Avoid Insomnia With Three R's

Weakening, restricted sleep, and reconditioning can be more effective than other treatments when dealing with insomnia. Stumble on out why falling asleep may be easier to do when you follow the three R's. You’ve done it all adhered to a rigorous sleep wake schedule, sworn off caffeine days 10 a.m., exercised religiously during your lunch hour, and even removed the TV from your bedroom. Still, you pitch and turn. Maybe it’s time to look into the three R's of insomnia treatment: weakening therapy, restricted sleep, and reconditioning.
All three are “behavioral techniques that effect better than medication over the long interval,” explains William C. Kohler, MD, medical skipper of the Florida Sleep Institute in Spring Hill, Fla., and a spokesperson for the American Academy of Catch forty winks Medicine. In general, he explains, behavioral treatments should be ranked amongst the first-line therapies for insomnia, with medication to the buy cheap Ambien no prescription controlled for a temporary fix.
Three R's of Insomnia Treatment: Relaxation Therapy
  The hero says it all: Relaxation therapy helps together quiet the body and mind before bedtime, so your muscles are free and your mind doesn’t nation from one thought to the next, triggering insomnia. Set relaxation techniques range from listening to music to more decorated activities including yoga and meditation. Guided figurativeness is a technique that allows you to reduce your mind and explore issues that may be troubling you in a feature-free, non-threatening way.
Progressive diversion focuses on relaxing individual muscle groups in train. For example, you might start by tightening your facial muscles for three to five seconds, then releasing them, followed by your neck, shoulders, abdominals, and any other muscle troop that may feel tense. By the end, your absolute body should be relaxed. Numberless classes, books, Web sites, and videos are to hand to train you in these insomnia techniques.
Three R's of Insomnia Treatment: Restricted Sleep
  Based on the remark that people with insomnia shell out a disproportionate amount of their forthwith in bed tossing and turning, but not sleeping, beauty sleep restriction aims to reform the quality as well as the duration of your drop. Essentially, the idea is to limit your unmitigated sleep time to no more than a few hours each vespers all the time, with the nightly limit prolonged by here 15 to 20 minutes each week.
In the end, you become so sleepy that the goad to doze off is irresistible and falling asleep becomes easier. This can resurrect the association between bed and sleeping and can cure you overcome sleep conduct anxiety. Sleep provision must be done under the control of the supervision of a sleep connoisseur, who will determine how multitudinous hours you’re initially restricted to after you state a sleep diary for one to two weeks.
Three R's of Insomnia Treatment: Reconditioning
  The reconditioning tack helps strengthen the association between bed and falling asleep by requiring you to use your bed for rest and sex only. You go to bed when you feel sleepy if you don’t support asleep, you get up and return to bed only when you characterize oneself as drowsy again. You wake up and go to sleep at the after all is said time each day and night and should fight against the urge to nap during the day. The idea is to recondition your keep an eye on and body so that falling asleep is a pop and insomnia is a thing of the past.

REM Sleep Behavior Disorder Found To Be Precursor of Brain-Degenerating Diseases

REM Sleep Behavior Disorder

Mayo Clinic sleep medicine specialists have found that almost two-thirds of patients with REM sleep behavior disorder (RBD) develop degenerative brain diseases by approximately 11 years after diagnosis of RBD. Findings will be presented June 19 at the Associated Professional Sleep Societies' SLEEP 2006 meeting in Salt Lake City.
"This study found RBD most frequently led to neurodegenerative diseases called the synucleinopathies: Parkinson's disease or dementia with Lewy bodies," says Maja Tippmann-Peikert, M.D., Mayo Clinic sleep medicine specialist, neurologist and the study's lead researcher. "From our findings, I would consider those with REM sleep behavior disorder at increased risk for these diseases."
RBD is a sleep disorder in which patients act out their dreams, which are often unpleasant and violent, according to Dr. Tippmann-Peikert. This acting out results from a loss of normal muscle paralysis in REM (rapid eye movement) sleep, the dream stage, which ordinarily prevents enacting one's dreams.
"The danger with REM sleep behavior disorder is that patients can hurt themselves or their spouses during the acting out behaviors - bruises, lacerations, bone fractures and even subdural hematomas (brain hemorrhages) have been reported," says Dr. Tippmann-Peikert.
In this study, the investigators mailed questionnaires to 39 patients diagnosed with REM sleep behavior disorder at the Mayo Clinic Sleep Disorders Center between 1988 and 1995. If a patient had died, the questionnaire was mailed to surviving relatives. Of the 23 patients who agreed to participate, five had developed dementia or Parkinson's disease, and 10 reported neurological symptoms highly suggestive of dementia or Parkinson's disease. The patients in this study were an average of 11.2 years beyond their diagnoses of REM sleep behavior disorder.
This study is the second long-term follow-up study following patients with idiopathic, or inexplicable, RBD, confirming previous findings by Carlos Schenck, M.D., and Mark Mahowald, M.D., of Minnesota Regional Sleep Disorders Center at Hennepin County Medical Center in Minneapolis.
Other studies are under way to determine whether REM sleep behavior disorder is a state of pre-Parkinson's, pre-dementia or pre-multiple system atrophy (another type of synucleinopathy), according to the Mayo Clinic researchers.
Researchers have reported that as the brain-degenerating disease progresses, REM sleep behavior disorder may decrease in frequency and intensity or resolve completely, says Dr. Tippmann-Peikert.
There is no intervention to prevent those with REM sleep behavior disorder from progressing to Parkinson's disease, dementia or multiple system atrophy, says Dr. Tippmann-Peikert, as the origin of REM sleep behavior disorder is not clear enough to develop an appropriate therapy. Even though no preventive treatment exists yet, she says RBD patients can:

• Use safety precautions in their bedrooms to prevent injury (e.g., move nightstands away from the bed, use extra pillows or pillows on the floor next to the bed for extra padding, remove dangerous objects such as weapons from the bedroom, lock all windows and doors to walk-out decks)

• See a sleep specialist and, if prescribed, take medications to suppress RBD symptoms

• Become familiar with the signs and symptoms of Parkinson's disease, dementia or multiple system atrophy

• Follow up regularly with a sleep specialist to monitor for signs of brain-degenerating illnesses, and consider a referral to a neurologist if any signs appear

Dr. Tippmann-Peikert also stresses the importance of diagnosing RBD as early as possible.
"Awareness of excessive nocturnal behaviors and dream enactment and bringing it to the attention of a physician could lead to an early diagnosis of Parkinson's disease, dementia or multiple system atrophy," she says. "Hopefully, early identification of patients with idiopathic REM sleep behavior disorder will lead to close monitoring and early treatment of any developing neurological disorders."

Insomnia - How To Get A Good Night's Sleep Naturally

Sleep

We all need sleep to survive. Doctors recommend that we get at least eight hours of sleep each night. The truth is we all have occasional nights where sleep eludes us.
Insomnia is defined as poor quality or unsatisfying sleep. It indicates all types of sleep loss. It can be short term and last for a few nights, or it can become a chronic condition that persists for months or even years. This includes not being able to fall asleep, waking up too early in the morning and not being able to fall back asleep again, waking up often during the night, as well as sleeping but waking up feeling unrefreshed.
There are a number of different reasons why people don't sleep well. If you can't find a valid reason for your sleep problems, such as chronic pain, restless leg syndrome, your bedroom is too hot or too cold, excessive noise in your environment or partner disturbances, then your sleeping disorder is most likely stress related. Research has identified stress as being the major cause of most sleep disorders. Sometimes we just get into a bad habit of poor sleep.
When we don't get enough sleep we can experience drowsiness, irritability, depression trouble concentrating or low energy. With that said, our sleep problem is unique. It is also important to remember that we are creatures of habit. But in the end, in order to ensure a good nights rest, it is vital to identify why you aren't sleeping so that lifestyle changes can be made and new habits formed.

Recommendations For Good Sleep

• Perhaps you don't need 8 hours of sleep each night. Some people get along just fine with only 4-5 hours of sleep and show no ill effects. If this is you, relax  you are just fine. Take advantage of the extra time.

• Don't lie in bed worrying about sleeping. Instead, get up and move around. Read a book, meditate or do some yoga. Most importantly, stay up until you feel sleepy again.

• Write down your worries and concerns or make a list of tasks you need to accomplish the next day before going to bed.

• Go to bed the same time every night and get up at the same time every morning. This will help promote good sleep habits and reinforce your biological sleep clock.

• Ensure that your bedroom temperature is to your preference, your mattress is comfortable and your pillow provides you with the proper amount of support. Keep your bedroom as dark as possible and wear pajamas that are loose fitting.

• Before you go to bed, take a hot bath. Add 1-2 cups of Epsom salt and some essential oils such as clary sage or lavender oil. Turn down the lights and light a candle. Listen to some soothing music and allow your body to relax.

• Try to get some physical activity every day. Studies show that the more active you are during the day the more you will be able to relax at night.

• Reduce the amount of sugars, fats and preservatives you consume. Instead, eat a well balanced diet filled with lots of fruits and vegetables.

• Avoid caffeinated drinks such as coffee, tea and many carbonated beverages, especially after 3pm each day.

• Calcium and magnesium have a calming and relaxing effect on the body and muscles.

• Melatonin is a hormone that helps our bodies regulate our sleep cycles and promotes sound sleep.

• Chamomile, hops, passionflower, lemon balm and skullcap have historically been used as sleep aids.

• One of the best herbs for insomnia is valerian root, especially when used on a regular basis. Taken for about a month, valerian root has been shown to promote deep relaxation and sleep.

• Nature's Sunshine's Herbal Sleep is an herbal combination that provides natural sedative and calming effects on the body. It does not produce a "drugged-like" feeling that is often associated with pharmaceutical sedatives.

Lights out dusk to bedtime lowers chances of diabetes, insomnia

Turning down the lights from dusk to bedtime could induce sleep, lower blood pressure curb diabetes risk.

Scientists say electrical lights can suppress melatonin, an important hormone for sleep, glucose and blood pressure regulation that is produced in the pineal area of the brain.
"On a daily basis, millions of people choose to keep the lights on prior to bedtime and during the usual hours of sleep," said Joshua Gooley, PhD, of Brigham and Women's Hospital and Harvard Medical School in Boston, Mass. and lead author of the study. "Our study shows that this exposure to indoor light has a strong suppressive effect on the hormone melatonin. This could, in turn, have effects on sleep quality and the body's ability to regulate body temperature, blood pressure and glucose levels."
Turning out the lights at bedtime could also be important for reducing the chances of cancer say the researchers. For the study, the scientists enlisted 116 healthy volunteers aged 18-30 years, exposing them to room light or dim light in the eight hours preceding bedtime, five days in a row.
The researchers measured melatonin levels in the blood every 30 to 60 minutes by way of an intravenous catheter inserted into the arms of the study participants, finding that lights in the room reduced melatonin levels an average of 90 minutes.
Lights left on in the room during sleep suppressed melatonin levels by 50 percent. Dr. Gooley explains the findings may have important implications for shift workers who may be exposed to indoor light during night time hours for years.
The new findings suggest turning down indoor lighting at night, and keeping the room dark during sleep could reduce insomnia, buy ambien zolpidem online, keep blood pressure in check and lower the chances of developing diabetes. Melatonin has been studied for its role in treating cancer, poor sleep and hypertension, making the findings of interest for future research.

ROZEREM (ramelteon) Showed Significant Reduction in Time to Fall Asleep

Sleep and Insomnia

With no evidence of rebound insomnia or withdrawl effects
Results of a sub-analysis from a Phase III clinical study showed that ROZEREMTM (ramelteon) significantly reduced time to fall asleep in adults with chronic insomnia and showed no evidence of rebound insomnia or withdrawal effects. The results were presented today at the 2006 Annual Meeting of the American Academy of Neurology.
In this placebo-controlled analysis, approximately two-thirds of patients who received 8 mg of ROZEREM experienced at least a 50 percent reduction in the time it took them to fall asleep. Study participants also experienced no rebound insomnia or withdrawal effects following discontinuation of treatment with ROZEREM. Rebound insomnia is the worsening of insomnia symptoms after a person stops taking their insomnia medications.
"These data show that ROZEREM can be effective in helping patients fall asleep faster without rebound insomnia and other withdrawal effects," said Thomas Roth, PhD, director of the Sleep Disorders and Research Center, Detroit, Mich. "This may represent another option for patients who are looking for a sleeping medication that is right for them."
About the Study
In this sub-analysis of a large, double-blind, placebo-controlled study, a total of 269 adults received 8 mg of ROZEREMTM (n=138) or placebo (n=131) nightly for five weeks (35 nights). Sleep parameters were evaluated at weeks 1, 3, and 5 by using a polysomnograph. ROZEREM was replaced with placebo for the two nights following the study (nights 36 and 37) to evaluate rebound insomnia and withdrawal effects.
The primary endpoint was the percentage of patients who achieved at least 50 percent improvement in the time it took to fall asleep (latency to persistent sleep, or LPS).
Results showed that a statistically significantly greater percentage of adults with chronic insomnia treated with ROZEREM 8 mg demonstrated at least 50 percent LPS reduction compared to those who received placebo at week 1 (63 percent vs. 40 percent (P<0.001)).
Those results were sustained throughout the study (63 percent vs. 41 percent at week 3 (P<0.001); 66 percent vs. 48 percent at week 5 (P<0.005)).
The analysis revealed no evidence of rebound insomnia or withdrawal for patients taking ROZEREM as measured by the BWSQ. Adverse events were similar in both groups, with somnolence, fatigue and headache being the only events reported in 5 percent or more of patients in either group. This incidence was similar to that seen in other clinical studies.
"It is estimated that about 60 million people in the U.S. struggle with symptoms of insomnia, and this is even more significant as we learn more about the relationship between sleep disorders and other medical conditions, and the consequences of poor sleep. In this analysis of chronic insomnia patients, it was shown that approximately two-thirds had their sleep onset time cut in half  or better  with the use of ROZEREM 8 mg. This effect continued through all five weeks of the study," said Louis Mini, MD, medical director, Neuroscience at Takeda Pharmaceuticals North America, Lincolnshire, Ill. "These results represent another measure of the effectiveness of ROZEREM, and can help patients and physicians better understand this unique option for the treatment of insomnia."
ROZEREM is the first and only prescription sleep medication that has shown no evidence of abuse and dependence in clinical studies,* and as a result, has not been designated as a controlled substance. With the exception of ROZEREM, all other prescription medications indicated for insomnia are classified as Schedule IV controlled substances by the U.S. Drug Enforcement Administration. ROZEREM has a unique therapeutic mechanism of action that selectively targets two receptors located in the brain's suprachiasmatic nucleus (SCN). The SCN is known as the body's "master clock" because it regulates 24-hour, or circadian rhythms, including the sleep-wake cycle.
The FDA approved ROZEREM in July 2005 for the treatment of insomnia, characterized by difficulty with sleep onset. It is approved for long-term use in adults.
*ROZEREM is not a controlled substance. A clinical abuse liability study showed no differences indicative of abuse potential between ROZEREM and placebo at doses up to 20 times the recommended dose (N=14). Three 35-day insomnia studies showed no evidence of rebound insomnia or withdrawal symptoms with ROZEREM compared to placebo (N=2082).

Children's Sleep Difficulties: Reports Differ From Children To Parents

Child Sleep Problems
Elementary-school-aged children commonly experience sleep problems, but little research has addressed the reasons behind this phenomenon. A new study finds that children of this age say they have sleep difficulties much more often than their parents report such problems.
The findings, published in the November/December 2006 issue of the journal Child Development, are based on questionnaires completed by 300 pairs of 8-year-old twins and their parents in England and Wales. The researchers chose to study twins because such studies provide an opportunity to look at both genetic and environmental influences on a range of sleep characteristics and problems.
In the study, children reported more frequent sleep problems than their parents acknowledged. For example, 45 percent of children said they usually had difficulties falling asleep, while only 17 percent of parents reported this to be the case in their children.
The authors speculate that there may be many explanations for this discrepancy. For example, regarding night waking, parents may be unaware when their children wake during the night if the children go back to sleep easily. The inconsistency may also be due to difficulties children experience in reporting their problems, which may lead them to overestimate their troubles. Regarding delays in falling asleep, children, like adults, may over-estimate their sleep problems because of the way in which memory is processed around sleep in people who report certain sleep difficulties, such as insomnia.
It may be helpful for parents to ask their children directly about their sleep patterns and any difficulties they are encountering. Further research should be done to determine whether children are accurate reporters of their sleep problems.
The study also found some ties between different sleep problems. For example, children who resisted going to sleep were also more likely to have trouble falling asleep.
The authors examined the extent to which children's sleep problems are caused by genes and by environmental factors. They conclude that reports by parents suggest that genes play a larger role in most children's sleep problems compared to children's own reports. This could be explained by rater bias (that is, parents may accentuate similarities between their identical twins), or it could be that children and parents report on different aspects of sleep problems.
Regardless of who is providing the information, both genetic and environmental influences are likely to influence most of the sleep problems the study assessed. This means that some children could be more vulnerable than others for certain sleep difficulties as a result of their genes. Environmental influences (such as bullying at school, illness, and other stressors) were even more significant than genetic influences for most of the sleep problems.