DRUG INDEX
Sleep
What is sleep?
Sleep is a natural body function during which we are relatively unconscious and the muscles that we normally control are relaxed. The result of sleep is a refreshment of the nervous system (including the brain) and of the muscles.
Sleep plays a central role in everyone's life.
Statistics say that 95 percent of Americans have difficulty sleeping at some time in their lives.
As we age, our bodies normally require less sleep. Infants require from 12 to 14 hours while seniors may require from 6 to 8 hours. There is an interesting sex difference in duration of sleep. The average male adult sleeps 8 hours while the average female sleeps 9 hours.
What causes sleep and how is it defined?
Sleep is initiated by specialized areas in the brain. Certain brain areas are also responsible for wakefulness.
There are various stages of sleep which are defined by body motions as well as by the character of the electrical activity in the brain. The typical patterns of electrical activity for the phases of sleep vary with age.
Sleep walking (medically termed somnambulism) as well as bedwetting occur usually during a particular phase of sleep during which the electrical activity slows down (slow wave sleep). These behaviors occur most commonly during arousal from slow wave sleep.
Sleep walking episodes can last for several minutes during which the walker may move around with eyes open, avoiding obstacles, while not recalling any of the walk upon awakening!
What can we do when we are having difficulty sleeping?
When we have persistent difficulty in falling asleep, clock watching should be avoided. Sometimes very slow, deep breathing can encourage drowsiness. It can be helpful to get out of bed and do a quiet activity that is relaxing. (This might be reading or writing, for examples.) Remaining in bed while you cannot sleep is usually not helpful.
We can also promote a better sleep on our own by altering our diets, by changing our lifestyles, and with medications.
DIET
Persons with difficulty sleeping (insomnia) should avoid caffeine. Caffeine is in coffee and it is also a component of teas and cola drinks. Alcohol should also be avoided because it can disturb the last phases of sleep. Many people have a drink before bedtime (a nightcap or the equivalent). To sleep better, they should not.
A light snack before bedtime sometimes can promote sleep. The reverse is also true, i.e., that hunger has the effect of making sleep difficult.
LIFESTYLE CHANGES
When we are having trouble sleeping at night we should not take naps during the day. On the contrary, it can be very beneficial to exercise regularly.
At bedtime, it can be helpful to slow down our activities. It is just before bedtime when we should "unwind" our thoughts. Relaxation techniques and a quiet environment can be helpful. Stressful issues of the day should be replaced by soothing thoughts.
The appropriate time to go to bed varies from individual to individual. We should normally go to bed only when we are tired and try to get up at a regular time each morning. Regulating these events helps to establish our biological rhythms.
MEDICATIONS
Most individuals with sleeping difficulty can achieve restful sleep using the techniques described above. Some persons require occasional medications for relief of insomnia. Those with inability to fall asleep, daytime sleepiness, or inadequate sleep should contact their doctors. For additional information, please read the article Sleep Aids and Stimulants.
|
DISCLAIMER:
Information on this site is provided for informational
purposes and is not meant to substitute for the advice
provided by your own physician or other medical professional.
You should not use the information contained herein
for diagnosing or treating a health problem or disease,
or prescribing any medication. You should read carefully
all product packaging. Not all Canadian drugs, Canada
prescription and Canadian prescription medicine is available
at discount Canadian on line pharmacies. If you have
or suspect that you have a medical problem, promptly
contact your health care provider. Information and statements
regarding diet supplements have not been evaluated by
Health Canada and are not intended to diagnose, treat,
cure, or prevent any disease. All trade and service
marks mentioned on this site are recognized as belonging
to their respective owners.
|
|
|
|
