We perform Medical Rapid Detoxification, using medications including Clonidine and Naloxone. The withdrawal process is accelerated, under anesthesia, to help people addicted to opiates/narcotics and overcome most of the bulk of physical addiction. The procedure lasts 8 hours under anesthesia and 28 hours of immediate recovery.
Safety: Treatment is administered one-on-one by a Board-Certified Anesthesiologist.
Experience: Rapid Detox Medical Director, 18 year experience in Cardiac Surgery Anesthesia, Intensive Care Unit & 13 years experience in Pain Management.
Facility: Our Clinic is located on Campus across the parking lot Emergency Entrance of the Hospital.
Hospital: State of the Art and Accredited by the Joint Commission of Accreditation.
Our Las Vegas location: Offers convenience, security from paparazzi and discretion. No one back home needs to know what you actually did in Vegas. What Happens in Vegas, stays in Vegas.
Cost: Is $12,000 and not covered by most insurance companies.
Post Operation Care: Patients have the Choice.
Affiliates: Rehabilitation centers and staying there might be covered by some insurance companies or our Affiliate Hotel.
Most cases: Patients rather be at the hotel, recovering with our Nurse.
Chief Nurse: 13 years of experience, has patience, with Patients in hospital, medical surgical unit, emergency room, intensive care unit, triage, mental, psychiatric health, medical clinics, convalescent, assisted living homes, retirement homes, private duty, sports medicine, case management, celebrities, and Home Health.
V.I.P Care: one-on-one with the Chief Nurse, on-call 24/7 close will be adjacent to your room, and will be very happy to assist you, by re-assurance, empathy, post-operation instructions/questions/answers, and anything you need to feel safe, secure, and provide medications, as needed.
Priority: We treat you like Family, because you're a Very Important Patient. Maintenance follow-up call made after a month, to hear about any changes in condition.
Transportation: available to Airport. Then patients go home for out-patient services in their area for follow-up.
Call today: (800)276-7021 or (702)308-6353
Email: info@rapiddetoxlasvegas.com
Medical Director: Board-Certified by American Board of Anesthesiology 1994, former chief of cardiac anesthesia, University of Nevada School of Medicine.
Board-Certified by American Board of Pain Medicine 1997, Clinical Assistant Professor University Nevada School of Medicine.
Monday, December 29, 2008
Health Tip: Finding a Family Physician
If you're trying to find a new family doctor, the American Academy of Family Physicians offers these suggestions to help you choose the right one:
* Make sure you're comfortable around the doctor, and that you can speak with him or her freely.
* Look for a doctor who answers your questions thoroughly and clearly.
* Choose a doctor who spends time with you and doesn't make you feel rushed.
* Evaluate factors such as office hours, insurance, affiliated hospital, and office location. Do all of these things work with your schedule and lifestyle?
* Make sure you're comfortable around the doctor, and that you can speak with him or her freely.
* Look for a doctor who answers your questions thoroughly and clearly.
* Choose a doctor who spends time with you and doesn't make you feel rushed.
* Evaluate factors such as office hours, insurance, affiliated hospital, and office location. Do all of these things work with your schedule and lifestyle?
Sunday, December 28, 2008
A to Zzzzs
Ingredients for Slumber: How Food and Beverages May Affect Your Sleep
Have you ever wondered why some foods make you feel sleepy while others give you a lift? Do you sometimes find yourself dozing off after a big meal or reaching for a sugary snack when you’re tired? In addition to giving us nourishment, the things we eat and drink can pick us up or slow us down. Knowing how food and beverages affect the body can help keep you alert during the day and avoid the agony of sleeplessness at night.
Snooze Foods and Pick-Me-Ups
Certain foods contain an amino acid called tryptophan that causes sleepiness. Carbohydrates make tryptophan more available to the brain, which is why carbohydrate-heavy meals can make you drowsy. Proteins from the food we eat are the building blocks of tryptophan, which is why the best bedtime snack is one that contains both a carbohydrate and protein, such as cereal with milk, peanut butter on toast, or cheese and crackers.
Nature’s Sleeping Pill
Melatonin is a naturally occurring hormone that regulates sleepiness. It is made in the brain by converting tryptophan first to serotonin and then to melatonin, which is secreted at night by the pineal gland in the brain to induce and maintain sleep. Scientific evidence shows little or no benefit of melatonin in improving sleep. Still, melatonin supplements are widely used as sleep aids.
The Post-Lunch Dip
Some people experience a temporary lull in alertness in the afternoon. This is known as the post-lunch dip. A large meal can make a person feel sleepy, especially if it’s rich in carbohydrates, but the post-lunch dip is a function of our biological clocks. We naturally feel tired at two different times of the day: about 2:00 AM and 2:00 PM. It is this natural dip in alertness that is primarily responsible for the post-lunch dip.
Caffeine
Four out of five adults in America consume at least one serving of coffee, tea, soda or other caffeinated beverage each day, according to NSF’s 2005 Sleep in America poll. Caffeine is a stimulant that works by blocking the action of hormones in the brain that makes us feel sleepy. A strong dose of caffeine can stimulate the mind for a short time, and then cause an alertness crash as the effect wears off. The best way to benefit from the stimulating effect of caffeine is to consume small amounts frequently throughout the day. Be careful not to consume caffeine too close to bedtime as its effect may persist for several hours.
Energy Drinks: Help or Hype?
Based solely on the advertising campaigns, you would think that energy drinks have the power to turn mortal men into superheroes. In reality, most energy drinks are made with caffeine, essential amino acids, and loads of sugar. Rather than give you wings, these ingredients may increase sleepiness after an initial short-lived alerting affect. There is no magic drink on the market that will allow you to safely skimp on sleep. The only effective way to combat fatigue is to get adequate sleep on a regular basis.
Alcohol: Sedative or Sleep Thief?
Many people use beer, wine, or other alcoholic beverages at bedtime to help them fall asleep. This is unfortunate considering that alcohol is a poor sleep aid. Alcohol may help you to relax and fall asleep in the short term, but it can disrupt sleep over the course of the night. It also keeps you from entering the deeper stages of sleep, which may cause you to wake up still feeling tired despite having spent an adequate amount of time in bed.
The Word on GERD
Gastrointestinal reflux (GERD) is a common ailment that can cause sleep disruptions. According to NSF’s 2001 Sleep in America poll, people who experience nighttime GERD are more likely to have sleep problems such as insomnia, sleep apnea, daytime sleepiness, and restless legs syndrome than those who do not have nighttime GERD. Fortunately, there are a number of things you can do to minimize GERD and the sleep problems associated with it:
* Avoid fats, onions, chocolate and spicy foods
* Eat your largest meal at lunch instead of dinner
* Finish eating 2-3 hours before lying down
* Sleep with your held and shoulders elevated
Sleep on your left side
* Avoid alcohol
* Don’t smoke
Sleep and Hunger: What’s the Connection?
Several recent studies suggest that too little sleep may disrupt the balance of hormones that regulate hunger and appetite and increase the risk of weight gain. Researchers found that sleep deprivation in healthy adults caused an increase in a hormone responsible for feelings of hunger and a decrease in a hormone that suppresses hunger. These findings have lead to new investigations about the role of sleep in the epidemic of obesity and have reaffirmed the notion that sleep is as important to good health as diet and exercise.
What It All Means
The difference between a restless and a restful night has a lot to do with the quality and quality of your diet. When considering the best menu for sleep, keep in mind that the goal of eating is to provide the body with energy and that the time of day when energy is needed most is the morning. So remember to eat a nutritious breakfast and have no more than a light snack before bed in order to sleep well and feel your best each day.
Have you ever wondered why some foods make you feel sleepy while others give you a lift? Do you sometimes find yourself dozing off after a big meal or reaching for a sugary snack when you’re tired? In addition to giving us nourishment, the things we eat and drink can pick us up or slow us down. Knowing how food and beverages affect the body can help keep you alert during the day and avoid the agony of sleeplessness at night.
Snooze Foods and Pick-Me-Ups
Certain foods contain an amino acid called tryptophan that causes sleepiness. Carbohydrates make tryptophan more available to the brain, which is why carbohydrate-heavy meals can make you drowsy. Proteins from the food we eat are the building blocks of tryptophan, which is why the best bedtime snack is one that contains both a carbohydrate and protein, such as cereal with milk, peanut butter on toast, or cheese and crackers.
Nature’s Sleeping Pill
Melatonin is a naturally occurring hormone that regulates sleepiness. It is made in the brain by converting tryptophan first to serotonin and then to melatonin, which is secreted at night by the pineal gland in the brain to induce and maintain sleep. Scientific evidence shows little or no benefit of melatonin in improving sleep. Still, melatonin supplements are widely used as sleep aids.
The Post-Lunch Dip
Some people experience a temporary lull in alertness in the afternoon. This is known as the post-lunch dip. A large meal can make a person feel sleepy, especially if it’s rich in carbohydrates, but the post-lunch dip is a function of our biological clocks. We naturally feel tired at two different times of the day: about 2:00 AM and 2:00 PM. It is this natural dip in alertness that is primarily responsible for the post-lunch dip.
Caffeine
Four out of five adults in America consume at least one serving of coffee, tea, soda or other caffeinated beverage each day, according to NSF’s 2005 Sleep in America poll. Caffeine is a stimulant that works by blocking the action of hormones in the brain that makes us feel sleepy. A strong dose of caffeine can stimulate the mind for a short time, and then cause an alertness crash as the effect wears off. The best way to benefit from the stimulating effect of caffeine is to consume small amounts frequently throughout the day. Be careful not to consume caffeine too close to bedtime as its effect may persist for several hours.
Energy Drinks: Help or Hype?
Based solely on the advertising campaigns, you would think that energy drinks have the power to turn mortal men into superheroes. In reality, most energy drinks are made with caffeine, essential amino acids, and loads of sugar. Rather than give you wings, these ingredients may increase sleepiness after an initial short-lived alerting affect. There is no magic drink on the market that will allow you to safely skimp on sleep. The only effective way to combat fatigue is to get adequate sleep on a regular basis.
Alcohol: Sedative or Sleep Thief?
Many people use beer, wine, or other alcoholic beverages at bedtime to help them fall asleep. This is unfortunate considering that alcohol is a poor sleep aid. Alcohol may help you to relax and fall asleep in the short term, but it can disrupt sleep over the course of the night. It also keeps you from entering the deeper stages of sleep, which may cause you to wake up still feeling tired despite having spent an adequate amount of time in bed.
The Word on GERD
Gastrointestinal reflux (GERD) is a common ailment that can cause sleep disruptions. According to NSF’s 2001 Sleep in America poll, people who experience nighttime GERD are more likely to have sleep problems such as insomnia, sleep apnea, daytime sleepiness, and restless legs syndrome than those who do not have nighttime GERD. Fortunately, there are a number of things you can do to minimize GERD and the sleep problems associated with it:
* Avoid fats, onions, chocolate and spicy foods
* Eat your largest meal at lunch instead of dinner
* Finish eating 2-3 hours before lying down
* Sleep with your held and shoulders elevated
Sleep on your left side
* Avoid alcohol
* Don’t smoke
Sleep and Hunger: What’s the Connection?
Several recent studies suggest that too little sleep may disrupt the balance of hormones that regulate hunger and appetite and increase the risk of weight gain. Researchers found that sleep deprivation in healthy adults caused an increase in a hormone responsible for feelings of hunger and a decrease in a hormone that suppresses hunger. These findings have lead to new investigations about the role of sleep in the epidemic of obesity and have reaffirmed the notion that sleep is as important to good health as diet and exercise.
What It All Means
The difference between a restless and a restful night has a lot to do with the quality and quality of your diet. When considering the best menu for sleep, keep in mind that the goal of eating is to provide the body with energy and that the time of day when energy is needed most is the morning. So remember to eat a nutritious breakfast and have no more than a light snack before bed in order to sleep well and feel your best each day.
Animals' Sleep: Is There a Human Connection?
Giraffes can go without sleep for weeks, while brown bats sleep for nearly the entire day. The golden dormouse carefully balances itself on the branch of a tree to sleep, and any quiver of the twig wakes it up immediately.
From the miniscule tree shrew to the most physically imposing of mammals, animals have varying sleep patterns and habits. Rats have similar sleep needs to humans, requiring rest to become alert and learn new tasks for the upcoming day. Certain canines have even helped scientists in treating serious sleep disorders.
"The only way to understand human sleep is to study animals," says Jerome Siegel, PhD, professor of Psychiatry at the UCLA Center for Sleep Research. "If we could better understand animal sleep, we could better understand the core aspects of sleep."
The common denominator of both (non-human) mammals and humans is the existence of rapid eye movement (REM) sleep, the sleep state that is associated with dreams. Both humans and all other mammals display the same level of brain activity and increased heart rate variability during REM sleep. For example: dogs often bark or twitch their legs during REM sleep; platypuses make movements imitating the process where they kill crustacean prey before eating it; and humans often talk in their sleep.
"[Mammals] all have the same fundamental sleep cycle," says Adrian Morrison, DVM, PhD, professor of Behavior Neuroscience at the University of Pennsylvania Veterinary Center. "During REM sleep, you see the same kind of eye movement, paralysis and twitching across species."
Scientists still don't know—and probably never will—if animals dream during REM sleep, as humans do. "How can you prove that another person has dreams? You ask them," says Siegel.
Scientists do know, however, that the brain wave pattern during REM sleep among animals is similar to humans.
How Much Sleep Is Enough—For the Elephant?
Sleep schedules also greatly vary from animal to animal. Siegel proposes that these differences are based on the brain metabolism rate of the animal. Smaller animals, who often have higher rates of brain metabolism, tend to require more sleep, while larger animals generally get less sleep.
All the animals that sleep less than four hours on average are large land mammals, such as the elephant, cow, and giraffe. Land-grazing animals also use so much time eating, they don't have much time left for sleep.
Horses stand 98% of the time, making it difficult to find a time to obtain REM sleep.
Other experts, like Morrison, believe sleep schedules are often set based on the danger each animal faces. Some birds sleep with one eye open, with the open eye keeping track of potential predators in its midst. REM sleep is deliberately short in birds, lasting only seconds, so they can reduce the risk of being attacked when they are stationary.
"Birds primarily sleep from an anti-predator point of view. Birds do sleep in vulnerable areas. If birds had a lot of REM sleep, they'd be putting themselves in danger," says Charles Amlaner, Jr., PhD, Director of Animal Research at Indiana State University. Dr. Amlaner also notes that birds exposed on the edge of a group are much more likely to keep one eye open when sleeping than birds protected by the flock.
Mammals also factor danger in their sleep patterns. To avoid predators, the African Papio papio baboon sleeps on its heels at the tops of trees in an awkward position that makes it difficult to get a sound sleep.
Other animals prefer safer spots so they can get more sleep. Marine mammals have unique sleep habits. When most species of marine mammals are asleep, there is always one hemisphere of their brain that is awake. This allows dolphins, for example, to swim and surface to breathe when they are sleeping. They enjoy the benefits of sleep but still perform many of the same processes done when awake. Experts believe that understanding marine mammals' sleep is a key to understanding sleep in humans. "What are the functions that the dolphin needs to do to become well-rested?" asks Siegel. "That's the mystery."
Man's Best Friend in Treating Sleep Disorders
For many years, scientists struggled to identify the brain abnormality in humans that causes narcolepsy. Little did they know that the dog would become invaluable in helping treat the disease. Major advances in treating narcolepsy were made in the 1970s, when William Dement, MD, PhD, of the Stanford University Sleep Research Center learned that certain dogs displayed similar symptoms of narcolepsy as manifested in humans: sudden collapse and muscle weakness leading to near-paralysis.
These initial observations led to the identification over 20 years later of the narcolepsy-causing gene in dogs, hypocretin receptor 2, by Emmanuel Mignot, MD, PhD, at Stanford University. Further studies by Siegel and Mignot showed that humans who suffer from narcolepsy had a severely reduced amount of the narcolepsy-preventing chemical hypocretin in their brains. Siegel also discovered that injecting hypocretin in dogs reduces the degree of some symptoms. These findings suggest that it may be possible to design drugs that replace the missing hypocretin molecules in patients with the disorder. "You are happy when you make a discovery, but you are really, really happy when you make a discovery with therapeutic possibilities," says Mignot.
Studying animals' sleep patterns and sleep habits carries the potential to benefit other brain disorders in humans. Uni-hemispheral sleep in birds and dolphins—where one side of the brain remains awake in sleep—may provide new clues into the human brain. According to Amlaner, the bird's sleeping brain could be used in the future as the model to help treat debilitating brain illnesses in humans.
From the miniscule tree shrew to the most physically imposing of mammals, animals have varying sleep patterns and habits. Rats have similar sleep needs to humans, requiring rest to become alert and learn new tasks for the upcoming day. Certain canines have even helped scientists in treating serious sleep disorders.
"The only way to understand human sleep is to study animals," says Jerome Siegel, PhD, professor of Psychiatry at the UCLA Center for Sleep Research. "If we could better understand animal sleep, we could better understand the core aspects of sleep."
The common denominator of both (non-human) mammals and humans is the existence of rapid eye movement (REM) sleep, the sleep state that is associated with dreams. Both humans and all other mammals display the same level of brain activity and increased heart rate variability during REM sleep. For example: dogs often bark or twitch their legs during REM sleep; platypuses make movements imitating the process where they kill crustacean prey before eating it; and humans often talk in their sleep.
"[Mammals] all have the same fundamental sleep cycle," says Adrian Morrison, DVM, PhD, professor of Behavior Neuroscience at the University of Pennsylvania Veterinary Center. "During REM sleep, you see the same kind of eye movement, paralysis and twitching across species."
Scientists still don't know—and probably never will—if animals dream during REM sleep, as humans do. "How can you prove that another person has dreams? You ask them," says Siegel.
Scientists do know, however, that the brain wave pattern during REM sleep among animals is similar to humans.
How Much Sleep Is Enough—For the Elephant?
Sleep schedules also greatly vary from animal to animal. Siegel proposes that these differences are based on the brain metabolism rate of the animal. Smaller animals, who often have higher rates of brain metabolism, tend to require more sleep, while larger animals generally get less sleep.
All the animals that sleep less than four hours on average are large land mammals, such as the elephant, cow, and giraffe. Land-grazing animals also use so much time eating, they don't have much time left for sleep.
Horses stand 98% of the time, making it difficult to find a time to obtain REM sleep.
Other experts, like Morrison, believe sleep schedules are often set based on the danger each animal faces. Some birds sleep with one eye open, with the open eye keeping track of potential predators in its midst. REM sleep is deliberately short in birds, lasting only seconds, so they can reduce the risk of being attacked when they are stationary.
"Birds primarily sleep from an anti-predator point of view. Birds do sleep in vulnerable areas. If birds had a lot of REM sleep, they'd be putting themselves in danger," says Charles Amlaner, Jr., PhD, Director of Animal Research at Indiana State University. Dr. Amlaner also notes that birds exposed on the edge of a group are much more likely to keep one eye open when sleeping than birds protected by the flock.
Mammals also factor danger in their sleep patterns. To avoid predators, the African Papio papio baboon sleeps on its heels at the tops of trees in an awkward position that makes it difficult to get a sound sleep.
Other animals prefer safer spots so they can get more sleep. Marine mammals have unique sleep habits. When most species of marine mammals are asleep, there is always one hemisphere of their brain that is awake. This allows dolphins, for example, to swim and surface to breathe when they are sleeping. They enjoy the benefits of sleep but still perform many of the same processes done when awake. Experts believe that understanding marine mammals' sleep is a key to understanding sleep in humans. "What are the functions that the dolphin needs to do to become well-rested?" asks Siegel. "That's the mystery."
Man's Best Friend in Treating Sleep Disorders
For many years, scientists struggled to identify the brain abnormality in humans that causes narcolepsy. Little did they know that the dog would become invaluable in helping treat the disease. Major advances in treating narcolepsy were made in the 1970s, when William Dement, MD, PhD, of the Stanford University Sleep Research Center learned that certain dogs displayed similar symptoms of narcolepsy as manifested in humans: sudden collapse and muscle weakness leading to near-paralysis.
These initial observations led to the identification over 20 years later of the narcolepsy-causing gene in dogs, hypocretin receptor 2, by Emmanuel Mignot, MD, PhD, at Stanford University. Further studies by Siegel and Mignot showed that humans who suffer from narcolepsy had a severely reduced amount of the narcolepsy-preventing chemical hypocretin in their brains. Siegel also discovered that injecting hypocretin in dogs reduces the degree of some symptoms. These findings suggest that it may be possible to design drugs that replace the missing hypocretin molecules in patients with the disorder. "You are happy when you make a discovery, but you are really, really happy when you make a discovery with therapeutic possibilities," says Mignot.
Studying animals' sleep patterns and sleep habits carries the potential to benefit other brain disorders in humans. Uni-hemispheral sleep in birds and dolphins—where one side of the brain remains awake in sleep—may provide new clues into the human brain. According to Amlaner, the bird's sleeping brain could be used in the future as the model to help treat debilitating brain illnesses in humans.
Myths -- and Facts -- About Sleep
There are many common myths about sleep. We hear them frequently, and may even experience them far too often. Sometimes they can be characterized as "old wives tales," but there are other times the incorrect information can be serious and even dangerous. The National Sleep Foundation has compiled this list of common myths about sleep, and the facts that dispel them.
1. Snoring is a common problem, especially among men, but it isn’t harmful.
Although snoring may be harmless for most people, it can be a symptom of a life threatening sleep disorder called sleep apnea, especially if it is accompanied by severe daytime sleepiness. Sleep apnea is characterized by pauses in breathing that prevent air from flowing into or out of a sleeping person’s airways. People with sleep apnea awaken frequently during the night gasping for breath. The breathing pauses reduce blood oxygen levels, can strain the heart and cardiovascular system, and increase the risk of cardiovascular disease. Snoring on a frequent or regular basis has been directly associated with hypertension. Obesity and a large neck can contribute to sleep apnea. Sleep apnea can be treated; men and women who snore loudly, especially if pauses in the snoring are noted, should consult a physician.
2. You can "cheat" on the amount of sleep you get.
Sleep experts say most adults need between seven and nine hours of sleep each night for optimum performance, health and safety. When we don't get adequate sleep, we accumulate a sleep debt that can be difficult to "pay back" if it becomes too big. The resulting sleep deprivation has been linked to health problems such as obesity and high blood pressure, negative mood and behavior, decreased productivity, and safety issues in the home, on the job, and on the road.
3. Turning up the radio, opening the window, or turning on the air conditioner are effective ways to stay awake when driving.
These "aids" are ineffective and can be dangerous to the person who is driving while feeling drowsy or sleepy. If you're feeling tired while driving, the best thing to do is to pull off the road in a safe rest area and take a nap for 15-45 minutes. Caffeinated beverages can help overcome drowsiness for a short period of time. However, it takes about 30 minutes before the effects are felt. The best prevention for drowsy driving is a good night’s sleep the night before your trip.
4. Teens who fall asleep in class have bad habits and/or are lazy.
According to sleep experts, teens need at least 8.5 – 9.25 hours of sleep each night, compared to an average of seven to nine hours each night for most adults. Their internal biological clocks also keep them awake later in the evening and keep them sleeping later in the morning. However, many schools begin classes early in the morning, when a teenager's body wants to be asleep. As a result, many teens come to school too sleepy to learn, through no fault of their own.
5. Insomnia is characterized by difficulty falling asleep.
Difficulty falling asleep is but one of four symptoms generally associated with insomnia. The others include waking up too early and not being able to fall back asleep, frequent awakenings, and waking up feeling unrefreshed. Insomnia can be a symptom of a sleep disorder or other medical or psychological/psychiatric problem, and can often be treated. According to the National Sleep Foundation's 2002 Sleep in America poll, 58 percent of adults in this country reported at least one symptom of insomnia in the past year. When insomnia symptoms occur more than a few times a week and impact a person’s daytime functions, the symptoms should be discussed with a doctor or other health care provider.
6. Daytime sleepiness always means a person isn't getting enough sleep.
Excessive daytime sleepiness is a condition in which an individual feels very drowsy during the day and has an urge to fall asleep when he/she should be fully alert and awake. The condition, which can occur even after getting enough nighttime sleep, can be a sign of an underlying medical condition or sleep disorder such as narcolepsy or sleep apnea. These problems can often be treated, and symptoms should be discussed with a physician. Daytime sleepiness can be dangerous and puts a person at risk for drowsy driving, injury, and illness and can impair mental abilities, emotions, and performance.
7. Health problems such as obesity, diabetes, hypertension, and depression are unrelated to the amount and quality of a person's sleep.
Studies have found a relationship between the quantity and quality of one's sleep and many health problems. For example, insufficient sleep affects growth hormone secretion that is linked to obesity; as the amount of hormone secretion decreases, the chance for weight gain increases. Blood pressure usually falls during the sleep cycle, however, interrupted sleep can adversely affect this normal decline, leading to hypertension and cardiovascular problems. Research has also shown that insufficient sleep impairs the body's ability to use insulin, which can lead to the onset of diabetes. More and more scientific studies are showing correlations between poor and insufficient sleep and disease.
8. The older you get, the fewer hours of sleep you need.
Sleep experts recommend a range of seven to nine hours of sleep for the average adult. While sleep patterns change as we age, the amount of sleep we need generally does not. Older people may wake more frequently through the night and may actually get less nighttime sleep, but their sleep need is no less than younger adults. Because they may sleep less during the night, older people tend to sleep more during the day. Naps planned as part of a regular daily routine can be useful in promoting wakefulness after the person awakens.
9. During sleep, your brain rests.
The body rests during sleep, however, the brain remains active, gets "recharged," and still controls many body functions including breathing. When we sleep, we typically drift between two sleep states, REM (rapid eye movement) and non-REM, in 90-minute cycles. Non-REM sleep has four stages with distinct features, ranging from stage one drowsiness, when one can be easily awakened, to "deep sleep" stages three and four, when awakenings are more difficult and where the most positive and restorative effects of sleep occur. However, even in the deepest non-REM sleep, our minds can still process information. REM sleep is an active sleep where dreams occur, breathing and heart rate increase and become irregular, muscles relax and eyes move back and forth under the eyelids.
10. If you wake up in the middle of the night, it is best to lie in bed, count sheep, or toss and turn until you eventually fall back asleep.
Waking up in the middle of the night and not being able to go back to sleep is a symptom of insomnia. Relaxing imagery or thoughts may help to induce sleep more than counting sheep, which some research suggests may be more distracting than relaxing. Whichever technique is used, most experts agree that if you do not fall back asleep within 15-20 minutes, you should get out of bed, go to another room and engage in a relaxing activity such as listening to music or reading. Return to bed when you feel sleepy. Avoid watching the clock.
1. Snoring is a common problem, especially among men, but it isn’t harmful.
Although snoring may be harmless for most people, it can be a symptom of a life threatening sleep disorder called sleep apnea, especially if it is accompanied by severe daytime sleepiness. Sleep apnea is characterized by pauses in breathing that prevent air from flowing into or out of a sleeping person’s airways. People with sleep apnea awaken frequently during the night gasping for breath. The breathing pauses reduce blood oxygen levels, can strain the heart and cardiovascular system, and increase the risk of cardiovascular disease. Snoring on a frequent or regular basis has been directly associated with hypertension. Obesity and a large neck can contribute to sleep apnea. Sleep apnea can be treated; men and women who snore loudly, especially if pauses in the snoring are noted, should consult a physician.
2. You can "cheat" on the amount of sleep you get.
Sleep experts say most adults need between seven and nine hours of sleep each night for optimum performance, health and safety. When we don't get adequate sleep, we accumulate a sleep debt that can be difficult to "pay back" if it becomes too big. The resulting sleep deprivation has been linked to health problems such as obesity and high blood pressure, negative mood and behavior, decreased productivity, and safety issues in the home, on the job, and on the road.
3. Turning up the radio, opening the window, or turning on the air conditioner are effective ways to stay awake when driving.
These "aids" are ineffective and can be dangerous to the person who is driving while feeling drowsy or sleepy. If you're feeling tired while driving, the best thing to do is to pull off the road in a safe rest area and take a nap for 15-45 minutes. Caffeinated beverages can help overcome drowsiness for a short period of time. However, it takes about 30 minutes before the effects are felt. The best prevention for drowsy driving is a good night’s sleep the night before your trip.
4. Teens who fall asleep in class have bad habits and/or are lazy.
According to sleep experts, teens need at least 8.5 – 9.25 hours of sleep each night, compared to an average of seven to nine hours each night for most adults. Their internal biological clocks also keep them awake later in the evening and keep them sleeping later in the morning. However, many schools begin classes early in the morning, when a teenager's body wants to be asleep. As a result, many teens come to school too sleepy to learn, through no fault of their own.
5. Insomnia is characterized by difficulty falling asleep.
Difficulty falling asleep is but one of four symptoms generally associated with insomnia. The others include waking up too early and not being able to fall back asleep, frequent awakenings, and waking up feeling unrefreshed. Insomnia can be a symptom of a sleep disorder or other medical or psychological/psychiatric problem, and can often be treated. According to the National Sleep Foundation's 2002 Sleep in America poll, 58 percent of adults in this country reported at least one symptom of insomnia in the past year. When insomnia symptoms occur more than a few times a week and impact a person’s daytime functions, the symptoms should be discussed with a doctor or other health care provider.
6. Daytime sleepiness always means a person isn't getting enough sleep.
Excessive daytime sleepiness is a condition in which an individual feels very drowsy during the day and has an urge to fall asleep when he/she should be fully alert and awake. The condition, which can occur even after getting enough nighttime sleep, can be a sign of an underlying medical condition or sleep disorder such as narcolepsy or sleep apnea. These problems can often be treated, and symptoms should be discussed with a physician. Daytime sleepiness can be dangerous and puts a person at risk for drowsy driving, injury, and illness and can impair mental abilities, emotions, and performance.
7. Health problems such as obesity, diabetes, hypertension, and depression are unrelated to the amount and quality of a person's sleep.
Studies have found a relationship between the quantity and quality of one's sleep and many health problems. For example, insufficient sleep affects growth hormone secretion that is linked to obesity; as the amount of hormone secretion decreases, the chance for weight gain increases. Blood pressure usually falls during the sleep cycle, however, interrupted sleep can adversely affect this normal decline, leading to hypertension and cardiovascular problems. Research has also shown that insufficient sleep impairs the body's ability to use insulin, which can lead to the onset of diabetes. More and more scientific studies are showing correlations between poor and insufficient sleep and disease.
8. The older you get, the fewer hours of sleep you need.
Sleep experts recommend a range of seven to nine hours of sleep for the average adult. While sleep patterns change as we age, the amount of sleep we need generally does not. Older people may wake more frequently through the night and may actually get less nighttime sleep, but their sleep need is no less than younger adults. Because they may sleep less during the night, older people tend to sleep more during the day. Naps planned as part of a regular daily routine can be useful in promoting wakefulness after the person awakens.
9. During sleep, your brain rests.
The body rests during sleep, however, the brain remains active, gets "recharged," and still controls many body functions including breathing. When we sleep, we typically drift between two sleep states, REM (rapid eye movement) and non-REM, in 90-minute cycles. Non-REM sleep has four stages with distinct features, ranging from stage one drowsiness, when one can be easily awakened, to "deep sleep" stages three and four, when awakenings are more difficult and where the most positive and restorative effects of sleep occur. However, even in the deepest non-REM sleep, our minds can still process information. REM sleep is an active sleep where dreams occur, breathing and heart rate increase and become irregular, muscles relax and eyes move back and forth under the eyelids.
10. If you wake up in the middle of the night, it is best to lie in bed, count sheep, or toss and turn until you eventually fall back asleep.
Waking up in the middle of the night and not being able to go back to sleep is a symptom of insomnia. Relaxing imagery or thoughts may help to induce sleep more than counting sheep, which some research suggests may be more distracting than relaxing. Whichever technique is used, most experts agree that if you do not fall back asleep within 15-20 minutes, you should get out of bed, go to another room and engage in a relaxing activity such as listening to music or reading. Return to bed when you feel sleepy. Avoid watching the clock.
How Much Sleep Do We Really Need?
You hear the advice that people need eight hours of sleep, but does that apply to every person? What about children, teens and older people? Many people seem to get by on less than eight so...
How Much Sleep Do We Really Need?
Ellen Caroll has often asked herself this exact question – especially when it comes to helping her family members get the amount of sleep they need. With a son in preschool and a daughter in high school, a husband who works over 50 hours a week and aging parents, one with Parkinson's disease, Ellen's family runs the gamut when it comes to age and sleep needs. Because all of Ellen's family members have busy schedules, they often forget to put their sleep needs ahead of their other priorities. Not only does Ellen need to convince her family that getting the right amount of sleep is important, but she also needs to figure out how much sleep they really need!
If you're like Ellen and her family, you're probably also confused about how to know when "enough is enough" in regards to your sleep. While news media and health organizations are regularly saying to get more sleep, it might be unclear to you how many hours of sleep you should be getting and how to tell if you are adequately rested. Keep reading and we’ll explore how you can make educated decisions about your sleep and that of your family members'.
What the Research Says About Sleep Duration
The first thing experts will tell you about sleep is that there is no "magic number." Not only do different age groups need different amounts of sleep, but sleep needs are also individual. Just like any other characteristics you are born with, the amount of sleep you need to function best may be different for you than for someone who is of the same age and gender. While you may be at your absolute best sleeping seven hours a night, someone else may clearly need nine hours to have a happy, productive life. In fact, a 2005 study confirmed the fact that sleep needs vary across populations, and the study calls for further research to identify traits within genes that may provide a "map" to explain how sleep needs differ among individuals.
Another reason there is "no magic number" for your sleep results from two different factors that researchers are learning about: a person’s basal sleep need – the amount of sleep our bodies need on a regular basis for optimal performance – and sleep debt, the accumulated sleep that is lost to poor sleep habits, sickness, awakenings due to environmental factors or other causes. Two studies suggest that healthy adults have a basal sleep need of seven to eight hours every night, but where things get complicated is the interaction between the basal need and sleep debt. For instance, you might meet your basal sleep need on any single night or a few nights in a row, but still have an unresolved sleep debt that may make you feel more sleepy and less alert at times, particularly in conjunction with circadian dips, those times in the 24-hour cycle when we are biologically programmed to be more sleepy and less alert, such as overnight hours and mid-afternoon. You may feel overwhelmingly sleepy quite suddenly at these times, shortly before bedtime or feel sleepy upon awakening. The good news is that some research suggests that the accumulated sleep debt can be worked down or "paid off."
How Much Sleep Do We Really Need?
Ellen Caroll has often asked herself this exact question – especially when it comes to helping her family members get the amount of sleep they need. With a son in preschool and a daughter in high school, a husband who works over 50 hours a week and aging parents, one with Parkinson's disease, Ellen's family runs the gamut when it comes to age and sleep needs. Because all of Ellen's family members have busy schedules, they often forget to put their sleep needs ahead of their other priorities. Not only does Ellen need to convince her family that getting the right amount of sleep is important, but she also needs to figure out how much sleep they really need!
If you're like Ellen and her family, you're probably also confused about how to know when "enough is enough" in regards to your sleep. While news media and health organizations are regularly saying to get more sleep, it might be unclear to you how many hours of sleep you should be getting and how to tell if you are adequately rested. Keep reading and we’ll explore how you can make educated decisions about your sleep and that of your family members'.
What the Research Says About Sleep Duration
The first thing experts will tell you about sleep is that there is no "magic number." Not only do different age groups need different amounts of sleep, but sleep needs are also individual. Just like any other characteristics you are born with, the amount of sleep you need to function best may be different for you than for someone who is of the same age and gender. While you may be at your absolute best sleeping seven hours a night, someone else may clearly need nine hours to have a happy, productive life. In fact, a 2005 study confirmed the fact that sleep needs vary across populations, and the study calls for further research to identify traits within genes that may provide a "map" to explain how sleep needs differ among individuals.
Another reason there is "no magic number" for your sleep results from two different factors that researchers are learning about: a person’s basal sleep need – the amount of sleep our bodies need on a regular basis for optimal performance – and sleep debt, the accumulated sleep that is lost to poor sleep habits, sickness, awakenings due to environmental factors or other causes. Two studies suggest that healthy adults have a basal sleep need of seven to eight hours every night, but where things get complicated is the interaction between the basal need and sleep debt. For instance, you might meet your basal sleep need on any single night or a few nights in a row, but still have an unresolved sleep debt that may make you feel more sleepy and less alert at times, particularly in conjunction with circadian dips, those times in the 24-hour cycle when we are biologically programmed to be more sleepy and less alert, such as overnight hours and mid-afternoon. You may feel overwhelmingly sleepy quite suddenly at these times, shortly before bedtime or feel sleepy upon awakening. The good news is that some research suggests that the accumulated sleep debt can be worked down or "paid off."
Healthy Sleep Tips
The following ten tips can help you achieve sleep and the benefits it provides. These tips are intended for "typical" adults, but not necessarily for children or persons experiencing medical problems.
You can find information on this site about children and sleep and NSF recommends that persons treated for medical conditions consult their doctor – check our resource, "Sleep Talk with Your Doctor."
Finally, if you have trouble falling asleep, maintaining sleep, awaken earlier than you wish, feel unrefreshed after sleep or suffer from excessive sleepiness during the day or when you wish to be alert, you should also consult your physician. Be sure to tell him/her if you have already tried these tips and for how long. To check for possible sleep problems, go to our checklist, "How's Your Sleep?"
1. Maintain a regular bed and wake time schedule including weekends.
Our sleep-wake cycle is regulated by a "circadian clock" in our brain and the body's need to balance both sleep time and wake time. A regular waking time in the morning strengthens the circadian function and can help with sleep onset at night. That is also why it is important to keep a regular bedtime and wake-time, even on the weekends when there is the temptation to sleep-in.
2. Establish a regular, relaxing bedtime routine such as soaking in a hot bath or hot tub and then reading a book or listening to soothing music.
A relaxing, routine activity right before bedtime conducted away from bright lights helps separate your sleep time from activities that can cause excitement, stress or anxiety which can make it more difficult to fall asleep, get sound and deep sleep or remain asleep. Avoid arousing activities before bedtime like working, paying bills, engaging in competitive games or family problem-solving. Some studies suggest that soaking in hot water (such as a hot tub or bath) before retiring to bed can ease the transition into deeper sleep, but it should be done early enough that you are no longer sweating or over-heated. If you are unable to avoid tension and stress, it may be helpful to learn relaxation therapy from a trained professional. Finally, avoid exposure to bright before bedtime because it signals the neurons that help control the sleep-wake cycle that it is time to awaken, not to sleep.
3. Create a sleep-conducive environment that is dark, quiet, comfortable and cool.
Design your sleep environment to establish the conditions you need for sleep – cool, quiet, dark, comfortable and free of interruptions. Also make your bedroom reflective of the value you place on sleep. Check your room for noise or other distractions, including a bed partner's sleep disruptions such as snoring, light, and a dry or hot environment. Consider using blackout curtains, eye shades, ear plugs, "white noise," humidifiers, fans and other devices.
4. Sleep on a comfortable mattress and pillows.
Make sure your mattress is comfortable and supportive. The one you have been using for years may have exceeded its life expectancy – about 9 or 10 years for most good quality mattresses. Have comfortable pillows and make the room attractive and inviting for sleep but also free of allergens that might affect you and objects that might cause you to slip or fall if you have to get up during the night.
5. Use your bedroom only for sleep and sex.
It is best to take work materials, computers and televisions out of the sleeping environment. Use your bed only for sleep and sex to strengthen the association between bed and sleep. If you associate a particular activity or item with anxiety about sleeping, omit it from your bedtime routine. For example, if looking at a bedroom clock makes you anxious about how much time you have before you must get up, move the clock out of sight. Do not engage in activities that cause you anxiety and prevent you from sleeping.
6. Finish eating at least 2-3 hours before your regular bedtime.
Eating or drinking too much may make you less comfortable when settling down for bed. It is best to avoid a heavy meal too close to bedtime. Also, spicy foods may cause heartburn, which leads to difficulty falling asleep and discomfort during the night. Try to restrict fluids close to bedtime to prevent nighttime awakenings to go to the bathroom, though some people find milk or herbal, non-caffeinated teas to be soothing and a helpful part of a bedtime routine.
7. Exercise regularly. It is best to complete your workout at least a few hours before bedtime.
In general, exercising regularly makes it easier to fall asleep and contributes to sounder sleep. However, exercising sporadically or right before going to bed will make falling asleep more difficult. In addition to making us more alert, our body temperature rises during exercise, and takes as much as 6 hours to begin to drop. A cooler body temperature is associated with sleep onset... Finish your exercise at least 3 hours before bedtime. Late afternoon exercise is the perfect way to help you fall asleep at night.
8. Avoid caffeine (e.g. coffee, tea, soft drinks, chocolate) close to bedtime. It can keep you awake.
Caffeine is a stimulant, which means it can produce an alerting effect. Caffeine products, such as coffee, tea, colas and chocolate, remain in the body on average from 3 to 5 hours, but they can affect some people up to 12 hours later. Even if you do not think caffeine affects you, it may be disrupting and changing the quality of your sleep. Avoiding caffeine within 6-8 hours of going to bed can help improve sleep quality.
9. Avoid nicotine (e.g. cigarettes, tobacco products). Used close to bedtime, it can lead to poor sleep.
Nicotine is also a stimulant. Smoking before bed makes it more difficult to fall asleep. When smokers go to sleep, they experience withdrawal symptoms from nicotine, which also cause sleep problems. Nicotine can cause difficulty falling asleep, problems waking in the morning, and may also cause nightmares. Difficulty sleeping is just one more reason to quit smoking. And never smoke in bed or when sleepy!
10. Avoid alcohol close to bedtime.
Although many people think of alcohol as a sedative, it actually disrupts sleep, causing nighttime awakenings. Consuming alcohol leads to a night of less restful sleep.
If you have sleep problems...
Use a sleep diary and talk to your doctor. Note what type of sleep problem is affecting your sleep or if you are sleepy when you wish to be awake and alert. Try these tips and record your sleep and sleep-related activities in a sleep diary. If problems continue, discuss the sleep diary with your doctor. There may be an underlying cause and you will want to be properly diagnosed. Your doctor will help treat the problem or may refer you to a sleep specialist.
You can find information on this site about children and sleep and NSF recommends that persons treated for medical conditions consult their doctor – check our resource, "Sleep Talk with Your Doctor."
Finally, if you have trouble falling asleep, maintaining sleep, awaken earlier than you wish, feel unrefreshed after sleep or suffer from excessive sleepiness during the day or when you wish to be alert, you should also consult your physician. Be sure to tell him/her if you have already tried these tips and for how long. To check for possible sleep problems, go to our checklist, "How's Your Sleep?"
1. Maintain a regular bed and wake time schedule including weekends.
Our sleep-wake cycle is regulated by a "circadian clock" in our brain and the body's need to balance both sleep time and wake time. A regular waking time in the morning strengthens the circadian function and can help with sleep onset at night. That is also why it is important to keep a regular bedtime and wake-time, even on the weekends when there is the temptation to sleep-in.
2. Establish a regular, relaxing bedtime routine such as soaking in a hot bath or hot tub and then reading a book or listening to soothing music.
A relaxing, routine activity right before bedtime conducted away from bright lights helps separate your sleep time from activities that can cause excitement, stress or anxiety which can make it more difficult to fall asleep, get sound and deep sleep or remain asleep. Avoid arousing activities before bedtime like working, paying bills, engaging in competitive games or family problem-solving. Some studies suggest that soaking in hot water (such as a hot tub or bath) before retiring to bed can ease the transition into deeper sleep, but it should be done early enough that you are no longer sweating or over-heated. If you are unable to avoid tension and stress, it may be helpful to learn relaxation therapy from a trained professional. Finally, avoid exposure to bright before bedtime because it signals the neurons that help control the sleep-wake cycle that it is time to awaken, not to sleep.
3. Create a sleep-conducive environment that is dark, quiet, comfortable and cool.
Design your sleep environment to establish the conditions you need for sleep – cool, quiet, dark, comfortable and free of interruptions. Also make your bedroom reflective of the value you place on sleep. Check your room for noise or other distractions, including a bed partner's sleep disruptions such as snoring, light, and a dry or hot environment. Consider using blackout curtains, eye shades, ear plugs, "white noise," humidifiers, fans and other devices.
4. Sleep on a comfortable mattress and pillows.
Make sure your mattress is comfortable and supportive. The one you have been using for years may have exceeded its life expectancy – about 9 or 10 years for most good quality mattresses. Have comfortable pillows and make the room attractive and inviting for sleep but also free of allergens that might affect you and objects that might cause you to slip or fall if you have to get up during the night.
5. Use your bedroom only for sleep and sex.
It is best to take work materials, computers and televisions out of the sleeping environment. Use your bed only for sleep and sex to strengthen the association between bed and sleep. If you associate a particular activity or item with anxiety about sleeping, omit it from your bedtime routine. For example, if looking at a bedroom clock makes you anxious about how much time you have before you must get up, move the clock out of sight. Do not engage in activities that cause you anxiety and prevent you from sleeping.
6. Finish eating at least 2-3 hours before your regular bedtime.
Eating or drinking too much may make you less comfortable when settling down for bed. It is best to avoid a heavy meal too close to bedtime. Also, spicy foods may cause heartburn, which leads to difficulty falling asleep and discomfort during the night. Try to restrict fluids close to bedtime to prevent nighttime awakenings to go to the bathroom, though some people find milk or herbal, non-caffeinated teas to be soothing and a helpful part of a bedtime routine.
7. Exercise regularly. It is best to complete your workout at least a few hours before bedtime.
In general, exercising regularly makes it easier to fall asleep and contributes to sounder sleep. However, exercising sporadically or right before going to bed will make falling asleep more difficult. In addition to making us more alert, our body temperature rises during exercise, and takes as much as 6 hours to begin to drop. A cooler body temperature is associated with sleep onset... Finish your exercise at least 3 hours before bedtime. Late afternoon exercise is the perfect way to help you fall asleep at night.
8. Avoid caffeine (e.g. coffee, tea, soft drinks, chocolate) close to bedtime. It can keep you awake.
Caffeine is a stimulant, which means it can produce an alerting effect. Caffeine products, such as coffee, tea, colas and chocolate, remain in the body on average from 3 to 5 hours, but they can affect some people up to 12 hours later. Even if you do not think caffeine affects you, it may be disrupting and changing the quality of your sleep. Avoiding caffeine within 6-8 hours of going to bed can help improve sleep quality.
9. Avoid nicotine (e.g. cigarettes, tobacco products). Used close to bedtime, it can lead to poor sleep.
Nicotine is also a stimulant. Smoking before bed makes it more difficult to fall asleep. When smokers go to sleep, they experience withdrawal symptoms from nicotine, which also cause sleep problems. Nicotine can cause difficulty falling asleep, problems waking in the morning, and may also cause nightmares. Difficulty sleeping is just one more reason to quit smoking. And never smoke in bed or when sleepy!
10. Avoid alcohol close to bedtime.
Although many people think of alcohol as a sedative, it actually disrupts sleep, causing nighttime awakenings. Consuming alcohol leads to a night of less restful sleep.
If you have sleep problems...
Use a sleep diary and talk to your doctor. Note what type of sleep problem is affecting your sleep or if you are sleepy when you wish to be awake and alert. Try these tips and record your sleep and sleep-related activities in a sleep diary. If problems continue, discuss the sleep diary with your doctor. There may be an underlying cause and you will want to be properly diagnosed. Your doctor will help treat the problem or may refer you to a sleep specialist.
ABCs of ZZZZs -- When you Can't Sleep
Are You Getting all the ZZZs You Need?
Does it often take you more than 30 minutes to fall asleep at night? Or do you wake up frequently during the night — or too early in the morning — and have a hard time going back to sleep? When you awaken, do you feel groggy and lethargic? Do you feel drowsy during the day particularly during monotonous situations?
If you answered "yes" to any one of these questions, you may have a "sleep debt" that is affecting you in ways you don’t even realize. And, you aren’t alone. A recent NSF Sleep in America poll found that a majority of American adults experience sleep problems. However, few recognize the importance of adequate rest, or are aware that effective methods of preventing and managing sleep problems now exist.
Why Do You Need Sleep?
Sleep is not merely a “time out” from our busy routines; it is essential for good health, mental and emotional functioning and safety. For instance, researchers have found that people with chronic insomnia are more likely than others to develop several kinds of psychiatric problems, and are also likely to make greater use of healthcare services.
People suffering from a sleep disorder called sleep apnea are at risk for high blood pressure, heart attacks, stroke and motor vehicle crashes if left untreated.
Even occasional sleeping problems can make daily life feel more stressful or cause you to be less productive. In the NSF survey, those who said they had trouble getting enough sleep reported a greater difficulty concentrating, accomplishing required tasks and handling minor irritations. Overall, sleep loss has been found to impair the ability to perform tasks involving memory, learning, and logical reasoning. This may contribute to mistakes or unfulfilled potential at school or on the job and strained relationships at home. In fact, sleeplessness has been found to be a significant predictor of absenteeism. The direct and indirect impact of daytime sleepiness and sleep disorders on the national economy is estimated to be $100 billion annually.
Insufficient sleep can also be extremely dangerous, leading to serious or even fatal accidents. The National Highway Traffic Safety Administration has estimated more than 100,000 auto crashes annually are fatigue related. These drowsy driving crashes cause more than 1,500 deaths and tens of thousands of injuries and lasting disabilities. This problem has been found to affect drivers aged 25 or under more than any other age group.
How Much Sleep Is Enough?
Sleep needs vary. In general, most healthy adults need seven to nine hours of sleep a night. However, some individuals are able to function without sleepiness or drowsiness after as little as six hours of sleep. Others can’t perform at their peak unless they’ve slept ten hours. And, contrary to common myth, the need for sleep doesn’t decline with age(although the ability to get it all at one time may be reduced).
So, how do you measure how much sleep you truly need? If you have trouble staying alert during boring or monotonous situations when fatigue is often "unmasked" you probably aren’t getting enough good-quality sleep. Other signs are a tendency to be unreasonably irritable with co-workers, family or friends, and difficulty concentrating or remembering facts.
Is All Sleep the Same?
It may surprise you to learn that during the hours you seem to be "out cold," a lot is actually happening. Normal sleepers have a relatively predictable "sleep architecture," the term used to describe an alternating pattern of REM (rapid-eye-movement) and non-REM sleep. REM sleep is when you dream, and is characterized by a high level of mental and physical activity. In fact, your heart rate, blood pressure and breathing are similar to what you experience when you are awake.
Scientists define the best sleep as having the right mix of REM and non-REM sleep. Getting enough sleep without interruptions from your environment or from internal factors such as your breathing is more likely to maintain your natural sleep architecture and result in restful and restorative sleep.
Who's At Risk For Poor Sleep?
Virtually everyone suffers at least an occasional night of poor sleep. However, as the list of "sleep stealers" implies, certain individuals may be particularly vulnerable. These include students, shift workers, travelers, and persons suffering from acute stress, depression, or chronic pain. And employees working long hours or multiple jobs may find their sleep less refreshing.
Older adults also have frequent difficulty with sleep problems, but inadequate sleep is not an inevitable part of the aging process. The total amount of sleep needed isn’t reduced. However, many of the sleep stealers can combine in the elderly including impaired health, pain and increased use of medications.
Teenagers can have difficulty falling asleep until late at night and awakening early in the morning.
Many young adults keep relatively irregular hours and as a group they report higher rates of dissatisfaction with the sleep they are getting.
Being overweight increases the risk for sleep apnea.
What are the biggest "Sleep Stealers"?
Psychological Factors
Stress is considered by most sleep experts to be the No. 1 cause of short-term sleeping difficulties. Common triggers include school- or job-related pressures, a family or marriage problem, and a serious illness or death in the family. Usually the sleep problem disappears when the stressful situation passes. However, if shortterm sleep problems such as insomnia aren’t managed properly from the beginning, they can persist long after the original stress has passed.
That’s why it’s a good idea to talk to a physician about any sleeping problem that recurs or persists for longer than one week.
Your doctor can help you take steps early to control or prevent poor sleep. Since insomnia can also be brought on by depression, evaluation by a healthcare professional is essential.
Lifestyle Stressors
Without realizing it, you may be doing things during the day or night that can work against getting a good night’s sleep. These include drinking alcohol or beverages containing caffeine in the afternoon or evening, exercising close to bedtime, following an irregular morning and nighttime schedule, and working or doing other mentally intense activities right before or after getting into bed.
Shift Work
If you are among the 17 percent of employees in the United States who are shift workers, sleep may be particularly elusive. Shift work forces you to try to sleep when activities around you — and your own "biological rhythms" — signal you to be awake. One study shows that shift workers are two to five times more likely than employees with regular, daytime hours to fall asleep on the job.
Jet Lag
Still another sleep stealer is jet lag, an inability to sleep caused when you travel across several time zones and your biological rhythms get "out of sync."
Environmental Interferences
A distracting sleep environment such as a room that's too hot or cold, too noisy or too brightly lit can be a barrier to sound sleep. And interruptions from children or other family members can also disrupt sleep. Other influences to pay attention to are the comfort and size of your bed and the habits of your sleep partner. If you have to lie beside someone who has different sleep preferences, snores, can't fall or stay asleep, or has other sleep difficulties, it often becomes your problem too!
Physical Factors
A number of physical problems can interfere with your ability to fall or stay asleep. For example, arthritis and other conditions that cause pain, backache, or discomfort can make it difficult to sleep well. Sleep apnea, which is recognized by snoring and interrupted breathing, causes brief awakenings (often unnoticed) and excessive daytime sleepiness. If suspected, a person having signs of sleep apnea should see a doctor.
Disorders that cause involuntary limb movements during sleep, such as Restless Legs Syndrome, break up the normal sleep pattern and are also likely to make sleep less refreshing and result in daytime sleepiness.
For women, pregnancy and hormonal shifts including those that cause premenstrual syndrome (PMS) or menopause and its accompanying hot flashes can also intrude on sleep.
Medications
In addition, certain medications such as decongestants, steroids and some medicines for high blood pressure, asthma, or depression can cause sleeping difficulties as a side effect.
So, What's The Secret To Good Sleep?
If you are having a sleep problem or feel sleepy during the day, a visit with your doctor is the best first step. Your doctor will first want to ascertain whether there are any underlying problems that are contributing to or causing your sleep problem.
In many cases, your doctor will be able to recommend lifestyle changes that can help promote sleep. Keep in mind that what works for some individuals may not work for others. So, your best bet is to find out what’s effective for you and stick with it. In general, try to build into your schedule time for eight hours of sleep, and follow this routine as regularly as possible. Even on the weekends. Here are a few tips many people have found to be useful.
* Avoid caffeine, nicotine and alcohol in the late afternoon and evening. Caffeine and nicotine can delay your sleep, and alcohol may interrupt your sleep later in the night.
* Exercise regularly, but do so at least three hours before bedtime. A workout after that time may actually keep you awake because your body has not had a chance to cool down.
* Don't use your bed for anything other than sleep or sex. Your bed should be associated with sleep.
* If you have trouble sleeping when you go to bed, don’t nap during the day, since it affects your ability to sleep at night.
* Don't use your bed for anything other than sleep or sex. Your bed should be associated with sleep.
* Consider your sleep environment. Make it as pleasant, comfortable, dark and quiet as you can.
* Establish a regular, relaxing bedtime routine that will allow you to unwind and send a "signal" to your brain that it’s time to sleep. Avoiding exposure to bright light before bedtime and taking a hot bath may help.
* If you can’t go to sleep after 30 minutes, don’t stay in bed tossing and turning. Get up and involve yourself in a relaxing activity, such as listening to soothing music or reading, until you feel sleepy. Remember: Try to clear your mind; don’t use this time to solve your daily problems.
When Do You Need to Seek Help?
If your sleep problems persist for longer than a week and are bothersome, or if sleepiness interferes with the way you feel or function during the day, a doctor’s help may be needed. To get the most out of your doctor’s visit, you’ll find that it is often helpful to keep a diary of your sleep habits for about ten days to identify just how much sleep you’re getting over a period of time and what you may be doing to interfere with it. It can help you document your problem in a way that your physician can best understand.
If the problem is the time it takes to fall asleep, staying asleep or waking up unrefreshed, your doctor may recommend lifestyle changes or behavioral approaches to treating the problem. However, lifestyle changes alone may not be enough. Treating insomnia with medication is the most common treatment for these sleep problems. In most cases, medication is only used until the immediate stressor is under control or lifestyle changes have had a chance to work.
While many individuals will try an over-the-counter medicine to help them sleep, these should be taken with caution. Your physician or pharmacist can help inform you about the different types of medications available and which would be most effective for you. Alcohol should not be used as a sleep aid.
For sleep apnea or other sleep disorders, your doctor may want to do a sleep study that will provide more information about your sleep pattern and whether you are breathing regularly while you sleep.
The bottom line is this: Adequate sleep is as essential to health and peak performance as exercise and good nutrition. If you aren’t getting enough, talk to your physician. You deserve it.
Does it often take you more than 30 minutes to fall asleep at night? Or do you wake up frequently during the night — or too early in the morning — and have a hard time going back to sleep? When you awaken, do you feel groggy and lethargic? Do you feel drowsy during the day particularly during monotonous situations?
If you answered "yes" to any one of these questions, you may have a "sleep debt" that is affecting you in ways you don’t even realize. And, you aren’t alone. A recent NSF Sleep in America poll found that a majority of American adults experience sleep problems. However, few recognize the importance of adequate rest, or are aware that effective methods of preventing and managing sleep problems now exist.
Why Do You Need Sleep?
Sleep is not merely a “time out” from our busy routines; it is essential for good health, mental and emotional functioning and safety. For instance, researchers have found that people with chronic insomnia are more likely than others to develop several kinds of psychiatric problems, and are also likely to make greater use of healthcare services.
People suffering from a sleep disorder called sleep apnea are at risk for high blood pressure, heart attacks, stroke and motor vehicle crashes if left untreated.
Even occasional sleeping problems can make daily life feel more stressful or cause you to be less productive. In the NSF survey, those who said they had trouble getting enough sleep reported a greater difficulty concentrating, accomplishing required tasks and handling minor irritations. Overall, sleep loss has been found to impair the ability to perform tasks involving memory, learning, and logical reasoning. This may contribute to mistakes or unfulfilled potential at school or on the job and strained relationships at home. In fact, sleeplessness has been found to be a significant predictor of absenteeism. The direct and indirect impact of daytime sleepiness and sleep disorders on the national economy is estimated to be $100 billion annually.
Insufficient sleep can also be extremely dangerous, leading to serious or even fatal accidents. The National Highway Traffic Safety Administration has estimated more than 100,000 auto crashes annually are fatigue related. These drowsy driving crashes cause more than 1,500 deaths and tens of thousands of injuries and lasting disabilities. This problem has been found to affect drivers aged 25 or under more than any other age group.
How Much Sleep Is Enough?
Sleep needs vary. In general, most healthy adults need seven to nine hours of sleep a night. However, some individuals are able to function without sleepiness or drowsiness after as little as six hours of sleep. Others can’t perform at their peak unless they’ve slept ten hours. And, contrary to common myth, the need for sleep doesn’t decline with age(although the ability to get it all at one time may be reduced).
So, how do you measure how much sleep you truly need? If you have trouble staying alert during boring or monotonous situations when fatigue is often "unmasked" you probably aren’t getting enough good-quality sleep. Other signs are a tendency to be unreasonably irritable with co-workers, family or friends, and difficulty concentrating or remembering facts.
Is All Sleep the Same?
It may surprise you to learn that during the hours you seem to be "out cold," a lot is actually happening. Normal sleepers have a relatively predictable "sleep architecture," the term used to describe an alternating pattern of REM (rapid-eye-movement) and non-REM sleep. REM sleep is when you dream, and is characterized by a high level of mental and physical activity. In fact, your heart rate, blood pressure and breathing are similar to what you experience when you are awake.
Scientists define the best sleep as having the right mix of REM and non-REM sleep. Getting enough sleep without interruptions from your environment or from internal factors such as your breathing is more likely to maintain your natural sleep architecture and result in restful and restorative sleep.
Who's At Risk For Poor Sleep?
Virtually everyone suffers at least an occasional night of poor sleep. However, as the list of "sleep stealers" implies, certain individuals may be particularly vulnerable. These include students, shift workers, travelers, and persons suffering from acute stress, depression, or chronic pain. And employees working long hours or multiple jobs may find their sleep less refreshing.
Older adults also have frequent difficulty with sleep problems, but inadequate sleep is not an inevitable part of the aging process. The total amount of sleep needed isn’t reduced. However, many of the sleep stealers can combine in the elderly including impaired health, pain and increased use of medications.
Teenagers can have difficulty falling asleep until late at night and awakening early in the morning.
Many young adults keep relatively irregular hours and as a group they report higher rates of dissatisfaction with the sleep they are getting.
Being overweight increases the risk for sleep apnea.
What are the biggest "Sleep Stealers"?
Psychological Factors
Stress is considered by most sleep experts to be the No. 1 cause of short-term sleeping difficulties. Common triggers include school- or job-related pressures, a family or marriage problem, and a serious illness or death in the family. Usually the sleep problem disappears when the stressful situation passes. However, if shortterm sleep problems such as insomnia aren’t managed properly from the beginning, they can persist long after the original stress has passed.
That’s why it’s a good idea to talk to a physician about any sleeping problem that recurs or persists for longer than one week.
Your doctor can help you take steps early to control or prevent poor sleep. Since insomnia can also be brought on by depression, evaluation by a healthcare professional is essential.
Lifestyle Stressors
Without realizing it, you may be doing things during the day or night that can work against getting a good night’s sleep. These include drinking alcohol or beverages containing caffeine in the afternoon or evening, exercising close to bedtime, following an irregular morning and nighttime schedule, and working or doing other mentally intense activities right before or after getting into bed.
Shift Work
If you are among the 17 percent of employees in the United States who are shift workers, sleep may be particularly elusive. Shift work forces you to try to sleep when activities around you — and your own "biological rhythms" — signal you to be awake. One study shows that shift workers are two to five times more likely than employees with regular, daytime hours to fall asleep on the job.
Jet Lag
Still another sleep stealer is jet lag, an inability to sleep caused when you travel across several time zones and your biological rhythms get "out of sync."
Environmental Interferences
A distracting sleep environment such as a room that's too hot or cold, too noisy or too brightly lit can be a barrier to sound sleep. And interruptions from children or other family members can also disrupt sleep. Other influences to pay attention to are the comfort and size of your bed and the habits of your sleep partner. If you have to lie beside someone who has different sleep preferences, snores, can't fall or stay asleep, or has other sleep difficulties, it often becomes your problem too!
Physical Factors
A number of physical problems can interfere with your ability to fall or stay asleep. For example, arthritis and other conditions that cause pain, backache, or discomfort can make it difficult to sleep well. Sleep apnea, which is recognized by snoring and interrupted breathing, causes brief awakenings (often unnoticed) and excessive daytime sleepiness. If suspected, a person having signs of sleep apnea should see a doctor.
Disorders that cause involuntary limb movements during sleep, such as Restless Legs Syndrome, break up the normal sleep pattern and are also likely to make sleep less refreshing and result in daytime sleepiness.
For women, pregnancy and hormonal shifts including those that cause premenstrual syndrome (PMS) or menopause and its accompanying hot flashes can also intrude on sleep.
Medications
In addition, certain medications such as decongestants, steroids and some medicines for high blood pressure, asthma, or depression can cause sleeping difficulties as a side effect.
So, What's The Secret To Good Sleep?
If you are having a sleep problem or feel sleepy during the day, a visit with your doctor is the best first step. Your doctor will first want to ascertain whether there are any underlying problems that are contributing to or causing your sleep problem.
In many cases, your doctor will be able to recommend lifestyle changes that can help promote sleep. Keep in mind that what works for some individuals may not work for others. So, your best bet is to find out what’s effective for you and stick with it. In general, try to build into your schedule time for eight hours of sleep, and follow this routine as regularly as possible. Even on the weekends. Here are a few tips many people have found to be useful.
* Avoid caffeine, nicotine and alcohol in the late afternoon and evening. Caffeine and nicotine can delay your sleep, and alcohol may interrupt your sleep later in the night.
* Exercise regularly, but do so at least three hours before bedtime. A workout after that time may actually keep you awake because your body has not had a chance to cool down.
* Don't use your bed for anything other than sleep or sex. Your bed should be associated with sleep.
* If you have trouble sleeping when you go to bed, don’t nap during the day, since it affects your ability to sleep at night.
* Don't use your bed for anything other than sleep or sex. Your bed should be associated with sleep.
* Consider your sleep environment. Make it as pleasant, comfortable, dark and quiet as you can.
* Establish a regular, relaxing bedtime routine that will allow you to unwind and send a "signal" to your brain that it’s time to sleep. Avoiding exposure to bright light before bedtime and taking a hot bath may help.
* If you can’t go to sleep after 30 minutes, don’t stay in bed tossing and turning. Get up and involve yourself in a relaxing activity, such as listening to soothing music or reading, until you feel sleepy. Remember: Try to clear your mind; don’t use this time to solve your daily problems.
When Do You Need to Seek Help?
If your sleep problems persist for longer than a week and are bothersome, or if sleepiness interferes with the way you feel or function during the day, a doctor’s help may be needed. To get the most out of your doctor’s visit, you’ll find that it is often helpful to keep a diary of your sleep habits for about ten days to identify just how much sleep you’re getting over a period of time and what you may be doing to interfere with it. It can help you document your problem in a way that your physician can best understand.
If the problem is the time it takes to fall asleep, staying asleep or waking up unrefreshed, your doctor may recommend lifestyle changes or behavioral approaches to treating the problem. However, lifestyle changes alone may not be enough. Treating insomnia with medication is the most common treatment for these sleep problems. In most cases, medication is only used until the immediate stressor is under control or lifestyle changes have had a chance to work.
While many individuals will try an over-the-counter medicine to help them sleep, these should be taken with caution. Your physician or pharmacist can help inform you about the different types of medications available and which would be most effective for you. Alcohol should not be used as a sleep aid.
For sleep apnea or other sleep disorders, your doctor may want to do a sleep study that will provide more information about your sleep pattern and whether you are breathing regularly while you sleep.
The bottom line is this: Adequate sleep is as essential to health and peak performance as exercise and good nutrition. If you aren’t getting enough, talk to your physician. You deserve it.
What Happens When You Sleep?
When we sleep well, we wake up feeling refreshed and alert for our daily activities. Sleep affects how we look, feel and perform on a daily basis, and can have a major impact on our overall quality of life.
To get the most out of our sleep, both quantity and quality are important. Teens need at least 8½ hours—and on average 9¼ hours—a night of uninterrupted sleep to leave their bodies and minds rejuvenated for the next day. If sleep is cut short, the body doesn’t have time to complete all of the phases needed for muscle repair, memory consolidation and release of hormones regulating growth and appetite. Then we wake up less prepared to concentrate, make decisions, or engage fully in school and social activities.
How Does Sleep Contribute to All of These Things?
Sleep architecture follows a pattern of alternating REM (rapid eye movement) and NREM (non-rapid eye movement) sleep throughout a typical night in a cycle that repeats itself about every 90 minutes.
What role does each state and stage of sleep play?
NREM (75% of night): As we begin to fall asleep, we enter NREM sleep, which is composed of stages 1-4
Stage 1
* Between being awake and falling asleep
* Light sleep
Stage 2
* Onset of sleep
* Becoming disengaged from surroundings
* Breathing and heart rate are regular
* Body temperature drops (so sleeping in a cool room is helpful)
Stages 3 and 4
* Deepest and most restorative sleep
* Blood pressure drops
* Breathing becomes slower
* Muscles are relaxed
* Blood supply to muscles increases
* Tissue growth and repair occurs
* Energy is restored
* Hormones are released, such as: Growth hormone, essential for growth and development, including muscle development
REM (25% of night): First occurs about 90 minutes after falling asleep and recurs about every 90 minutes, getting longer later in the night
* Provides energy to brain and body
* Supports daytime performance
* Brain is active and dreams occur
* Eyes dart back and forth
* Body becomes immobile and relaxed, as muscles are turned off
In addition, levels of the hormone cortisol dip at bed time and increase over the night to promote alertness in morning.
Sleep helps us thrive by contributing to a healthy immune system, and can also balance our appetites by helping to regulate levels of the hormones ghrelin and leptin, which play a role in our feelings of hunger and fullness. So when we’re sleep deprived, we may feel the need to eat more, which can lead to weight gain.
The one-third of our lives that we spend sleeping, far from being “unproductive,” plays a direct role in how full, energetic and successful the other two-thirds of our lives can be.
To get the most out of our sleep, both quantity and quality are important. Teens need at least 8½ hours—and on average 9¼ hours—a night of uninterrupted sleep to leave their bodies and minds rejuvenated for the next day. If sleep is cut short, the body doesn’t have time to complete all of the phases needed for muscle repair, memory consolidation and release of hormones regulating growth and appetite. Then we wake up less prepared to concentrate, make decisions, or engage fully in school and social activities.
How Does Sleep Contribute to All of These Things?
Sleep architecture follows a pattern of alternating REM (rapid eye movement) and NREM (non-rapid eye movement) sleep throughout a typical night in a cycle that repeats itself about every 90 minutes.
What role does each state and stage of sleep play?
NREM (75% of night): As we begin to fall asleep, we enter NREM sleep, which is composed of stages 1-4
Stage 1
* Between being awake and falling asleep
* Light sleep
Stage 2
* Onset of sleep
* Becoming disengaged from surroundings
* Breathing and heart rate are regular
* Body temperature drops (so sleeping in a cool room is helpful)
Stages 3 and 4
* Deepest and most restorative sleep
* Blood pressure drops
* Breathing becomes slower
* Muscles are relaxed
* Blood supply to muscles increases
* Tissue growth and repair occurs
* Energy is restored
* Hormones are released, such as: Growth hormone, essential for growth and development, including muscle development
REM (25% of night): First occurs about 90 minutes after falling asleep and recurs about every 90 minutes, getting longer later in the night
* Provides energy to brain and body
* Supports daytime performance
* Brain is active and dreams occur
* Eyes dart back and forth
* Body becomes immobile and relaxed, as muscles are turned off
In addition, levels of the hormone cortisol dip at bed time and increase over the night to promote alertness in morning.
Sleep helps us thrive by contributing to a healthy immune system, and can also balance our appetites by helping to regulate levels of the hormones ghrelin and leptin, which play a role in our feelings of hunger and fullness. So when we’re sleep deprived, we may feel the need to eat more, which can lead to weight gain.
The one-third of our lives that we spend sleeping, far from being “unproductive,” plays a direct role in how full, energetic and successful the other two-thirds of our lives can be.
Let Sleep Work for You
It's a basic necessity of life, as important to our health and well-being as air, food and water. When we sleep well, we wake up feeling refreshed, alert and ready to face daily challenges. When we don't, every part of our lives can suffer. Our jobs, relationships, productivity, health and safety (and that of those around us) are all put at risk. And lack of sleep due to sleep loss or sleep disorders is taking a serious toll.
The 2002 National Sleep Foundation (NSF) Sleep in America poll found that 74 percent of American adults are experiencing a sleeping problem a few nights a week or more, 39% get less than seven hours of sleep each weeknight, and more than one in three (37%) are so sleepy during the day that it interferes with daily activities. In the past century, we have reduced our average time in sleep. Though our society has changed, our brains and bodies have not. Sleep deprivation is affecting us all and we are paying the price.
Sleep Quantity and Quality Count
Getting enough continuous quality sleep contributes to how we feel and perform the next day, but also has a huge impact on the overall quality of our lives. Getting enough sleep refers to the amount of sleep you need to not feel sleepy the next day. If sleepiness interferes with or makes it difficult to do your daily activities, you probably need more sleep. Although sleep experts generally recommend an average of 7-9 hours per night, some people can get along with less while others need as much as ten hours to feel alert the next day. Sleep requirements vary over the life cycle. Newborns and infants need a lot of sleep and have several periods of sleep throughout a 24-hour time period. Naps are important to them as well as to toddlers who may nap up to the age of 5. As children enter adolescence, their sleep patterns shift to a later sleep-wake cycle, but they still need around 9 hours of sleep. Throughout adulthood, even as we get older, we need 7-9 hours of sleep. Sleep patterns may change, but the need for sleep remains the same.
Sleep Needs over the Life Cycle
You Are How You Sleep
Quantity of Sleep – Sleep Deprivation has Consequences
Planning your day so that you allow enough time to sleep is essential to your overall well-being and quality of life. Such planning includes allowing enough time to awaken naturally – without an alarm clock – so you get as much sleep as you need! According to the 2002 poll, over 80% of American adults believe that not getting enough sleep leads to poor performance at work, risk for injury and poor health, and difficulty getting along with others. Often, people become irritable due to lack of sleep, resulting in serious consequences. Studies show that lack of sleep leads to problems completing a task, concentrating, making decisions and unsafe actions. Recent research suggests that sleep deprivation impacts on aging and diabetes. Insufficient sleep may also make it difficult to exercise and can reduce the benefit of hormones released during sleep. Just as compelling are the serious consequences of sleep deprivation that lead to approximately 100,000 sleep-related vehicle crashes each year and result in 1,500 deaths.
Why Nighttime Sleep is Important
Sleep is regulated by two brain processes. One is the restorative process when sleep occurs naturally in response to how long we are awake; the longer we are awake, the stronger is the drive to sleep. The second process controls the timing of sleep and wakefulness during the day-night cycle. Timing is regulated by the circadian biological clock that is located in our brain. This part of the brain, the SCN or suprachiasmatic nucleus, is influenced by light so that we naturally tend to get sleepy at night when it is dark and are active during the day when it is light. In addition to timing the sleep-wake cycle, the circadian clock regulates day-night cycles of most body functions, ensuring that the appropriate levels occur at night when you are sleeping. For example, important hormones are secreted, blood pressure is lowered and kidney functions change. Research even indicates that memory is consolidated during sleep. This "clock" in the brain runs on a 24-hour cycle with the result that we feel most sleepy around 2:00-4:00 am and in the afternoon between 1:00-3:00 pm. We need to have continuous sleep that becomes restorative and results in feeling refreshed and alert for the day ahead.
Quality of Sleep – Poor Sleep has Consequences
Quality sleep also means that it is continuous and uninterrupted. As we get older, sleep can be disrupted due to pain or discomfort, the need to go to the bathroom, medical problems, medications, and sleep disorders as well as poor or irregular sleep schedules. Establishing a regular bed and wake schedule and achieving continuous sleep helps you sleep in accordance with your internal biological circadian clock and experience all of the sleep stages necessary to reap the restorative, energizing and revitalizing benefits of sleep.
States and Stages of Sleep
As we sleep, we pass through different states and stages of sleep – more likely to be experienced with continuous sleep. This "sleep architecture" follows a predictable pattern of REM (rapid-eye movement) and NREM (Non-Rapid Eye Movement) sleep throughout a typical 8-hour period. Each of these states alternates every 90 minutes.
Both states are important to experiencing quality sleep. Again, getting the right mix and enough of both REM and NREM sleep will help you maintain your natural sleep architecture and have restful and restorative sleep.
*Time spent in these states and stages of sleep varies by age.
NREM: 75% of night*
As we begin to fall asleep, we enter NREM, which is composed of Stages 1-4.
Stage 1
Light sleep; between being awake and entering sleep
Stage 2
Onset of sleep; becoming disengaged with the environment; breathing and heart rate are regular and body temperature goes down
Stage 3 & 4
Deepest and most restorative sleep; blood pressure drops; breathing slower; energy regained; and hormones are released for growth and development
REM: 25% of night
First occurs about 90 minutes after falling asleep and increases over later part of night; necessary for providing energy to brain and body; brain is active and dreams occur as eyes dart back and forth; bodies become immobile and relaxed; muscles shut down; breathing and heart rate may become irregular; important to daytime performance and may contribute to memory consolidation.
*Time spent in these states and stages of sleep varies by age.
Sleep Architecture
Getting in Rhythm to Enhance the Benefits of Sleep
Establishing a regular bed and wake time helps promote sleep by getting you in sync with your circadian clock so that you experience all of these sleep stages. Here are some additional practical tips for promoting quality sleep:
TIPS FOR GOOD SLEEP
* Avoid caffeine (coffee, tea, soft drinks, chocolate) and nicotine (cigarettes, tobacco products) close to bedtime.
* Avoid alcohol as it can lead to disrupted sleep.
* Exercise regularly, but complete your workout at least 3 hours before bedtime.
* Establish a regular relaxing, not alerting, bedtime routine (e.g. taking a bath or relaxing in a hot tub).
* Create a sleep-conducive environment that is dark, quiet and preferably cool and comfortable.
If you are having sleep problems or regular daytime sleepiness, it is helpful to use a sleep diary published by the National Sleep Foundation to record your sleep patterns and the amount of sleep you get. A sleep diary helps you examine some of your health and sleep habits so that you and your doctor can pinpoint any causes of poor sleep.
Our 24/7 Society and Nature’s Clock
The Perils of Shift Work
With around-the-clock activities, our 24/7 society can keep us from allocating enough time for sleep or put us on irregular schedules. Feeling sleepy is a common experience, particularly for over 20 million American shift workers. The body never adjusts to shift work! Working nontraditional schedules is a risk for on-the-job accidents and car crashes. It is often difficult to get quality sleep during the day and support from others is important. To help themselves adapt, shift workers can follow the sleep tips at left and create a good sleep environment at home during non-working hours.
Jet Lag Shifts Your Sleep Schedule
As many Americans travel across time zones for business or leisure, they also experience jet lag, which puts them in conflict with their natural sleep patterns. The shift in time and light forces the brain and body to alter from its normal pattern and adjust to the new time zone. Try to shift your sleep and wake times gradually to the new schedule a few days before you leave home and adopt the sleep/ wake cycle of your destination upon arrival.
When to Talk to Your Doctor
Our slumber can be plagued by over 80 known sleep problems and disorders. It is important to talk to your doctor or a sleep specialist as these can be diagnosed and are treatable. If you are having difficulty sleeping, be sure to maintain a sleep diary and complete the following NSF sleep assessment tool:
How's Your Sleep?
CHECK IF ANY OF THE FOLLOWING APPLY TO YOU:
* Snore loudly
* You or others have observed that you stop breathing or gasp for breath during sleep
* Feel sleepy or doze off while watching TV, reading, driving or engaged in daily activities
* Have difficulty sleeping 3 nights a week or more (e.g., trouble falling asleep, wake frequently during the night, wake too early and cannot get back to sleep or wake unrefreshed)
* Feel unpleasant, tingling, creeping feelings or nervousness in your legs when trying to sleep
* Interruptions to your sleep (e.g., nighttime heartburn, bad dreams, pain, discomfort, noise, sleep difficulties of family members, light or temperature)
This tool and the Sleep Diary can be found on NSF’s Web site. Using both tools and reading the NSF sleep sheet, Sleep Talk with Your Doctor, will help prepare you for your visit with your doctor. Some of the more common sleep disorders include:
* Circadian Rhythm Disorders— The complex biological "clock" in humans sometimes breaks down. In delayed sleep phase syndrome, the "clock" runs later than normal. The sufferer often cannot fall asleep before 3 or 4 a.m. and cannot "wake" before noon. In advanced sleep phase syndrome, a person falls asleep early, for example at 7 or 8 p.m. and wakes at 3 or 4 a.m., and is unable to fall back asleep.
* Insomnia is a sleep problem experienced by over 50% of Americans, according to the 2002 NSF Sleep in America poll, who report difficulty falling asleep, frequent awakenings, waking too early and having trouble getting back to sleep, and waking unrefreshed. Insomnia can be short or long-term and may be due to stress, an underlying medical or psychiatric problem such as depression, a loss or poor sleep/health habits.
* Sleep apnea sufferers actually stop breathing for several seconds, waking up hundreds of times per night, snorting and gasping for air. Sleep apnea is most common in men and overweight people. Untreated, it's linked to high blood pressure and an increased risk of heart attack and stroke.
* Persons with narcolepsy experience "sleep attacks" that can occur at any time. Strong emotions sometimes bring on a sudden loss of muscle control called "cataplexy." When falling asleep or waking up, sufferers also may experience brief paralysis and/or vivid images and sounds.
* Those with restless legs syndrome (RLS) have unusual sensations in the legs (and sometimes arms) that disturb sleep. Only movement brings relief. Individuals may also experience periodic limb movement disorder, PLMD, or a jerking of the legs during sleep.
* Sleepwalking, a tendency to get up and wander about while asleep, is most common in children and tends to run in families. Protect the sleepwalker by keeping doors and windows locked.
* Sufferers of sleep terrors often scream or fight but have no memory of the event the next day.
Treatments for sleep disorders may include medication, light therapy, continuous positive airway pressure (CPAP) devices, and scheduled naps.
When Sleepiness Equals Danger
Even occasional sleeping problems can make daily life difficult. Lack of sleep can make you irritable and impatient, have trouble concentrating, and you could become a dangerous driver. According to a 1997 NSF poll, Sleeplessness, Pain and the Workplace, sleep loss costs U.S. employers an estimated $18 billion in lost productivity. And the National Highway Traffic Safety Administration (NHTSA) conservatively estimates that vehicle crashes due to driver fatigue cost Americans $12.5 billion per year in reduced productivity and property loss. The greatest cost? More than 1,500 people die every year in fatigue-related crashes. Those with untreated sleep problems are at increased risk for these crashes.
Getting Help
Most sleep disorders can be successfully treated or controlled once properly diagnosed. Sleep disorders centers are staffed by physicians and other medical professionals with specialized training in sleep medicine. They will ask you detailed questions about your sleep problems and may monitor your sleep overnight before recommending a specific treatment. Contact the National Sleep Foundation (NSF) for more information on sleep, sleep disorders and links to organizations and sleep centers. You can also obtain a variety of publications online or by joining the NSF, including a free Sleep Diary.
The 2002 National Sleep Foundation (NSF) Sleep in America poll found that 74 percent of American adults are experiencing a sleeping problem a few nights a week or more, 39% get less than seven hours of sleep each weeknight, and more than one in three (37%) are so sleepy during the day that it interferes with daily activities. In the past century, we have reduced our average time in sleep. Though our society has changed, our brains and bodies have not. Sleep deprivation is affecting us all and we are paying the price.
Sleep Quantity and Quality Count
Getting enough continuous quality sleep contributes to how we feel and perform the next day, but also has a huge impact on the overall quality of our lives. Getting enough sleep refers to the amount of sleep you need to not feel sleepy the next day. If sleepiness interferes with or makes it difficult to do your daily activities, you probably need more sleep. Although sleep experts generally recommend an average of 7-9 hours per night, some people can get along with less while others need as much as ten hours to feel alert the next day. Sleep requirements vary over the life cycle. Newborns and infants need a lot of sleep and have several periods of sleep throughout a 24-hour time period. Naps are important to them as well as to toddlers who may nap up to the age of 5. As children enter adolescence, their sleep patterns shift to a later sleep-wake cycle, but they still need around 9 hours of sleep. Throughout adulthood, even as we get older, we need 7-9 hours of sleep. Sleep patterns may change, but the need for sleep remains the same.
Sleep Needs over the Life Cycle
You Are How You Sleep
Quantity of Sleep – Sleep Deprivation has Consequences
Planning your day so that you allow enough time to sleep is essential to your overall well-being and quality of life. Such planning includes allowing enough time to awaken naturally – without an alarm clock – so you get as much sleep as you need! According to the 2002 poll, over 80% of American adults believe that not getting enough sleep leads to poor performance at work, risk for injury and poor health, and difficulty getting along with others. Often, people become irritable due to lack of sleep, resulting in serious consequences. Studies show that lack of sleep leads to problems completing a task, concentrating, making decisions and unsafe actions. Recent research suggests that sleep deprivation impacts on aging and diabetes. Insufficient sleep may also make it difficult to exercise and can reduce the benefit of hormones released during sleep. Just as compelling are the serious consequences of sleep deprivation that lead to approximately 100,000 sleep-related vehicle crashes each year and result in 1,500 deaths.
Why Nighttime Sleep is Important
Sleep is regulated by two brain processes. One is the restorative process when sleep occurs naturally in response to how long we are awake; the longer we are awake, the stronger is the drive to sleep. The second process controls the timing of sleep and wakefulness during the day-night cycle. Timing is regulated by the circadian biological clock that is located in our brain. This part of the brain, the SCN or suprachiasmatic nucleus, is influenced by light so that we naturally tend to get sleepy at night when it is dark and are active during the day when it is light. In addition to timing the sleep-wake cycle, the circadian clock regulates day-night cycles of most body functions, ensuring that the appropriate levels occur at night when you are sleeping. For example, important hormones are secreted, blood pressure is lowered and kidney functions change. Research even indicates that memory is consolidated during sleep. This "clock" in the brain runs on a 24-hour cycle with the result that we feel most sleepy around 2:00-4:00 am and in the afternoon between 1:00-3:00 pm. We need to have continuous sleep that becomes restorative and results in feeling refreshed and alert for the day ahead.
Quality of Sleep – Poor Sleep has Consequences
Quality sleep also means that it is continuous and uninterrupted. As we get older, sleep can be disrupted due to pain or discomfort, the need to go to the bathroom, medical problems, medications, and sleep disorders as well as poor or irregular sleep schedules. Establishing a regular bed and wake schedule and achieving continuous sleep helps you sleep in accordance with your internal biological circadian clock and experience all of the sleep stages necessary to reap the restorative, energizing and revitalizing benefits of sleep.
States and Stages of Sleep
As we sleep, we pass through different states and stages of sleep – more likely to be experienced with continuous sleep. This "sleep architecture" follows a predictable pattern of REM (rapid-eye movement) and NREM (Non-Rapid Eye Movement) sleep throughout a typical 8-hour period. Each of these states alternates every 90 minutes.
Both states are important to experiencing quality sleep. Again, getting the right mix and enough of both REM and NREM sleep will help you maintain your natural sleep architecture and have restful and restorative sleep.
*Time spent in these states and stages of sleep varies by age.
NREM: 75% of night*
As we begin to fall asleep, we enter NREM, which is composed of Stages 1-4.
Stage 1
Light sleep; between being awake and entering sleep
Stage 2
Onset of sleep; becoming disengaged with the environment; breathing and heart rate are regular and body temperature goes down
Stage 3 & 4
Deepest and most restorative sleep; blood pressure drops; breathing slower; energy regained; and hormones are released for growth and development
REM: 25% of night
First occurs about 90 minutes after falling asleep and increases over later part of night; necessary for providing energy to brain and body; brain is active and dreams occur as eyes dart back and forth; bodies become immobile and relaxed; muscles shut down; breathing and heart rate may become irregular; important to daytime performance and may contribute to memory consolidation.
*Time spent in these states and stages of sleep varies by age.
Sleep Architecture
Getting in Rhythm to Enhance the Benefits of Sleep
Establishing a regular bed and wake time helps promote sleep by getting you in sync with your circadian clock so that you experience all of these sleep stages. Here are some additional practical tips for promoting quality sleep:
TIPS FOR GOOD SLEEP
* Avoid caffeine (coffee, tea, soft drinks, chocolate) and nicotine (cigarettes, tobacco products) close to bedtime.
* Avoid alcohol as it can lead to disrupted sleep.
* Exercise regularly, but complete your workout at least 3 hours before bedtime.
* Establish a regular relaxing, not alerting, bedtime routine (e.g. taking a bath or relaxing in a hot tub).
* Create a sleep-conducive environment that is dark, quiet and preferably cool and comfortable.
If you are having sleep problems or regular daytime sleepiness, it is helpful to use a sleep diary published by the National Sleep Foundation to record your sleep patterns and the amount of sleep you get. A sleep diary helps you examine some of your health and sleep habits so that you and your doctor can pinpoint any causes of poor sleep.
Our 24/7 Society and Nature’s Clock
The Perils of Shift Work
With around-the-clock activities, our 24/7 society can keep us from allocating enough time for sleep or put us on irregular schedules. Feeling sleepy is a common experience, particularly for over 20 million American shift workers. The body never adjusts to shift work! Working nontraditional schedules is a risk for on-the-job accidents and car crashes. It is often difficult to get quality sleep during the day and support from others is important. To help themselves adapt, shift workers can follow the sleep tips at left and create a good sleep environment at home during non-working hours.
Jet Lag Shifts Your Sleep Schedule
As many Americans travel across time zones for business or leisure, they also experience jet lag, which puts them in conflict with their natural sleep patterns. The shift in time and light forces the brain and body to alter from its normal pattern and adjust to the new time zone. Try to shift your sleep and wake times gradually to the new schedule a few days before you leave home and adopt the sleep/ wake cycle of your destination upon arrival.
When to Talk to Your Doctor
Our slumber can be plagued by over 80 known sleep problems and disorders. It is important to talk to your doctor or a sleep specialist as these can be diagnosed and are treatable. If you are having difficulty sleeping, be sure to maintain a sleep diary and complete the following NSF sleep assessment tool:
How's Your Sleep?
CHECK IF ANY OF THE FOLLOWING APPLY TO YOU:
* Snore loudly
* You or others have observed that you stop breathing or gasp for breath during sleep
* Feel sleepy or doze off while watching TV, reading, driving or engaged in daily activities
* Have difficulty sleeping 3 nights a week or more (e.g., trouble falling asleep, wake frequently during the night, wake too early and cannot get back to sleep or wake unrefreshed)
* Feel unpleasant, tingling, creeping feelings or nervousness in your legs when trying to sleep
* Interruptions to your sleep (e.g., nighttime heartburn, bad dreams, pain, discomfort, noise, sleep difficulties of family members, light or temperature)
This tool and the Sleep Diary can be found on NSF’s Web site. Using both tools and reading the NSF sleep sheet, Sleep Talk with Your Doctor, will help prepare you for your visit with your doctor. Some of the more common sleep disorders include:
* Circadian Rhythm Disorders— The complex biological "clock" in humans sometimes breaks down. In delayed sleep phase syndrome, the "clock" runs later than normal. The sufferer often cannot fall asleep before 3 or 4 a.m. and cannot "wake" before noon. In advanced sleep phase syndrome, a person falls asleep early, for example at 7 or 8 p.m. and wakes at 3 or 4 a.m., and is unable to fall back asleep.
* Insomnia is a sleep problem experienced by over 50% of Americans, according to the 2002 NSF Sleep in America poll, who report difficulty falling asleep, frequent awakenings, waking too early and having trouble getting back to sleep, and waking unrefreshed. Insomnia can be short or long-term and may be due to stress, an underlying medical or psychiatric problem such as depression, a loss or poor sleep/health habits.
* Sleep apnea sufferers actually stop breathing for several seconds, waking up hundreds of times per night, snorting and gasping for air. Sleep apnea is most common in men and overweight people. Untreated, it's linked to high blood pressure and an increased risk of heart attack and stroke.
* Persons with narcolepsy experience "sleep attacks" that can occur at any time. Strong emotions sometimes bring on a sudden loss of muscle control called "cataplexy." When falling asleep or waking up, sufferers also may experience brief paralysis and/or vivid images and sounds.
* Those with restless legs syndrome (RLS) have unusual sensations in the legs (and sometimes arms) that disturb sleep. Only movement brings relief. Individuals may also experience periodic limb movement disorder, PLMD, or a jerking of the legs during sleep.
* Sleepwalking, a tendency to get up and wander about while asleep, is most common in children and tends to run in families. Protect the sleepwalker by keeping doors and windows locked.
* Sufferers of sleep terrors often scream or fight but have no memory of the event the next day.
Treatments for sleep disorders may include medication, light therapy, continuous positive airway pressure (CPAP) devices, and scheduled naps.
When Sleepiness Equals Danger
Even occasional sleeping problems can make daily life difficult. Lack of sleep can make you irritable and impatient, have trouble concentrating, and you could become a dangerous driver. According to a 1997 NSF poll, Sleeplessness, Pain and the Workplace, sleep loss costs U.S. employers an estimated $18 billion in lost productivity. And the National Highway Traffic Safety Administration (NHTSA) conservatively estimates that vehicle crashes due to driver fatigue cost Americans $12.5 billion per year in reduced productivity and property loss. The greatest cost? More than 1,500 people die every year in fatigue-related crashes. Those with untreated sleep problems are at increased risk for these crashes.
Getting Help
Most sleep disorders can be successfully treated or controlled once properly diagnosed. Sleep disorders centers are staffed by physicians and other medical professionals with specialized training in sleep medicine. They will ask you detailed questions about your sleep problems and may monitor your sleep overnight before recommending a specific treatment. Contact the National Sleep Foundation (NSF) for more information on sleep, sleep disorders and links to organizations and sleep centers. You can also obtain a variety of publications online or by joining the NSF, including a free Sleep Diary.
Immune System Works Better at Night
A good night's sleep really does a sick body good, new research says.
Stanford University research with fruit flies reveals that the immune system fights invading bacteria the hardest at night and the least during the day. The findings were to be presented Sunday at the American Society for Cell Biology annual meeting, in San Francisco.
"These results suggest that immunity is stronger at night, consistent with the hypothesis that circadian proteins up-regulate restorative functions such as specific immune responses during sleep, when animals are not engaged in metabolically costly activities," Stanford researcher Mimi Shirasu-Hiza said in a news release issued by the conference organizers.
Circadian rhythm paces the human body as well as the fruit fly, running internal clock's time for eating and rest every day.
The researchers noted that previous experiments with flies found that bacterial infection threw off the insects' circadian rhythm, and not having this internal clock working properly made them highly susceptible to infection.
In this experiment, the researchers infected the flies with two different bacteria at different times of day or night. Those infected at night were more likely to survive than those infected during the day. The researchers also detected low "phagocytic" activity -- the body's innate immune response -- in flies with a corrupt circadian clock.
Stanford University research with fruit flies reveals that the immune system fights invading bacteria the hardest at night and the least during the day. The findings were to be presented Sunday at the American Society for Cell Biology annual meeting, in San Francisco.
"These results suggest that immunity is stronger at night, consistent with the hypothesis that circadian proteins up-regulate restorative functions such as specific immune responses during sleep, when animals are not engaged in metabolically costly activities," Stanford researcher Mimi Shirasu-Hiza said in a news release issued by the conference organizers.
Circadian rhythm paces the human body as well as the fruit fly, running internal clock's time for eating and rest every day.
The researchers noted that previous experiments with flies found that bacterial infection threw off the insects' circadian rhythm, and not having this internal clock working properly made them highly susceptible to infection.
In this experiment, the researchers infected the flies with two different bacteria at different times of day or night. Those infected at night were more likely to survive than those infected during the day. The researchers also detected low "phagocytic" activity -- the body's innate immune response -- in flies with a corrupt circadian clock.
Physician assistant (PA)
Physician assistants (PAs) are health professionals who practice medicine under a doctor's supervision in medical and surgical settings. They can perform routine examinations, order laboratory work and X-rays, prescribe medications, and counsel people about their health.
Physician assistants attend an accredited 2-year program after at least 2 years of college. After graduating, they are eligible to take the Physician Assistant National Certification Examination (PANCE).
Physician assistants attend an accredited 2-year program after at least 2 years of college. After graduating, they are eligible to take the Physician Assistant National Certification Examination (PANCE).
Nurse practitioner (NP)
Nurse practitioners (NPs) are registered nurses (RNs) who have advanced education and clinical training. They can perform physical examinations, diagnose and treat health problems, order lab work and X-rays, prescribe medications, and provide health information.
Nurse practitioners may specialize in the care of children (pediatric nurse practitioner), older adults (geriatric nurse practitioner), people of all ages (family nurse practitioner), or people with mental health problems (psychiatric nurse practitioner).
Nurse practitioners are licensed by the state in which they practice. Most nurse practitioners are nationally certified in their specialty area.
Nurse practitioners may specialize in the care of children (pediatric nurse practitioner), older adults (geriatric nurse practitioner), people of all ages (family nurse practitioner), or people with mental health problems (psychiatric nurse practitioner).
Nurse practitioners are licensed by the state in which they practice. Most nurse practitioners are nationally certified in their specialty area.
Pediatrician
Pediatricians are medical doctors who specialize in the care of children.
Pediatricians can treat children with any type of problem, or they may specialize in specific areas, such as:
* Adolescent medicine (conditions and diseases common to teenagers).
* Cardiology (diseases and conditions of the heart and blood vessels).
* Developmental disorders (behavior, communication, and mental disorders in children).
* Endocrinology (diseases of the endocrine glands, which regulate hormones).
* Gastroenterology (diseases of the digestive system).
* Infectious disease (complex infections).
* Nephrology (diseases of the kidney and urinary system).
* Oncology (cancer).
Pediatricians can be board-certified through the Board of Pediatrics, which is recognized by the American Board of Medical Specialties.
Pediatricians can treat children with any type of problem, or they may specialize in specific areas, such as:
* Adolescent medicine (conditions and diseases common to teenagers).
* Cardiology (diseases and conditions of the heart and blood vessels).
* Developmental disorders (behavior, communication, and mental disorders in children).
* Endocrinology (diseases of the endocrine glands, which regulate hormones).
* Gastroenterology (diseases of the digestive system).
* Infectious disease (complex infections).
* Nephrology (diseases of the kidney and urinary system).
* Oncology (cancer).
Pediatricians can be board-certified through the Board of Pediatrics, which is recognized by the American Board of Medical Specialties.
Internist
An internist is a medical doctor who specializes in the care of adults. People might choose an internist as their primary doctor for regular checkups and for treating illness.
Internists can further specialize in:
* Adolescent medicine (conditions and diseases common to teenagers).
* Allergy, or immunology (immune system diseases).
* Cardiac electrophysiology (problems with the heart's electrical system).
* Cardiology (diseases and conditions of the heart and blood vessels).
* Critical care medicine (the care of people who are in an intensive care unit, or ICU).
* Endocrinology (diseases of the endocrine glands, which regulate hormones).
* Gastroenterology (diseases of the digestive system).
* Geriatric medicine (conditions and diseases in older adults).
* Hematology (diseases of the blood and blood system).
* Infectious disease (complex infections).
* Interventional cardiology (procedures to diagnose and treat heart disease).
* Nephrology (diseases of the kidney and urinary system).
* Oncology (cancer).
* Pulmonology (lung diseases such as asthma, emphysema, and pneumonia).
* Rheumatology (immune system diseases and diseases of the joints).
* Sports medicine (the treatment of injuries to the bones, muscles, joints, tendons, or ligaments that result from physical activity).
Internists can be board-certified by the Board of Internal Medicine, which is recognized by the American Board of Medical Specialties.
Internists can further specialize in:
* Adolescent medicine (conditions and diseases common to teenagers).
* Allergy, or immunology (immune system diseases).
* Cardiac electrophysiology (problems with the heart's electrical system).
* Cardiology (diseases and conditions of the heart and blood vessels).
* Critical care medicine (the care of people who are in an intensive care unit, or ICU).
* Endocrinology (diseases of the endocrine glands, which regulate hormones).
* Gastroenterology (diseases of the digestive system).
* Geriatric medicine (conditions and diseases in older adults).
* Hematology (diseases of the blood and blood system).
* Infectious disease (complex infections).
* Interventional cardiology (procedures to diagnose and treat heart disease).
* Nephrology (diseases of the kidney and urinary system).
* Oncology (cancer).
* Pulmonology (lung diseases such as asthma, emphysema, and pneumonia).
* Rheumatology (immune system diseases and diseases of the joints).
* Sports medicine (the treatment of injuries to the bones, muscles, joints, tendons, or ligaments that result from physical activity).
Internists can be board-certified by the Board of Internal Medicine, which is recognized by the American Board of Medical Specialties.
Family medicine physician Provided by: VIP HOME HEALTH CARE
Family medicine physicians, also called family practice physicians, are medical doctors who specialize in the total health care of the individual and the family. After four years of medical school, they complete an additional three-year residency program.
Family medicine physicians can diagnose and treat a variety of health conditions and diseases for people of all ages and both sexes. They may further specialize in another area of medicine, such as the care of older adults (geriatric medicine) or people who have sports injuries (sports medicine).
Family medicine physicians can be board-certified by the Board of Family Practice, which is recognized by the American Board of Medical Specialties.
Family medicine physicians can diagnose and treat a variety of health conditions and diseases for people of all ages and both sexes. They may further specialize in another area of medicine, such as the care of older adults (geriatric medicine) or people who have sports injuries (sports medicine).
Family medicine physicians can be board-certified by the Board of Family Practice, which is recognized by the American Board of Medical Specialties.
Influenza - When To Call a Doctor
When To Call a Doctor
Call 911 or other emergency services if:
Related Articles
* Influenza - Topic Overview
* Should I get a flu shot?
» More treatment Articles
* A baby younger than 3 months has a high fever.
* You are having trouble breathing or feel very short of breath.
* You have a severe headache or stiff neck and are confused or having trouble staying awake.
Call your doctor if:
* You have an extremely high fever.
* Your fever lasts for longer than 3 days.
* You are finding it harder and harder to breathe.
* Wheezing develops.
* New pain develops or pain localizes to one area, such as an ear, the throat, the chest, or the sinuses.
* Symptoms persist in spite of home treatment.
* Symptoms become more severe or frequent.
Watchful Waiting
In most healthy people, the flu will go away in 5 to 7 days, although fatigue can last much longer. Although you may feel very sick, home treatment is usually all that is needed. If it is flu season, you may just want to treat your symptoms at home. Watch closely for symptoms of a bacterial infection, such as nasal drainage that changes from clear to colored after 5 to 7 days and symptoms that return or get worse.
Early treatment (within 48 hours of your first symptoms) with antiviral medications may reduce the severity of influenza. However, it is not certain whether antiviral medications can prevent serious flu-related complications.3 Babies, older adults, and people who have chronic health problems are more likely to have complications from the flu, and they may need to see a doctor for care beyond home treatment. Also, not all antiviral medicines work against all strains of the flu. Talk to your doctor if you think you may need an antiviral medicine.4
Call your doctor if you think your symptoms are caused by something other than the flu.
Who To See
These doctors can diagnose and treat the flu:
* Family physician
* Internist
* Pediatrician
* Nurse practitioner
* Physician assistant
A doctor who specializes in treating infectious diseases may be needed if the diagnosis is not clear or if severe complications develop.
To prepare for your appointment, see the topic Making the Most of Your Appointment
Call 911 or other emergency services if:
Related Articles
* Influenza - Topic Overview
* Should I get a flu shot?
» More treatment Articles
* A baby younger than 3 months has a high fever.
* You are having trouble breathing or feel very short of breath.
* You have a severe headache or stiff neck and are confused or having trouble staying awake.
Call your doctor if:
* You have an extremely high fever.
* Your fever lasts for longer than 3 days.
* You are finding it harder and harder to breathe.
* Wheezing develops.
* New pain develops or pain localizes to one area, such as an ear, the throat, the chest, or the sinuses.
* Symptoms persist in spite of home treatment.
* Symptoms become more severe or frequent.
Watchful Waiting
In most healthy people, the flu will go away in 5 to 7 days, although fatigue can last much longer. Although you may feel very sick, home treatment is usually all that is needed. If it is flu season, you may just want to treat your symptoms at home. Watch closely for symptoms of a bacterial infection, such as nasal drainage that changes from clear to colored after 5 to 7 days and symptoms that return or get worse.
Early treatment (within 48 hours of your first symptoms) with antiviral medications may reduce the severity of influenza. However, it is not certain whether antiviral medications can prevent serious flu-related complications.3 Babies, older adults, and people who have chronic health problems are more likely to have complications from the flu, and they may need to see a doctor for care beyond home treatment. Also, not all antiviral medicines work against all strains of the flu. Talk to your doctor if you think you may need an antiviral medicine.4
Call your doctor if you think your symptoms are caused by something other than the flu.
Who To See
These doctors can diagnose and treat the flu:
* Family physician
* Internist
* Pediatrician
* Nurse practitioner
* Physician assistant
A doctor who specializes in treating infectious diseases may be needed if the diagnosis is not clear or if severe complications develop.
To prepare for your appointment, see the topic Making the Most of Your Appointment
Monday, December 15, 2008
How Sex Addiction is Affecting Your Life
This month, gossip blogs and celebrity magazines were rocked with the news that Californication star David Duchovny checked into rehab for sex addition.
Previous reports suggested that Duchovny was struggling with an addiction to Internet pornography and cybersex, but more recent rumors maintain that actual physical infidelity occurred. (However, just because Duchovny created a television series in which his fantasized writings turned into actual dalliances, we can't assume this infidelity manifested in his real life as well. Until we receive proof to the contrary, let's assume that he kept his pants on, unlike the main character he dreamt up and plays everyday.)
That being said, most couples would agree (rightfully so) that cybersex addiction can be just as devastating and hurtful as an actual affair, and it is becoming a growing concern in our tech-savvy society. According to a study released by Stanford University, 25 million Americans visit cybersex sites 1-10 hours per week, while 4.7 million Americans visit cybersex sites more than 11 hours per week.
What does the growing presence of available Internet pornography and cybersex mean for modern relationships?
Communication is required. Couples need to discuss what they consider infidelity within the confines of their relationship. For instance, is it okay for your partner to look at online pornography? Does it matter if you are present, or can he/she be free to surf solo without fear of you taking offense? Is it permissible for your partner to contact other people via the web for cybersex? Whatever you and your partner decide, agree to keep the honesty intact when accessing the web.
Consider the amount of time the cyber world takes away from your relationship. Even if you and your partner decide that cyber play is permissible, be aware of how much time you are spending on the Internet. If you are devoting more time to online erotica and virtual strangers than you are to your partner, then something is amiss. This can also be a sign of a cybersex addiction, particularly if you feel helpless to control your time online.
Secrets are a warning sign. When secrecy creeps into your "innocent" Internet play, it means that there is a problem. Whether you are hiding from your partner how much time you spend on the Internet, the sites you visit, or the people you talk to online, you are creating an environment for infidelity and relationship breakdown.
If you think that cybersex activity has become more than just a passing hobby, don't despair. Cybersex addiction can be treated, and your partner can help you through this difficult time. Click on this link for resources and treatment options. Cybersex addiction (and all sex addiction) can be just as devastating as drug/alcohol addictions, and most people need a system of support to stop their destructive behavior. Ask for help -- you will be so happy you did.
Previous reports suggested that Duchovny was struggling with an addiction to Internet pornography and cybersex, but more recent rumors maintain that actual physical infidelity occurred. (However, just because Duchovny created a television series in which his fantasized writings turned into actual dalliances, we can't assume this infidelity manifested in his real life as well. Until we receive proof to the contrary, let's assume that he kept his pants on, unlike the main character he dreamt up and plays everyday.)
That being said, most couples would agree (rightfully so) that cybersex addiction can be just as devastating and hurtful as an actual affair, and it is becoming a growing concern in our tech-savvy society. According to a study released by Stanford University, 25 million Americans visit cybersex sites 1-10 hours per week, while 4.7 million Americans visit cybersex sites more than 11 hours per week.
What does the growing presence of available Internet pornography and cybersex mean for modern relationships?
Communication is required. Couples need to discuss what they consider infidelity within the confines of their relationship. For instance, is it okay for your partner to look at online pornography? Does it matter if you are present, or can he/she be free to surf solo without fear of you taking offense? Is it permissible for your partner to contact other people via the web for cybersex? Whatever you and your partner decide, agree to keep the honesty intact when accessing the web.
Consider the amount of time the cyber world takes away from your relationship. Even if you and your partner decide that cyber play is permissible, be aware of how much time you are spending on the Internet. If you are devoting more time to online erotica and virtual strangers than you are to your partner, then something is amiss. This can also be a sign of a cybersex addiction, particularly if you feel helpless to control your time online.
Secrets are a warning sign. When secrecy creeps into your "innocent" Internet play, it means that there is a problem. Whether you are hiding from your partner how much time you spend on the Internet, the sites you visit, or the people you talk to online, you are creating an environment for infidelity and relationship breakdown.
If you think that cybersex activity has become more than just a passing hobby, don't despair. Cybersex addiction can be treated, and your partner can help you through this difficult time. Click on this link for resources and treatment options. Cybersex addiction (and all sex addiction) can be just as devastating as drug/alcohol addictions, and most people need a system of support to stop their destructive behavior. Ask for help -- you will be so happy you did.
What's Wrong With Too Much Caffeine?
Recently, I wrote about the surprisingly high caffeine content in some "energy drinks." People may be drinking a lot more caffeinated beverages than they imagine, or they may be well aware of their intake but not grasp the implications of excessive amounts of caffeine.
Many people are at their best with no caffeine, although plenty of others seem to do fine with moderate amounts of caffeine, especially early during the day. Caffeine certainly has a positive side - it promotes alertness and enhances some types of mental performance.
However, researchers still debate whether caffeine really allows its drinkers to produce superior performance or simply restores a person to a level of functioning that had been impaired by sleep deprivation or fatigue.
That is, if everyone is operating at less than their potential, caffeine would seem to help. And yet it isn't clear if this boost from caffeine lifts them into a higher level of performance than usual or if caffeine is just bringing them up to their unimpaired level.
The most common problem with caffeine use is sleep disturbance. Even just morning coffee with no other caffeine later in the day can disturb nighttime sleep. More caffeine later in the day definitely produces a worse effect. Research studies have shown that caffeine:
* makes it harder to fall asleep
* decreases the total amount of sleep during the nighttime
* decreases the percent of slow-wave sleep (the deepest sleep)
Other negative aspects of caffeine use include dependence and intoxication. While there may be immediate pleasure in drinking a favorite espresso concoction or "energy drink," people routinely drink caffeinated beverages not to feel better but rather to avoid feeling worse.
When people regularly have been drinking caffeinated beverages, whether coffee, tea, sodas, or "energy drinks," they typically experience withdrawal symptoms if they suddenly stop them altogether. Headache is by far the most common symptom, but people may also complain of drowsiness, fatigue, fogginess and decreased alertness, poor concentration, and irritability.
Caffeine intoxication occurs when people take in excessive amounts of caffeine at one time or over a period of hours such that the caffeine in their bodies reaches a very high level. The syndrome of caffeine intoxication may include nervousness, anxiety, restlessness, insomnia, gastrointestinal upset, tremors, rapid heart beat, and agitation. There even have been rare reports of seizures, strokes, and deaths attributed to "energy drink" consumption.
The recent "energy drink" craze is a problem for several reasons. The caffeine content, which is extremely high in some of these products, is unfortunately not included on their labels. Plus, the marketing for these "energy drinks" is targeted toward a young population that is the most vulnerable for experiencing the negative effects of high-caffeine doses.
The U.S. is far behind many other countries with regard to caffeine-content labeling and warnings about excessive use. We all have the right to know exactly how much caffeine is in the beverages we are drinking.
Many people are at their best with no caffeine, although plenty of others seem to do fine with moderate amounts of caffeine, especially early during the day. Caffeine certainly has a positive side - it promotes alertness and enhances some types of mental performance.
However, researchers still debate whether caffeine really allows its drinkers to produce superior performance or simply restores a person to a level of functioning that had been impaired by sleep deprivation or fatigue.
That is, if everyone is operating at less than their potential, caffeine would seem to help. And yet it isn't clear if this boost from caffeine lifts them into a higher level of performance than usual or if caffeine is just bringing them up to their unimpaired level.
The most common problem with caffeine use is sleep disturbance. Even just morning coffee with no other caffeine later in the day can disturb nighttime sleep. More caffeine later in the day definitely produces a worse effect. Research studies have shown that caffeine:
* makes it harder to fall asleep
* decreases the total amount of sleep during the nighttime
* decreases the percent of slow-wave sleep (the deepest sleep)
Other negative aspects of caffeine use include dependence and intoxication. While there may be immediate pleasure in drinking a favorite espresso concoction or "energy drink," people routinely drink caffeinated beverages not to feel better but rather to avoid feeling worse.
When people regularly have been drinking caffeinated beverages, whether coffee, tea, sodas, or "energy drinks," they typically experience withdrawal symptoms if they suddenly stop them altogether. Headache is by far the most common symptom, but people may also complain of drowsiness, fatigue, fogginess and decreased alertness, poor concentration, and irritability.
Caffeine intoxication occurs when people take in excessive amounts of caffeine at one time or over a period of hours such that the caffeine in their bodies reaches a very high level. The syndrome of caffeine intoxication may include nervousness, anxiety, restlessness, insomnia, gastrointestinal upset, tremors, rapid heart beat, and agitation. There even have been rare reports of seizures, strokes, and deaths attributed to "energy drink" consumption.
The recent "energy drink" craze is a problem for several reasons. The caffeine content, which is extremely high in some of these products, is unfortunately not included on their labels. Plus, the marketing for these "energy drinks" is targeted toward a young population that is the most vulnerable for experiencing the negative effects of high-caffeine doses.
The U.S. is far behind many other countries with regard to caffeine-content labeling and warnings about excessive use. We all have the right to know exactly how much caffeine is in the beverages we are drinking.
Depression: What are the Symptoms and Types?
We all feel sad at times. It goes with being human. But feeling depressed for an extended period is not normal and is often due to a mood disorder. There are many symptoms of depression, although not everyone with depression has all of them.
Sometimes it is very obvious when people are depressed. They may appear sad, not do the things they usually enjoy, and describe themselves as feeling low and worthless. With other people, depression may be less apparent. Some depressed people never admit to feeling sad or having a low mood, but they usually seem different to people close to them.
Here are the key symptoms of depression:
* persistent sad, anxious, or "empty" mood
* feelings of hopelessness or pessimism
* feelings of guilt, worthlessness, or helplessness
* loss of interest or pleasure in hobbies and activities once enjoyable, including sex
* decreased energy; fatigue; feeling "slowed down"
* difficulty concentrating, making decisions, or remembering
* trouble sleeping, early-morning awakening, or oversleeping
* changes in appetite or weight or both
* thoughts of death or suicide, or suicide attempts
* restlessness or irritability
* persistent physical symptoms, such as headaches, digestive disorders, and chronic pain that do not respond to routine treatments
There are several different forms of depression. Here are the most common types:
* major depression – a combination of disabling symptoms that interfere with the ability to work, sleep, study, eat, and enjoy once-pleasurable activities. Major depression prevents a person from functioning normally.
* dysthymic disorder – long-term (2 years or longer) but less severe symptoms that may not disable a person but can prevent him or her from functioning normally or feeling good.
* psychotic depression – when a severe depressive illness is accompanied by some form of psychosis, such as a break with reality, hallucinations, and delusions
* postpartum depression – diagnosed if a new mother develops a major depressive episode within one month after delivery
* seasonal affective disorder (SAD) – characterized by the onset of a depressive illness during the winter months, when there is less natural sunlight. The depression generally lifts during spring and summer.
People suffering with depression commonly have other mental health and physical conditions, such as anxiety disorders, alcohol and other substance-abuse disorders, and serious medical illnesses.
You can also find lots of information about depression at the National Institute of Mental Health Web site.
Sometimes it is very obvious when people are depressed. They may appear sad, not do the things they usually enjoy, and describe themselves as feeling low and worthless. With other people, depression may be less apparent. Some depressed people never admit to feeling sad or having a low mood, but they usually seem different to people close to them.
Here are the key symptoms of depression:
* persistent sad, anxious, or "empty" mood
* feelings of hopelessness or pessimism
* feelings of guilt, worthlessness, or helplessness
* loss of interest or pleasure in hobbies and activities once enjoyable, including sex
* decreased energy; fatigue; feeling "slowed down"
* difficulty concentrating, making decisions, or remembering
* trouble sleeping, early-morning awakening, or oversleeping
* changes in appetite or weight or both
* thoughts of death or suicide, or suicide attempts
* restlessness or irritability
* persistent physical symptoms, such as headaches, digestive disorders, and chronic pain that do not respond to routine treatments
There are several different forms of depression. Here are the most common types:
* major depression – a combination of disabling symptoms that interfere with the ability to work, sleep, study, eat, and enjoy once-pleasurable activities. Major depression prevents a person from functioning normally.
* dysthymic disorder – long-term (2 years or longer) but less severe symptoms that may not disable a person but can prevent him or her from functioning normally or feeling good.
* psychotic depression – when a severe depressive illness is accompanied by some form of psychosis, such as a break with reality, hallucinations, and delusions
* postpartum depression – diagnosed if a new mother develops a major depressive episode within one month after delivery
* seasonal affective disorder (SAD) – characterized by the onset of a depressive illness during the winter months, when there is less natural sunlight. The depression generally lifts during spring and summer.
People suffering with depression commonly have other mental health and physical conditions, such as anxiety disorders, alcohol and other substance-abuse disorders, and serious medical illnesses.
You can also find lots of information about depression at the National Institute of Mental Health Web site.
What Is Goji Juice
Himalayan goji berries and Chinese goji berries are equally effective when it comes to health but there is a difference in taste. The Chinese berries are smaller and a little bitter tasting. The Himalayan berries are larger, plumper and sweeter tasting.
Either way, this marvelous little fruit with its health and anti-aging benefits, along with exercise, more of a vegetarian diet including fresh herbs, lots of water and fresh air, might very well be your fountain of youth!
With modern technology we can now analyze the make up and components and health benefits of goji berries (also known as wolfberries).
Goji Juice has been traditionally used to alleviate the following conditions:
* to strengthen the heart and alleviate heart palpitations
* fights insomnia and forgetfulness
* contains polysaccharides which control the pituitary glands that produce HGH (human growth hormone) which is a powerful anti-aging hormone
* can be used by pregnant women to alleviate morning sickness.
* Has in clinical trials shown a partial reversal in sexual dysfunction in seniors
* Used to boost the function of the immune system
* Has some anti-cancer properties and has been successfully used to treat hepatitis-B
* Has been used successfully for weight loss
* Helps the body detox, cleans the blood and build the immune system.
Here are some facts about this marvelous fruit:
* They contain 19 amino acids including the 8 essential amino acids.
* They have 21 trace minerals including zinc, calcium, germanium, selenium and phosphorus
* B vitamins
* Has more Beta-carotene than carrots (which converts to vitamin A) and has a complete spectrum of antioxidants.
* Has vitamin E which is almost unheard of in fruits
* Has 500 times more Vitamin C by weight than oranges
* It contains the anti-inflammatory agent beta-sitosterol which lowers cholesterol and takes care of sexual health
* They have essential fatty acids such as omega 6 and linoleic acid that regulate hormones
* Has anti-bacterial and anti-fungal properties
Goji Berry Juice has no harmful effect and there is no prescribed amount of consumption. Anyone can take it in suitable quantity.
Either way, this marvelous little fruit with its health and anti-aging benefits, along with exercise, more of a vegetarian diet including fresh herbs, lots of water and fresh air, might very well be your fountain of youth!
With modern technology we can now analyze the make up and components and health benefits of goji berries (also known as wolfberries).
Goji Juice has been traditionally used to alleviate the following conditions:
* to strengthen the heart and alleviate heart palpitations
* fights insomnia and forgetfulness
* contains polysaccharides which control the pituitary glands that produce HGH (human growth hormone) which is a powerful anti-aging hormone
* can be used by pregnant women to alleviate morning sickness.
* Has in clinical trials shown a partial reversal in sexual dysfunction in seniors
* Used to boost the function of the immune system
* Has some anti-cancer properties and has been successfully used to treat hepatitis-B
* Has been used successfully for weight loss
* Helps the body detox, cleans the blood and build the immune system.
Here are some facts about this marvelous fruit:
* They contain 19 amino acids including the 8 essential amino acids.
* They have 21 trace minerals including zinc, calcium, germanium, selenium and phosphorus
* B vitamins
* Has more Beta-carotene than carrots (which converts to vitamin A) and has a complete spectrum of antioxidants.
* Has vitamin E which is almost unheard of in fruits
* Has 500 times more Vitamin C by weight than oranges
* It contains the anti-inflammatory agent beta-sitosterol which lowers cholesterol and takes care of sexual health
* They have essential fatty acids such as omega 6 and linoleic acid that regulate hormones
* Has anti-bacterial and anti-fungal properties
Goji Berry Juice has no harmful effect and there is no prescribed amount of consumption. Anyone can take it in suitable quantity.
Friday, December 12, 2008
What is the most important information I should know about buprenorphine and naloxone?
What is the most important information I should know about buprenorphine and naloxone?
Buprenorphine and naloxone can cause death from overdose, especially if it is injected with a tranquilizer. Use buprenorphine and naloxone exactly as directed by your doctor.
Related Articles
* Buprenorphine for drug dependence
» More medications Articles
habit Buprenorphine and naloxone can cause drug dependence. This means that withdrawal symptoms may occur if you stop using the medicine too quickly. Withdrawal symptoms may also occur at the start of treatment due to dependence on another drug. Buprenorphine and naloxone is not for occasional ("as needed") use. Do not stop taking buprenorphine and naloxone without first talking to your doctor. Your doctor may want to gradually reduce the dose to avoid or minimize withdrawal symptoms.
In an emergency, have family members tell emergency room staff that you are taking buprenorphine and naloxone and that you are dependent on opioids.
dizzy Use caution when driving, operating machinery, or performing other hazardous activities. Buprenorphine and naloxone may cause drowsiness, dizziness, or impaired thinking. If you experience drowsiness, dizziness, or impaired thinking, avoid these activities.
noalcohol Avoid alcohol while taking buprenorphine and naloxone. Alcohol may dangerously increase drowsiness and dizziness caused by the medication.
Buprenorphine and naloxone may dangerously increase the effects of other drugs that cause drowsiness, including antidepressants, alcohol, antihistamines, sedatives (used to treat insomnia), other pain relievers, anxiety medicines, and muscle relaxants. Tell your doctor about all medicines that you are taking, and do not take any other prescription or over-the-counter medicine, including herbal products, without first talking to your doctor.
What is buprenorphine and naloxone?
Buprenorphine is an opioid medication. Buprenorphine is similar to other opioids such as morphine, codeine, and heroin however, it produces less euphoric ("high") effects and therefore may be easier to stop taking.
Naloxone blocks the effects of opioids such as morphine, codeine, and heroin. If buprenorphine and naloxone is injected, naloxone will block the effects of buprenorphine and lead to withdrawal symptoms in a person with an opioid addiction. When administered under the tongue as directed, naloxone will not affect the actions of buprenorphine.
Buprenorphine and naloxone is used to treat opiate addiction.
Buprenorphine and naloxone may also be used for purposes other than those listed in this medication guide.
What should I discuss with my healthcare provider before taking buprenorphine and naloxone?
donot Do not take buprenorphine and naloxone if:
* the medication was not prescribed for you; or
* you are allergic to buprenorphine, naloxone, or any components of the tablets.
Before taking buprenorphine and naloxone, tell your doctor if you have:
* lung problems or difficulty breathing;
* a head injury or brain problem;
* liver problems;
* kidney problems;
* gallbladder problems;
* adrenal gland problems, such as Addison's disease;
* low thyroid (hypothyroidism);
* enlarged prostate gland;
* problems urinating;
* a curve in the spine that affects breathing;
* severe mental problems or hallucinations (seeing or hearing thing that are not really there); or
* alcoholism.
You may not be able to take buprenorphine and naloxone, or you may require a dosage adjustment or special monitoring during treatment if you have any of the conditions listed above.
nopreg Buprenorphine and naloxone is in the FDA pregnancy category C. This means that it is not known whether buprenorphine and naloxone will be harmful to an unborn baby. Use of buprenorphine and naloxone during pregnancy may cause withdrawal symptoms in a newborn baby. Do not take buprenorphine and naloxone if you are pregnant or could become pregnant during treatment.
nobrfeed Buprenorphine and naloxone passes into breast milk and may be harmful to a nursing baby. Do not take buprenorphine and naloxone if you are breast-feeding a baby.
How should I take buprenorphine and naloxone?
Take buprenorphine and naloxone exactly as directed by your doctor. If you do not understand these directions, ask your pharmacist, nurse, or doctor to explain them to you.
The buprenorphine and naloxone tablets should be placed under the tongue and allowed to dissolve. This will take 2 to 10 minutes. If more than one tablet is prescribed per dose, your doctor may tell you to put all of the tablets under your tongue at the same time, or put 2 tablets under your tongue and allow them to dissolve completely, then put the next tablet or tablets under the tongue right away.
donot Do not chew or swallow the tablets. The medicine will not work this way and you may get withdrawal symptoms.
donot Do not change the dose of buprenorphine and naloxone or take it more often than prescribed without first talking to your doctor.
donot Do not inject ("shoot-up") buprenorphine and naloxone. Shooting-up is dangerous and may cause bad withdrawal symptoms.
Buprenorphine and naloxone may cause withdrawal symptoms if taken too soon after a dose of heroin, morphine, or methadone.
habit Buprenorphine and naloxone can cause drug dependence. This means that withdrawal symptoms may occur if you stop using the medicine too quickly. Withdrawal symptoms may also occur at the start of treatment due to dependence on another drug. Buprenorphine and naloxone is not for occasional ("as needed") use. Do not stop taking buprenorphine and naloxone without first talking to your doctor. Your doctor may want to gradually reduce the dose to avoid or minimize withdrawal symptoms.
When treatment with buprenorphine and naloxone is completed, flush any unused tablets down the toilet.
water Buprenorphine and naloxone can cause constipation. Drink plenty of water (six to eight full glasses a day) to lessen this side effect. Increasing the amount of fiber in your diet can also help to alleviate constipation.
Your doctor may want to perform blood tests or other forms of monitoring during treatment with buprenorphine and naloxone.
Store buprenorphine and naloxone at room temperature away from moisture and heat. Buprenorphine and naloxone may be a target for people who abuse prescription or street drugs. Therefore, keep the tablets in a safe place to protect them from theft. Never give them to anyone else. Sell or giving away this medicine is against the law.
What happens if I miss a dose?
Take the missed dose as soon as you remember. If it is almost time for the next dose, skip the missed dose and take only the next regularly scheduled dose. Do not take a double dose of this medication.
What happens if I overdose?
emt Seek emergency medical attention.
Symptoms of a buprenorphine and naloxone overdose may include slow breathing, seizures, dizziness, weakness, loss of consciousness, coma, confusion, tiredness, cold and clammy skin, and small pupils.
What should I avoid while taking buprenorphine and naloxone?
In an emergency, have family members tell emergency room staff that you are taking buprenorphine and naloxone and that you are dependent on opioids.
dizzy Use caution when driving, operating machinery, or performing other hazardous activities. Buprenorphine and naloxone may cause drowsiness, dizziness, or impaired thinking. If you experience drowsiness, dizziness, or impaired thinking, avoid these activities.
Dizziness may be more likely to occur when rising from a sitting or lying position. Rise slowly to minimize dizziness and prevent a fall.
noalcohol Avoid alcohol while taking buprenorphine and naloxone. Alcohol may dangerously increase drowsiness and dizziness caused by the medication.
Buprenorphine and naloxone may dangerously increase the effects of other drugs that cause drowsiness, including antidepressants, alcohol, antihistamines, sedatives (used to treat insomnia), other pain relievers, anxiety medicines, and muscle relaxants. Tell your doctor about all medicines that you are taking, and do not take any other prescription or over-the-counter medicine, including herbal products, without first talking to your doctor.
What are the possible side effects of buprenorphine and naloxone?
habit Buprenorphine and naloxone can cause drug dependence. This means that withdrawal symptoms may occur if you stop using the medicine too quickly. Withdrawal symptoms may also occur at the start of treatment due to dependence on another drug. Buprenorphine and naloxone is not for occasional ("as needed") use. Do not stop taking buprenorphine and naloxone without first talking to your doctor. Your doctor may want to gradually reduce the dose to avoid or minimize withdrawal symptoms.
emt Seek emergency medical attention or contact your doctor immediately if you experience any of the following serious side effects:
* an allergic reaction (difficulty breathing; closing of the throat, swelling of the lips, tongue, or face; or hives);
* slow breathing;
* dizziness or confusion; or
* liver problems such as yellowing of the skin or eyes, dark colored urine, light colored stools (bowel movements), decreased appetite for several days or longer, nausea, or lower stomach pain.
Other less serious side effects may be more likely to occur. Continue to take buprenorphine and naloxone and talk to your doctor if you experience
* headache;
* pain;
* problems sleeping;
* nausea;
* sweating;
* stomach pain; or
* constipation.
Side effects other than those listed here may also occur. Talk to your doctor about any side effect that seems unusual or that is especially bothersome.
What other drugs will affect buprenorphine and naloxone?
Buprenorphine and naloxone can cause death from overdose, especially if it is injected with a tranquilizer. Use buprenorphine and naloxone exactly as directed by your doctor.
donot Do not take buprenorphine and naloxone without first talking to your doctor if you are taking:
* a benzodiazepine such as alprazolam (Xanax), diazepam (Valium), clonazepam (Klonopin), clorazepate (Tranxene), lorazepam (Ativan), chlordiazepoxide (Librium), oxazepam (Serax), triazolam (Halcion), temazepam (Restoril), estazolam (Prosom), quazepam (Doral), or flurazepam (Dalmane);
* erythromycin (Ery-Tab, E.E.S., E-Mycin, others) or clarithromycin (Biaxin);
* itraconazole (Sporanox) or ketoconazole (Nizoral);
* an HIV protease inhibitor such as indinavir (Crixivan), ritonavir (Norvir) or saquinavir (Fortovase, Invirase);
* rifampin (Rifadin, Rimactane), rifapentine (Priftin), or rifabutin (Mycobutin);
* phenytoin (Dilantin);
* carbamazepine (Tegretol);
* a barbiturate such as phenobarbital, mephobarbital (Mebaral), and others.
You may not be able to take buprenorphine and naloxone, or you may require a dosage adjustment or special monitoring during treatment if you are taking any of the medications listed above.
Buprenorphine and naloxone may dangerously increase the effects of other drugs that cause drowsiness, including antidepressants, alcohol, antihistamines, sedatives (used to treat insomnia), other pain relievers, anxiety medicines, and muscle relaxants. Tell your doctor about all medicines that you are taking, and do not take any other prescription or over-the-counter medicine, including herbal products, without first talking to your doctor.
Drugs other than those listed here may also interact with buprenorphine and naloxone. Talk to your doctor and pharmacist before taking any prescription or over-the-counter medicines, including herbal products.
Where can I get more information?
Your pharmacist may have additional information about buprenorphine and naloxone written for health professionals that you may read.
What does my medication look like?
Buprenorphine and naloxone is available with a prescription under the brand name Suboxone. Other brand or generic formulations may also be available. Ask your pharmacist any questions you have about this medication, especially if it is new to you.
* Suboxone 2mg/0.5 mg (buprenorphine/naloxone)-hexagonal, orange tablets
* Suboxone 8mg/2 mg (buprenorphine/naloxone)-hexagonal, orange tablets
Remember, keep this and all other medicines out of the reach of children, never share your medicines with others, and use this medication only for the indication prescribed.
Every effort has been made to ensure that the information provided by Cerner Multum, Inc. ('Multum') is accurate, up-to-date, and complete, but no guarantee is made to that effect. Drug information contained herein may be time sensitive. Multum information has been compiled for use by healthcare practitioners and consumers in the United States and therefore Multum does not warrant that uses outside of the United States are appropriate, unless specifically indicated otherwise. Multum's drug information does not endorse drugs, diagnose patients or recommend therapy. Multum's drug information is an informational resource designed to assist licensed healthcare practitioners in caring for their patients and/or to serve consumers viewing this service as a supplement to, and not a substitute for, the expertise, skill, knowledge and judgment of healthcare practitioners. The absence of a warning for a given drug or drug combination in no way should be construed to indicate that the drug or drug combination is safe, effective or appropriate for any given patient. Multum does not assume any responsibility for any aspect of healthcare administered with the aid of information Multum provides. The information contained herein is not intended to cover all possible uses, directions, precautions, warnings, drug interactions, allergic reactions, or adverse effects. If you have questions about the drugs you are taking, check with your doctor, nurse or pharmacist.
Buprenorphine and naloxone can cause death from overdose, especially if it is injected with a tranquilizer. Use buprenorphine and naloxone exactly as directed by your doctor.
Related Articles
* Buprenorphine for drug dependence
» More medications Articles
habit Buprenorphine and naloxone can cause drug dependence. This means that withdrawal symptoms may occur if you stop using the medicine too quickly. Withdrawal symptoms may also occur at the start of treatment due to dependence on another drug. Buprenorphine and naloxone is not for occasional ("as needed") use. Do not stop taking buprenorphine and naloxone without first talking to your doctor. Your doctor may want to gradually reduce the dose to avoid or minimize withdrawal symptoms.
In an emergency, have family members tell emergency room staff that you are taking buprenorphine and naloxone and that you are dependent on opioids.
dizzy Use caution when driving, operating machinery, or performing other hazardous activities. Buprenorphine and naloxone may cause drowsiness, dizziness, or impaired thinking. If you experience drowsiness, dizziness, or impaired thinking, avoid these activities.
noalcohol Avoid alcohol while taking buprenorphine and naloxone. Alcohol may dangerously increase drowsiness and dizziness caused by the medication.
Buprenorphine and naloxone may dangerously increase the effects of other drugs that cause drowsiness, including antidepressants, alcohol, antihistamines, sedatives (used to treat insomnia), other pain relievers, anxiety medicines, and muscle relaxants. Tell your doctor about all medicines that you are taking, and do not take any other prescription or over-the-counter medicine, including herbal products, without first talking to your doctor.
What is buprenorphine and naloxone?
Buprenorphine is an opioid medication. Buprenorphine is similar to other opioids such as morphine, codeine, and heroin however, it produces less euphoric ("high") effects and therefore may be easier to stop taking.
Naloxone blocks the effects of opioids such as morphine, codeine, and heroin. If buprenorphine and naloxone is injected, naloxone will block the effects of buprenorphine and lead to withdrawal symptoms in a person with an opioid addiction. When administered under the tongue as directed, naloxone will not affect the actions of buprenorphine.
Buprenorphine and naloxone is used to treat opiate addiction.
Buprenorphine and naloxone may also be used for purposes other than those listed in this medication guide.
What should I discuss with my healthcare provider before taking buprenorphine and naloxone?
donot Do not take buprenorphine and naloxone if:
* the medication was not prescribed for you; or
* you are allergic to buprenorphine, naloxone, or any components of the tablets.
Before taking buprenorphine and naloxone, tell your doctor if you have:
* lung problems or difficulty breathing;
* a head injury or brain problem;
* liver problems;
* kidney problems;
* gallbladder problems;
* adrenal gland problems, such as Addison's disease;
* low thyroid (hypothyroidism);
* enlarged prostate gland;
* problems urinating;
* a curve in the spine that affects breathing;
* severe mental problems or hallucinations (seeing or hearing thing that are not really there); or
* alcoholism.
You may not be able to take buprenorphine and naloxone, or you may require a dosage adjustment or special monitoring during treatment if you have any of the conditions listed above.
nopreg Buprenorphine and naloxone is in the FDA pregnancy category C. This means that it is not known whether buprenorphine and naloxone will be harmful to an unborn baby. Use of buprenorphine and naloxone during pregnancy may cause withdrawal symptoms in a newborn baby. Do not take buprenorphine and naloxone if you are pregnant or could become pregnant during treatment.
nobrfeed Buprenorphine and naloxone passes into breast milk and may be harmful to a nursing baby. Do not take buprenorphine and naloxone if you are breast-feeding a baby.
How should I take buprenorphine and naloxone?
Take buprenorphine and naloxone exactly as directed by your doctor. If you do not understand these directions, ask your pharmacist, nurse, or doctor to explain them to you.
The buprenorphine and naloxone tablets should be placed under the tongue and allowed to dissolve. This will take 2 to 10 minutes. If more than one tablet is prescribed per dose, your doctor may tell you to put all of the tablets under your tongue at the same time, or put 2 tablets under your tongue and allow them to dissolve completely, then put the next tablet or tablets under the tongue right away.
donot Do not chew or swallow the tablets. The medicine will not work this way and you may get withdrawal symptoms.
donot Do not change the dose of buprenorphine and naloxone or take it more often than prescribed without first talking to your doctor.
donot Do not inject ("shoot-up") buprenorphine and naloxone. Shooting-up is dangerous and may cause bad withdrawal symptoms.
Buprenorphine and naloxone may cause withdrawal symptoms if taken too soon after a dose of heroin, morphine, or methadone.
habit Buprenorphine and naloxone can cause drug dependence. This means that withdrawal symptoms may occur if you stop using the medicine too quickly. Withdrawal symptoms may also occur at the start of treatment due to dependence on another drug. Buprenorphine and naloxone is not for occasional ("as needed") use. Do not stop taking buprenorphine and naloxone without first talking to your doctor. Your doctor may want to gradually reduce the dose to avoid or minimize withdrawal symptoms.
When treatment with buprenorphine and naloxone is completed, flush any unused tablets down the toilet.
water Buprenorphine and naloxone can cause constipation. Drink plenty of water (six to eight full glasses a day) to lessen this side effect. Increasing the amount of fiber in your diet can also help to alleviate constipation.
Your doctor may want to perform blood tests or other forms of monitoring during treatment with buprenorphine and naloxone.
Store buprenorphine and naloxone at room temperature away from moisture and heat. Buprenorphine and naloxone may be a target for people who abuse prescription or street drugs. Therefore, keep the tablets in a safe place to protect them from theft. Never give them to anyone else. Sell or giving away this medicine is against the law.
What happens if I miss a dose?
Take the missed dose as soon as you remember. If it is almost time for the next dose, skip the missed dose and take only the next regularly scheduled dose. Do not take a double dose of this medication.
What happens if I overdose?
emt Seek emergency medical attention.
Symptoms of a buprenorphine and naloxone overdose may include slow breathing, seizures, dizziness, weakness, loss of consciousness, coma, confusion, tiredness, cold and clammy skin, and small pupils.
What should I avoid while taking buprenorphine and naloxone?
In an emergency, have family members tell emergency room staff that you are taking buprenorphine and naloxone and that you are dependent on opioids.
dizzy Use caution when driving, operating machinery, or performing other hazardous activities. Buprenorphine and naloxone may cause drowsiness, dizziness, or impaired thinking. If you experience drowsiness, dizziness, or impaired thinking, avoid these activities.
Dizziness may be more likely to occur when rising from a sitting or lying position. Rise slowly to minimize dizziness and prevent a fall.
noalcohol Avoid alcohol while taking buprenorphine and naloxone. Alcohol may dangerously increase drowsiness and dizziness caused by the medication.
Buprenorphine and naloxone may dangerously increase the effects of other drugs that cause drowsiness, including antidepressants, alcohol, antihistamines, sedatives (used to treat insomnia), other pain relievers, anxiety medicines, and muscle relaxants. Tell your doctor about all medicines that you are taking, and do not take any other prescription or over-the-counter medicine, including herbal products, without first talking to your doctor.
What are the possible side effects of buprenorphine and naloxone?
habit Buprenorphine and naloxone can cause drug dependence. This means that withdrawal symptoms may occur if you stop using the medicine too quickly. Withdrawal symptoms may also occur at the start of treatment due to dependence on another drug. Buprenorphine and naloxone is not for occasional ("as needed") use. Do not stop taking buprenorphine and naloxone without first talking to your doctor. Your doctor may want to gradually reduce the dose to avoid or minimize withdrawal symptoms.
emt Seek emergency medical attention or contact your doctor immediately if you experience any of the following serious side effects:
* an allergic reaction (difficulty breathing; closing of the throat, swelling of the lips, tongue, or face; or hives);
* slow breathing;
* dizziness or confusion; or
* liver problems such as yellowing of the skin or eyes, dark colored urine, light colored stools (bowel movements), decreased appetite for several days or longer, nausea, or lower stomach pain.
Other less serious side effects may be more likely to occur. Continue to take buprenorphine and naloxone and talk to your doctor if you experience
* headache;
* pain;
* problems sleeping;
* nausea;
* sweating;
* stomach pain; or
* constipation.
Side effects other than those listed here may also occur. Talk to your doctor about any side effect that seems unusual or that is especially bothersome.
What other drugs will affect buprenorphine and naloxone?
Buprenorphine and naloxone can cause death from overdose, especially if it is injected with a tranquilizer. Use buprenorphine and naloxone exactly as directed by your doctor.
donot Do not take buprenorphine and naloxone without first talking to your doctor if you are taking:
* a benzodiazepine such as alprazolam (Xanax), diazepam (Valium), clonazepam (Klonopin), clorazepate (Tranxene), lorazepam (Ativan), chlordiazepoxide (Librium), oxazepam (Serax), triazolam (Halcion), temazepam (Restoril), estazolam (Prosom), quazepam (Doral), or flurazepam (Dalmane);
* erythromycin (Ery-Tab, E.E.S., E-Mycin, others) or clarithromycin (Biaxin);
* itraconazole (Sporanox) or ketoconazole (Nizoral);
* an HIV protease inhibitor such as indinavir (Crixivan), ritonavir (Norvir) or saquinavir (Fortovase, Invirase);
* rifampin (Rifadin, Rimactane), rifapentine (Priftin), or rifabutin (Mycobutin);
* phenytoin (Dilantin);
* carbamazepine (Tegretol);
* a barbiturate such as phenobarbital, mephobarbital (Mebaral), and others.
You may not be able to take buprenorphine and naloxone, or you may require a dosage adjustment or special monitoring during treatment if you are taking any of the medications listed above.
Buprenorphine and naloxone may dangerously increase the effects of other drugs that cause drowsiness, including antidepressants, alcohol, antihistamines, sedatives (used to treat insomnia), other pain relievers, anxiety medicines, and muscle relaxants. Tell your doctor about all medicines that you are taking, and do not take any other prescription or over-the-counter medicine, including herbal products, without first talking to your doctor.
Drugs other than those listed here may also interact with buprenorphine and naloxone. Talk to your doctor and pharmacist before taking any prescription or over-the-counter medicines, including herbal products.
Where can I get more information?
Your pharmacist may have additional information about buprenorphine and naloxone written for health professionals that you may read.
What does my medication look like?
Buprenorphine and naloxone is available with a prescription under the brand name Suboxone. Other brand or generic formulations may also be available. Ask your pharmacist any questions you have about this medication, especially if it is new to you.
* Suboxone 2mg/0.5 mg (buprenorphine/naloxone)-hexagonal, orange tablets
* Suboxone 8mg/2 mg (buprenorphine/naloxone)-hexagonal, orange tablets
Remember, keep this and all other medicines out of the reach of children, never share your medicines with others, and use this medication only for the indication prescribed.
Every effort has been made to ensure that the information provided by Cerner Multum, Inc. ('Multum') is accurate, up-to-date, and complete, but no guarantee is made to that effect. Drug information contained herein may be time sensitive. Multum information has been compiled for use by healthcare practitioners and consumers in the United States and therefore Multum does not warrant that uses outside of the United States are appropriate, unless specifically indicated otherwise. Multum's drug information does not endorse drugs, diagnose patients or recommend therapy. Multum's drug information is an informational resource designed to assist licensed healthcare practitioners in caring for their patients and/or to serve consumers viewing this service as a supplement to, and not a substitute for, the expertise, skill, knowledge and judgment of healthcare practitioners. The absence of a warning for a given drug or drug combination in no way should be construed to indicate that the drug or drug combination is safe, effective or appropriate for any given patient. Multum does not assume any responsibility for any aspect of healthcare administered with the aid of information Multum provides. The information contained herein is not intended to cover all possible uses, directions, precautions, warnings, drug interactions, allergic reactions, or adverse effects. If you have questions about the drugs you are taking, check with your doctor, nurse or pharmacist.
Mentally ill drug abusers have more ER visits
Drug abusers with mental illness visit emergency rooms more often than their counterparts without mental illness, according to a study published in B.M.C. Emergency Medicine.
"Psychiatric and substance use problems are commonly found to be contributing factors to frequent ER use," Dr. Geoffrey M. Curran, of the University of Arkansas for Medical Sciences, Little Rock, and colleagues write. Little research, however, has examined the impact on ER usage when both drug abuse and mental illness are present.
The researchers studied 6865 patients diagnosed with substance use disorders in the ER of a large community hospital over a 54-month period. Substance abuse was classified as alcohol dependence, alcohol abuse, cocaine dependence/abuse, and poly-substance/mixed use.
If a psychiatric diagnosis appeared during any of the ED visits, the patient was classified has having a mental illness. Psychiatric diagnoses included schizophrenia/psychoses, bipolar disorder, depression, anxiety, and dementia.
Patients with mental illness had an average of 5.2 ER visits, compared to 2.5 visits for those without mental illness, the investigators found.
The association was particularly evident with cocaine use. For instance, cocaine users with mental illness were 3.5-times more likely to visit the ER 4 or more time compared with users without mental illness.
If these findings can be verified in other ER settings, they could have important treatment implications for drug abusers who also have mental illness, the authors conclude.
"Psychiatric and substance use problems are commonly found to be contributing factors to frequent ER use," Dr. Geoffrey M. Curran, of the University of Arkansas for Medical Sciences, Little Rock, and colleagues write. Little research, however, has examined the impact on ER usage when both drug abuse and mental illness are present.
The researchers studied 6865 patients diagnosed with substance use disorders in the ER of a large community hospital over a 54-month period. Substance abuse was classified as alcohol dependence, alcohol abuse, cocaine dependence/abuse, and poly-substance/mixed use.
If a psychiatric diagnosis appeared during any of the ED visits, the patient was classified has having a mental illness. Psychiatric diagnoses included schizophrenia/psychoses, bipolar disorder, depression, anxiety, and dementia.
Patients with mental illness had an average of 5.2 ER visits, compared to 2.5 visits for those without mental illness, the investigators found.
The association was particularly evident with cocaine use. For instance, cocaine users with mental illness were 3.5-times more likely to visit the ER 4 or more time compared with users without mental illness.
If these findings can be verified in other ER settings, they could have important treatment implications for drug abusers who also have mental illness, the authors conclude.
Thursday, December 11, 2008
Playing Video Games May Boost Older Brains
Older people who want to stay sharp should reconsider the notion that video games are only for lazy children and pick up a joystick themselves, a new study suggests.
While past studies have shown that playing video games has many positive benefits, ranging from improved problem-solving abilities in young people to improved operating skills in surgeons, the study in the December issue of Psychology and Aging went one step further. The research, which was not funded by the gaming industry, is the first to indicate that playing complex video games after receiving training may improve the cognitive functions that typically decline with age.
The researchers tested the cognitive abilities of 40 people in their 60s and 70s before and after playing the video game "Rise of Nations," which rewards the complex task of creating a society, including building cities, employing people and expanding territory.
Half of the group received training before playing the game while the other half served as a comparison group and received no training.
Testing showed that people in the trained group performed better not only on the game but also on tests of memory, reasoning and the ability to identify rotated objects compared to those who were not trained. The results may eventually help older people who are struggling with managing tasks they once found to be simple.
"Juggling multiple tasks such as cooking, answering the door, and talking on the phone might be simple for a young person, while an older person might feel overwhelmed and burn their food," said study author Chandramallika Basak, a postdoctoral researcher at the University of Illinois. "These are the kind of things that older people do in their everyday lives, so if you're not very good at juggling different tasks it does impact your lifestyle."
The study offers welcome news for America's aging baby boomer population. The whole concept that the older brain in aging individuals can improve is really important right now, said Paul Sanberg, director of the University of South Florida's Center for Aging and Brain Repair. "The interesting thing is that less than 24 hours of training not only improved mental and cognitive functions, but also enhanced their ability to function in some other tasks," he said.
Researchers cautioned that questions remain about whether people with better cognitive abilities are naturally attracted to video games and other complex tasks, or whether the act of playing the video games boosted cognitive ability.
"Perhaps the brains of people who enjoy video games are very different than somebody who doesn't want that challenge," suggested Basak. "At this point, it's pure speculation."
"This would be a good type of experiment to combine with brain-imaging studies to see the effect of the training on these people, and whether there's increased activity in the brain and new connections," said Sanberg. "It's also nice to see if there's some correlation with actual brain function."
While a growing number of studies have found that playing video games can be beneficial, experts warn against too much of a good thing, noting that playing video games can be an isolating experience that mitigates other health benefits.
"Clearly mental exercises, whether through a game or another media outlet, aren't that bad, but you want to establish societal connections as well," cautioned Sanberg. "Doing too much of one thing might not be the best idea."
Basak suggests that playing strategy-based games such as chess or video games with other people might offer a way to achieve the same benefits without sacrificing social interaction.
"When we look at improvements in cognition, it's not just one thing that's affecting, it's all integrative," said Basak. "There are many factors that go into it."
More information
You can find more about aging and the brain at the U.S. Centers for Disease Control and Prevention.
While past studies have shown that playing video games has many positive benefits, ranging from improved problem-solving abilities in young people to improved operating skills in surgeons, the study in the December issue of Psychology and Aging went one step further. The research, which was not funded by the gaming industry, is the first to indicate that playing complex video games after receiving training may improve the cognitive functions that typically decline with age.
The researchers tested the cognitive abilities of 40 people in their 60s and 70s before and after playing the video game "Rise of Nations," which rewards the complex task of creating a society, including building cities, employing people and expanding territory.
Half of the group received training before playing the game while the other half served as a comparison group and received no training.
Testing showed that people in the trained group performed better not only on the game but also on tests of memory, reasoning and the ability to identify rotated objects compared to those who were not trained. The results may eventually help older people who are struggling with managing tasks they once found to be simple.
"Juggling multiple tasks such as cooking, answering the door, and talking on the phone might be simple for a young person, while an older person might feel overwhelmed and burn their food," said study author Chandramallika Basak, a postdoctoral researcher at the University of Illinois. "These are the kind of things that older people do in their everyday lives, so if you're not very good at juggling different tasks it does impact your lifestyle."
The study offers welcome news for America's aging baby boomer population. The whole concept that the older brain in aging individuals can improve is really important right now, said Paul Sanberg, director of the University of South Florida's Center for Aging and Brain Repair. "The interesting thing is that less than 24 hours of training not only improved mental and cognitive functions, but also enhanced their ability to function in some other tasks," he said.
Researchers cautioned that questions remain about whether people with better cognitive abilities are naturally attracted to video games and other complex tasks, or whether the act of playing the video games boosted cognitive ability.
"Perhaps the brains of people who enjoy video games are very different than somebody who doesn't want that challenge," suggested Basak. "At this point, it's pure speculation."
"This would be a good type of experiment to combine with brain-imaging studies to see the effect of the training on these people, and whether there's increased activity in the brain and new connections," said Sanberg. "It's also nice to see if there's some correlation with actual brain function."
While a growing number of studies have found that playing video games can be beneficial, experts warn against too much of a good thing, noting that playing video games can be an isolating experience that mitigates other health benefits.
"Clearly mental exercises, whether through a game or another media outlet, aren't that bad, but you want to establish societal connections as well," cautioned Sanberg. "Doing too much of one thing might not be the best idea."
Basak suggests that playing strategy-based games such as chess or video games with other people might offer a way to achieve the same benefits without sacrificing social interaction.
"When we look at improvements in cognition, it's not just one thing that's affecting, it's all integrative," said Basak. "There are many factors that go into it."
More information
You can find more about aging and the brain at the U.S. Centers for Disease Control and Prevention.
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