote sleep and without sleep your body can’t heal itself. Calcium, magnesium and zinc are known as the sedative elements. They are needed to promote a relaxing nervous system and sleep does not come easy when their levels are too low causing muscle tension and irritability. Your hair analysis can reveal if your magnesium and calcium levels are elevated and low in relation to your sodium and potassium. This is identified as the four highs pattern which is associated with stress. A four lows electrolyte pattern reflects an imbalance in the autonomic nervous system. Metal toxicity is common with a four lows pattern and as a result exhaustion is a symptom along with muscle cramps and anxiety due to the low levels of magnesium and calcium. High metal toxicity can also be measured by blood and urine tests as well as a hair analysis.

Some experts believe that taking calcium and magnesium with dinner and before bedtime can help a person fall asleep easy and if they wake up during the night they can take more to fall back to sleep. Dosage can be high; some suggest 1000mg of calcium and 600-700mg of magnesium daily. For a fast reaction find a chewable or liquid form. With low levels of magnesium and calcium people often have a copper imbalance that contributes to sleeplessness. Copper stimulates the brain causing the mind to race. People with high copper levels tend to stay up late at night and have difficulty falling to sleep as well as staying asleep. Copper levels can also be determined with a hair analysis. Reducing copper levels takes time and includes taking zinc, vitamin B6, vitamin C, manganese, GB-3 and maybe molybdenum. If you find they do not reduce your copper level discontinue usages as these vitamins and minerals can disrupt the body chemistry if taken over extended periods of time.

[caption id="attachment_1807" align="alignleft" width="536" caption="Did you know that your birth control method might be causing your sleepless nights due to high copper levels?"][/caption]

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

People with low magnesium and calcium levels also need to reduce their physical and mental stimulation later in the day. Listening to relaxation CDs, doing mild stretching yoga exercises, deep breathing and/or meditation can be helpful before retiring. Try to avoid caffeine, sugar and alcohol after 6pm along with medications that may interfere with sleep.

Ask your doctor if you can take you medication in the morning instead. In addition some vitamins and supplements can be stimulating; kelp, B-complex vitamins and vitamin C or E to name a few. While simulants can impair sleep, foods with tryptophan can enhance sleep. A late night snack with protein and calcium, like a warm glass of milk, might just be all you need to fall asleep easy.

[caption id="attachment_1808" align="alignright" width="261" caption="Be positive to reverse the four lows electrolyte pattern"][/caption]

How do you recognize a person with a four low electrolyte pattern? There is definitely a personality tendency associated with this pattern as they are intense, driven, self-critical or critical of others. They work hard and don’t know how to relax. They love drama in their life and many are frustrated and cynical. These stress seekers many not even be aware of how their personality affects them or others. Over all they are negative and generally just very unhappy people.

Metal toxicity may be contributing to their personality tendencies and they need to address the four low pattern before focusing on the metal toxicity otherwise they use up so much energy it is difficult to eliminate the toxic metals. One must make certain lifestyle and attitude adjustments to respond to treating the condition. Precise nutritional correction along with the following supplement program is most helpful:

1. Calcium - 1800-2400 mg of elemental calcium in 3 divided doses. Excellent forms of calcium include calcium lactate, chelate or citrate.

2. Magnesium - 1000-1400 mg of elemental magnesium daily in divided doses with meals. Good forms are the citrate, chelate, lactate or glycinate.

3. Zinc - 40 to 140 mg of elemental zinc, depending on the Na/K ratio. If the ratio is greater than 2, give more zinc. If less than 2, give only about 40 mg daily in divided doses. Good forms of zinc are the chelate, picolinate or others.

4. Copper – give only if the Na/k ratio is less than 2.5 in a dose of about 3-4 mg/day of elemental copper in divided doses.

5. GB-3 from Endomet Labs in Phoenix, Arizona – 2 per meal or less if not tolerated well. GB-3 product can cause loose stools at first in some people. In this case, we use another product from Endomet Labs called Enz-aid.

These are animal-based digestive enzymes. This is often less stimulating than the use of enzyme formulas with Betaine Hcl-pepsin or fungal enzymes because ours use ox bile and pancreatin, which are more parasympathetic in their nature than some synthesized products such as Betaine with Hcl and pepsin.

6. L-taurine – 3 grams daily in 3 divided doses.

Optional products we use rarely:

7. Inositol/choline/methionine – about 600-1000 mg daily in 3 divided doses. This product is optional and often we do not include it to keep the number of tablets down or reduce the cost of the program.

8. Vitamin D – 2000 IU or more daily.

9. Fish oil or other source of omega-3 fatty acids, three capsules daily. This is added to everyone’s program as everyone can use these. However, they may be especially important with four low electrolytes as they may help the person calm down and relax more.(1)

Some people can sleep for hours and still do not feel refreshed upon wakening. This can be the effect of certain toxins on the brain that allow sleep but impair deep sleep. In this case a nutritional balancing program is needed to correct the body’s chemistry.

(1) Resource: http://www.mosesnutrition.com/Four_Low_Electolytes.html

The information in this site is for informational purposes only and not meant as a substitute for advice from your healthcare professional. This information should not be used to diagnosis or treat any health problem. Information and statements provided by asleepeasy.com about supplements that have not been evaluated by the FDA are not intended to diagnosis, treat, cure or prevent any disease. Seek the advice of a qualified healthcare professional regarding any medical condition. Reliance on any information in this article or on this site is solely at your own risk.

 

 
GLG America Logo

Saturday, May 26, 2012

Why Do We Sleep

Why do we sleep? Scientists have developed many theories why we need sleep. Our bodies seem to regulate sleep the same why it regulates our eating habits and breathing. Sleep is good for the body and plays an important part in our health. We feel better after a good night’s sleep because sleep makes us more alert and energized to get through the day. Sleep like eating and breathing is another life sustaining activity and without enough sleep we function poorly. Looking at sleep patterns in other animals to see if there are similarities or differences that might tell us something about sleep’s role researchers have suggested the possible theories.

One of the initial theories called the adaptive or evolutionary theory proposes that lack of activity at night served as a survival function by keep the body safe in times when it was for the most part exposed to dangerous elements; like being killed by a predator. This behavioral approach could have evolved to become what we now identify as sleep. Some argue saying it would have been safer to stay awake in times of trouble to react (fight or flight). They see no advantage to being asleep if safety is vital. You could counter with the fact that instead of running or fighting off your enemy you could hide and stay very still and sleep just might be the result.

Another theory suggests that the primary function of sleep was to conserve energy when food supplies were least abundant. Although this is less apparent today when there are plenty of food sources, at one time we needed to reserve our energy when we had to hunt for our next meal. Energy metabolism is reduced during sleep because a person’s body temperature and need for food decreases during sleep. Some scientists believe sleep is a primary function to help us conserve energy and considers this concept part of the inactive theory. While other scientists argue that the purpose of sleep may not be restorative. In fact, they argue that the very question “why do we sleep?” is mistaken, and that the real question should be “why are we awake?” If you are safe and warm and fed, it is a waste of energy to be awake and moving around (and possibly getting into trouble). Far better, this argument goes, is to be awake only when you have to and sleep when it suits you.

[caption id="attachment_1803" align="alignright" width="260" caption="Brain Plasticity"][/caption]

We have known for a while that sleep restores what is lost in our mind and body while we are awake. Sleep repairs and rejuvenates our muscle growth, tissues, protein synthesis and releases our growth hormone. Without sleep we lose all immune function and in a matter of weeks, we die. Sleep also is important to cognitive function. When we are conscious neurons in our brain produce adenosine, a by-product of the cells’ activities. This build-up is thought to be one factor that leads to the awareness of feeling tired. As long as we are awake, adenosine accumulates and while we sleep it is dispelled from our brain, therefore when we wake up we feel more alert.

Recently the most compelling theory why we need sleep is based on the changes in structure and organization of the brain. This theory known as brain plasticity or neuroplasticity refers to the susceptibility to physiological changes of the nervous system, due to changes in behavior, environment, neural processes, or parts of the body other than the nervous system. Sleep plays a critical role in brain development for infants and young children. Infants spend as much as 13 -14 hours per day asleep. Half of that time is spent in REM sleep, the sleep cycle where dreams occur. Sleep and brain plasticity is associated with adults as well and is seen when sleep deprivations causes low performance levels.

Although these theories are unproven scientist continue to make efforts in finding out what happens while we sleep and what controls our sleep/wake cycles that help us live a long healthy life.

The information in this site is for informational purposes only and not meant as a substitute for advice from your healthcare professional. This information should not be used to diagnosis or treat any health problem. Information and statements provided by asleepeasy.com about supplements that have not been evaluated by the FDA are not intended to diagnosis, treat, cure or prevent any disease. Seek the advice of a qualified healthcare professional regarding any medical condition. Reliance on any information in this article or on this site is solely at your own risk.

 

 
GLG America Logo

Saturday, May 19, 2012

Reasons Why You Can't Sleep

If you’re pregnant or having menopausal symptoms you know how hard it is to fall asleep easy at night. But there are other reasons that you should consider if you’re having trouble getting the sleep you need. No matter how old you are you could be suffering from one of these sleep stealers.

If you are in your 20’s or 30’s women usually blame their lack of sleep on parenthood and the demands of raising a family and working at a job day after day. Did you know that 5-10% of women develop postpartum thyroiditis following delivery? An overactive thyroid or hyperthyroidism can make too much thyroid hormone that controls your metabolism that can make a lot of things in your body speed up. You lose weight, have a fast heartbeat, sweat easily and/or feel nervous or moody. After a few months the condition changes to hypothyroidism where the body produces less thyroid hormone leaving you feeling constantly fatigued. Most women with postpartum thyroiditis will regain their normal thyroid function.

Symptoms of hypothyroidism may be unclear and can often mimic symptoms of other conditions. What to look for: changes in your menstrual cycle, constipation, dry hair or hair loss, dry skin, fatigue, sensitivity to cold, slow heart rate, swelling of the thyroid gland, weight gain, carpal tunnel syndrome and even depression. As you know depression alone can cause insomnia and many antidepressant medications have sleep-related side effects.

Having hypothyroidism can become serious and you should seek treatment from your primary healthcare professional.

According to WebMD.com thyroid problems in a pregnant woman can affect their developing baby. During the first three months of pregnancy, the baby receives all thyroid hormone from its mother. If the mother has hypothyroidism, the baby does not get enough thyroid hormone. This can lead to problems with mental development.

Extremely low levels of thyroid hormone can cause a life-threatening condition called myxedema. Myxedema is the most severe form of hypothyroidism. A person with myxedema can lose consciousness or go into a coma. The condition can also cause the body temperature to drop very low, which can cause death.

Treating your hypothyroidism may put your thyroid hormone back to healthy levels but in the meantime may not ease your depression or insomnia. Side effects from medications or sleep aids can be addictive. Many specialists recommend using cognitive behavioral therapy methods, developing good sleep habits and going to therapeutic group sessions can help with both your insomnia and depression.

Once you’re in your 40’s you might wake up during the night to go to the bathroom. Don’t be alarmed, you may only be having a urinary tract infection (UTI). In your mid-forties decreased estrogen levels thin the lining of the vagina and bladder which makes perimenopausal woman more prone to infection. Talk to your doctor if you notice a change in your bathroom habits especially if you have other symptoms like: increased thirst, increased hunger, dry mouth, frequent urination, unexplained weight loss, feeling weak, headaches and blurred vision as these are signs of type 2 diabetes a condition that is more prevalent in people that suffer from sleep disturbances like; insomnia, snoring or sleep apnea.

Deep sleep decreases in your late forties making waking up during the night more frequent. Exercise may help. Giving your body more repair work during the night means more deep sleep. Experts feel that 30 minutes of moderate aerobic exercise will do the trick.

For those 50 and over watch the prescription drugs you may be taking for other health conditions such as high blood pressure and/or high cholesterol. Hypertension sufferers usually take a diuretic which increases your chances of getting up during the night to use the bathroom. Ask your doctor if you can take your pills in the morning instead. A side effect from taking a statin for cholesterol control is muscle aches which can make falling asleep harder due to a depletion of the co-enzyme Q10. Co-Q10 is a natural protein required for normal functioning of the muscle cells. Ask your doctor if it is OK to try a co-Q10 supplement to replenish this diminished enzyme.

If you are a heavy snorer it could be a sign of obstructive sleep apnea (OSA) a disorder in which breathing briefly stops periodically while you sleep. As I stated before OSA is linked to developing type 2 diabetes, but also is known to cause hypertension and heart related conditions. Your chance of getting OSA increases after menopause when your progesterone levels drop. Weight gain is also associated with OSA after menopause and worsens this disorder. In some cases losing 10% of your body fat can actually cure OSA. Your doctor may recommend staying at a sleep clinic so they can monitor you while sleeping to properly diagnosis this condition.

The information in this site is for informational purposes only and not meant as a substitute for advice from your healthcare professional. This information should not be used to diagnosis or treat any health problem. Information and statements provided by asleepeasy.com about supplements that have not been evaluated by the FDA are not intended to diagnosis, treat, cure or prevent any disease. Seek the advice of a qualified healthcare professional regarding any medical condition. Reliance on any information in this article or on this site is solely at your own risk.

GLG America Logo

Tuesday, May 8, 2012

Good Morning America this is your Wakeup Call

How do you sleep at night? Do you wake up too early or have a hard time waking up at all? If you wake up too early and can’t get back to sleep what can you do? You need to keep your room as dark as possible. Getting up to use the bathroom and trying to go back to sleep after you’ve turned on the light interrupts your sleep/wake cycle. Keep a night light on so you can find your way there. The best solutions for this problem is too eliminate or reduce the amount of liquids you consume at night. If this issue is persistent you might talk to your doctor. You could be suffering from overactive bladder. He may recommend physical therapy to strengthen your pelvic floor muscles. Watch out for other liquids like soup or fruit and vegetables that are mostly water; celery, watermelon or cucumbers to name a few.

When you try to go back to sleep do you think of all the things you have to do tomorrow? Worry and anxiety are the number one reason why people can’t fall to sleep easy. To get your to-do-list off your mind write down what needs to be done before your go to bed then you don’t have to wonder if you’ve remembered everything you have to do the next day.

Around 60% of the people that wake up early wake up due to aches and pains. Even mild pain is enough to wake you up. My father used to suffer from back pain and had a hard time falling asleep. If this is the case, take an over-the-counter pain medication before going to bed and keep some on your night stand with a glass of water for easy access if you wake up. This avoids a trip to the kitchen. If can’t get your mind off your pain you might use a distraction. Listen to music, white noise or try self-hypnotic relaxation techniques.

Listening to white noise, sleep music or even a fan can reduce or eliminate external stimuli that can cause us to have microarousals. Noisy neighbors, dogs barking and traffic can put our body on alert and disrupt our sleep, especially those that are light sleepers. Other external stimuli that cause us to wake up too early are light and temperature. As I mentioned before exposure to light triggers our serotonin levels to rise making our mind and body think it is time to get up. Keeping our room as dark as possible both in our room and outside can keep our serotonin levels down so we can fall back to sleep. Good blinds or black out curtains can block streetlights or oncoming traffic. Shutting down computers, TV’s, phone and even covering your alarm clock will help. Keeping your room cool during the night is essential for sleeping well all night. I find it difficult to sleep if the room is too hot. I am always waking to kick off the covers. The best temperature is between 65-68 degrees.

Do you wake up too early due to heartburn or acid reflux? Gastroesphageal reflux disease (GERD) can cause you to wake up. If you wake up occasionally to GERDs you might want to eat your larger meal at lunch and a smaller meal for dinner or eat smaller more frequent meals during the day and try to eat at least 3 hours before retiring so your food will be digested. Like hot spicy foods? Reserve these for lunchtime along with fatty foods that put pressure on the valve at the end of your esophagus. Taking calcium after meals can strengthen the valve and stomach. Keep an antacid next to your bed for middle of the night heartburn attacks.

If you feel you suffer from chronic acid reflux please contact your primary care taker. Reflux may cause symptoms of heartburn. It may also damage the lining of the esophagus. The esophagus lining then changes in appearance and looks like the stomach lining (Barrett's esophagus). Barrett's esophagus occurs more often in men than women. You are more likely to have this condition if you have had GERD for a long time. Patients with Barrett's esophagus may develop more changes in the esophagus called dysplasia. When dysplasia is present, the risk of getting cancer of the esophagus increases.

Laying on your back increases the chances for acid reflux if your stomach is upset. Try sleeping on your left side to ease the pressure on you esophagus.

For those that can’t seem to wake up in the morning other than having cold water thrown in your face or your mothers screaming your name (this is what I remember) and no way you’d wake up without an alarm…. there is a secret to waking up in the morning without having to hit the snooze button 10 times! It can be done and you have recognized the people that do it, they are annoying happy morning people. Why do you think they are happy? They think they have something to wake up for. Just like a little kid on Christmas morning. So why do most of us sleep in? We associate waking up with things we don’t want to do. The easiest and most important part to waking up in the morning is put your attention on something you want to do the next day like going for a run/walk in the morning, going out to dinner, buying a new coffee maker or coffee or even just relaxing and talking about a long term goal or working on a hobby. If you make time for yourself doing something you love it’s the adult comparison to Christmas morning.



Also doing something for yourself every day, even if it’s just a ½ hour, helps to ease your worry and anxiety. This will allow you to relax at night, so you can fall asleep and possibly to stay asleep without waking up. Even just looking forward to a little thing like reading a good book, going on a date or playing a video game will turn negative feeling towards waking up into a positive one.

Make your sleep schedule a habit so you will find it easier to get up in the morning. Do you wake up naturally with 6, 7 or 9 hours of sleep? Finding how much sleep you need to feel refreshed in the morning without an alarm is key and then go to bed accordingly. Making bed time a habit and thinking about positive things you can do for yourself you will find that you will become one of those annoying happy morning people!

The information in this site is for informational purposes only and not meant as a substitute for advice from your healthcare professional. This information should not be used to diagnosis or treat any health problem. Information and statements provided by asleepeasy.com about supplements that have not been evaluated by the FDA are not intended to diagnosis, treat, cure or prevent any disease. Seek the advice of a qualified healthcare professional regarding any medical condition. Reliance on any information in this article or on this site is solely at your own risk.

GLG America Logo