Sleep apnea and other disturbances Archives

Some of my collected notes on sleep

Sleep, like diet and exercise, is an essential ingredient of good health.
No one needs to be told that sleep affects the brain, but now researchers are finding that it has direct effects on the rest of the body, too. Experiments have found that when you shortchange sleep, your immune system may nod off too and produce fewer antibodies.

Researchers at the University of Chicago have shown that when people sleep just four hours a night, various hormonal and metabolic systems fall into disarray. Their surmise: Chronic sleep loss might both hasten the onset and increase the severity of diabetes, high blood pressure, and obesity. The same group has also suggested that sleep deprivation from working long hours and bad living situations may explain why poor people tend to have many more health problems than those who are better off.

Good for the brain, too
Recent research is also clarifying how sleep affects memory and learning. If memories are created by strengthening the connections among networks of brain cells, sleep may be the brain’s way of tinkering with those connections — boosting some, dampening others.
Sleep may also serve an important editing function. Each waking moment is crammed with sensations, thoughts, and feelings. If your brain tried to store them all as memories, you might not remember a thing. Undoubtedly, you’re filtering a lot of this as it happens, but sleep seems to help afterward.
One theory of post-traumatic stress disorder is that it is caused by disordered sleep. After a bad experience has filled the brain during waking hours, inadequate sleep prevents the normal sifting and winnowing that moves these impressions into more integrated and less emotional memory systems. As a result, all the emotions and sensations of the traumatic experience keep coming back untamed.

At Harvard, researcher Richard Stickgold has used computer games like Tetris and Alpine Racer, along with simpler tests, to see how sleep affects memory and learning. His experiments have shown that people’s scores on certain types of memory tests improve without any additional practice as long as they sleep soundly and for at least six hours after first learning the task. He has also found that if you deprive people of the REM (rapid eye movement) part of their sleep the night after they learn a certain game, they show no improvement even after they sleep normally on subsequent nights. What’s more, the amount of improvement tracks closely with the amount of REM sleep in the final two hours of sleep.

It makes sense that REM sleep would be essential to some types of memory. Your brain is intensely busy during that phase, thus the rapid eye movement, and it’s when a lot of dreaming occurs. If you’re sleeping well, you go into REM sleep about every 90 minutes, so if you sleep about eight hours you get about four REM episodes. The first one lasts only a few minutes, but they get progressively longer, so the final episode may last about half an hour.

How much sleep do we need?
From diaries, letters, and literature, we know that a century ago most Americans got about nine hours of sleep a night. Now the average is about seven, and a third of us try to get by on six hours or less. Based on lab experiments that have allowed people to find their "natural" amount of sleep, researchers believe that most of us have our body clocks set so we require a little more than eight hours a night.

But there are a lot of impediments to getting those eight-plus hours. Midnight — it used to be in the middle of the night. Today it’s the time we turn off the television. The computer is a 24/7 enticement. Even the light bulb is trouble. The human species evolved with bright light in daytime and darkness at night. Our circadian rhythms adapted accordingly: Nighttime darkness triggered a surge of the hormone melatonin, leading to sleep, and dawn triggered awakening.

But for the past 100 years, we’ve illuminated our evenings with electric light. Sleep physiologists assumed that such evening light would not affect circadian rhythms because electric light is so much weaker than sunlight. But recent studies have shown that assumption to be wrong. Artificially lit evenings are disrupting our sleep and, although this is less clear, may be producing sleep disorders in some of us.

Trouble sleeping?
Here are some suggestions for getting more sleep, based on tips provided by the National Sleep Foundation (www.sleepfoundation.org):
Don’t use alcohol as a sleeping pill. Yes, it is sedating at first, but thereafter it can disturb sleep. Especially if you’re having trouble sleeping, it’s best to reserve your bed mainly for sleep and sex. Caffeine can linger in your body for up to 12 hours, so to be on the safe side, avoid caffeinated coffee, tea, soft drinks, and chocolate after noon.
Exercise will help you sleep, but not if you do it close to the time when you go to bed. Physical activity makes you more alert in the short run. It also increases your body temperature, and a cooler body temperature sends a signal that it is time to sleep. For improved sleep, late afternoon exercise is the best.

~~~~~~~~~~~~~~~~~~~~~~~

Here's what I take before bed, none of which are "sleeping pills:"
Calcium
One Adrenal Rebuilder (Dr. Wilson's)
Melatonin 3 mg
This combo helps me sleep through. The Adrenal Rebuilder is highly recommended for those suffering from hypoadrenia. Frequently those who are hypoadrenic have difficulty sleeping through because of glycogen levels. (You could also try eating a bite of food before retiring.)

interesting topic i think....
if i get less than 7 hours i am a zombie.....my eyes hurt, i get dark puffy circles, and i can't think straight...to be at optimum concentration levels i need 8 hours or more....

so my question is how much sleep do you need and does lack of sleep affect you? what are you views?
i read that you can acquire a "sleep debt" if you frequently sleep less than you need.....this all adds up and just like your bank balance, needs to be settled up before you are 100% again.....

~~~~

http://articles.health.msn.com/id/100111281?GT1=7508

We all know that sleep is crucial to having the energy and ability to perform whatever it is we want to do. All it takes is one or two sleepless nights to drive home that point -- and we all have a sleepless night or two sometimes. It's the cost of being human and having the capacity to worry about the future and chew over the past.

Yet, it's what we do in response to a bout of insomnia that determines whether we will end up with long-term sleep problems. The fact is that the sleep system tends to right itself after a few nights of insomnia -- provided you make no adjustments to your sleep-wake cycle.

Unfortunately, most people take special measures to get some rest. They nap in the afternoon or evening. Or they go to bed early the next night, or sleep late the following morning. Or they take a drink or two to fall asleep.
Every one of these "corrective" measures interferes with your body's sleep "homeostat," a mechanism that builds up pressure for sleep and helps assure a good night's rest. The homeostatic pressure for sleep depends on how long you have been awake -- and how active you are while awake.

I spoke to Dr. Michael Perlis, head of behavioral sleep medicine at the University of Rochester. An expert on insomnia, he has plenty of advice to offer on how to get the rest you need while steering clear of sleep problems.
• Get more exercise -- physical and mental. It primes the sleep homeostat. It's a myth that exercise at bedtime is bad. Sex is, among other things, a great exercise.
Powered by: PsychologyToday.com
• Set a regular bedtime -- and keep it. Your body needs reliability.
• Set up conditions so that you catch the wave of sleep. Sleep has to be permitted. Take obstacles out of the way, and give up the notion that you can control sleep.
• Learn simple meditation and practice it before bedtime; it cuts down nervous system arousal.
• Put sleep in the background of your life. Don't monitor it, don't evaluate it.
• Jack up your body temperature with a warm bath before bed. Exaggerating the normal drop in body temperature that accompanies lying down abets sleep.
• Keep your bedroom dark, especially as you get older. Even small amounts of light and noise can disturb sleep as you age.
• Don't overheat your environment. Sleep loves cold. Keep your bedroom cold but load up on blankets.
• Less is more. The less you do in response to a bout of sleeplessness, the faster your sleep patterns will return to normal.
• Keeping your wake-up time constant but going to bed one hour later will help 25 percent of insomniacs in one to two weeks. Prepare to feel sleepy at times and avoid driving then. After two weeks, add back the time in half-hour increments.
• Look on two or three nights of insomnia as a gift -- the gift of time you wanted to get done all that you have to get done. Insomnia may be functional, a signal that you need to attend to what got you up.
• Don't fight the insomnia. The homeostat makes sleep a self-reparative system -- if you stay out of its way.
• Don't worry about the consequences of not sleeping. Worrying about insomnia can create insomnia.
• Don't sleep with your pets! Animal dander can create allergies that manifest only at night, and the movement of any pet on your bed can wake you up.
• Do not sleep later to make up for lost sleep. It de-primes the sleep homeostat and reduces pressure for sleep the next night, turning a night of sleeplessness into insomnia.
• Don't make up for a night of sleeplessness by napping. That undermines the sleep homeostat and makes it less likely you will sleep through the next night.
• Don't make up for an acute bout of insomnia by going to bed early.
• Do not try to induce sleepiness by drinking alcohol. Yes, it's a great relaxant -- but it is metabolized so quickly it creates rebound insomnia within the night; it's so fast-acting you'll be up in four short hours.
• Limit caffeine to one cup of coffee in the morning. At age 18, caffeine has a half-life of 4.5 hours, which increases with age. Gradually eliminate caffeine altogether if you have trouble sleeping.

Effective Sleep

Guide to a Good Night's Sleep
If you are having sleep problems, whether you are not able to fall asleep, wake up too often, don't feel well-rested when you wake up in the morning, or simply want to improve the quality and quantity of your sleep, try as many of the following techniques below as possible:

My current favorite for insomnia is Emotional Freedom Technique (EFT). Most people can learn this gentle tapping technique in several minutes.

EFT can help balance your body’s bioenergy system and resolve some of the emotional stresses that are contributing to the insomnia at a very deep level. The results are typically long lasting and the improvement is remarkably rapid.

Avoid before-bed snacks, particularly grains and sugars. This will raise blood sugar and inhibit sleep. Later, when blood sugar drops too low (hypoglycemia), you might wake up and not be able to fall back asleep.

Sleep in complete darkness or as close as possible. When light hits the eyes, it disrupts the circadian rhythm of the pineal gland and production of melatonin and seratonin. There also should be as little light in the bathroom as possible if you get up in the middle of the night.

No TV right before bed. Even better, get the TV out of the bedroom or even out of the house, completely. It is too stimulating to the brain and it will take longer to fall asleep. Also disruptive of pineal gland function for the same reason as above.

Wear socks to bed. Due to the fact that they have the poorest circulation, the feet often feel cold before the rest of the body. A study has shown that this reduces night wakings (Click Here).

Read something spiritual or religious. This will help to relax. Don't read anything stimulating, such as a mystery or suspense novel, as this may have the opposite effect. In addition, if you are really enjoying a suspenseful book, you might wind up unintentionally reading for hours, instead of going to sleep.

Avoid using loud alarm clocks. It is very stressful on the body to be awoken suddenly. If you are regularly getting enough sleep, they should be unnecessary. I gave up my alarm clock five years ago and use a dawn simulator which works by with an alarm to a dimmer switch that gradually turns the light on to full intensity over 45 minutes. I just love it as it is so gentle and if I need more sleep, I get it without being startled or disrupting my adrenals. Almost like a real dawn.

Journaling. If you often lay in bed with your mind racing, it might be helpful keep a journal and write down your thoughts before bed. Personally, I have been doing this for 15 years, but prefer to do it in the morning when my brain is functioning at its peak and my coritsol levels are high (CLICK HERE)

Melatonin and its precursors. If behavioral changes do not work, it may be possible to improve sleep by supplementing with the hormone melatonin. However, I would exercise extreme caution in using it, and only as a last resort, as it is a powerful hormone. Ideally it is best to increase levels naturally with exposure to bright sunlight in the daytime (along with full spectrum fluorescent bulbs in the winter) and absolute complete darkness at night. One should get blackout drapes so no light is coming in from the outside. One can also use one of melatonin's precursors, L-tryptophan or 5-hydroxytryptophan (5-HTP). L-tryptophan is the safest and my preference, but must be obtained by prescription only. However, don't be afraid or intimidated by its prescription status. It is just a simple amino acid.

Get to bed as early as possible. Our systems, particularly the adrenals, do a majority of their recharging or recovering during the hours of 11PM and 1AM. In addition, your gallbladder dumps toxins during this same period. If you are awake, the toxins back up into the liver which then secondarily back up into your entire system and cause further disruption of your health. Prior to the widespread use of electricity, people would go to bed shortly after sundown, as most animals do, and which nature intended for humans as well.

Check your bedroom for electro-magnetic fields (EMFs). These can disrupt the pineal gland and the production of melatonin and seratonin, and may have other negative effects as well. To purchase a gauss meter to measure EMFs try Cutcat at 800-497-9516. They have a model for around $40. One doctor even recommends that people pull their circuit breaker before bed to kill all power in the house (Dr. Herbert Ross, author of "Sleep Disorders").

Keep the temperature in the bedroom no higher than 70%. Many people keep their homes and particularly the upstairs bedrooms too hot.

Eat a high-protein snack several hours before bed. This can provide the L-tryptophan need to produce melatonin and serotonin.

Also eat a small piece of fruit. This can help the tryptophan cross the blood-brain barrier.

Reduce or avoid as many drugs as possible. Many medications, both prescription and over-the-counter may have effects on sleep. In most cases, the condition, which caused the drugs to be taken in the first place, can be addressed by following the guidelines elsewhere on this web site.

Avoid caffeine. A recent study showed that in some people, caffeine is not metabolized efficiently and therefore they can feel the effects long after consuming it. So an afternoon cup of coffee (or even tea) will keep some people from falling asleep. Also, some medications, particularly diet pills contain caffeine.

Alarm clocks and other electrical devices. If these devices must be used, keep them as far away from the bed as possible, preferably at least 3 feet.

Avoid alcohol. Although alcohol will make people drowsy, the effect is short lived and people will often wake up several hours later, unable to fall back asleep. Alcohol will also keep you from falling into the deeper stages of sleep, where the body does most of its healing.

Lose weight. Being overweight can increase the risk of sleep apnea, which will prevent a restful nights sleep. CLICK HERE for my diet recommendations.

Avoid foods that you may be sensitive to. This is particularly true for dairy and wheat products, as they may have effect on sleep, such as causing apnea, excess congestion, gastrointestinal upset, and gas, among others.

Don't drink any fluids within 2 hours of going to bed. This will reduce the likelihood of needing to get up and go to the bathroom or at least minimize the frequency.

Take a hot bath, shower or sauna before bed. When body temperature is raised in the late evening, it will fall at bedtime, facilitating sleep,

Remove the clock from view. It will only add to your worry when constantly staring at it... 2 AM...3 AM... 4:30 AM...

Keep Your Bed For Sleeping. If you are used to watching TV or doing work in bed, you may find it harder to relax and to think of the bed as a place to sleep.
Have your adrenals checked by a good natural medicine clinician. Scientists have found that Insomnia may be caused by adrenal stress (Journal of Clinical Endocrinology & Metabolism, August 2001; 86:3787-3794)?

If you are menopausal or perimenopausal, get checked out by a good natural medicine physician. The hormonal changes at this time may cause problems if not properly addressed.

--------------------------------------------------------------------------------
Related Articles: E-mail to a friend

Too Little Sleep May Accelerate Aging

DAYTIME SLEEPINESS PREVALENT

SLEEP PATTERN MAY INDICATE DEPRESSION

Sleep Deprivation Lowers Percentage of Natural Killer Cells In Blood

Exercise one of the BEST Cures for Insomnia


_________some interesting information______________
Why Do We Need Sleep?
Sleep is not a waste of time. Although researchers are not exactly sure why we need sleep, there are two basic theories:
 Restorative - Sleep enables the body and mind to rejuvenate, reenergize, and restore. As a person sleeps, it is thought that the brain performs vital housekeeping tasks, such as organizing long-term memory, integrating new information, and repairing and renewing tissue, nerve cells and other biochemicals. Sleep allows the body to rest and the mind to sort out past, present, and future activities and feelings.
* Adaptive - Sleep may have evolved as a protective adaptation-finding food in the daytime and hiding at night is easier. Nearly every animal sleeps to some degree. Thus, it only makes sense that predators sleep more than animals that are prey. For humans, the amount and quality of sleep achieved is directly proportional to the amount and quality of the next day's productivity.

Why is Sleep Important?
Sleep is a necessary and vital biological function. It is essential to a person's physical and emotional well being. Studies have shown that without enough sleep, a person's ability to perform even simple tasks declines dramatically.
The average sleep-deprived individual may experience impaired performance, irritability, lack of concentration, and daytime drowsiness. They are less alert, attentive, and unable to concentrate effectively.

Additionally, because sleep is linked to restorative processes in the immune system, sleep deprivation in a normal adult causes a biological response similar to the body fighting off an infection.

Persistent sleep deprivation can cause significant mood swings, erratic behavior, hallucinations, and in the most extreme, yet rare cases, death. The jury is still out on the long-term effects of sleep deprivation on health. Current research in this area is examining the effects of sleep deprivation on the immune system.

A pioneer in sleep research, Dr. William Dement, noted that most undergraduates enter college with some knowledge of personal health, but little to no knowledge of the value of sleep. He suggests that all students should not only learn the importance of physical fitness and good nutrition, but healthy sleep, calling all three the "fundamental triumvirate of health."
What are the Consequences of Sleep Depravation?

With today's increasingly on-the-go, around-the-clock society, more people than ever are sleep deprived. People need a wake-up call, literally, to become aware of how prevalent sleep deprivation is.
In fact, it is estimated that nearly 50% of the adult population in the United States is sleep deprived. This may be attributed to longer work hours and increased commute times. It appears the price of the boost in productivity is a reduction in sleep.

So, what is happening to all of these exhausted individuals? Many tragedies that have been linked to human error were due to exhaustion. Some historic examples of severe sleep deprivation include the Exxon Valdez oil spill, the NASA Challenger shuttle explosion, and the Chernobyl nuclear accident. Unfortunately, accidents can easily happen as the result of any amount of lost sleep.

The most common consequence of lost sleep has become a public health issue - sleeping behind the wheel. One third of all drivers will fall asleep while driving at least once in their lifetime. The monetary cost is estimated at more than $30 billion annually and the human cost is roughly 100,000 crashes, 71,000 injuries, and 1,500 fatalities each year. These figures are probably very conservative due to inaccurate statistics. Moreover, this estimate does not account for other operators "behind a wheel", such as airline pilots, boat captains, and railway conductors.
What is Sleep Debt?

According to Dr. William Dement, sleep debt is created when personal sleep requirements are not met. This is especially true of students, medical residents, busy executives, shift workers, new parents, as well as most of the remaining population. The bad news is that sleep debt accumulates, builds quickly, and does not decrease spontaneously. The good news is that the old adage "You can't make up lost sleep" is not true. Repaying sleep debt requires extra-over and above the usual requirements. In most cases, sleep debt has a natural way of resolving itself. The homeostatic relationship between wakefulness and sleep discourages normal people from becoming dangerously sleep deprived. The body reacts to a lack of sleep by having daytime drowsiness such that an intense desire to sleep induces the person to either go to sleep early or sleep in late.

How Much Sleep Do We Need?
Six to eight hours per day is the average amount of sleep a person needs. That's about one-third of a lifetime! As a population, we sleep about 1 to 1.5 hours less than we did 100 years ago.

Sleep requirements vary from person to person-some people are naturally short or long sleepers. Thomas Edison, Martha Stewart, and Jay Leno have remarked that they sleep less than five hours a night. In contrast, Albert Einstein and Calvin Coolidge claimed they needed ten or more hours per night. Other well-known people such as Ronald Reagan and Winston Churchill took naps throughout the day.

Some experts suggest that the best way to determine personal sleep requirements is by waking up without an alarm clock. The amount of time spent sleeping would be the personal requirement. Other experts suggest that an ideal amount of sleep is the amount needed to feel refreshed and well rested in the morning and alert all day.

Contrary to popular belief, the amount of sleep a person needs does not decrease with age. The reality is that sleep patterns and circadian rhythms change as one ages. Infants spend 50% of their sleep time in non-REM sleep and 50% in REM sleep; it has been shown that deep sleep coincides with the release of growth hormones, necessary for growing children. Adults spend approximately 20% in REM sleep, while elderly people may spend only 15% in REM sleep. Older adults tend to spend most of their sleep time in Stage 1 of non-REM sleep. Consequently, they have less REM sleep and report frequent awakenings.

10 tips for better sleep
Feeling crabby lately? It could be you aren't getting enough sleep. Although the average adult needs seven to nine hours of sleep a night, that number could be hard to come by if you factor in work, taking care of children and managing a household.

Then there are the unexpected challenges that can keep you up at night — financial worries, layoffs, illness or relationship issues.
Compounding the problem is the fact that if you don't get the rest you need, you'll find it even harder to deal with the stresses causing your sleep problems to begin with.

Grumpiness isn't the only result of sleep deprivation. Getting too little sleep impairs memory, reaction time and alertness. Tired people are less productive at work, less patient with others and less interactive in relationships.

Sleep deprivation can also be dangerous. According to the National Highway Traffic Safety Administration, more than 100,000 crashes each year are due to drivers falling asleep at the wheel.
John Shepard Jr., M.D., of the Sleep Disorders Center at Mayo Clinic, Rochester, Minn., offers these tips to help you achieve restful sleep. You don't have to use every tip on the list.
"What works for one person doesn't always work for another," Dr. Shepard says.

Try one or two of the following tips or a combination until you have enough quality sleep to feel alert and well-rested. If these tips don't work, see your doctor. You could have a sleep disorder, such as obstructive sleep apnea, that requires medical attention.
1. Stick to a schedule, and don't sleep late on weekends. If you sleep late on Saturday and Sunday morning, you'll get Sunday night insomnia. Instead, go to bed and get up at about the same time every day.
"You don't need to rely on an alarm clock to wake up when you get enough sleep," says Dr. Shepard.
2. Don't eat or drink a lot before bedtime. Eat a light dinner about two hours before sleeping. If you drink too much liquid before sleeping, you'll wake up repeatedly in the night for trips to the bathroom.
Don't eat spicy or fatty foods. They can cause heartburn, which may interfere with your sleep.
If you get the bedtime munchies, eat something that triggers serotonin, which makes you sleepy. Carbohydrates (bread or cereal) or foods containing the amino acid L-tryptophan (milk, tuna, or turkey) will do the trick.
Don't drink alcohol near bedtime. It may cause you to wake up repeatedly, to snore, and it may exacerbate sleep apnea.
3. Avoid caffeine and nicotine. They're addictive stimulants and keep you awake. Smokers often experience withdrawal symptoms at night, and smoking in bed can be dangerous. Caffeine should be avoided for eight hours before your desired bedtime.
4. Exercise. If you're trying to sleep better, the best time to exercise is in the afternoon. A program of regular physical activity enhances the quality of nocturnal sleep.
5. A slightly cool room is ideal for sleeping. This mimics your internal temperature drop during sleep, so turn off the heat and save on fuel bills.
If you tend to get cold, use blankets. Try sleeping in warmer nightclothes and wear socks.
If you overheat at night, wear light nightclothes and sleep under a single sheet. Use an air conditioner or fan to keep the room cool.
Use a dehumidifier if you're bothered by moist air. Use a humidifier if you're bothered by dry air. Signs and symptoms of dry air irritation include a sore throat, nosebleeds and a dry throat.
6. Sleep primarily at night. Daytime naps steal hours from nighttime slumber. Limit daytime sleep to less than one hour, no later than 3 p.m.
If you work nights, keep your window coverings closed so that sunlight, which interferes with the body's internal clock, doesn't interrupt your sleep.
If you have a day job and sleep at night, but you still have trouble waking up, leave the window coverings open and let the sunlight wake you up.
7. Keep it quiet. Silence is more conducive to sleep. Turn off the radio and TV. Use earplugs or a fan or some other source of constant, soothing, background noise to mask sounds you can't control, such as a busy street, trains, airplanes or even a snoring partner. Double-pane windows and heavy curtains also muffle outside noise.
8. Make your bed. "A good bed is subjective and different for each person. Make sure you have a bed that is comfortable and offers orthopedic comfort," says Dr. Shepard.
If you share your bed, make sure there's enough room for two. Children and pets are often disruptive, so you may need to set limits on how often they sleep in your bed with you.
Use your bed only for sleep and sex.
Go to bed when you're tired and turn out the lights. If you don't fall asleep in 30 minutes, get up and do something else. Go back to bed when you're tired.
Don't agonize over falling asleep. The stress will only prevent sleep.
9. Soak and sack out. Taking a hot shower or bath before bed helps bring on sleep because they can relax tense muscles.
10. Don't rely on sleeping pills. Check with your doctor before using sleeping pills. Doctors generally recommend using sleeping pills for up to four weeks. Make sure the pills won't interact with other medications or with an existing medical condition. If you do take a sleep medication, reduce the dosage gradually when you want to quit.
Use the lowest dosage, and never mix alcohol and sleeping pills.
If you feel sleepy or dizzy during the day, talk to your doctor about changing the dosage or discontinuing the pills.
Determine the quality of your sleep
Insomnia — the inability to get enough sleep — may only last a night or it can last for weeks, months, years or even a lifetime. If you have any of the following signs and symptoms, you may not be getting enough sleep:
 You routinely ignore your alarm clock or snatch a few extra minutes to snooze before getting up.
 You look forward to catching up on your sleep on the weekends.
 You have to fight to stay awake during long meetings, in overheated rooms or after a heavy meal.
 You're irritable with co-workers, family and friends.
 You have difficulty concentrating or remembering.
 It takes you more than 30 minutes to fall asleep at night.
 You wake repeatedly throughout the night.
 You wake up groggy and not well rested.
 Your spouse or partner complains about your snoring or fitful sleeping.
Sleep centers
Many hospitals and medical centers operate sleep clinics to diagnose sleep disorders. These centers are accredited by the American Academy of Sleep Medicine. If you have a sleep problem, your doctor may refer you to a sleep center for testing. The results of these tests will be used to identify your condition so that it can be treated appropriately.
content by:
http://www.mayoclinic.com/http://www.mayoclinic.com/

Re: Some of my collected notes on sleep (Archive.)

Re: Some of my collected notes on sleep (Archive.)

Re: Some of my collected notes on sleep

Re: Some of my collected notes on sleep