Sleep - Problems In Quantity & Quality

Lack of sleep is directly linked with obestisty as well as other major health maladies. Step one in weight control is getting control of sleep patterns. An article appears this week in Consumer Reports on the prevelance of sleep problems in the U.S., sleep myths and what we can do to get control over our sleep.
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This from Consumer Reports, reproduced at AOL:

Trouble falling asleep, difficulty staying asleep, and awakening too early afflict a lot of Americans these days. Fifty percent of those we asked about their most recent night of sleep reported those problems, and for many, they occur repeatedly. When asked about the previous month, 44 percent said they had one or more of those issues on at least eight nights, making them "problem sleepers." Our survey was a nationally representative sample of 1,466 adults conducted by the Consumer Reports National Research Center in April 2008.

The 24/7 nature of today's world, along with continuous access to entertainment and activities, is one reason for the problem, according to the National Institutes of Health. It estimates that as many as 70 million Americans may be affected, with annual health-care expenses of $16 billion.

Another reason: health issues that interfere with sleep. For instance, 57 percent of survey respondents who said they suffered from conditions such as arthritis , back pain , or neck pain said that those ailments disrupted their sleep during the previous month.

People with sleep problems are turning heavily to medications, with some frightening results. Consider our main survey findings:

Almost one in five Americans took prescription or over-the-counter medicines at least once a week to help them sleep better. Although sleep medications are usually recommended for no more than two weeks or so, 14 percent of our respondents took some type of pill on at least eight of the past 30 nights, and 5 percent turned to prescription drugs every night of the month.

Drug side effects occurred in 63 percent of those who took sleep medications; 24 percent became dependent on the medication they used, and 21 percent indicated that repeated use reduced the drug's effectiveness. The most common side effect was daytime drowsiness, noted by more than a third of respondents.

In a parallel survey of 1,093 insomniacs, or those with chronic sleep loss, 7 percent of respondents who took a sleeping pill during the previous month reported bizarre and dangerous behavior such as sleepwalking, sleep driving, and sleep eating. Last year the Food and Drug Administration began requiring prescription sleeping-pill manufacturers to include strongly worded warnings about such possible side effects.

There are better ways to battle sleeplessness. Sound machines were a viable alternative to drugs when it came to treating some cases of sleeplessness, our respondents said. The machines, which emit soothing sounds such as water, wind, or chirping birds, were highly effective most of the time for many people, working almost as well as sleeping pills, minus the dangerous side effects.

What you can do

We all experience occasional restlessness, but the first step need not be a drug. If you have even a short-term sleep problem, examine your routines. Bad habits such as long or late-day naps, watching TV in bed, drinking alcohol or caffeinated beverages close to bedtime, eating large meals at night, allowing pets or children to share your bed, or varying bedtimes and wake-up times can cause problems.

Your bed is one source of sleep problems you might have overlooked. If you've slept on the same mattress for more than eight years, it could be time for replacement. Worn-out mattresses don’t supply the same comfort and support as newer ones. Also, if you're older than 40, your mattress needs might have changed since your previous purchase. As we grow older, our bodies become more sensitive to pressure points, so a cushiony mattress might provide a better night's sleep than a rock-hard bed. You might also try using a sound machine .

If sleeplessness persists several nights a week for at least three months, it's probably time to see a doctor.

One way to change your habits can be learned from a cognitive behavior therapist, who can set up a sleep schedule, help correct poor sleep habits, and teach you to use relaxation, breathing, and mental techniques to help with sleep. Cognitive behavioral therapy has been shown in trials to be effective in treating intermittent and chronic insomnia. About half of the respondents who practiced at least some aspects of the therapy found that it helped most nights.

If your doctor suggests prescription medication, new pills such as Ambien CR , Lunesta , and Sonata aren't necessarily better than the older, cheaper drugs such as estazolam or temazepam for many people who need a sleep aid for just a night or two.

Read the entire article. In a companion article, Consumer Reports looked at the self-reported causes of sleep disorders:

Overall, more than a quarter of our survey population said it took them 30 minutes or longer to fall asleep the previous night, and one quarter awakened in the middle of the night and couldn’t go back to sleep for at least a half-hour. Much of the time, respondents’ sleep was interrupted because they had to use the bathroom. Also, a third woke up much earlier than they had hoped. Such problems weren’t anomalies: Three-quarters of the respondents told us that was a typical night.

Among problem sleepers, 71 percent took at least 30 minutes to nod off; 59 percent woke up in the middle of the night and couldn’t fall back asleep for a half-hour or longer; and 65 percent awoke much too early.

No single reason stood out as a cause of chronic sleeplessness. Our survey uncovered six characteristics that problem sleepers had in common, the most prevalent being high stress levels. Most of the time, respondents were anxious over family or money concerns, health issues, or work woes. Issues most often linked to sleep loss were worries about commuting, personal health, problems with children, and reactions to news events.

Besides stress, problem sleepers had other issues that exacerbated their insomnia. Almost 65 percent suffered from physical pain caused by arthritis or other conditions, 38 percent suffered from a respiratory condition such as asthma or a cold, and 50 percent suffered from mood disorders, including depression.

Other factors associated with sleeplessness are heart disease, Alzheimer's disease, Parkinson's disease, hyperthyroidism, attention deficit hyperactivity disorder, and menopause.

Insomnia can strike at any age, including in childhood. Those 55 and older are more likely to have other illnesses or aches and pains that can disrupt sleep; they’re also more likely to be taking medications that can keep them from falling and staying asleep. Also, as we age our bodies tend to secrete lower amounts of substances that promote deep sleep and regulate our internal body clocks, according to the Mayo Clinic.

Certain activities and behaviors, such as drinking alcohol or caffeinated drinks too close to bedtime, exercising late at night, following an irregular morning and nighttime schedule, shift work, and too much mental stimulation before settling in, can disrupt sleep, too. Traveling, especially shuttling across time zones, can affect sleep. And environmental such as a room that’s too hot, cold, noisy, or bright, can block a good night’s sleep.

Read the entire article. And then there are the nine sleep myths from the AOL site first linked above:

Nine myths about sleep

Think sleeping in will help you catch up on sleep? Are naps a waste of time? Click through this gallery to read findings from the Consumer Reports National Research Center about sleep myths.

Myth No. 1: Getting one hour less sleep per night than needed won't affect you.

Reality: Getting even slightly less sleep can leave you feeling less energetic, hinder your ability to think properly and respond quickly, affect cardiovascular health, and make it more difficult for your body to fight off infections, particularly if the lack of sleep continues.

Myth No. 2: Your body quickly adjusts to different sleep schedules.

Reality: Our biological clocks are programmed so we're more alert during the day and more drowsy at night. Most people can reset their internal clock by one or two hours a day, but it can take a week or longer to adjust to dramatically altered sleep/wake cycles, such as when traveling across time zones or switching from the day shift to working overnight.

Myth No. 3: You need less sleep as you age.

Reality: Older people need just as much sleep as other adults, but they often get less or find it less refreshing because they spend less time in deep, restful sleep and might be easily awakened. They also tend to suffer from aches, pains, and medical conditions that can disrupt sleep.

Myth No. 4: Extra sleep can prevent daytime fatigue.

Reality: It's not just how much you sleep but how well. Some people sleep eight or nine hours but don't feel well rested because of poor-quality sleep.

Myth No. 5: You can make up for sleep loss by sleeping more on weekends.

Reality: This pattern will help relieve part of the sleep deficit, but it won't completely make up for it. Nor will it make up for impaired weekday performance. Sleeping later on weekends can make it more difficult to fall asleep on Sunday night and get up early on Monday.

Myth No. 6: Naps are a waste of time.

Reality: Naps aren't a substitute for a good night's sleep, but they can be restorative. Napping after 3 p.m., though, can make it tougher to fall asleep at night. It can also be difficult to shake off the cobwebs if you nap for more than an hour.

Myth No. 7: Snoring is normal.

Reality: It's common, especially as we age. But snoring on a regular basis might make you sleepy during the day and more susceptible to heart disease and type 2 diabetes, according to growing evidence. Loud snoring could be a sign of sleep apnea, a serious condition in which breathing can stop during sleep for as long as a minute. Untreated, sleep apnea can lead to high blood pressure and other cardiovascular disease, headaches, impotence, memory problems, and weight gain.

Myth No. 8: Children who don't get enough sleep will show signs of sleepiness during the day.

Reality: Unlike adults, children who are sleep-deprived typically become more active during the day, behaving improperly and having difficulty paying attention.

Myth No. 9: The main cause of insomnia is worry.

Reality: Although stress can cause short bouts of insomnia, a persistent inability to fall or stay asleep generally stems from a number of factors: a reaction to medication, depression or anxiety, or asthma, arthritis, or other medical conditions with symptoms that worsen at night.