How to Deal with Sleep Problems

By Victoria Lancer

How to Deal With Sleep Problems - Help for Infants, Children and Adults

This book can help you deal with your sleep problems like insomnia, sleep apnea, snoring, restless leg syndrome, narcolepsy, sleep problems in pregnancy, in infants and in older children, and more.

The book’s goal is also to have you appreciate that sleep is necessary for life and health. Missing sleep and thinking that it won't hurt you is a misconception that many people have. In this e-book, we bring out information concerning sleep problems and the impact they have on health and well-being.

In Chapter 1, the stages of sleep and how they benefit us, as being part of a normal sleep pattern, are discussed. What happens to us during each of those stages is considered as well.

The question: "How much sleep do we need?" is covered in Chapter 2. Determining how much sleep each of us needs nightly is important because everyone's sleep needs vary in length.

Chapter 3 takes a look at common sleep disorders. Even though there are around 80 sleep disorders, we are taking a brief look at some of the more common ones. Causes and solutions are included with some of them because not all of these disorders are covered in detail in later chapters.

Sleep deprivation is an interesting topic. We take a look at how it ties in with all other sleep disorders and affects us in the process, in Chapter 4.

Insomnia is the most common sleep disorder, and a detailed discussion is found in Chapter 5.

Then, there is the topic many may not want to talk about: Snoring. Chapter 6 covers its causes and possible solutions.

Chapter 7 is concerned with the topic of the potentially deadly sleep apnea. You definitely don't want to miss this one.

Chapters 8-10 deal with sleep problems in:

1. Pregnancy

2. Infants

3. Older children

Sleepwalking, that weird subject, is discussed in Chapter 11 and the lastly, Chapter 12 takes detailed looks at Restless Legs Syndrome and Narcolepsy.

Concluding comments encourage everyone to take getting adequate sleep seriously because it is just as important as air, food and water to our health and well-being.

• Language: English
• Publisher: NPC Pubs
• Release date: May 1, 2016
• ISBN: 9781533792150

Book preview

INTRODUCTION

It has been estimated that there are about 80 sleep disorders that disrupt normal sleep in one way or another. Because of stressful lives they lead, more and more people are finding that their sleep is not refreshing, and they are tired in the middle of the day.

For example, the effects of sleep deprivation are being experienced in the bedroom, the boardroom and on the highway. From the executive yawning through a business meeting to the wife who is ready to strangle her beloved husband who snores like a freight train, sleep problems and sleep deprivation affect many people. The far reaching effects of these sleep problems may also include those caused by the big rig driver who fell asleep and initiated a massive fatal accident on the freeway.

It has been estimated that more than $42 billion a year in healthcare costs are lost because of insomnia and the problems it causes in the United States. Approximately 60% of Americans deal with some sort of sleep problem each year. Over 100,000 car accidents and over 1500 deaths every year are attributed to sleep deprivation or falling asleep at the wheel because of these problems. Losing a loved one in that manner is a tragedy.

So, what are some of the sleep problems experienced by individuals? What can be done about the various forms of sleep problems including sleep apnea? How can we deal with sleep problems and avoid sleep deprivation effects? The purpose of this e-book is to answer those questions, to help people deal with their sleep problems, and to help them understand how important getting adequate sleep is to their lives and well-being.

CHAPTER 1: THE NORMAL SLEEP CYCLE – THE STAGES OF SLEEP

When we go to sleep, it is not just a matter of going into deep sleep immediately. Sleep is made up of several stages that may be experienced in specific sequences throughout the night.

Up until 2004, researchers considered sleep to be made up of two main types with one of these types consisting of 4 stages. These two main types of sleep are NREM (Non-Rapid Eye Movement) and REM (Rapid Eye movement.) NREM consisted of 4 stages, with REM considered a fifth stage. The majority of dreaming is experienced in the REM stage, while a small amount may occur during NREM.

In 2004, the American Academy of Sleep Medicine (AASM) reviewed and revised how sleep was rated, and stage 4 was combined with stage 3. Both of these stages were similar except for the total brain wave patterns.

What do brain wave patterns have to do with sleep?

Each stage of sleep involves a different brain wave. When we are awake, our brains exhibit 6 different waves including alpha and beta waves at 13-40 Hz (Hertz are cycles per second.) When asleep, our brains are functioning at lower cycles with theta or delta waves. Stage 1 involves theta waves (4-7 Hz), and stage 3 involves delta waves (.05-2 Hz) at a much lower level.

Our bodies, especially our voluntary muscles, are functioning at different levels, as well. One stage will even exhibit muscle paralysis, and we will consider the possible reason for this later.

What comprises each sleep stage?

Stage 1 - This is the stage when we are starting to relax, preparing for sleep. We start out with alpha waves that simulate a dreamlike state. At some time or another, all of us have felt the bed drop out from under us and had our muscles jerk. These sensations are called positive myoclonus. It's during stage 1 that we may experience these, or we may even have hypnogogic hallucinations: someone calls our name or the phone rings; however, it didn't really happen. Our brain begins exhibiting theta waves for about 5-10 minutes. During this time, we may be awakened and not even realize we have been asleep.

Stage 2 - With this stage, our brains start producing short periods of rapid, rhythmic activity. These are known as sleep spindles, and they are accompanied by the slowing of heart rate and dropping of body temperature. We also lose conscious awareness of our surroundings. Stage 2 is approximately 20 minutes in duration and will