Sleep problem disorder - How to solve it in adults and children

With late-night TV watching, Internet surfing and other distractions, Americans are getting less and less sleep. A good night's sleep enhances energy, mood, vitality, sex drive, and reduces the risk for chronic medical conditions. Children who do not get enough sleep are more likely to be overweight than those who get more. Poor sleep after childbirth appears to be increase the risk of postpartum depression. Sleep problems can be solved in most cases by following the suggestions below.

Cause of sleep problems
Sleep problems can be caused by various medical disorders including asthma, COPD, heart failure, enlarged prostate, gastroesophageal reflux, chronic pain, restless leg syndrome, depression, and anxiety. Obstructive sleep apnea causes daytime fatigue.

Sleep problem due to irregular schedule - Stick to a schedule, and don't sleep late on weekends
If you sleep late on Saturday and Sunday mornings, you'll get Sunday night insomnia. Instead, go to bed and get up at about the same time every day. You may not need to rely on an alarm clock to wake up when you get enough sleep.

Don't eat or drink a lot before bedtime sleep
Eat a light snack about 1 to 2 hours before sleep. If you drink too much liquid before sleep, you'll wake up repeatedly in the night for trips to the bathroom.    Don't eat too many spicy or fatty foods. They may cause heartburn and interfere with proper sleep.    If you get the munchies, eat something that triggers serotonin, which makes you sleepy. Carbohydrates (whole grain bread, pasta, potatoes, lentils, barley, fruits, or cereal) with small amount of foods containing the amino acid L-tryptophan (milk, tuna, or turkey) will do the trick. A fruit salad and vegetable soup are good options. Another idea is whole grain bread with tomatoes (or salsa) and melted cheese. See the study at bottom of page regarding carbohydrate ingestion and sleep induction.

Alcohol causes sleep difficulties
Don't drink more than one or two ounces of alcohol before sleep. It may cause you to wake up repeatedly, snore and possibly develop sleep apnea.
   Alcohol may initially help you fall asleep, but it also causes disturbances in sleep resulting in less restful sleep. An alcohol drink before bedtime may make it more likely that you will wake up during the night.

Sleep problem due to caffeine
Caffeine is found in tea (including green tea), certain soft drinks, chocolate, cocoa, and of course coffee. Caffeine is also found in certain herbs such as guarana and kola nut. Caffeine can keep you awake. It can stay in your body longer than you might think – the effects of caffeine can take as long as twenty hours to wear off. So if you drink a cup of coffee in the afternoon and are still tossing at night, caffeine might be the reason. Cutting out caffeine at least 12 hours before bedtime can help you fall asleep easier.
   Caffeine may keep adolescents perky through their early morning classes but according to a recent survey, it cuts into their nighttime sleep. The survey, published in the January, 2007 issue of Pediatrics, included nearly 200 7th- through 9th-grade students who recorded their sleep patterns and their daily intake of caffeinated drinks and foods over two weeks. The average intake of caffeine was just 63 milligrams (mg)--equivalent to about one-half of a cup of coffee. Children who reported higher intakes of caffeine were found to sleep fewer hours, were more likely to wake during the night and tended to be sleepier during the day.

Nicotine can cause sleep problems
Smokers experience withdrawal symptoms at night, and they have a harder time both falling asleep and waking up. some people are so sensitive that even a cup of coffee drank at lunch can interfere with sleep.
 
Avoid stimulants, they can cause sleep difficulties
Diet pills that contain ephedra or ma huang can keep you awake. So can the nutrients phenylalanine, tyrosine, certain hormones, ginseng and other adaptogenic herbs, tongkat ali, tribulus and the anti-depressants St. John's wort and SAM-e. High doses of vitamins may act as stimulants, interfering with sleep. Take most of your supplements early in the day.

Prescription drugs can cause sleep problems
Decongestants relieve congestion and are often prescribed along with antihistamines. They come in nasal spray, eye drop, liquid or pill form. Decongestants in pills and liquid form may cause sleep difficulties. Over-the-counter decongestants include Sudafed tablets or liquid. Prescription decongestants include drugs like Claritin-D, Allegra-D and Zytec-D that combine a decongestant with another allergy medicine.
   The statin drug Zocor reduces quality of sleep.

Exercise can help solve your sleep problem
If you're trying to sleep better, the best time to exercise is in the afternoon. Physical activity enhances the deep, refreshing stage of sleep. My best sleeps have been after a full day of walking, hiking, or biking. Also, take a 20 minute walk in the morning to expose yourself to morning light which will help you sleep better at night.

A slightly cool room is ideal for sleeping
This mimics your internal temperature drop during sleep, so turn off the heat and save on fuel bills.

Sleep only at night
Daytime naps steal hours from nighttime slumber. Limit daytime sleep to 20-minute, power naps. Don't take a nap after 2 PM. If you work nights, keep window coverings closed so that sunlight, which interferes with the body's internal clock, doesn't interrupt your sleep. If you have a day job and sleep at night, but still have trouble waking, leave the window covering open and let the sun's light wake you up.

Sleep problem due to noise
Silence is more conducive to sleep. Turn off the radio and TV. Use earplugs, a fan or some other source of constant, soothing, background noise to mask sound that you cannot control, such as a busy street, trains, airplanes or even a snoring partner. Double-pane windows and heavy curtains also muffle outside noise.

Make your bed comfortable
 If you share your bed, make sure there is enough room for two. Use your bed only for sleep and sex. Go to bed when you are tired and turn out the lights. If you don't fall asleep in 15 minutes, get up and do something else. Go back to bed when you are tired. Do not agonize about falling asleep. The stress will only prevent sleep.

Soak and sack out
Taking a hot shower or bath an hour or two before sleep helps bring on sleep because they can relax  tense muscles.

Over the counter pills that cause alertness
Phenylpropanolamine found in over the counter cold medicines can give you a restless night if taken in the evening.

Sleep problem due to reliance on sleeping pills
Check with your doctor before using sleeping pills. Make sure the pills won't interact with other medications or with an existing medical condition.

Herbal and nutritional products that could help with sleep include Tryptophan for serotonin, Kava Kava herb, Valerian herb, and particularly Good-Night-Rx.

Sleep problem solved with ear plugs and eye shades to block noise and light
You may be amazed on how much better you'll sleep and feel in the morning when you use ear plugs since you will be able to get a deeper sleep without frequent overnight interruptions from traffic noise, airplanes, dogs barking, roommates snoring, etc.
   Being woken up and exposed to bright light at night can throw off a person's biological clock for the next few days, a new study shows. What's more, the researchers found that being woken up at night at all--even in a dark room--also disrupts the body's timing, although to a lesser degree.

 Use sleep relaxation techniques.
Once you are in bed, take a deep breath and gradually let it out. Do this a few times. Then, lightly shake one of your feet, and go back to taking a couple of deep breaths. Lightly shake the other foot and then take a couple of deep breaths. Move up to your legs, hips, arms, neck, muscle around the mouth, eye muscles, etc., while going back to the breath after shaking each body part. Soon you'll be in la la land.

Sleepwalking cause
Sleepwalking episodes appear more likely when sleepwalkers have their normal sleep patterns disrupted. The combination of factors that deepen sleep -- like sleep deprivation -- and that fragment sleep -- like forced arousals with sounds -- are a cause of sleepwalking.
Sleep Problem Research Update
 A low-carbohydrate diet leads to modest improvements in daytime sleepiness in patients with narcolepsy

Obstructive Sleep apnea
When fluid in tissues is displaced from the lower body into the upper body, the circumference of the neck grows, which may hinder the flow of air. These findings may help explain why the prevalence of obstructive sleep apnea (OSA) is increased in patients with diseases characterized by "fluid overload," like heart failure and kidney failure, for example. People with sleep apnea stop breathing temporarily and repeatedly while asleep causing them to gasp for breath. Although obesity and a thick neck are known risk factors for the disorder, they account for only about one third of variability in the apnea-hypopnea index -- a measure of the frequency of slow or stopped breathing episodes at night.

Sleep problem related to disease
Sleep deprivation affected hormonal levels. Men and women had a 40% to 60% average increase in the inflammatory marker interleukin-6 (IL-6), while men alone showed a 20% to 30% increase in another marker for inflammation, tumor necrosis factor (TNF). Both IL-6 and TNF are cytokines, which are proteins the body releases in response to injury. The findings indicate that getting a full night's rest of eight hours is not a nice bonus, but necessary. In addition, the finding that lack of sleep may stimulate an increase in chronic, low-level inflammatory response is worrisome, because that state has been linked to conditions such as high blood pressure, heart disease and most recently, diabetes.

Carohydrate meal before bed induces sleep
 High-glycemic-index carbohydrate meals shorten sleep onset. American Journal of Clinical Nutrition, Vol. 85, No. 2, 426-430, February 2007.  Ahmad Afaghi, Helen O'Connor and Chin Moi Chow. From the School of Exercise and Sport Science, Faculty of Health Sciences, The University of Sydney, Sydney, Australia
To investigate the role of carbohydrate in sleep induction, we explored the effect of glycemic index (GI) and meal time on sleep in healthy volunteers. We compared the effect of high- and low-GI carbohydrate –based meals ingested 4 hours before bedtime on sleep quality. We also evaluated the effect of the timing of high-GI meals (4 h compared with 1 h) on sleep quality. Twelve healthy men (aged 18-35 y) were administered standard, isocaloric (3212 kJ; 8% of energy as protein, 1.6% of energy as fat, and 90% of energy as carbohydrate) meals of either Mahatma (low GI = 50) or Jasmine (high GI = 109) rice 4 h before their usual bedtime. On another occasion, the high-GI meal was given 1 h before bedtime. A significant reduction in the mean sleep onset latency (SOL) was observed with a high-GI compared with a low-GI meal consumed 4 h before bedtime. The high-GI meal given 4 h before bedtime showed a significantly shortened SOL compared with the same meal given 1 h before bedtime. No effects on other sleep variables were observed. We showed that a carbohydrate-based high-GI meal resulted in a significant shortening of SOL in healthy sleepers compared with a low-GI meal and was most effective when consumed 4 h before bedtime.

Sleep problem - sex during sleep
A wide range of sleep problems carry some risk of inappropriate sexual behaviors during sleep, or even waking hours. Abnormal sexual activities during sleep -- known as "sexsomnia" or "sleepsex" -- include anything from moaning to masturbating to making sexual advances toward a bed partner, all while in a state somewhere between deep sleep and wakefulness. Sexsomnia is officially recognized as a subtype of parasomnia, a group of disorders that includes sleepwalking, sleep talking and night terrors, among others.

Children and sleep
Children tend to vary widely in their sleep habits, with some being naturally "short sleepers" and others needing more time in bed.

Consequencs and Dangers of lack of sleep
A few nights without sleep can not only make people tired and emotional, but may actually put the brain into a primitive "fight or flight" state. Two full nights without sleep rewires brains, re-directing activity from the calming and rational prefrontal cortex to the "fear center" -- the amygdala.

Using Alternative Medicine for Sleep
Natural supplements can help protect you from a wide range of health issues. But keep in mind that taking high doses of certain herbs and supplements can lead to alertness at bedtime and cause shallow sleep. Fortunately, some supplements come in handy when it comes to getting proper shut-eye. Which herbs and nutrients are effective for sleep? Below are three of the most commonly used supplements. Please note that dosage and timing can vary significantly among people.

5-HTP or 5-hydroxytryptophan: This nutrient converts into serotonin, which is involved in relaxation. At night, serotonin is converted in the pineal gland to melatonin, the sleep hormone. 5-HTP is not consistent in its sleep effects, but sometimes a smaller amount than the usual 50 mg capsule can be effective. Take it on an empty stomach about an hour or two before bed. The capsule are easy to open so you can use half or 2/3 of the contents. Larger amounts can cause nightmares.

Melatonin: A sleep hormone made by the pineal gland at night, melatonin is perhaps the most consistently-effective natural supplement for sleep. However, at least a third or half of users may still not find it helpful. The dosage varies between a quarter of a milligram to 3 mg. Higher dosages can cause nightmares and morning grogginess. Use a third or half of a mg at first, taken 1 to 3 hours before bed on an empty stomach. The sustained release form is a good option.

Tryptophan: This amino acid converts into 5-HTP which then converts into serotonin, and then into melatonin. Try taking 500 mg one to three hours before bed on an empty stomach. At least half of users notice a good sleep-inducing effect from tryptophan.

So which of these three supplements is best for sleep? It is a matter of personal preference. It is difficult to predict which one you will find best suited for you until you try them. It is best not to use drugs or supplements every night, but at most three nights a week. Tolerance and dependence may develop if used nightly.

Lactium all-natural ingredient made from cow’s milk proteins
This product has been shown to improve various aspects of sleep disorders in a clinical study published in The Open Sleep Journal (Volume 2, 2009). Results indicated improvement in sleep quality after two weeks of supplementation, along with decreases in sleep latency and daytime dysfunction after four weeks of supplementation. “Sleep is an important biological function that’s necessary for our physical and emotional well-being,” said Mitch Skop, Director of New Product Development for Pharmachem Laboratories Inc, the company that markets Lactium throughout North and Latin America. “This research has shown that Lactium can help mitigate the stress that’s often associated with sleep disorders, and get people back on the path to a good night’s sleep.” The double-blind, placebo controlled study was conducted in Tokyo, Japan on 32 subjects with insomnia. The five-week study used the Japanese version of the Pittsburgh Sleep Quality Index (PSQI-J) to evaluate the following sleep parameters: sleep quality, sleep latency (the length of time it takes a person to fall asleep), sleep duration, habitual sleep efficiency, sleep disturbances, use of sleeping medication, and daytime dysfunction. Subjects receiving Lactium experienced significant improvement in the areas of sleep quality, sleep latency and daytime dysfunction. Researchers attributed these improvements to the anti-stress properties of Lactium. Lactium®is a hydrolysate of milk proteins that contain a bioactive decapeptide with relaxing properties. Classified as GRAS, Lactium has been the subject of several published clinical studies that have shown it to be safe, without side effects, and effective at regulating the major symptoms of stress on the digestive and cardiovascular systemss. Lactium was developed and patented by French firm Ingredia for use in both food supplements, and functional foods and beverages. Pharmachem Laboratories, Kearny, NJ, develops, supplies and manufactures a variety of ingredients for the dietary supplement and food industries.

Sleep problem questions
Q. I have a very peculiar sleep problem. I am considering to try any of the recommended medicines, melatonin or Good
Night Rx. I can get into the sleep, but I wake up at around 3 or 3.30 in the night. I am unable to continue sleep further. I have to get up later for office. This happens on a daily basis and gives me a lot incovenience. Physically I am fine, but I feel very tired due to this. I am based in Oman and how do I get these medicines.
   A. Many people have good response to Good Night Rx.

Q. I wanted to know how sleep patterns can be affected when a person who is not used to snuggling while sleeping gets involved with someone who cuddles really closely.
   A. Most couples who first sleep together may realize that they did not rest well overnight and could feel fatigue or low mood the next day due to lack of deep sleep. It often takes several weeks of regularly sleeping with someone to get used to the movements in bed, the possible snoring, the additional noises of the bed sheets or blankets moving, and the interruption from going to the bathroom during the middle of the night. In addition, if a person is used to sleeping in a particular position, they would feel quite uncomfortable if they are stuck in a snuggling position that is not conducive to sleep, and may feel conscious changing positions to avoid awakening their partner. Patience, and openly discussing the situation with the partner, are two good options.

Q. I've had a sleep problem since I increased my water intake to 1 gallon per day. I am 24 years, male, currently bodybuilding, so I require a bit more than average water. The sleep problem is, ever since I upped my water intake (about a few months ago), I've started to wake up several times a night to go to the bathroom. I tried stopping (or at least slowing) water intake at about 3 hours before sleep. But, I just seem to wake up every 2-3 hours still. And I seem to be almost wide awake at those times, not groggy like I used to be when waking up in the middle of the night. It might be because my body is used to waking up at those times. Even when I don't really need to go to the bathroom, I still wake up several times. And ever since I've had this problem, I've noticed my testosterone levels are decreased dramatically, probably because of the interrupted sleep. When I wake up in the morning, I don't get a satisfied feeling of sleep. Just as if I'm waking up to go to the bathroom. I have read about melatonin and valerian root. I've heard that melatonin shouldn't be used over long periods, and that it may increase estrogen levels? Do you recommend I start sipping water 6 hours before bed, and taking these supplements for a few weeks to fix my problem waking up several times a night?
   A. There is no need to drink a gallon of water a day, There is no research that says drinking more than 8 glasses of water a day offers additional health benefits. Reducing water intake should reduce nighttime awakening. Also, many people take supplements that could cause sleep problems at night. It may be a good idea to stop all supplements for a few days.

Q. I am 57 years old, was always in good health, but succombed by way of a manipulative person, to not sleeping well, due to not getting enough sleep. I'm recovering from adrenal fatigue, and have successfully killed an intestinal candida infection, but I am still dealing the toxins, which are keeping me awake at night, as I continue to detox. I take an arsenal to sleep: valerian, hops, passionflower, l-theanine, Deep Sleep (from Herbs, Etc), GABA, calcium citrate, an about 500 mag chelate -- I keep waking up and my limbs jump at times (part of detox) & never get a full nights sleep. I exhausted, drained, getting depressed, and gaining weight. I eat well (I'm into health foods), & never have sugar, coffee, cola or all that bad stuff. Please tell me if I can do anything to help me during this detox period. I'm desperate for help & sleep. It's been quite a while since I've really slept.
   A. Sometimes taking supplements can cause lack of sleep. We suggest you follow the recommendations on this page along with the advice of your doctor.

Q. I have tried a few doctors, they just prescribe benzodiazepines. I am currently taking tamazepam to sleep, I have not slept well in 5 years. Because I fell and cracked my ribs and no one helped me. I lived on tins of boost and bread, of course I began to suffer from malnutrition. I then was diagnosed with prediabetes. I try to control it with diet and taking foodform chromium. My nervous system has been battered throughout my life for various reasons. I am afraid of the tamazepam, I understand that it will affect my brain, causing memory loss etc. My doctor thinks addiction does not matter because I need it to sleep. Is there any way that I can gradually get to sleep naturally or at least with natural aids and stop taking these addictive drugs. I have found the 15 mg. tamazepam will only keep me asleep until 3 am so I have been given clonazepam for RLS. I think my troubles all stems from my hypothalamus gland and pituitary gland function caused by overstress for years.
   A. We hope this page on sleep and this information on anxiety will be helpful to you.

Q. Do you have a product that would eliminate bags under eyes and snoring?
   A. We are not aware of natural supplements that are effective for bags under eyes and snoring.

I was wondering if there is a product that is good for sleep, mood and sexuality. It seems that many natural and chemical products are good for one of these aspects, but worsen the other.
    Most often the herbs that help with sexual function increase alertness. Therefore it is difficult to find one herb or formula that works for mood, sexuality and sleep.

My husband worked the night shift for over 10 years. He now works the day shift - for about 2 years - but can't seem to STAY sleeping at night - he can fall asleep, just wakes up a lot and has a hard time getting back to sleep. He has tried various products - melatonin spray, magnesium products, valarian / hops products - some seem to work for awhile and then they don't. I wanted to get him 5-HTP to try - but after reading all the info., I am wondering if the 5-HTP, or just the L-Tryptophan would be better? Which would you recommend? He also snores a lot, he weighs about 175 lbs.
    We can't make any specific recommendations, but, as a general rule, it is a good idea to switch different natural products so that tolerance is not developed.