1. Sleep Disorders

2. Narcolepsy or “Sleep Attacks”
Sleepy all the time, narcoleptics sometimes fall asleep without realizing it.
Cataplexy: attacks of muscle weakness or near-total paralysis.
Often triggered by intense emotions associated with stress, laughter, anger or surprise.
Sleep attacks generally last under 5 minutes but may last up to 20 minutes.
No cure for narcolepsy, but some drug treatments that can keep people awake.

3. Sleep Apnea Means “cessation of respiration”
A serious, potentially life-threatening disorder.
Two types: Either your diaphragm stops getting signals from the brain, so stops working; or breathing is blocked by loss of muscle tone in the tongue, throat and larynx.
Intermittent loud snoring occurs as the person struggles to fill their lungs with air.
This may also elevate blood pressure.
Some patients may awaken as many as 500 times a night

4. Air masks can be worn to keep air flowing to the lungs.
Surgery on tongue muscle to pull away from the back of the throat has been successful.
Radio-frequency technology that shrinks tissue volume at the base of the tongue has also shown promise.

5. Sleepwalking and Night Terrors
Occur primarily in children and typically disappear in adolescence.
Occur in the first deep Stage 4 sleep of the night and are generally associated with body movements and intense autonomic activation.
Brain recordings indicate passing back and forth rapidly between sleep and wakefulness.
Sleepwalking often occurs when people are very sleep deprived.
The night terror is typically accompanied by a blood- curdling scream that brings parents rushing to the child, but the child cannot report what is wrong. The child will fall back to sleep quickly and is normal the next day.
These non-REM sleep disorders tend to run in the family.

6. Insomnia
In 2005, 54% of Americans reported experiencing at least one symptom of insomnia at least a few nights a week in the last year.
Symptoms include: waking up feeling unrefreshed (38%), waking up a lot during the night (32%), difficulty falling asleep (21%) and waking up too early and not being able to get back to sleep (21%).
Increase in problem attributed to the aging population of the U.S. and growing demands placed on people.
When insomnia occurs most nights for 3 or 4 weeks, it is considered chronic.

7. Chronic anxiety, depression, situational stress, stimulus overload account for 50% of all cases.
Drugs, including caffeine, alcohol and nicotine account for 10% of all cases.
Medical problems such as diseases that cause breathing problems, or neuromuscular disorders that produce restlessness and muscle spasms lie behind another 10% of cases.
About 30% of insomnia cases occur for no apparent reason. This is called primary insomnia and is treated with behavioral techniques or medication if necessary.

8. Treating Sleep Deprivation: Sleep Restriction
You need to get your body back into a natural circadian rhythm so your body knows when it should be awake and when it should be sleeping.
Do not stay in bed more than an hour beyond your average sleeping time.
Avoid naps (if you are able to fall asleep at a normal time and sleep through the night, you may still nap. However, if you are napping in order to stay up extra late and as a result are getting less sleep at night, naps are NOT ok)
Arise at the same time every day, even on weekends.

9. Stimulus Control
Go to bed only when sleepy, use the bed only for sleeping. DO NOT do homework or work on your laptop in bed. Beds are for SLEEPING.
If you cannot fall asleep within 20 minutes of going to bed, stop trying and do something relaxing (like reading) until you feel sleepy again.
DO NOT turn on the TV or computer. These activities are too stimulating!

10. Relaxation Response Training
Use soothing visual imagery (go to your happy place)
Try slowing and controlling your breathing
Relax each major muscle group as you breathe slowly.