Waking Up Early Is Making Us Fat - Print View - The Daily Beast

  

by Trevor Butterworth  | May 28, 2012 1:00 AM EDT

Are you socially jet-lagged? If you need an alarm clock to wake up, then you probably are. The term, coined by Till Roenneberg, a chronobiologist at Ludwig-Maximilians University in Munich, refers to what happens when your internal body clock wants you to stay asleep but your external social clock wants you to wake up. By getting up with our alarms all week and sleeping late on the weekends, it’s like sending our body clock to the West Coast and dragging it back East Monday morning. The result, says Roenneberg, is that “there are people who, caught in a cycle of sleep loss and oversleeping, hardly ever get a normal night’s sleep at all.”

The problem is that this increasingly describes most of us. If majoritarian rules applied to society, and we weren’t chasing the global economy, most people would happily nod off between 12 a.m. and 1 a.m. and wake between 8 a.m. and 9 a.m. Instead, “85 percent of us need an alarm clock to wake up,” says Roenneberg, with the result that “two thirds of normal people suffer from one hour or more of social jet-lag, 16 percent two hours, and shift workers considerably more.”

Shift work is particularly vicious. Orfeo Buxton, a sleep researcher at Harvard University Medical School, recently led the first study in humans where sleep was disrupted for several weeks to simulate the effects of shift work. The result was metabolic chaos: glucose spiked to levels that could, over time, trigger diabetes, while energy expenditure slumped to the point where subjects would have gained up to 13 pounds in a year.

And the evidence that social jet lag might be a major factor driving obesity keeps mounting: Roenneberg’s team just published an analysis of thousands of sleep records which found a 33 percent increase in obesity for every hour of social jet lag. Sleep loss, says Buxton, triggers a feedback loop that “makes people prefer processed and sugary foods over fruit and vegetables, while leaving them with less energy to exercise.”

Illustration by Taylor Callery

This year will be a landmark year for sleep research, both researchers say, one that frames sleeplessness as a physiological revolution that we must fight to reverse. “We need to get rid of the old rule that the early bird catches the worm,” says Roenneberg. When we are wired to rise late, this is nothing but “pure stupidity.”

“In the developed world,” says Buxton, “we’re subjecting ourselves to a giant unnatural experiment in the presence of excess food." And right now, he says, it looks as if “everyone’s turning into a tub of lard.”

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   Waking Up Early Is Making Us Fat - Print View - The Daily Beast

Top 4 herbal remedies for insomnia - better than drugs!

 

If you suffer from regular insomnia, the world is a different place. For you, an online resource for natural insomnia remedies is likely laughable. These solutions, that include things like warm baths and relaxing music, are nice, but are made for people who have occasional problems with sleeplessness.

While greater relaxation can indeed promote sounder sleep, a warm bath before bed is not likely to put to sleep a chronic insomnia sufferer.

For a chronic insomnia sufferer, a quick solution might seem the best way. However, taking sleeping pills have been proven to have side effects and health complications. Why not try something natural instead?

If you’ve suffered from insomnia for any length of time, you’ve probably tried all of the basic suggestions. Things like getting daily strenuous exercise, establishing a regular bedtime routine, and meditation can all help create a healthy sleep-wake cycle.

When these things don’t work, you have a choice of sticking it out and settling for sleepless nights, discussing the problem with a medical doctor who will prescribe a sedative, or looking at all-natural remedies, many of which have been proven effective.



Here’s a list for those who want to try option number three:

• Valerian Root

Valerian is a perennial plant with small pink and white flowers. But its roots are where you’ll find a possible sleep potion. This herb can be found in many over-the-counter sleep remedies in health-food stores and has been shown, through research, to increase sleep quality and quantity.

According to a double-blind study in the European Journal of Medical Research, a group receiving 600 mg. of valerian extract showed comparable results to a group receiving 10 mg of oxazeoam, a pharmaceutical insomnia drug. Even better, those taking the valerian had far fewer side effects (28.4%) than those on the prescription remedy (36%).

• Melatonin

Melatonin is technically not an herb, but can be found on the shelves of any health food store and naturally in several foods. It is the hormone that helps to naturally regulate the sleep cycle in your body.

Studies on the effectiveness of melatonin in insomnia treatment have had varying findings, though many have shown promising results.

In one case, a study of autistic children found that 60 percent of participants found improved sleep patterns, including increased amount of sleep, following treatment with melatonin.

Another study, from the Journal of Medicinal Food, focused specifically on the consumption of tart cherry juice (rich in melatonin), and found that consuming the juice in the mornings and evenings had a significant impact, dramatically reducing the occurrence of insomnia.

Melatonin production may also be encouraged through the consumption of foods like cherry juice, bananas and barley.

• Chamomile

Numerous studies have found chamomile to have beneficial effects in the treatment of insomnia and even anxiety.

We commonly see chamomile in teas, advertised as encouraging relaxation and sleepiness. But, these are not just fantastic claims by the tea-makers; they are backed with research.

Numerous studies have found chamomile to have beneficial effects in the treatment of insomnia and even anxiety.

One study from Okayama University in Japan, looking at the effectiveness in “sleep-disturbed rats,” found that chamomile had hypnotic effects comparable to benzodiazepines, like Valium. Of course, there is also some research that does not agree with such dramatic findings. But with no reported side effects, and many studies reporting benefits, it would seem to be a useful treatment for at least some of those who suffer from sleepless nights.

• Lavender

Perhaps the most exciting results have been found with the use of lavender. Unlike the other herbal treatments, lavender is not taken orally. Instead, it is used as aromatherapy, circulated around the room with a diffuser.

A Korean study found college students suffering from insomnia and depression had  beneficial results with the use of lavender.

Unlike the other herbal treatments, lavender is not taken orally. Instead, it is used as aromatherapy, circulated around the room with a diffuser. (Shutterstock photos)

In the Replacement of drug treatment for insomnia by ambient odour study, researchers discovered patients using prescription sleep aids could experience the same results from using lavender essential oils in an aromatherapy treatment. Participants were evaluated while on the medications, during a period with no treatment, and again during treatment with lavender essential oils. Their sleep satisfaction was identical during drug treatment and lavender aromatherapy treatment.

Insomnia is frustrating, to say the very least. And not getting adequate sleep can wreak havoc on your body’s general health, compromising your immune system and opening you up to a whole host of health problems.

While many say insomnia is nothing more than a mental block, where the affected person has convinced themselves that sleep is too difficult to attain, those who suffer from it are convinced otherwise after trying many helpful suggestions, including positive thinking and willing themselves to sleep.

While prescription drugs can send you into an overnight coma, there are natural remedies that can gently – and in some cases, dramatically — encourage sleep. In an effort to avoid habit-forming and costly prescription drugs, the presence of truly effective herbal insomnia treatments could be a dream come true for many.

Read more: http://www.voxxi.com/herbal-remedies-insomnia/#ixzz21CVtM4Zx

Source:Top 4 herbal remedies for insomnia - better than drugs!

http://www.voxxi.com/herbal-remedies-insomnia/

Fragmented sleep 'harms memory'

 

Continuous sleep is important for memory formation

 

Broken sleep affects the ability to build memories, a study of mice suggests.

The Proceedings of the National Academy of Science findings could help explain memory problems linked to conditions including Alzheimer's and sleep apnoea.

The Stanford University research found disrupting sleep made it harder for the animals to recognise familiar objects.

A UK sleep expert said the brain used deep sleep to evaluate the day's events and decide what to keep.

This study looked at sleep that was fragmented, but not shorter or less intense than normal for the mice.

It used a technique called optogenetics, where specific cells are genetically engineered so they can be controlled by light.

They targeted a type of brain cell that plays a key role in switching between the states of being asleep and being awake.

Mouse memory test The researchers then sent light pulses directly into the brains of mice while they slept.

"There are some things that we need to 'lock down' as a permanent hard memory”

Dr Neil Stanley Sleep expert

 

This meant they could disrupt their sleep without affecting total sleep time or the quality or composition of sleep.

The animals were then placed in a box with two objects, one of which they had encountered before.

Mice would naturally spend more time examining the newer object, and those who had been allowed uninterrupted sleep did just that.

But those whose sleep had been disrupted were equally interested in both objects, suggesting their memories had been affected.

Writing in the journal, the researchers, led by Dr Luis de Lecea, said: "Sleep continuity is one of the main factors affected in various pathological conditions that impact memory, including Alzheimer's and other age-related cognitive deficits."

Broken sleep also affects people addicted to alcohol, and those with sleep apnoea - a condition in which the throat repeatedly narrows or closes during sleep, restricting oxygen and causing the patient to wake up.

The researchers add there is no evidence of a causal link between sleep disruption and any of these conditions.

But they added: "We conclude that regardless of the total amount of sleep or sleep intensity, a minimal unit of uninterrupted sleep is crucial for memory consolidation."

Independent sleep expert Dr Neil Stanley, a former chairman of the British Sleep Society, said: "During the day, we accumulate all these memories.

"At some point we have to sort through what's happened during the day.

"There are some things that we need to 'lock down' as a permanent hard memory.

"That process occurs in deep sleep. So anything that affects sleep will have an effect on that process to a greater or a lesser extent."

Dr Stanley said there was particularly striking evidence that people with sleep apnoea had particular problems "locking down" memories.

And he added that people with Alzheimer's often had trouble sleeping, but said: "There is something there. But whether it's the degeneration of the brain that causes poor sleep, or poor sleep that aids the degeneration of the brain has not been determined."

Miranda Watson, director of communications at the British Lung Foundation, said: "For patients with the dangerous sleep disorder, obstructive sleep apnoea, this study will come as no surprise.

"Patients regularly stop breathing during the night when their airways become blocked depriving them of a full night's rest.

"This interrupted sleep can cause extreme day time tiredness and memory loss."





Source:
BBC News - Fragmented sleep 'harms memory'
 

What Time Is It on Your Circadian Clock? - ScienceNOW

What Time Is It on Your Circadian Clock?

by Dennis Normile on 27 August 2012,

Round the clock. Tracking the levels of 50 hormones and amino acids in blood samples (shown by ribbons) reveals a body's internal time.

Credit: PNAS

Are you a morning lark or a night owl? Scientists use that simplified categorization to explain that different people have different internal body clocks, commonly called circadian clocks.

Sleep-wake cycles, digestive activities, and many other physiological processes are controlled by these clocks. In recent years, researchers have found that internal body clocks can also affect how patients react to drugs. For example, timing a course of chemotherapy to the internal body time of cancer patients can improve treatment efficacy and reduce side effects.

But physicians have not been able to exploit these findings because determining internal body time is, well, time consuming. It's also cumbersome. The most established and reliable method requires taking blood samples from a patient hourly and tracking levels of the hormone melatonin, which previous research has tied closely to internal body time.

Now a Japanese group has come up with an alternative method of determining internal body time by constructing what it calls a molecular timetable based on levels in blood samples of more than 50 metabolites—hormones and amino acids—that result from biological activity.

The researchers established a molecular timetable based on samples from three subjects and validated it using the conventional melatonin measurement. They then used that timetable to determine the internal body times of other subjects by checking the levels of the metabolites in just two blood samples from each subject per day.

Having such a timetable could allow doctors to synchronize drug delivery to internal body time, the team reports online today in the Proceedings of the National Academy of Sciences. "Usually personalized medicine is focusing on genetic differences, but there are also temporal differences [among patients]. That will be the next step in personalized medicine," says systems biologist Hiroki Ueda of the RIKEN Center for Developmental Biology in Kobe, Japan, who heads the research group.

"In principle, the method holds great promise as a way of replacing the cumbersome melatonin assay," says Steven Brown, a molecular biologist at the University of Zurich in Switzerland.

"The authors show in a small-scale, well-controlled experiment that they are able to predict internal body time within a precision frame of 3 hours," says Urs Albrecht of the University of Fribourg in Switzerland.

Both researchers say further work will be necessary to make the technique more practical and more widely applicable, and Ueda agrees. The experimental subjects were all young men, and different molecular timetables are likely needed for women and for people of different ages.

He would also like to improve the precision and make it reliable with just one blood sample per day.

What Time Is It on Your Circadian Clock? - ScienceNOW

 Link: http://news.sciencemag.org/sciencenow/2012/08/what-time-is-it-on-your-circadia.html?ref=hp

What Pulling An All-Nighter Does To Your Body - Business Insider

 ally in your early years as an analyst, all Wall Streeters can expect to pull all-nighters.
Here's how it works. You're on an important project, and your boss realizes there's a mistake in the data, or the client pushes up a meeting, or you're just crashing on a deadline.
Either way, time is of the essence, you have to finish a task ASAP, and you're not going home.
Obviously, spending the night deep in excel instead of deep under your covers isn't just killer for your social life, it also hurts your body — here's what you need to know about how.

Click here to find out what an all-nighter does to your body.

Read more: http://www.businessinsider.com/what-pulling-an-all-nighter-does-to-your-body-2012-9?op=1#ixzz26QZtUsgt

What Pulling An All-Nighter Does To Your Body - Business Insider

Shift work link to 'increased risk of heart problems'

Working night shifts can disrupt the body's clock and lead to health problems

Shift workers are slightly more at risk of having a heart attack or stroke than day workers, research suggests.

An analysis of studies involving more than 2m workers in the British Medical Journal said shift work can disrupt the body clock and have an adverse effect on lifestyle.

It has previously been linked to an increased risk of high blood pressure and diabetes.

Limiting night shifts would help workers cope, experts said.

The team of researchers from Canada and Norway analysed 34 studies.

In total, there were 17,359 coronary events of some kind, including cardiac arrests, 6,598 heart attacks and 1,854 strokes caused by lack of blood to the brain.

These events were more common in shift workers than in other people.

The BMJ study calculated that shift work was linked to a 23% increased risk of heart attack, 24% increased risk of coronary event and 5% increased risk of stroke.

But they also said shift work was not linked to increased mortality rates from heart problems and that the relative risks associated with heart problems were "modest".

"Ensuring workers have a minimum of two full nights sleep between day and night shifts can help people to cope with shift work.”

Jane White Institution of Occupational Safety and Health

 

The researchers took the socioeconomics status of the workers, their diet and general health into account in their findings.

No rest
 
Dan Hackam, associate professor at Western University, London, Ontario in Canada, said shift workers were more prone to sleeping and eating badly.

"Night shift workers are up all the time and they don't have a defined rest period. They are in a state of perpetual nervous system activation which is bad for things like obesity and cholesterol," he said.

The authors say that screening programmes could help identify and treat risk factors for shift workers, such as high blood pressure and cholesterol levels.

They add that shift workers could also be educated about what symptoms to look out for, which might indicate early heart problems.

Jane White, research and information services manager at the Institution of Occupational Safety and Health, said there were complex issues surrounding shift work.

"It can result in disturbed appetite and digestion, reliance on sedatives and/or stimulants, as well as social and domestic problems.

"These can affect performance, increase the likelihood of errors and accidents at work, and even have a negative effect on health.

She said the effects of shift work needed to be well managed.

"Avoiding permanent night shifts, limiting shifts to a maximum of 12 hours and ensuring workers have a minimum of two full nights' sleep between day and night shifts are simple, practical solutions that can help people to cope with shift work."

Ellen Mason, senior cardiac nurse at the British Heart Foundation, said the increased risk to an individual shift worker "was relatively small".

"But many Brits don't work nine to five and so these findings becomes much more significant.
Whether you work nights, evenings or regular office hours, eating healthily, getting active and quitting smoking can make a big difference to your heart health."






BBC News - Shift work link to 'increased risk of heart problems'



"Links:  http://www.bbc.co.uk/news/health-18996082

Melatonin in Alzheimer's treatment study

 

28 March 2011 Last updated at 05:58 

Sleep hormone melatonin in Alzheimer's treatment study

 

Alzheimer's causes the death of brain cells

A drug containing the sleep hormone melatonin is to be tested in Scotland to find out if it helps reduce the effects of dementia.

Glasgow-based firm, CPS Research, aims to recruit 50 people with Alzheimer's disease for the clinical trial of the drug, Circadin.

Alzheimer's patients do not have normal melatonin levels and the study will gauge the effects of adding it.

Initial findings suggest it may lead to improved well being during the day.

The most common cause of dementia is Alzheimer's disease - which causes the death of brain cells - but other conditions that affect the brain can also cause it.

Dr Gordon Crawford, of CPS Research, said: "Dementia is a shattering condition for patients, their families and friends. By reducing the symptoms of the illness, it is hoped that both patients and their carers can enjoy a better quality of life and manage the condition more effectively.


Sleep quality

  "In our groundwork for this project we investigated a slow-release version of the natural compound melatonin. Our findings suggested that the participants functioned better during the day - possibly due to a better quality sleep pattern."

 

 

Dr Crawford said that melatonin does not currently exist as a treatment for dementia but was registered in Europe and the UK for use with elderly patients with sleeping difficulties. 

He said: "It has proven to be remarkably safe and virtually free from side effects. We are exploring whether its use as an add-on treatment for dementia could transform the lives of patients and their carers.

"With the help of volunteers from Scotland we aim to establish whether adding melatonin to current treatments could provide a major advance in dementia management."

Any patient who has been diagnosed with Alzheimer's and is currently receiving treatment could be eligible to take part in the trial, called "Melatonin in Alzheimer's Disease Project".

Since it is based in the west of Scotland, only patients who can travel there will be considered.

Dr Crawford added: "What we do know is that patients who have Alzheimer's disease do not produce melatonin like healthy people. The study aims to see how adding melatonin affects them.

"There's a small study with melatonin that suggests there might be some benefit but it hasn't been studied in any detail. This will be the first time it has been studied in a reasonable number of patients."

BBC News - Sleep hormone melatonin in Alzheimer's treatment study

Bad sleep may predict Alzheimer's, says study

September 2012 Last updated at 21:35 ET

 

Bad sleep may predict Alzheimer's, says study

 

 Is there a link between sleeping patterns and dementia?

Related Stories

• Sleep hormone 'may slow dementia'
• Fragmented sleep 'harms memory'
• When Alzheimer's strikes the young

Problems sleeping may be an early sign of Alzheimer's if a study in mice also applies to people, say researchers.

Clumps of protein, called plaques, in the brain are thought to be a key component of the illness.
A study, published in the journal Science Translational Medicine, showed that when plaques first developed, the mice started having disrupted sleep.
Alzheimer's Research UK argued that if the link was proven it could become a useful tool for doctors.
The hunt for early hints that someone is developing Alzheimer's is thought to be crucial for treating the disease.
People do not show problems with their memory or clarity of thought until very late on in the disease. At this point, parts of the brain will have been destroyed, meaning treatment will be very difficult or maybe even impossible.
'Detectable sign' It is why researchers want to start early, years before the first symptoms.

Continue reading the main story

“Start Quote

If sleep abnormalities begin this early in the course of human Alzheimer's disease, those changes could provide us with an easily detectable sign of [the disease]”

Prof David Holtzman

• BBC Health: what is Alzheimer's?

One large area of research is in plaques of beta amyloid which form on the brain.

Levels of the beta amyloid protein naturally rise and fall over 24 hours in both mice and people. However, the protein forms permanent plaques in Alzheimer's disease.

Experiments at Washington University showed that nocturnal mice slept for 40 minutes during every hour of daylight. However, as soon brain plaques started to form the mice were sleeping for only 30 minutes.

One of the researchers, Prof David Holtzman, said: "If sleep abnormalities begin this early in the course of human Alzheimer's disease, those changes could provide us with an easily detectable sign of [the disease]."

"If these sleep problems exist, we don't yet know exactly what form they take, reduced sleep overall or trouble staying asleep or something else entirely."

However, findings in mice do not always apply to people as there are many reasons for disrupted sleep.

Dr Marie Janson, from the charity Alzheimer's Research UK, called for more studies in people to see if there was a link between sleeping patterns and Alzheimer's.

She added: "There has already been research linking changes in sleep patterns to a decline in thinking skills, but these results suggest that disrupted sleep may also be a warning sign of Alzheimer's.

"If research confirms specific sleep changes as a possible early marker of Alzheimer's, it could prove a useful strategy for doctors to identify patients at risk of the disease."

Related Stories

• Sleep hormone 'may slow dementia'
  28 MARCH 2011, GLASGOW & WEST SCOTLAND
• Fragmented sleep 'harms memory'
  25 JULY 2011, HEALTH

BBC News - Bad sleep may predict Alzheimer's, says study

 Link:  http://www.bbc.co.uk/news/health-19487092

Macaque baby

The Secret Life of Your Body Clock - BBC Horizon

by CooDocu on Oct 28, 2011

Why are you more likely to have a heart attack at eight o'clock in the morning or crash your car on the motorway at two o'clock in the afternoon? Can taking your medication at the right time of day really save your life? And have you ever wondered why teenagers will not get out of bed in the morning?

The answers to these questions lie in the secret world of the biological clock.

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Science & Technology

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Sleep Problems & Multiple Sclerosis: Causes, Types, Treatments

 

Sleep problems, or disorders, are conditions that prevent a person from getting restful sleep and as a result, cause daytime sleepiness. There are about 80 different types of sleep disorders and about 70 million Americans suffer from them. The inability to fall asleep or to stay asleep, called insomnia, is the most common sleep disorder.

Many people with multiple sclerosis complain of insomnia or broken sleep patterns, yet sleep problems may not directly be the result of the disease itself. Many sleep problems occur because of secondary factors such as stress, spasticity, inactivity, or depression that people with MS often have. Other symptoms of sleep problems may be caused by the location of MS lesions within the brain.

Recommended Related to Multiple Sclerosis

Multiple Sclerosis

Important It is possible that the main title of the report Multiple Sclerosis is not the name you expected. Please check the synonyms listing to find the alternate name(s) and disorder subdivision(s) covered by this report.

Read the Multiple Sclerosis article > >

People with MS often have trouble staying asleep because of spasticity, especially in the legs, or an increased need to go to the bathroom at night because of bladder problems. Talk to your doctor about what is keeping you up at night; there may be medications he or she can prescribe to improve the problem.

How Can I Get a Good Night's Sleep With Multiple Sclerosis?

If you have multiple sclerosis, one of the most important ways to ensure a good night's sleep is to create a consistent bedtime routine. Here are some tips to get you sleeping soundly.

• Relax in the evening before going to bed. Try to not rehash the day's problems or worry about tomorrow's schedule.
• Go to bed when you're tired. Try to be consistent about the time you go to bed.
• Prepare yourself for bed by wearing comfortable nightclothes, adjust your bed pillows in a comfortable position, turn off the lights, adjust the temperature in your bedroom, and position yourself comfortably in your bed.
• If you do not fall asleep after 10-15 minutes -- get up! Do not lie in bed and watch the clock or count the cracks in the wall. Find something to do that is relaxing to you, such as putting together a puzzle, reading, or writing a letter to a friend. Rather than watching TV, which is a passive activity, do something active so that natural tiredness can build up. Remember your bed is only for sleeping. Any of the above activities should be done out of bed. Return to the bed only when you feel tired.

Also, try to adhere to the following suggestions.

• Avoid sleeping during the day; if you nap, do not nap for long periods of time or near bedtime.
• Do not consume caffeine within four to six hours of bedtime
• Do not smoke or use nicotine products close to bedtime or during the night.
• Do not drink alcoholic beverages within four to six hours of bedtime.
• If running to the bathroom is keeping you up at night, reduce fluid intake in the evening. It is still important to drink the recommended amount of fluids during the day. Also go to the bathroom immediately before you go to bed.
• Do not go to bed hungry or soon after a heavy meal. If you are hungry, eat a light snack or drink a glass of warm milk.
• Exercise regularly, preferably during the day. Avoid vigorous exercise three hours before bedtime.
• Set your alarm to wake up at the same time every day, even on days when you're off work and on the weekends.

If these suggestions do not help or if sleep disturbances are interfering with your daily activities, talk to your doctor who can help you determine what's causing your sleep problems. Your doctor can also refer you to a sleep specialist, if necessary.

 Source:
 http://www.webmd.com/multiple-sclerosis/guide/taking-control-sleep

Sleep Problems & Multiple Sclerosis: Causes, Types, Treatments

Medical Disorders - Sleep Education

Medical Disorders







Unrefreshed sleep_

National Institute of Neurological Disorders and Stroke
National Institutes of Health
U.S. Department of Health and Human Services

Sleep and sleep-related problems play a role in a large number of human disorders and affect almost every field of medicine. For example, problems like stroke and asthma attacks tend to occur more frequently during the night and early morning, perhaps due to changes in hormones, heart rate, and other characteristics associated with sleep.

Sleep also affects some kinds of epilepsy in complex ways. REM sleep seems to help prevent seizures that begin in one part of the brain from spreading to other brain regions, while deep sleep may promote the spread of these seizures. Sleep deprivation also triggers seizures in people with some types of epilepsy.

Neurons that control sleep interact closely with the immune system. As anyone who has had the flu knows, infectious diseases tend to make us feel sleepy. This probably happens because cytokines, chemicals our immune systems produce while fighting an infection, are powerful sleep-inducing chemicals. Sleep may help the body conserve energy and other resources that the immune system needs to mount an attack.

Sleeping problems occur in almost all people with mental disorders, including those with depression and schizophrenia. People with depression, for example, often awaken in the early hours of the morning and find themselves unable to get back to sleep.

The amount of sleep a person gets also strongly influences the symptoms of mental disorders. Sleep deprivation is an effective therapy for people with certain types of depression, while it can actually cause depression in other people.

Extreme sleep deprivation can lead to a seemingly psychotic state of paranoia and hallucinations in otherwise healthy people, and disrupted sleep can trigger episodes of mania (agitation and hyperactivity) in people with manic depression.

Sleeping problems are common in many other disorders as well, including Alzheimer’s disease, stroke, cancer, and head injury. These sleeping problems may arise from changes in the brain regions and neurotransmitters that control sleep, or from the drugs used to control symptoms of other disorders.

In patients who are hospitalized or who receive round-the-clock care, treatment schedules or hospital routines also may disrupt sleep. The old joke about a patient being awakened by a nurse so he could take a sleeping pill contains a grain of truth.

Once sleeping problems develop, they can add to a person’s impairment and cause confusion, frustration, or depression. Patients who are unable to sleep also notice pain more and may increase their requests for pain medication.

Better management of sleeping problems in people who have other disorders could improve these patients’ health and quality of life.




Sleep Education

Sleep Education

Sleep & Growing Older


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Disorders:

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Snoring

Inadequate Sleep Hygiene

Insomnia

Adjustment Insomnia


Treatments:

Cognitive Behavioral Therapy (CBT)

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National Institute on Aging
National Institutes of Health
U.S. Department of Health and Human Services

I. Introduction

Sleep needs change over a person's lifetime. Children and adolescents need more sleep than adults. Interestingly, older adults need about the same amount of sleep as younger adults -- seven to nine hours of sleep per night.

Unfortunately, many older adults often get less sleep than they need. One reason is that they often have more trouble falling asleep. A study of adults over 65 found that 13 percent of men and 36 percent of women take more than 30 minutes to fall asleep.

Also, older people often sleep less deeply and wake up more often throughout the night, which may be why they may nap more often during the daytime. Nighttime sleep schedules may change with age too. Many older adults tend to get sleepier earlier in the evening and awaken earlier in the morning.

There are many possible explanations for these changes. Older adults may produce and secrete less melatonin, the hormone that promotes sleep. They may also be more sensitive to -- and may awaken because of -- changes in their environment, such as noise.

Older adults may also have other medical and psychiatric problems that can affect their nighttime sleep. Researchers have noted that people without major medical or psychiatric illnesses report better sleep.

Not sleeping well can lead to a number of problems. Older adults who have poor nighttime sleep are more likely to have a depressed mood, attention and memory problems, excessive daytime sleepiness, more nighttime falls, and use more over-the-counter or prescription sleep aids. Poor sleep is also associated with a poorer quality of life.

Many people believe that poor sleep is a normal part of aging, but it is not. In fact, many healthy older adults report few or no sleep problems. Sleep patterns change as we age, but disturbed sleep and waking up tired every day are not part of normal aging. If you are having trouble sleeping, see your doctor or a sleep specialist. There are treatments that can help.

II. Sleep Disorders

If you have a sleep disorder it can be hard to get a good night's sleep. Sleep disorders can make it hard to fall asleep or stay asleep during the night and can make you drowsy during the day.

The following are the most common sleep disorders among older adults:
Insomnia
Sleep-disordered breathing, such as snoring and sleep apnea
Movement disorders, such as restless legs syndrome



Insomnia

Insomnia is the most common sleep complaint at any age. It affects almost half of adults 60 and older.

If you have insomnia, you may experience any one or any combination of the following symptoms:
Taking a long time -- more than 30 to 45 minutes -- to fall asleep
Waking up many times each night
Waking up early and being unable to get back to sleep
Waking up feeling tired

Short-term insomnia, lasting less than one month, may result from a medical or psychiatric condition. Or it may occur after a change in personal circumstances like losing a loved one, relocating, or being hospitalized. If insomnia lasts longer than a month, it is considered chronic, even if the original cause has been resolved.

Many factors can cause insomnia. However, the most common reason older adults wake up at night is to go to the bathroom. Prostate enlargement in men and continence problems in women are often the cause. Unfortunately, waking up to go to the bathroom at night also places older adults at greater risk for falling.

Disorders that cause pain or discomfort during the night such as heartburn, arthritis, menopause, and cancer also can cause you to lose sleep. Medical conditions such as heart failure and lung disease may make it more difficult to sleep through the night, too.

Neurologic conditions such as Parkinson's disease and dementia are often a source of sleep problems, as are psychiatric conditions, such as depression. Although depression and insomnia are often related, it is currently unclear whether one causes the other.

Many older people also have habits that make it more difficult to get a good night's sleep. They may nap more frequently during the day or may not exercise as much. Spending less time outdoors can reduce their exposure to sunlight and upset their sleep cycle. Drinking more alcohol or caffeine can keep them from falling asleep or staying asleep.

Also, as people age, their sleeping and waking patterns tend to change. Older adults usually become sleepier earlier in the evening and wake up earlier in the morning. If they don't adjust their bedtimes to these changes, they may have difficulty falling and staying asleep.

Lastly, many older adults take a variety of different medications that may negatively affect their sleep. Many medications have side effects that can cause sleepiness or affect daytime functioning.



Sleep-Disordered Breathing
Sleep apnea and snoring are two examples of sleep-disordered breathing -- conditions that make it more difficult to breathe during sleep. When severe, these disorders may cause people to wake up often at night and be drowsy during the day.

Snoring is a very common condition affecting nearly 40 percent of adults. It is more common among older people and those who are overweight. When severe, snoring not only causes frequent awakenings at night and daytime sleepiness, it can also disrupt a bed partner's sleep.

Snoring is caused by a partial blockage of the airway passage from the nose and mouth to the lungs. The blockage causes the tissues in these passages to vibrate, leading to the noise produced when someone snores.

There are two kinds of sleep apnea: obstructive sleep apnea and central sleep apnea. Obstructive sleep apnea occurs when air entering from the nose or mouth is either partially or completely blocked, usually because of obesity or extra tissue in the back of the throat and mouth.

If these episodes occur frequently or are severe, they may cause a person to awaken frequently throughout the night. This may disrupt their sleep and make them sleepy during the day.


Central sleep apnea is less common. It occurs when the brain doesn't send the right signals to start the breathing process. Often, both types of sleep apnea occur in the same person.




Obstructive sleep apnea is more common among older adults and among people who are significantly overweight. Obstructive sleep apnea can increase a person's risk for high blood pressure, strokes, heart disease, and cognitive problems.

However, more research is needed to understand the long-term consequences of obstructive sleep apnea in older adults.



Movement Disorders

Two movement disorders that can make it harder to sleep include restless legs syndrome, or RLS, and periodic limb movement disorder, or PLMD. Both of these conditions cause people to move their limbs when they sleep, leading to poor sleep and daytime drowsiness. Often, both conditions occur in the same person.


Restless legs syndrome is a common condition in older adults and affects more than 20 percent of people 80 years and older. People with RLS experience uncomfortable feelings in their legs such as tingling, crawling, or pins and needles.

This often makes it hard for them to fall asleep or stay asleep, and causes them to be sleepy during the day.



Although scientists do not fully understand what causes restless legs syndrome, it has been linked to a variety of conditions. Some of these conditions include iron deficiency, kidney failure and dialysis, pregnancy, and nerve abnormalities.



Periodic limb movement disorder, or PLMD, is a condition that causes people to jerk and kick their legs every 20 to 40 seconds during sleep. As with RLS, PLMD often disrupts sleep -- not only for the patient but the bed partner as well. One study found that roughly 40 percent of older adults have at least a mild form of PLMD.

Another condition that may make it harder to get a good night's sleep is rapid eye movement sleep behavior disorder, also known as REM sleep behavior disorder (RBD). It is somewhat more common in men over the age of 50.



REM sleep, or rapid eye movement sleep, is the most active stage of sleep where dreaming often occurs. During normal REM sleep, the eyes move back and forth beneath the eyelids, and muscles cannot move. In more severe forms of REM sleep behavior disorder, the muscles become quite mobile and sufferers often act out their dreams.



III. Getting Help for Your Sleep

If you are often tired during the day and don't feel that you sleep well, you should discuss this with your doctor or healthcare provider. Many primary care providers can diagnose sleep disorders and offer suggestions and treatments that can improve your sleep.

Before you visit the doctor, it may be very helpful for you to ask for and keep a sleep diary for a week or more. A sleep diary will give you and your doctor a picture of your sleep habits and schedules and help determine whether they may be affecting your sleep.

During your appointment your doctor will ask you about your symptoms and may have you fill out questionnaires that measure the severity of your sleep problem.

It is also helpful to have your bed partner come with you to your appointment since he or she may be able to report symptoms unknown to you like loud snoring, breathing pauses, or movements during sleep.

Since older people are more likely to take medications and to have medical problems that may affect sleep, it is important for your doctor to be aware of any health condition or medication your are taking.

Don't forget to mention over-the-counter medications, coffee or caffeine use, and alcohol since these also may have an impact on your sleep.

The doctor will then perform a physical examination. During the exam the doctor will look for signs of other diseases that may affect sleep, such as Parkinson's disease, stroke, heart disease, or obesity. If your doctor feels more information is needed, he or she may refer you to a sleep center for more testing.

Sleep centers employ physicians and others who are experts in problems that affect sleep. If the sleep specialist needs more information, he or she may ask you to undergo an overnight sleep study, also called a polysomnogram, and/or a sleepiness, or a nap test. A polysomnogram is a test that measures brain waves, heart rate, breathing patterns and body movements.

A common sleepiness test is the multiple sleep latency test. During this test, the person has an opportunity to nap every two hours during the daytime. If the person falls asleep too quickly it may mean that he or she has too much daytime sleepiness.



IV. Treatments for Sleep Disorders
Based on your sleep evaluation, your doctor or sleep specialist may recommend individual treatment options. It is important to remember that there are effective treatments for most sleep disorders.



If you are diagnosed with a sleep disorder, your doctor may suggest specific treatments. You should ask for information to find out more about your condition and ways to improve your sleep.



There are a number of therapies available to help you fall asleep and stay asleep. You may want to try limiting excessive noise and/or light in your sleep environment.

Or, you could limit the time spent in bed while not sleeping, and use bright lights to help with circadian rhythm problems. Circadian rhythm is our 24-hour internal body clock that is affected by sunlight.



Some specialists believe medications also can be useful early in your treatment, and if necessary, you can use them from time to time if you have trouble falling asleep.

People who are diagnosed with sleep apnea should try to lose weight if possible, but often they may need other treatments as well. Adjusting your body position during the night may benefit you if you experience sleep apnea more often when you lie on your back.



The most effective and popular treatment for sleep apnea is nasal continuous positive airway pressure, or CPAP. This device keeps your air passages open by supplying a steady stream of air pressure through your nose while you sleep.

To use the CPAP, the patient puts on a small mask that fits around the nose. Air pressure is delivered to the mask from a small, quiet air pump that sits at the bedside. The patient not only wears the mask at night but also during naps, since obstructions can occur during these times as well.



If you have a mild case of sleep apnea, sometimes a dental device or appliance can be helpful. If your condition is more severe and you don't tolerate other treatments, your doctor may suggest surgery to increase the airway size in the mouth and throat. One common surgical method removes excess tissue from the back of the throat.



Very often, people who suffer from movement disorders during sleep such as restless legs syndrome or periodic limb movement disorder are successfully treated with the same medications used for Parkinson's disease. People with restless legs syndrome often have low levels of iron in their blood. In such cases doctors often prescribe supplements.



Medications can also treat people with REM behavior disorder. If there are reports of dangerous activities such as hitting or running during these episodes, it may be necessary to make changes to the person's sleeping area to protect sufferers and their bed partners from injury.

Many sleep problems will improve with changes that you can make on your own. You can often sleep better by simply following the practices of good sleep hygiene.

Sleep hygiene consists of basic habits and tips that help you develop a pattern of healthy sleep. There are also easy ways to make your bed and your bedroom more comfortable. See the Resources section of this site to find out how you can start down the path to better sleep.

You can also take the Sleep and Growing Older Quiz to test yourself on what you read in this article.
















Source:

Sleep Education

http://yoursleep.aasmnet.org/Topic.aspx?id=30

Sleep Education - Sleep Hygiene - The Healthy Habits of Good Sleep"

Sleep Hygiene - The Healthy Habits of Good Sleep"

Good “hygiene” is anything that helps you to have a healthy life. The idea behind sleep hygiene is the same as dental hygiene. Dental hygiene helps you stay healthy by keeping your teeth and gums clean and strong. Sleep hygiene helps you stay healthy by keeping your mind and body rested and strong. Following these tips will help you sleep better and feel your best.

Dental hygiene can even be a part of your sleep hygiene. It is easier for you to fall asleep at night if you have bedtime “rituals.” These are things that you do every night just before going to bed. Brushing and flossing your teeth is a good example of this kin

Here are some tips for how you can improve your sleep hygiene:

1. Don’t go to bed unless you are sleepy.
   If you are not sleepy at bedtime, then do something else. Read a book, listen to soft music or browse through a magazine. Find something relaxing, but not stimulating, to take your mind off of worries about sleep. This will relax your body and distract your mind.
2. If you are not asleep after 20 minutes, then get out of the bed.
   Find something else to do that will make you feel relaxed. If you can, do this in another room. Your bedroom should be where you go to sleep. It is not a place to go when you are bored. Once you feel sleepy again, go back to bed.
3. Begin rituals that help you relax each night before bed.
   This can include such things as a warm bath, light snack or a few minutes of reading.
4. Get up at the same time every morning.
   Do this even on weekends and holidays.
5. Get a full night’s sleep on a regular basis.
   Get enough sleep so that you feel well-rested nearly every day.
6. Avoid taking naps if you can.
   If you must take a nap, try to keep it short (less than one hour). Never take a nap after 3 p.m.
7. Keep a regular schedule.
   Regular times for meals, medications, chores, and other activities help keep the inner body clock running smoothly.
8. Don’t read, write, eat, watch TV, talk on the phone, or play cards in bed.
   
   
9. Do not have any caffeine after lunch.
   
   
10. Do not have a beer, a glass of wine, or any other alcohol within six hours of your bedtime.
    
    
11. Do not have a cigarette or any other source of nicotine before bedtime.
    
    
12. Do not go to bed hungry, but don’t eat a big meal near bedtime either.
    
    
13. Avoid any tough exercise within six hours of your bedtime.
    You should exercise on a regular basis, but do it earlier in the day. (Talk to your doctor before you begin an exercise program.)
14. Avoid sleeping pills, or use them cautiously.
    Most doctors do not prescribe sleeping pills for periods of more than three weeks. Do not drink alcohol while taking sleeping pills.
15. Try to get rid of or deal with things that make you worry.
    If you are unable to do this, then find a time during the day to get all of your worries out of your system. Your bed is a place to rest, not a place to worry.
16. Make your bedroom quiet, dark, and a little bit cool.
    An easy way to remember this: it should remind you of a cave.

 Source:
Sleep Education

 http://yoursleep.aasmnet.org/Hygiene.aspx

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About Sleep Apnea
Are you at Risk?


• Urban Air Pollution Factor for Sleep-Disordered Breathing
 
 

• Evidence that Obstructive Sleep Apnea Causes Brain Damage


• Heart-Healthy, Reduced-Calorie Diets Promote Long-term Weight Loss

• American Heart Month: Untreated OSA Increases Heart Disease Risk

• Sleep Loss and Sleep Disorders are Linked to Diabetes

• A Gift for Grandparents Day: A Good Night’s Sleep

• NFL Working to Detect Heart Problems and OSA in Retired Players
 • Does Your Risk for Obesity, OSA Depend on Your Choice of Friends?

• The Sleep Diet: A Link between Sleep & Weight Loss?



• People with Sleep Problems Benefit from Thirty Years of AASM Accreditation

 The American Academy of Sleep Medicine (AASM) independently owns and operates sleepeducation.com.

The AASM receives no funding for the site from manufacturers of CPAP equipment and other therapeutic devices.

Because the AASM accepts no paid advertisements for the site and offers no product endorsements, all content on sleepeducation.com is presented free of commercial sponsorship.

Any reference on this site to a company or product is for the sole purpose of public education.

Sleep Study Dictionary

AASM American Academy of Sleep Medicine. The only professional society that is dedicated exclusively to the medical subspecialty of sleep medicine. The AASM is the national accrediting body for sleep disorders centers and laboratories. AASM accreditation is the gold standard by which the medical community and the public can evaluate the services provided by a sleep center or sleep lab. A directory of AASM-accredited sleep centers and labs is available at www.sleepcenters.org.

AHI apnea-hypopnea index. A measurement of the overall severity of sleep apnea. AHI is an average of the combined episodes of apnea and hypopnea that occur per hour of sleep.  An AHI of 15 or more indicates that you have OSA. If you have symptoms of OSA such as excessive daytime sleepiness or high blood pressure, then a lower AHI of 5 or more confirms that you have OSA.

 

APAP autotitrating positive-airway pressure. These PAP units have an automatic, self-adjusting mode that raises or lowers the air pressure as needed.

 

apnea A pause in breathing during sleep that lasts at least 10 seconds. It involves a reduction in airflow of 90% or more. This is measured by thermal sensors.

 

blood oxygen saturation The level of oxygen in your blood. Also SaO₂. It is measured by an oximeter. Episodes of CSA and OSA reduce the oxygen in your blood. This can lead to hypoxemia and hypercapnia.

 

BPAP bilevel positive-airway pressure. These PAP units provide two levels of air pressure: a higher level when you inhale and a lower level when you exhale.

 

cannula A flexible tube that is inserted into your nose. It is used with a nasal pressure transducer to measure airflow.

 

central sleep apnea Also CSA. A sleep related breathing disorder that occurs when the brain fails to tell the lungs to breathe. It is most common in the elderly and in patients who have heart disease or have had a stroke. In contrast to OSA, it is unrelated to an obstructed airway.

 

CPAP continuous positive-airway pressure. These PAP units provide one fixed level of air pressure.

 

CPAP study continuous positive-airway-pressure study. A sleep study that evaluates the effectiveness of CPAP therapy. It involves the titration of the CPAP device by a sleep technologist.

 

CSA central sleep apnea

 

EEG electroencephalogram. A graphic record of the electrical activity of the brain. The brain waves are recorded by electrodes that are placed on the head. Different types of brain waves occur during the various sleep stages. Each type of brain wave has a different frequency.

 

EKG electrocardiograph. Also ECG. A graphic record of the electrical activity of the heart. Electrodes are placed below the collarbone and on the ribcage. Episodes of apnea can cause repeated changes in heart rate and blood pressure.

 

EMG electromyogram. A graphic record of muscle movements. Electrodes are placed on the chin and the legs. Muscles relax during the transition from wake to sleep. Then your brain paralyzes many of your muscles during the stage of R sleep (REM sleep), although muscle twitches may occur. Leg movements may be a sign that you have restless legs syndrome or periodic limb movements.

 

EOG electrooculogram. A graphic record of eye movements. An electrode is placed on the face near each eye. Slow, rolling eye movements occur during the transition from wake to sleep. Brief, rapid movements occur during the stage of R sleep (REM sleep).

home sleep test This is one way to detect OSA in adults. A home sleep test involves the use of a portable-monitoring system that is small enough for you to take home. It consists of a small recording device, sensors, belts and related cables and accessories. You apply the sensors to your body and turn on the recording device before going to sleep. The sleep recorder gathers important data as you sleep in your own bed. Standard measurements include airflow, respiratory effort, blood oxygen saturation and heart activity (EKG).  Home sleep tests are classified as Type 2, Type 3 or Type 4.
hypercapnia Having a high level of carbon dioxide in the blood. It can be caused by CSA and OSA. 

hypopnea A partial reduction in breathing of at least 30% that lasts at least 10 seconds during sleep. This is measured by a nasal pressure transducer.

hypoxemia Having a low level of blood oxygen saturation. It can be caused by CSA and OSA. Also called hypoxia.

 

MSLT Multiple Sleep Latency Test. A nap study that measures how quickly you fall asleep during the day. It is used primarily to detect narcolepsy.

 

MWT Maintenance of Wakefulness Test. Measures how well you are able to stay awake during the day. It is used to evaluate how well treatment improves the daytime symptoms of a sleep disorder.

 

N sleep  non-rapid eye movement (NREM) sleep. The primary phase for 75% to 80% of an adult’s sleep time. It is made up of three sleep stages.

 

nasal pressure transducer Measures airflow into and out of your nose. It can detect a hypopnea because it is sensitive even to minor changes. It is used with a cannula.

 

obstructive sleep apnea Also OSA. A sleep related breathing disorder that involves repeated episodes of hypopnea and apnea despite an ongoing respiratory effort. It occurs when the muscles relax during sleep, causing soft tissue in the back of the throat to collapse and block the upper airway.

 

OSA obstructive sleep apnea

 

overnight sleep study A polysomnogram or Type 1 sleep study. It is the standard method of detecting sleep disorders and evaluating treatments in children and adults. You stay in a private room that often has the comforts of a hotel room. As you sleep, electrodes and sensors collect information such as airflow, brain activity (EEG), respiratory effort, eye movements (EOG), leg movements (EMG), blood oxygen saturation and unusual behavior.

 

oximeter A small device that provides continuous monitoring of your blood oxygen saturation. It can be worn on the ear but most often is placed on a fingertip.

 

PAP positive airway pressure. This is the most common and effective treatment for obstructive sleep apnea (OSA). It provides a stream of air through a mask that you wear during sleep. This airflow keeps the airway open, preventing pauses in breathing and restoring normal blood oxygen saturation. PAP can be continuous (CPAP), bilevel (BPAP) or autotitrating (APAP).

 

polysomnogram An overnight sleep study

 

portable monitoring A home sleep test

 

PSG A polysomnogram

 

R sleep rapid eye movement (REM) sleep. The last of the four sleep stages that make up a complete sleep cycle. The name comes from the rapid, twitching eye movements that occur during this stage. Most dreams occur during R sleep.

 

respiratory effort breathing effort. It can be measured by the movements of your chest and stomach. OSA involves pauses in breathing that occur even though your body continues making an effort to breathe. In contrast, a pause in breathing with no effort to breathe is a sign of CSA. The best method of measuring respiratory effort is respiratory inductance plethysmography.

 

respiratory inductance plethysmography Also RIP. The most accurate way to measure respiratory effort. You wear belts around your chest and stomach. These belts contain sensors and wires that carry a small electrical current. Chest or stomach movements produce changes in the current.

 

RIP respiratory inductance plethysmography

 

RPSGT registered polysomnographic technologist. A professional credential that a sleep technologist earns by passing the national certification examination.

 

SaO₂ blood oxygen saturation

 

sleep architecture A term that refers to all aspects of your sleep pattern, including total sleep time, sleep latency, sleep efficiency and sleep stages.

 

sleep center A sleep disorders center. Provides testing and treatments for all sleep disorders. A sleep center can earn accreditation from the AASM.

 

sleep cycle A transition through all four sleep stages. Each complete cycle lasts about 90 to 110 minutes. Most adults will go through four to six cycles in a full night of sleep. Children have much shorter sleep cycles than adults. The sleep cycle of a one-year-old may last about 45 minutes. Once a child nears 10 years of age, the length of his or her sleep cycle is similar to that of an adult.

 

sleep efficiency The percentage of total recording time that you spend asleep.

 

sleep lab A laboratory for sleep related breathing disorders. Provides testing for all sleep disorders and treatments for sleep-related breathing disorders such as obstructive sleep apnea and snoring. A sleep lab can earn accreditation from the AASM.

 

sleep latency The length of time from when the lights are turned out to sleep onset.

 

sleep onset The moment when you fall asleep.

 

sleep specialist A licensed doctor who is board certified in the subspecialty of sleep medicine. He or she specializes in assessing, testing, diagnosing, managing and preventing sleep disorders.

 

sleep stages The four unique periods that make up one sleep cycle. The nature of your sleep is different in each stage. A typical sleep cycle consists of three stages of N sleep (N1, N2 and N3) followed by R sleep.

 

sleep technologist A health-care professional who assists in the evaluation and follow-up care of patients with sleep disorders. A sleep technologist works under the direct supervision of a sleep specialist.

 

snoring The vibration of tissue in the back of your throat as you breathe, making a noise during sleep. Frequent, loud snoring is a warning sign for obstructive sleep apnea.

 

split-night study Doing an overnight sleep study and a CPAP study in the same night. During an overnight sleep study, a CPAP study may be performed right away if you show signs of having severe OSA.

 

thermal sensors These sensors are placed near your nose and mouth to detect episodes of apnea by measuring your airflow. They record changes in temperature as you breathe. Air that you exhale is warmer than the air that you inhale. Two types are thermistors and thermocouples.

titration The process of setting the air-pressure level of a PAP device so that it eliminates episodes of apnea and hypopnea. A sleep technologist raises and lowers the air pressure to find the best setting for you. An APAP unit is autotitrating.

total recording time The length of time from “lights out” to “lights on.

total sleep time The total amount of time you spend asleep during the total recording time.

Type 1 sleep study An overnight sleep study

 

Type 2 sleep test A home sleep test that records seven or more channels of information. Recorded signals may include airflow, respiratory effort, blood oxygen saturation, brain activity (EEG), heart activity (EKG), leg movements (EMG) and eye movements (EOG).

 

Type 3 sleep test A home sleep test that records four to seven channels of information. This is the most common type of home sleep test. Recorded signals may include airflow, respiratory effort, blood oxygen saturation and heart activity (EKG).

Type 4 sleep test A home sleep test that records only one to three channels of information. It may record only blood oxygen saturation using an oximeter. Another recorded measure may be airflow.

WASO Wake after sleep onset. The total amount of time you spend awake in bed after sleep onset. 

Reviewed by David Kuhlmann, MD

pdated March 26, 2008







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