A to Z Disease

Overview
We all have our own biological rhythm or internal clock called the 'circadian clock.' It regulates the way our bodies work throughout the day. The circadian clock governs brain activity and hormone production. It's also responsible for making us alert during the day and sleepy at night.

The circadian clock is located in the hypothalamus, located in the brain. It's about the size of a pin head and made up of a tiny bundle of neurons that releases a hormone called melatonin. Melatonin is the hormone that makes us drowsy, so it makes sense that its levels are highest during the night and lowest during the day. That's why some sleep experts call it the hormone of darkness.

Why Do We Need Sleep?
Sleep is important because it helps in maintaining important bodily functions including blood pressure, kidney functions and cell repair. Sleep also plays a large part in keeping our immune systems strong. It helps us to fight off germs and infection, make good judgments and adapt quickly and easily to sudden changes. Basically, sleep is necessary for survival.

The Stages of Sleep
The sleeping process is made up of five phases that cycle throughout the night. The first phase is light sleep, when we can be woken up easily. During the next phases the brainwaves slow down until they reach what is called the delta phase. This is when we sleep most deeply. The last phase is REM sleep, or Rapid Eye Movement sleep. Our eyes dart back and forth beneath closed lids and our muscles temporarily shut down to keep us from acting out our dreams. And we're most likely to remember our dreams if we wake up during this state, since it's the phase closest to being awake in the cycle.

During the night, you will cycle through the stages of sleep as many as five times. You may even wake up between cycles, which is completely normal. The first cycle is about 100 minutes, with only 10 minutes of REM sleep. But in each cycle, you'll start to get more REM sleep so that your last cycle includes about an hour of REM.

Common Sleeping Problems
Here are some common conditions that may prevent you from getting the restorative sleep you need. Some are very serious and should be discussed with your doctor.

* Insomnia. Signs and symptoms of insomnia may include difficulty falling asleep at night, regularly waking up during the night, waking up too early, and waking up feeling tired, even after a full night's sleep.
* Sleep Apnea. Apnea means 'without breath.' When you have sleep apnea, it means you actually stop breathing during sleep. That lack of breath can lasts at least ten seconds, and lead to serious problems including hypertension, heart disease, mood and even memory disorders.
* Bruxism. This is the medical term for clenching your teeth. Some people clench their teeth together during the day without even knowing it, usually when they feel anxious or tense. People with bruxism often grind and clench their teeth during sleep too, and that can cause headaches, jaw pain and earaches.
* REM Behavior Disorder. For most people, dreams are purely a mental activity that occurs when the body is at rest. Even during a vivid or action-packed dream, their bodies are still. But people who suffer from REM behavior disorder, or RBD, may actually act out their dreams. They move their arms and legs in bed, they talk in their sleep or they can get out of bed all together. That's because people with RBD lack the normal muscle paralysis of REM sleep. The disorder usually begins with twitching, jerking and talking during their dreaming for years and then they fully act out their dreams. Sometimes the dreams are violent, and, when acted out, can harm the sleeper or his or her bed partner.
* Restless Legs Syndrome (RLS). This is characterized by an uncontrollable urge to move your legs. It's a neurological condition that, is at its worst when you're resting. Symptoms include burning, creeping and tugging sensations and pain, which can be severe.
* Narcolepsy. This condition is different from other sleeping disorders in that it doesn't impair a person's ability to fall asleep. This is a chronic disorder characterized by overwhelming fatigue and sudden attacks of sleep. It's often mistaken for depression, seizures, and fainting. There isn't a cure, but medications and lifestyle changes can help you cope.

Sleep Hygiene or How to Get Good Sleep
The key to getting a good night's sleep is to practice consistently good sleep hygiene.

Here are some of the steps included in a sound bedtime routine:

* Use Your Bed Only for Sleep or Sex. Avoid eating and watching TV in bed, as it can make it harder to associate your bed with sleep.
* Avoid Caffeine, Nicotine, And Alcohol. These should be avoided mainly in the afternoon or early evening. Caffeine and nicotine are stimulants and they can make it hard to get to sleep. And while alcohol may help you fall asleep, it is noted for disrupting sleep in the early morning hours.
* Exercise. This can help tire the body out, but schedule your workouts at least three hours before it's time for bed. That gives your body time to wind down.
* Create Your Wind Down Routine. Turn the lights down and then off to signal to your brain that it's time to go to sleep. Also, try taking a warm bath to relax your body.
* Design Your Sleep/Wake Cycle. Go to bed and wake up around the same time every day. This will help to reinforce your brain's notion of when it's time to sleep, and time to wake.

If you can't fall asleep after 30 minutes or so of trying, don't stay in bed tossing and turning. Instead, try to do something relaxing like reading or listening to soothing music.

How to Get Good Sleep – Medication Options
If you still can't fall asleep with a good sleep hygiene regimen, it may be time to explore medications. Before taking any medication, you should fully understand potential side effects. Your doctor is the best person to discuss this with.

* Antihistamines. These are over-the-counter medications and can make you drowsy by working against the central nervous system. They're most effective for occasional sleepless night. The more you take them, the less effective they are.
* Benzodiazepine Hypnotic Medications. This is an older class of sleeping pills. They typically leave a 'hang over" feeling, causing drowsiness or headaches the next morning. And, at times, they can be very habit forming.
* Nonbenzodiazepine Hypnotic Medications. These are the newest class of sleeping pills. They quiet the nervous system and they have fewer side effects the next day. They're only meant for short-term or intermittent use.
* Low-Dose Antidepressants. Some individuals have found that these medications help with insomnia, even if they don't have depression.
* Dietary Supplements. Some people have found relief with dietary supplements like melatonin, valerian root, chamomile and kava. It's very important to talk to your doctor about any of these supplements, because they can interact with other medications, which could be dangerous.