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The idea of someone watching you while you sleep is, at the very least, disconcerting. Now picture this: the person observing you is wearing a white coat and is located in the next room, monitoring you because it’s their duty. Even with this explanation, the situation is still rather unsettling.

The idea of sleeping on a strange bed, in a sterilized environment, possibly with monitors surrounding you, and electrodes on various parts of the body. You might wonder what good such a simulated sleeping process might bring. However, that is the standard setup for polysomnography.

What are Polysomnography and Polysomnogram?

Polysomnography translates to the observation of various stages of sleep as the subject transitions from one to another during sleep. The report of this study is a polysomnogram. It is necessary for anyone suffering from sleep-related issues to participate in one since it gives the sleep expert and your doctor a keen look at the abnormalities in brainwaves, breathing or movements during sleep. During a PSG a doctor measures the following.

• Skeletal muscle activity

• Brainwaves

• Oxygen levels in the blood

• Rate of breathing

• Palpitation levels

• Eye movement during REM

The objective of PSG is to measure the changes in the body and the brain of a subject during the transition from NREM to REM. More specifically, between the slow wave (deep) sleep and REM stage.

The Mechanics of sleep and Decoding it with Polysomnography

Polysomnography or PSG includes a complete study of biophysiological changes of sleep. Although the classic PSG study happens during the night, some laboratories accommodate shift workers, delayed sleep onset syndrome patients, and people with circadian rhythm disorders during other times of the day to study their sleep patterns.

It is a comprehensive process that considers many studies including electroencephalogram or EEG (brain activity measurement), eye movement (EOG), muscle activation and activity (EMG), and heart rhythm (ECG). After the scientific discovery of sleep apnea, breathing function tests, and respiratory effort indicators also became an integral part of the PSG test.

The Anatomy of Dreaming

Typically, REM is responsible for most of our vivid and bizarre dreams. We also experience rapid random eye movements in coordination with the visuals. The average sleeper, without any sleep-related problems, should experience about six REM cycles per night. They can switch between NREM and REM seamlessly.

It would be wrong to state that people do not dream during the NREM cycles. However, during this period, our body does not experience atonia or complete loss of muscle control. It is albeit rare. You have most likely experienced NREM dreams more than once. It is not a deep sleep state, and the sleeper wakes up easily upon slight noise or external movements.

The EEG of the brain during the Stage 2 of NREM sleep is intriguing since it shows K-complexes and high-frequency brainwaves, in short bursts. Sleep experts show increasing interest in Stage 3 of NREM sleep. In this stage, people are more likely to dream and experience parasomnias. Since this stage does not impose atonia, there is a chance that people who suffer from parasomnia move about, talk, walk, or grind their teeth while dreaming.

Earlier two distinct stages comprised stage 3, but right now the slow wave sleep and delta wave sleep occur back to back. However, people are less likely to remember their episodes of parasomnia including night terrors, sleepwalking, and sleep talking since the dreams are disjointed and less memorable.

Multi-phasic Sleep and Brainwave Studies

The vividness of dreams during the REM cycle enables us to remember them to the finest detail. The frequency of recollection of such dreams shows that most people tend to dream more during REM phases. Dreaming during the NREM stage usually occurs during the morning hours.

A comprehensive study on healthy subjects without parasomnia involved the segregation of sleep into only REM and only NREM stages. Using polysomnography and EEG, it was clear that when the subjects entered the forced NREM stage, they experienced a sub-cortical activation similar to that experienced during REM stages. That event leads to the genesis of dreams during the wee hours in the morning during regular NREM sleep as well.

Even though we have kept the explanation of NREM and REM stages brief, it is enough to understand that there are several interlinked factors at play here. Sleep is anything but the sweet release and escape into the dream world we thought it would be.

Several idiopathic disorders, secondary diseases, and external factors disrupt the quality of our nightly slumber. In fact, there are people out there, who have not experienced a good night’s sleep in years. Nightmares, night terrors, somnambulism or dream-induced movements plague their nights and keep their co-sleepers annoyed as well.

Why does Insomnia not Warrant Polysomnography?

You must remember that insomnia is the term that describes the gross lack of sleep. In cases of insomnia, people are unable to fall asleep and staying asleep. It is a complex disorder that can increase fatigue-related symptoms, decrease energy, reduce cognitive abilities and induce mood swings.

All in all, people suffering from this disorder are highly likely to feel unsatisfied with their sleep duration and quality. However, sleep experts have not noticed any kind of sleep-related abnormal behavior among insomniacs. Sometimes, the symptoms of insomnia disappear just as unannounced as they arrived. That is a classic case of acute insomnia. In other cases, the disorder persists for days, weeks and even years at times.

Once a person experiences sleepless nights for longer than three months, a doctor pronounces him an insomniac. The usual treatment can be as simple as sleeping medications, or as complex as sleeping behavior therapy, psychological counseling, and supportive medicines, depending on the cause of the disease.

In most cases, chronic insomnia is comorbid, i.e., it occurs as a side effect of other disorders like high blood pressure, hyperthyroidism, dyspepsia, depression, and bipolar disorders. Therefore, the treatment of it is more complicated than acute insomnia. Your sleep specialist will need to speak with you in detail about your sleeping habits, recurrence of sleeplessness, history of insomnia in the family, and discuss the treatment plan in detail.

What is the Necessity of Polysomnography?

As you can understand from this, the inability to fall asleep at a socially acceptable time, remain asleep for the desired duration and waking up earlier than desirable can qualify as insomnia. The signs of insomnia are quite visible, and doctors can find out if you have it once they start learning about your daily habits, including bouts of sleeplessness and sudden awakenings during the night. Diagnosis of it usually does not require sophisticated, comprehensive testing like PSG. Even the usual complaint of fatigue does not demand a PSG.

A comprehensive set of tests like the ones that make up PSG are typically used for the detection of the more complex interlink of disorders including restless legs syndrome (RLS) or periodic limb movement disorder (PLMD), narcolepsy, idiopathic hypersomnia, idiopathic parasomnia, REM sleep behavior disorder (RBD), and sleep apnea. These disorders are quite complicated since they involve multiple stages of sleep, or they are the result of the discomfort caused by secondary diseases of the body.

Although doctors do not run PSGs on people complaining about circadian rhythm disorders, this test can rule out the ones as mentioned earlier. That is a method of detection by the rule of elimination.

What is the Mechanism of a Standard Polysomnogram Test?

The setup and mechanism of the process are quite complicated. A polysomnogram will include the recording of minimum 12 channels. That would require a 22-wire attachment to the patient. The number of channels and wires will vary between two laboratories.

The preference of the doctors will determine the nature of the channels and the placement of the wires. Here’s a brief idea about the minimum number of channel requirements and their purposes.

• Three channels for EEG.

• Two channels measure the eye movements during the EOG.

• The number of channels can vary between one and two for the airflow measurement.

• A doctor may recommend one or two channels for the study of chin muscle tone.

• At least one muscle measures the leg tone.

• Minimum one lead measures the heart rate and palpitation.

• The belts require one channel each since they measure the chest wall and upper abdominal wall movement.

• One channel measures the saturation of oxygen.

All of them accounts for the minimum 12 channel requirements in every sleep clinic.

In most cases, the piezoelectric sensors measure the movement of the belts. Sometimes, respiratory inductance plethysmography replaces these sensors for the same purpose. The action produces low-frequency waveforms as per the inhalation and exhalation. It is possible for this method to give rise to artifacts, especially during the study of obstructive apnea cases.

What are the Critical Parts of a Polysomnogram?

Each channel has multiple connecting wires that lead to the central box. The central box has a direct connection with the computer that displays, records, analyses, and stores relevant patient sleep data. When the subject is asleep, the monitor displays data sets from several channels simultaneously.

Most sleep clinics and laboratories have small video cameras in the sleeping chamber that can observe the patient’s movements and convey their dialogs during sleep-talking to the next room. It is a wholesome system that accounts for all sorts of physical and physiological changes during the patient’s slumber.

Measurement of Brain Activity with EEG

The standard EEG process uses six exploring electrodes. It also employs two reference electrodes, unless the doctors suspect a seizure disorder. In the event of a seizure during sleep, more wires are necessary to monitor brainwave activity. These exploring electrodes go on the possible frontal, central , and occipital regions of the skull. The paste that holds these electrodes in place will conduct the electric impulses that originate from the neurons of the cranial cortex.

These exploring electrodes send the signal according to brain activity that represents different stages of sleep. An expert can easily tell these signals apart depending on which stages they belong. EEG helps in studying the brain activity of the different N1, N2, N3 (NREM) and REM stages of sleep.

EOG Measures the Electric impulses of the Eye Movements

The electrooculogram (EOG) measures the extent of eye movement during the REM sleep. This process uses two electrodes. The expert places them about 1 cm above the outer corner and 1 cm below the lower edge of the right and left eyes respectively. Each electrode picks up on ocular activity. It is possible to detect something as minute and delicate due to the subtle potential difference between the retina and cornea (the latter has a positive charge).

When REM sleep occurs, there is rapid eye movement that alters the potential difference and sends electric signals across through these leads. Therefore, the observers can quickly tell when REM sleep begins and how long it extends.

EMG monitors the Skeleton-muscular Activity

While studying the quality and quantity of sleep, there is no way one can miss out on the study of muscle activation. The classic definition of REM states that during this period, there is a complete loss of muscle activity or the onset of atonia.

NREM period does not have atonia, and it is possible for people to move their body during the N1, N2, and N3 stages. However, people with periodic limb movement disorders and RLS can move their legs even when they are fast asleep. There are several instances when a person has been able to move his or her legs (and sometimes their hands) during sleep.

Such situations indicate abnormal muscle tension that should not have been present during this stage of sleep in the first place. Ever since we were children, we have associated rest with relaxation. It is not wrong to believe that sleep involves complete relaxation of muscles. In fact, when you dream of running behind another person, the only reason we do not run in our real life is that we lose complete control of our muscular activity. You could think of it as partial paralysis unless the person suffers from REM behavior disorder (RBD). In RBD, a person can talk, sit up, walk around, eat and even hit others during his or her sleep.

ECG or EKG Observes the Heart Activity During a PSG

A standard ECG procedure involves ten electrodes. Polysomnogram uses only about two or three for the entire process. The medical professionals usually place one wire under the collarbone, on each side, and one about six inches above the waist on the left and one on the right.

As the heart goes through its systolic and diastolic motions, these electrodes measure the movement. The result is in the form of a graphic wave that has distinguishing features like the P wave, QRS complex, and the T wave. The duration of each motion translates as the troughs and crests on the electrocardiogram.

Any abnormalities in the structure of the wave corresponds to the irregularity in the heart function. Since each node denotes a particular feature of the heart, doctors can figure out the underlying pathology from the ECG.

Measurement of Respiratory Factors

The analysis of oral and nasal airflow is crucial during sleep. People, who sleep soundly, usually do not snore much. On the other hand, people suffering from breathing obstruction can feel discomfort that results in snoring and vocalization (groaning) during sleep.

A pressure transducer usually measures the rate of oral and nasal airflow. The clinician can easily estimate the rates of respiration from this data. Sometimes, patients resort to mouth breathing when there is an obstruction in their nasal airway. It can produce false negatives and often leads to misdiagnosis. When the condition is obstructive apnea, clinicians can identify it as hypopnea.

What do the Experts Record During a PSG?

Video and audio recording serve as sound sources of information about the patient’s breathing and respiration. It is especially useful in studying sleep apnea among patients. A sleep technician can note the snoring problem as moderate, mild, or loud depending on the loudness and frequency of snoring. They usually use a numerical scale of 1 to 10 to do so. Snoring results from blockage of airflow and it can state whether the hypopnea can be obstructive sleep apnea (OSA).

A combination of the results from the numerable tests that form the cohesive PSG process eliminates the possibility of artifacts in the outcome. Misdiagnosis is a distant possibility when there is not enough data from the personal observation of the doctors from videos and audios of the sleeper.

What should I Prepare for During my first Polysomnogram?

In general, the patient needs to come to the sleep clinic. It can be a private clinic or a hospital. The patient needs to go in early (preferably the same evening), so the doctors and clinicians can hook up the channels and wires. Sometimes, the clinicians will recommend a hotel that has facilities to set up sleep studies and allow cameras in the room so that the experts next door can keep an eye on the patient’s sleeping habits.

It takes some time for the patient to get used to the wires and channels. However, you must remember that sleep apnea studies are also typical among children as young as 3 years old. Therefore, it is a safe procedure, and the location only serves the purpose of comfort and not health or safety.

Sometimes, in critical cases, when the patient has shown several artifacts in previous test results, the clinicians may agree to set up the entire mechanism at the home of the patient, where he or she can be a little more comfortable than inside an artificial environment.

Typically, a person sleeps through the night with the wires hooked on to the monitors that generate regular graphs and data. Additionally, the clinicians observe the movements and listen to the snoring tendencies of the participant every second. The patient can usually go home the next morning. However, if the clinician recommends a sleep latency test or excessive daytime sleepiness (EDS) test for the patient, he or she might have to stay another day.

What Does a typical PSG report State?

Once the test is over, the scorer completes data analysis by converting the data into 30-second periods. You can get the following data from any such score.

1. Sleep onset latency. It is the time a person takes to fall asleep after the lights go out. The average sleep latency is around 20 minutes or less for the ordinary person. The interpretation of their sleep-wake state depends upon the patient’s EEG results and not on their personal encounters.
2. The efficiency of sleep. How well did the patient sleep? The usual method of determining it is through dividing the number of minutes of rest by the minutes in bed. The efficiency score usually lies between 85% and 90%. For some sound sleepers, it is even higher than 90%.
3. The different stages of sleep. We know by now that rest has four main stages – N1, N2, N3, and REM. The information on the sleep stages of a patient comes from the seven channels connecting EEG, EOG, and EMG. This data is enough to determine how a person transitions from NREM to REM stages. It will show how long a person spends in light sleep, delta sleep, slow wave sleep, and REM. While the fraction of time in each stage depends on the age, there are other factors like health, obesity, blood glucose, anti-depressants, pain medication, and antipsychotics that can contribute to aberrations in the result.
4. Breathing difficulties during sleep. Breathing irregularities can arise from many factors. Smokers, people prone to allergic rhinitis, simple cough and cold, and bronchitis can all contribute to breathing difficulties. Sleep apnea is different from any of those. It is the complete blockage of breathing for at least 10 seconds that lead to desaturation of oxygen from the lungs. The previous cases we have discussed result in 30% or lesser airflow that can lead to awakening.
5. Sudden awakenings or arousals. We have all experienced this at least once. We have found ourselves wide awake in the middle of the night with no idea what woke us up, or we have woken up confused and gone back to sleep. These can happen due to many reasons including sudden limb movements, environmental noises, and breathing difficulties.  

The other information comes from the movement of the subject in his sleep, the levels of oxygen saturation in his lungs, the cardiac function and rhythms, and the preferred position of the patient.

Once the data is complete and the clinician has scored it based on his observations, they go to the sleep expert. The diagnosis is a complicated process since the medical professional has to take account of the previous medical history, current medication, history of drug and alcohol abuse, family history of insomnia and other health-related information.

Do I Need Polysomnography?

The only person fit to answer that question is your GP and sleep specialist. Sometimes, problems like abnormal movements during sleep that range from pure kicking and punching to the more complex sleep-sex can disrupt regular rest. Apart from lowering the quality of sleep, these symptoms also disturb the life of a couple and disrupt the relationship between roommates.

If you are experiencing any of the following symptoms below, you should speak with your medical expert immediately.

• Restlessness during sleep.

• Holding your breath during sleep and waking up for large gasps of air.

• Excessive sleepiness during the daytime followed by poor quality sleep at night.

• Loud snoring that occurs throughout the night.

• Waking up multiple times during the night with or without valid cause.

These signs can be of narcolepsy, parasomnia, REM behavior disorder, sleep-related seizure disorders, and “sleep attacks” during the day, and continuing discomfort during the day. The latter can prompt the patient to move their legs frequently to reduce the tingling, crawling and burning sensation in their legs.

Sometimes, this kind of discomfort can also attack the upper limbs. RLS occurs in males more commonly than females, although it usually begins in the late middle-ages. Consumption of alcohol, regular intake of anti-depressants and antipsychotic medication, and a history of drug abuse increase the propensity of sleeping disorders. If you identify with one or multiple of these signs and symptoms, you need to seek counsel of a sleep expert.

What are the Risks Associated with PSG?

Children and adults have to undergo PSG from time to time if they complain about recurrent sleep-related issues. It is a non-invasive process that is painless. The nodes attach to various parts of the forehead, neck, chest, and face via a conductive adhesive. The only risk is irritation from the adhesive. However, that goes away quickly with soothing ointments and anti-histamines topically.

What can be the Possible Interpretations of the Result?

Interpreting a PSG report is not a layman’s job. Even if you are curious and you absolutely need to Google the findings, do not rely on your understanding or interpretation skills completely to start treatment or stop the ongoing medication. A team of medical experts including physiologists, sleep experts, and psychologists need to work hand-in-hand to interpret the results of the PSG.

In case you find an abnormality in the results, you might see the following;

1. Breathing disorders that can be the early signs of sleep apnea.  
2. Abnormal daytime sleepiness that can lead up to narcolepsy.  
3. Movement disorders that can be a secondary pathological condition or complex idiopathic RLS or PLMD.  
4. Seizures during sleep that are otherwise hidden and not felt by the patient.

The medical experts need to take a look at your complete breathing and hypopnea profile to determine the chances of you having sleep apnea. The data helps them measure the apnea-hypopnea index (AHI).

What’s the next step After Receiving a PSG Report?

After you get a PSG report, your doctor might state that you have sleep apnea. Since the inference relies on several inclusive and exclusive studies including the AHI studies, there is a reason to believe that you might require a sleeping aid regularly.

Something like a continuous positive airway pressure (CPAP) machine can help you maintain proper pressure in the airway. It will provide complete air supply to your mouth or nose. Even when you are asleep, the CPAP machine will continue to supply positive air pressure to your respiratory tract, so your breathing remains smooth.

To find the correct CPAP setting, another polysomnography might be necessary. The recommendation depends on your adjustment to the initial CPAP settings, the prognosis, level of improvement and the recommendations of the doctor.

What Should I Remember About Polysomnography?

Just like every other medical test and procedure, you need to learn and remember a few facts about PSG.

• It is a test that will generally happen in a clinic or hospital setting. However, upon special request, some professionals set up their machinery and monitors at hotels and homes.

• PSG is undoubtedly non-invasive and entirely painless, but for the first timers, falling asleep with uncountable leads on their body can be uncomfortable.

• You should refrain from drugs, alcohol, and smoke for 24 hours before your PSG.

• The sleep doctors will monitor your brain activity, heart rate, eye movement rate, and muscle activation rate and blood oxygen while you sleep. It is necessary that you go in at least an hour before your appointment to assist them with the preparation.

• You should focus on packing things that define your bedtime routines like your favorite set of pajamas, your eye mask, maybe a snuggie too. Each clinic has its prerequisites and rule. You need to speak with the doctors about what is permitted and what is necessary.

• Remember not to drink caffeine for a couple of hours before the surgery. It can interfere with the slow wave and delta wave readings.

PSG is anything but a simple procedure for the doctors and clinicians to run, but it is indeed simple on the part of the patient. The person needs to act normal and go the sleep at his regular bedtime, so the experts can sit and monitor the different sleep indicators from the next room.

What’s your secret to catching some Z’s every day? Do you dive into a solid 8-hour slumber when night falls? Or maybe you sneak in some shut-eye in the afternoon, or grab a quick nap at your desk during a break? Could it be that cozy pre-dinner nap on the couch is more your style? Your snoozing routine pins down what kind of sleeper you are.

Most of us crave a long eight-hour stretch of sleep. We wait for days on end to be able to get in bed by 11 pm and sleep till 7 am without any interruptions. However, how many among us can achieve it? Over 70% of the American adults are sleep deprived, and it is impossible to catch up during the weekend due to specific commitments that include their children’s soccer practice, extra lessons, weekend parties, social plans, and work from home schedules.

Naps are not Only for Toddlers Anymore

The thought of not getting enough sleep due to work makes us want to go back to our childhood when we had the luxury to deny a nap. What wouldn’t we give to go back to bed in the afternoons or sleep in on Saturday mornings? Alas, that is not an option!

Aside from hitching a ride on a time machine, the only other option is to adopt a more flexible sleeping schedule. It is evident from several research publications that it is possible to divide a night’s rest to multiple parts. It might not even be necessary for the sleeper to spend eight hours in bed every night. Such deliberately fragmented sleep is now famous as polyphasic sleep.

How can you Sleep less Without Feeling Sleep Deprived?

You are likely to think that polyphasic sleep schedules promote sleep deprivation and you are better off with the meager five hours you are getting each night. However, accounts of the veteran Everyman and Uberman sleepers show that it is possible to sleep for only about two to three hours a day and still feel completely rejuvenated.

The objective of complete rest is the replenishment of physical energy and mental health. Sleep deprivation does a number on the physical integrity and mental health. Cases of depression, bipolar disorder, anxiety disorder, and schizophrenia worsen with the persistent lack of sleep.

Moreover, the concept of catching up on sleep during the weekends turns out to be a myth. Regular slow-wave sleep and REM are essential to keep you sharp and functional for the next 24-hours.

How Does the Practice of Resting in Segments Changed Over the Years?

Polyphasic sleep has developed, evolved, adapted and mutated over the last couple of decades. It is difficult to lay your finger on a single type of fragmented sleep schedule that works universally well. Rest is an individual requirement, and you need to have a thorough understanding of your body, mind and sleep habits to find a schedule that fits your bill.

Polyphasic sleep comes in many packages like the Dymaxion sleep, Uberman and Everyman schedules. You will find multiple well-known patrons of each practice. Each sleeping schedule has distinct objectives. However, almost all of these schedules have one common goal – to increase waking hours and yet complete REM sleep every day.

The concept gained popularity through holding the hands of Dr. Claudio Stampi, an Italian chronobiologist. His work focused on the effects of light and dark on the human body. Speaking in more scientific terms, he studied the sleep-wake cycle in humans and its impact on the functions of different organ systems.

How do our Genes tell Time?

In reality, human beings have multiple genes that act as the internal clock. These clock genes respond to natural light to “tell” the time to the body. According to the response of these genes, the melatonin levels in our bodies fluctuate. It is a neurohormone that signals the brain when it is time to fall asleep and when it’s time to leave the bed.

Depending on its concentration we either feel worn, tired and droopy, or we feel active, awake, and alert. As you can expect the hormone levels are highest during the night, it peaks at around 3 am and then begins to decline. Going into deeper sleep means fast degeneration of this hormone by a natural process. The lack of enough sleep causes the buildup of melatonin, and that makes people sleepier and sloppier than usual.

It is understandable that almost all sleeping schedules aim at providing necessary slow-wave and REM stages to all sleepers. That should help in rapid degeneration of this hormone irrespective of the duration of rest and prepare the person for his or her daily hurdles. That again brings us back to the point that the physiological necessities of two people can never be identical.

Therefore, there is no way someone can dictate which sleeping schedule is ideal for you. Sometimes, we wish that picking one would be as simple as choosing a swimsuit or a pair of oxfords, but the reality is rarely rosy. So, you will have to go through the intense exaptation, adaptation, and observation period for everyone in these schedules.

How Does Evolution Support the Theory of Segmented Sleep?

Extensive research on evolution and adaptation shows that all human ancestors are either biphasic or polyphasic sleepers. Generally, humans are supposed to stick to a polyphasic or biphasic sleep pattern. However, we have adapted a monophasic routine due to the social construct.

The nature of the daily school, university classes and office support continuous six to eight hours of sleep. Most offices do not have nap rooms and even think about catching a nap in a Manhattan office seems too bizarre. Only a handful of companies in Japan, few startups in the US, and a couple of colleges are trying to bring the practice of naps to the mainstream.

The history of polyphasic sleep is not ancient unless you consider the possibility of our cave-dwelling ancestors living life on exclusively polyphasic resting systems. Their nature of hunting-gathering lifestyle would only flourish in the presence of fragmented sleep.

However, anthropologists and biologists have not found much evidence on similar sleeping habits among human ancestors who evolved after the cavemen. Since not much is there that can point towards the sustainability of the practice or the possible ill effects of it, thought leaders like Buckminster Fuller have had to experiment with polyphasic sleep throughout their lives to prove its effects.

Slumbers, Naps and Wakefulness Stimulants: an Account of the most Popular Polyphasic Sleepers

While talking about Buckminster Fuller, we cannot disregard the Dymaxion sleep schedule. It is one of Fuller’s most controversial, yet greattest legacy. People have hailed it as one of the most formidable polyphasic sleep schedules, but if you manage to perfect it just as Fuller did, you might be able to go through life with as little as 2 hours of sleep per day.

Unlike Voltaire and Balzac, Fuller has never been famous for his particular fondness for caffeine. Nonetheless, he managed to pull several all-nighters, deliver speeches, and attend inaugurations in the morning. His secret was a strict but bizarre sleeping schedule that he referred to as the Dymaxion sleep.

The name comes from the portmanteau of – dynamic, maximum and tension. It reflects the perseverance, tenacity, and courage with which he practiced this foreboding schedule on himself. On several occasions, he has stated that two hours per day was more than enough sleep for him. He explained that each human being has an inherent reserve of energy.

We rarely ever run out of it, but we do need to replenish it. Think of it as topping off a drink, when you still have a bit left. According to his observation and theorization, we should stop and take a nap at the first sign of tedium. That should top our energy reserve off before it hits rock bottom. Napping for 20 minutes or 30 minutes should be enough.

Napping from time to time instead of engaging in full-fledged sleep is sometimes more than enough. We have all experienced this either during our high school years or in college between classes. Catching a quick shuteye can make us feel renewed and wipe away the fatigue entirely.

When someone can manage to nap for 20 minutes every 4 hours, he or she can eliminate the need for eight-hour sleep. They would spend only about 2 hours per day asleep and have 6 hours more to kindle his hobbies and passion. Power naps are the secret weapons that will help you go through a day without feeling drowsy, confused and irritable. At the end of the year, you will have added over two months (or 3 months depending on the schedule you follow) to a year.

People new to polyphasic sleep will face considerable challenges adopting a new and rather strange routine of power naps that replace long stretches of nightly sleep. However, it is a great blessing for the night lovers, who love to stay up until late working, playing music, reading or just watching their favorite show. No matter how intriguing the prospects of gaining close to 6 extra hours per day are, people need more than external motivation to plow through weeks and months with about two to three hours of sleep per day.

In such cases, mobile applications dedicated to controlling fragmented sleep can be beneficial. Smartphone applications like these usually have alarm settings, immersive activity settings, exaptation and adaptation planning schedules for the beginners. They also come with an extensive database of knowledge on the pros and cons of the popular polyphasic resting practices.

Some evolved smartphone applications can collect the relevant data about your slow-wave sleep activity and sleep quality. You will get a detailed look into your sleep statistics, and that will give you a clear idea about the duration of rest you need and the frequency of these naps.

Several wearable gadgets have also started polyphasic sleeping scheduling. These are effective ways to bail on endless slumbers and adopt a more time-budgeted resting routine for your daily boost of energy. There are simpler versions of these applications as well, that can give you a visual guide for the onset and offset of sleep. You can input the time you need to wake up in the morning, and the calculator will tell you the exact distribution of your nap times throughout the day and night.

Is Segmented Sleep the same as Polyphasic Sleep?

Segmented sleep is not always synonymous with polyphasic sleep. In most places, segmented sleep refers to different forms of biphasic sleep. When we say different types, we refer to the two most common forms – siesta sleep and equally distributed segmented sleep at night.  

Siesta

Siesta refers to an hour or hour-and-a-half of afternoon sleep. Most people in the US might not be aware of it, but it is a prevalent practice among the residents of Spain and other Southeast Asian countries to take a short nap in the afternoon.

If you visit Spain, you will notice that their shops and other businesses remain closed for at least 2 hours in the afternoon. That is the time the operators and owners go for lunch and sneak in some quick rest before returning to their business in the early evenings.

The same is true for shops and trades in India, Bangladesh, and a few companies in Japan. Siesta boosts the energy reserve so that the people can return to work with renewed vigor. The afternoon nap is a common practice for the hotter climates where business is rather slow, post noon.

Equally Segmented Sleep

You might not find this in popular practice right now. However, historians and behaviorists suggest that it was a common practice in 15th and 16th century France. People would go to bed early, then wake up at around 2 am for prayers, writing journals, reading books, studying or sex, then go back to bed at approximately 4 am. They slept in two equal fragments of four hours each.

Philosophers and religious bodies believed that the two hours in between the resting periods was conducive to creativity. This sleeping behavior depended on the local lighting patterns, times of sunset and sunrise, and the adopted behavior of the region. The segmented sleeper got between 6 hours and 8 hours of sleep per day.

Triphasic Sleep: The Underdog of Polyphasic Sleep

Triphasic sleep is something we don’t hear about much. It is indeed a form of polyphasic sleep since it involves more than two separate segments. Life made this sleeping popular among the millennials.

While it is a little odd as compared to the biphasic patterns, it is also quite simple. The exaptation process is almost nil in this practice. Even without it, the adaptation only takes a couple of days. Once you manage to master your triphasic resting routine, you can expect to gain about three to five hours more per day.

Next, we finally enter the realm of the much-feared and much-admired polyphasic sleep. Polyphasic patterns can have various types and subtypes depending on the duration of the breaks and naps. Each model has a different objective, but they contribute to several extra hours of wakefulness per sleeper.

What is the Everyman Schedule?

First, let us try to understand the everyman 3 schedule. Puredoxyk came up with the idea and the name, right after the coined Uberman. The everyman schedule has changed quite a bit since people first started practicing it. The original plan involved a three-hour core and three repetitions of twenty-minute naps.

These napping sessions correspond to the crests of alertness that naturally occur throughout the day. The circadian rhythm and ultradian rhythm keep us swinging on the highs and lows of sharpness in a twenty-four-hour period.  

Our retina acts as photoreceptors for our circadian clock genes. With the help of them in coalition with our liver, our body can determine the time of the day relatively easily. The slow-wave-sleep pressure increases between 3 pm and midnight. Then the REM pressure increases from 3 am to about noon.

Therefore, you are likely to experience a better-quality core sleep in the evening and morning core is not going to be restorative at all. When you hit the hay around dusk, your chance of getting proper delta sleep is much higher than napping in the morning. As a result, the 3.5-hour core is more suitable than 3-hour core sleep for most people.  

Here’s a very regular everyman schedule you can try if you are new at it.

• Core sleep: 9 pm to 12:30 am

• Nap: 4:10 am

• Nap: 8:10 am

• Nap: 2:40 pm

As you can see here, the core sleep duration is perfectly 3.5-hours, and it is during the dusk. Now, a lot of people might ask if it is at all possible to fall asleep by the clock since timing is of great importance here.

Well, it takes a little time to get used to. No everyman sleeper could perfect their schedule at one go. It takes numerous errors and missed alarms to be able to gain those six extra hours per day.  

How to Avoid the Zombie-mode During the Everyman Adaptation?

According to several everyman followers, setting two alarms during your exaptation phase can help you. You should always place them at 3-hours and 3.5-hours respectively. It will prevent you from entering the most dreaded zombie-mode during the daytime when you have work to do.

Restricting the core to a couple of hours within dusk should do the trick. On the weekends, you can push it back an hour or two. It is significantly more effective than going to bed late every day.

What is the Uberman Sleep?

Next, we come to the favorite Uberman schedule. Puredoxyk coined this term as well, and quite honestly, this schedule is ideal for the ‘Ubermen’ we see around. It consists of six evenly spaced 20-minute naps throughout the day.

Now, there is not much data on the health implications of this schedule, but it is safe to say that not everyone can quickly adapt to this one. Adjusting to a biphasic or triphasic sleep is much more comfortable than practicing the Uberman sleep. Although, you will find several accounts of “Ubermen,” who have successfully done this for over a year or two. By far, these people have not reported any adverse effects to this practice.

Apart from indomitable determination, you will require a human alarm system to follow this sleeping pattern. Without external help, it is almost impossible to wake up after 20 minutes of rest and to work for close to 3.5-hours, and nap for another 20 minutes.

How to Overcome the Primary Challenges of the Uberman?

The most testing part of the Uberman schedule is the exaptation process. It requires the sleeper to remain awake for a stretch of 24 hours to 36 hours.

According to the experts, who have done this before, after this initial phase of staying awake, you will feel a “second wind” or a fresh burst of energy? That is when you should try to catch your first 20-minute nap. At this point, you should start taking such naps every 2 hours or so for the next 4-5 days. That should regularize your REM stages so that each resting phase corresponds with REM.

Adaptation without exaptation is not a good idea for anyone. Even if you are a diagnosed insomniac, you should first try the exaptation before moving to the next step. You should nap every 3 to 4-hour interval. Exaptation can prevent the infamous “zombie-mode” from setting in. It might take you between 3 weeks to 4 weeks to adapt to this schedule. However, some people take significantly longer. Even when you feel that these 20-minute rests have become the norm for you, your body will continue to adjust to this new schedule for months.

Why is the Uberman Schedule Demanding for Most?

Before you jump on board thinking about the five long hours of extra time you will get when you manage to adopt this routine, you should think about the feasibility of the method.

Science states that the necessity of rest per individual depends on their genetic makeup. Only about 5% of the people in the world can survive healthily and remain completely functional with only five to six hours of sleep. That means lesser than that 5% can get by with only naps throughout the 24 hours.

There’s another way to minimize the challenges the equidistant Uberman with 6-naps puts forth. You can try resting for longer at night. That is a form of non-equidistant Uberman, and it escapes the SWS crash the traditional Uberman faces.

Taking longer naps of 40 minutes instead of two short 20-minute naps can help your brain transition into REM from SWS in a natural rhythm. According to the new Uberman variants, you can indulge in longer naps at dusk.

What’s the Dymaxion Sleep Schedule?

The Dymaxion schedule has been trending for the last two decades. Buckminster Fuller made this schedule a part of his legacy. He was famous for not sleeping much and indulging in several fields of work at the same time.

He stated that he found all the extra time from the practice of this fantastic schedule. However, recent research shows that people with one or multiple active copies of the DEC2 gene can successfully attempt the Dymaxion. Sadly, that means only 1% of the world’s population can succeed at it.

It is a bit more controversial than the Uberman although it has identical sleep-wake hours. It lacks some of the significant advantages of the Uberman and Everyman schedules. Thus, not a lot of netizens have found it as enticing or practical. In the case of the Uberman, the sleeper can enjoy a frequency advantage. That means he or she can frequently get the much-required REM sleep when he or she shuts the central unit down.

It reduces the sleep pressure. On the other hand, Dymaxion sleep encourages less frequent REM sleep, and it is not as practical (or user-friendly) as the other ones. There is a large chunk of REM and lesser frequent REM naps. It does not dissipate the building sleep pressure. The chances of sleep deprivation and crashing are significantly more with Dymaxion than it is with Uberman. The fatigue buildup for any Dymaxion sleeper may be a lot higher than Everyman and Uberman sleepers.

What is so Great about the Dymaxion Sleeping Schedule?

As per the notes and practices of Buckminster Fuller, the founder of Dymaxion sleep, it should ideally consist of 4 equidistant naps for 30 minutes. It translates to about 2 hours of sleep per day only.

Just like the other well-known proponents of equidistant naps like Salvador Dali, Leonardo da Vinci and Edison, Fuller never felt bogged down by fatigue during the daytime. He was an inventor, thought leader, and entrepreneur, who was always on his toes. Fuller had mentioned it several times that sacrificing regular 7 to 8-hour sleep had helped him stoke his creativity. As a result, he was never bored and never tired.

Modern followers of Fuller’s theories have developed new Dymaxion routines that are more realistic than the previous one. It pays heed to the increase in sleep pressure and the requirement of SWS sleep after dusk. Therefore, instead of practicing four equidistant half-an-hour naps, the neo-Dymaxion sleepers adopted a routine that allowed 1.5 hours of sleep during the nightfall, a 30-minute nap in the morning and afternoon, and a 20-minute nap in the evening.

Why should you speak with someone before starting your new sleep schedule?

So far, you have seen the personalization and adjustment of several popular polyphasic schedules according to the convenience of the sleeper. You should never attempt a new program because of your significant other, friends or family member is trying it. On the other hand, when you share the fact that you might be seeking a new sleeping schedule that involves short bursts of naps instead of long sleeping hours, your family and friends will try to talk you out of it. It is imperative that you have enough information about the kind of polyphasic schedule you are working on to convince them. You need at least someone by your side to help you during the exaptation and adaptation process. Adapting a new schedule is impossible with eye masks and alarms alone. You need human help (can be a parent, friend or SO).

What should you always consider before attempting controlled fragmentation of sleeping hours?

You must remember that staying awake for the first 48 hours is not even the beginning of the challenge. Yes, it has been possible for super-humans like Randy Gardner and Peter Tripp to stay awake for over 11 days and eight days to set world records in 1965 and 1859 respectively, but for the most of us, it is impossible to stay up all night studying, give an exam, and party all night. Staying up for over 24-hours is enough to send us into the zombie-mode. When doctors monitored the heart rates and brain waves during these phases, they discovered some staggering (but quite expected facts) –

1. The core temperature falls below normal
2. The heart rate increases
3. Blood pressure increases
4. Alertness drops
5. Melatonin levels are on the rise
6. Cortisol levels are on the rise
7. Immune cell activity falls
8. Motor activity reduces

Several other measurable parameters change due to the lack of enough sleep. Therefore, throughout the exaptation and adaptation process, when you are experiencing some form of sleep deprivation, you will face these challenges consistently.

People who have undergone major surgeries in the recent past, patients recovering from viral infections, children and teenagers, those with high blood glucose levels or hypoglycemia, persons suffering from and blood pressure irregularities should never attempt polyphasic sleep. If you have any sleeping disorder, including insomnia, advanced sleep phase or delayed sleep phase syndrome, do not practice fragmented sleep.

Biphasic sleep might be a good idea for them though since a siesta can help them feel fresh, rested and it can boost the healing mechanisms in the body. Taking an afternoon nap also takes care of the leftover melatonin levels. Additionally, if you are taking prescription pain management medications, a short nap in the afternoon will take care of the sleep-inducing properties of the medicines.  

Sleep is commonly linked with rest, lazy Sundays, and unexpected free days that encourage us to stay in bed a bit more than usual. It has turned into a preferred activity for numerous adults, who rarely get the chance to take a break from their work and multiple duties. Remember how, when we were kids, our parents had to exert effort to persuade us to nap in the afternoon? It is only in hindsight that we realize the valuable chance we overlooked to delight in afternoon siestas.

Today, adults crave the opportunity to grab some much-deserved rest during the day and night, before it’s time to start the rat race once again. Sleep has become a precious commodity that pharmaceuticals sell in expensive bottles.

According to a study, over 70% of the US adults do not get enough sleep. Some of them wake up repeatedly due to recurring nightmares, breathing difficulties, leg cramps, and associated problems. Most of the rest deprived souls believe that they will be able to catch up on sleep “the next weekend.” Adults, teenagers, and young kids are victims of deliberate sleep deprivation.

It starts out as something innocent and manageable, but with constant abuse of resting schedules, it takes only a couple of months to become a sleeping disorder.

What Should You Know about REM Stages of Sleep?

Proper rest is significant for every mammal with a brain structure similar to their human friends. In fact, the structure of sleep is conserved among higher mammals. According to human sleep studies, regular rest consists of several stages. It is not as simple as falling asleep and dreaming about Zac Efron until you wake up.

Even a child’s rest has multiple complicated steps. However, the distribution of the stages varies as a child grows up into an adult. Infants and toddlers experience about 80% of their sleep time in the REM stage. Adults only spend about 20% to 25% in REM (Random Eye Movement) sleep.

As you drift off to sleep each night, your brain enters the NREM (non-REM) sleep stages first. After four such NREM stages, the mind enters the REM stage. Some people even begin dreaming almost immediately after falling asleep. However, dreams during the REM stage are unique.

These dreams are more vivid than others, and rapid intermittent eye movements accompany these images. Research shows that these linear movements of our eyes may have something to do with the vivid images that our brain conjures. Studies also link these image formations with memory construction. Without enough REM sleep, it would be impossible for anyone to remember and recollect details correctly.

Interestingly, the REM stages increase in duration as we reach waking time. Each successive phase is longer than the previous one. Scientists have studied the intensity and extent of each period through electrooculography (EOG). This process measures the rate and scope of the movements of the eyes.

Observation of several REM sleep study subjects shows us that the action is intermittent and not constant. The eye movement during the REM stages has a direct relationship with dreams and memories. However, their exact function is still a mystery to modern sleep study experts. REM also show a significant correlation with spikes in the brain wave activity, and they have direct links with the stimulation of the visual cortexes of the brain.

Why do Experts call REM “Paradoxical Sleep”?

The brain wave during REM is typically slow. It is a part of the slow wave activity that characterizes restorative sleep. They consist of low-amplitude, mixed-frequency brain waves. Experts often refer to this stage of sleep as paradoxical since its brainwave activity is very similar to the waking stage of a human being.

Sawtooth waves comprise the wave activity of REM sleep.

Beta waves, alpha waves and theta waves make up the total wave composition that reflects a high level of energy consumption and oxygen take-up. As a result, the rate of respiration during this stage increases and almost reaches that of wakefulness. The core temperature reaches ambient temperature, and blood pressure tends to increase as well.

These factors can help explain why people face difficulty in entering REM with sleep apnea and associated sleep disorders. The increasing rates of oxygen consumption lead to rapid breathing. People suffering from sleep apnea, without CPAP assistance ( Continuous Positive Airway Pressure ), risk breathing difficulties when they enter paradoxical sleep. Our muscles tend to relax when we are asleep, but during REM, we lose complete control over our muscles.

Neurologists and sleep experts often compare this to paralysis and atonia. The part of the brain that sends impulses to the muscular neurons experiences complete suppression. Only those that control ocular movement, breathing, circulation and diaphragm rhythms remain active. The beginning of this suppression mechanism occurs at the pons via the release of norepinephrine.

At a neurological level, REM sleep begins with the secretion of acetylcholine. The levels of this neurotransmitter remain high during wakefulness and REM sleep. It makes neurologists believe that acetylcholine is imperative for memory formation. An acute deficiency of acetylcholine points towards difficulties in memory formation and information retention.

Serotonin or the happy hormone in our brains have the power to inhibit proper restorative sleep. People with serotonin-dependent depressive disorders often experience severe challenges in meeting their daily REM requisition. In fact, surgical elimination of serotonin production sites can eliminate REM sleep. It shows that acetylcholine activation and norepinephrine secretion are not enough to begin the REM stage. Complete deactivation of “wakefulness” is mandatory for REM.

How is REM sleep a contradiction of its own?

Learning the mechanisms of REM sleep is not the confusing part. Finding out what the lack of it does to people is. Numerous studies show that the lack of it has a handful of effects on complex human behavior. People, who do not get enough restorative sleep for days on end show impaired learning, compromised memory and the ability to complete complex tasks. Such profound effects may be characteristic of chronic sleep apnea, but for most parts of the population, these effects are much less intense. Our brains have an exceptional rebound mechanism that can make up for the lost REM activity. When you do not experience enough REM sleep during successive nights of rest, your brain enters a state of rebound REM.

The original duration of a REM stage is between 90 minutes and 120 minutes. During rebound REM, the period can increase by about 20%. A rebound state may be as long as 24 minutes or more. You could think of this as an adaptive mechanism that makes up for the loss of restorative sleep. That is what forms the fundamental principle of all kinds of polyphasic sleep patterns. When the polyphasic sleepers deprive themselves of enough REM night after night from forceful awakenings, their brains delve into a rebound mechanism immediately after they go for a short nap in the next three or four days.

Can REM Rebound Hurt Your Health?

It is very common in patients undergoing CPAP titration. Untreated sleep apnea results in acute sleep deprivation. When people experience CPAP titration for the first time, they tend to enter a stage of a long REM rebound. Restorative sleep leads to heavy breathing and fast respiration rates. Therefore, people with severe obstructive sleep apnea (OSA) face a more significant threat from REM rebound than the general sleep-deprived populace. They are likely to enter deeper stages of restorative sleep, especially during the later portions of the titration. The type of architecture of restorative REM during the later phases of CPAP titration makes it more challenging for the OSA patients.

People do not wake up after each REM stage. However, cats and dogs do. In fact, almost all mammals, who live in the wild experience intermittent stages of wakefulness after each REM phase. These are the periods of “micro-awakenings” that intersperse sound sleep for most feline, canine and ungulate species. Research into their sleep behavior shows that it might be an adaptive mechanism that ensures the safety of their cohort while the other members sleep.

The windows of micro awakening help them survey their surroundings and weigh the threats from their predators before they nod off again. Depending on the extent of sleep animals require, an individual member can wake up from 6 to 8 times during their slumber.

Why do Some People Experience Disturbances during REM Sleep?

There are only a handful few in the world, who do not remember their dreams at all. Most of us remember them vividly and often recount the curious ones to our friends. Unless you cannot remember your dreams at all, you can be sure that you are getting REM sleep.

Nonetheless, there are a few unlucky ones, for whom rest is not just a cerebral experience. It is also a physical experience since they have to act it out during sleep. It is more common among children than it is among adults. Children often talk, move and walk in their sleep. Enacting dreams is not as odd for children as it is for the grownups. In a majority of the cases, these children grow out of this habit by the time they enter their teens or early twenties.

The problem of enacting dreams becomes dangerous when adults “pick it up” in their late teens or early twenties. Sometimes, people in their late 40s and mid-50s begin to move around, speak and walk in their sleep suddenly. These are telltale signs of REM-related sleeping disorders. Psychiatrists, psychologists, and sleep behaviorists refer to this as REM sleep-related behavior disorder (RBD).

The issues take a more severe turn when the RBD sufferers engage in physical harm, attacks or sexual acts in their sleep. Unattended cases of RBD have shown instances of adults unlocking their doors in the middle of the night or driving to a 24-hour store and wandering aimlessly on the streets. It is possible since these people do not undergo atonia and they can control limb movements during the REM stages.

When children go through night terrors, adults often try to calm them down by talking to them or shaking them awake. When adults experience such instances, it is more difficult to overpower them physically. Studies show that jostling sleepwalkers and RBD sufferers from deep sleep can harm them physically and mentally. Apart from removing sharp items, locking the windows securely, keeping the keys away and contacting a sleep expert, there is nothing much a concerned family member or friend can do.

Sleeping on the same bed with someone suffering from RBD is challenging and risky. The co-sleeper can experience physical injuries due to unpredictable movements. However, if you have a family member, who suffers from chronic RBD, you need to put your annoyance on the back seat and speak with a sleep expert for their proper treatment.

The cause of any REM behavior disorder can be complicated. Several interlaced factors can contribute to RBD, and those include genetic predisposition as well. Other factors include stress from daily routines, recent trauma, brain surgeries, brain tumors, depressive disorders, other psychosocial disorders and neurodegenerative disorders. Some medications like serotonin-modulating antidepressants, new opioid, and drug withdrawal therapy can induce RBD.

How do Experts Diagnose RBD in Individuals?

Studying REM is now simple with EOG and determining the presence of RBD in an individual is now equally quick with additional tests. The aim of most of these diagnostic tests is to study the physiological responses and signals of REM. Here are a few ways experts will determine if you or your loved one has RBD –

They will speak to you. There is no better way to find out if a person moves in their sleep than to ask their partner. If you move around, it is bound to wake your co-sleeper at one point or another. Once you and your partner can attest to the fact, experts can push further and recommend the diagnostics necessary for the process.

Thorough physical and neurological tests. A complete neurological test and physical exam will reveal if you have a predisposition towards RBD. It can also state if you have any other sleeping disorder that is masking itself in the form of RBD. In several cases, narcolepsy and sleep apnea show symptoms identical to RBD in adults.

Polysomnogram. Apart from electrooculography, doctors perform a polysomnogram on their patients to see how they sleep through the night. During polysomnograms, doctors may ask you to sleep over at a sleep clinic or lab. They will hook you up to monitors via sensors on your head, arm, legs, and chest. These leads will help them monitor your brain activity, limb movements, vocalizations, heart activity, and breathing.

Usually, multiple studies are necessary, since sleeping in a sterile environment like a sleeping lab is different from sleeping in a bedroom. If you have chronic breathing difficulties and REM awakenings in your bed, you might be suffering from severe allergic reactions unknowingly.

It is possible that you will sleep much better in a sterile environment than you would in your bed. Contrary to this, people have also reported feeling uncomfortable and sleep-deprived in clinics. Doctors sometimes make an exception and agree to set up monitors at home for critical cases.

What the Present Medical Treatments for REM Sleep-related Behavior Disorder?

Apart from physical safeguards, there are other pharmacological indications of RBD. Thankfully, the advancement of medicine has enabled people to experience a better quality of sleep irrespective of their REM challenges.

Melatonin: Melatonin is the human sleep neurohormone. Although human brains should produce this molecule naturally, not every person has enough supply of it. Therefore, doctors prescribe melatonin as a supplement. In several states, melatonin is an over the counter (OTC) product. You should be able to find OTC form of this naturally occurring hormone at any pharmacy. However, you should always consult an expert before beginning the dosage.

Clonazepam: Clonazepam has been one of the longest standing arch enemies of RBD. In fact, clonazepam and its other forms can combat any REM disorders in adults. It is not a medication for children. It is helpful for treating anxiety and chronic fatigue syndrome. However, it is not free from unpleasant side effects like worsening sleep apnea, decreased balance and coordination and daytime sleepiness.

While doctors keep investigating the other possible causes and treatments of REM sleep-related disorders, you should talk to your sleep specialist regularly. That will ensure that you are receiving the latest treatment and medication with the best possible benefits.

Before heading to a sleep clinic and spending a fortune on these fancy tests, you may want to consider the possibility of a false alarm. To rule out the possibility of a false positive, you can opt for smartphone applications, smart wearable technology, and headbands that can record your sleep duration, quality, and movements.

Millions of people around the world use these devices with sleep applications including white-noise generators and melatonin monitors to regain control over their sleep schedule. Always remember, these methods do not replace professional guidance and care. These are additional procedures that can give you the peace of mind before you step into a clinic worried about finding no treasure at the end of the hunt.

A Layman’s Take on REM and non-REM Sleep

You must have heard how your father could sleep through a blizzard and how your mother would wake up at the noise of leaves falling on the roof each night. While we were children, it was strange for us to believe that people could wake up to the sound of footsteps or falling leaves. For a few lucky ones, it is still unbelievable. However, most adults have faced the brunt of light sleep by now. It is a rough transition that finally lets us know that we have entered the adult stage of our lives.

Most babies and children sleep like a log. They can sleep through home reconstructions and the sound of jackhammers outside their window. Their blissful sleep is deep, and they spend most of their times dreaming. The incredible power of the child’s brain syncs the surrounding noise within the dream and allows them to stay relaxed even when there is possibly a parade outside.

It usually happens during the deep sleep or slow-wave sleep stages. It consists of the N3 and part of the N4 stages of non-REM sleep. It shows a lack of eye movement and the presence of muscle tone. It is an intrinsic part of memory formation in all ages.

These are the basic categorizations of deep sleep and light sleep most people experience. Light sleep is a form of non-REM sleep that makes up for 80% of an adult’s resting time. For children, REM sleep or deep sleep is much longer. Infants can sleep for about 16-hours per night, and they will be in the REM state for about 12 hours per day. Unless you baby has colic or some other physiological discomfort, he or she should sleep for 14 to 16 hours.

REM sleep is vital for their rapid growth, the formation of the cognitive and logical part of their brain, and proper rest. If you see your newborn waking up every 20 minutes to an hour, you must consult your pediatrician immediately. The same is valid for adults. Those, who do not experience enough delta sleep and REM sleep, experience impaired judgment, compromised cognitive abilities, and enhanced fatigue.

These are common effects of sleep apnea, sleep deprivation and shift-changing work that directly affect the sleep quality of individuals. The recurrence of REM and delta-sleep scarcity increases the chances of developing different types of cancer, Alzheimer’s, diabetes, heart problems and breathing problems.

Several studies have shown a direct link between the accumulations of beta-amyloid protein complexes (plaques) on the brain. These destroy the neuronal network and cause the deterioration of memory in adults. If a person’s genetics predisposes him to neurodegenerative diseases, the lack of enough deep restorative sleep can increase his chances of developing the disease in the future.

How to Gain Control over your REM Duration and Quality?

Unless you have been living under a rock for all these years, you must already know that the architecture of sleep is not as flat and dull as we surmise it to be. There are two primary stages – REM and NREM. These have sub-structures that include N1, N2, N3, and N4.

While N3 is a part of the deep sleep stage that involves delta wave activity or slow waves, N4 is the REM stage that helps with memory reconstruction. Rapid eye movement or REM sleep has a restorative function for the body and the brain. Therefore, it is only natural that people want to gain better control of the onset of it and its quality.

1. Exercise

It is no secret that the lifestyle we lead reflects directly on our sleep quality. The amount we work out each day and the kind of circuits we perform affects our sleep. Working out for about 20 to 40 minutes per day can help regulate your melatonin levels well, reduce the tendency to binge on sugary food and improve your body’s core temperature that can aid REM actively.

2. Regulating environmental temperature

While we are in the REM state, our core temperature falls significantly. We are unable to control it. It is easier to understand the sudden drop from the perspective of coldblooded creatures, which need an external source of energy to remain warm during the colder months.

Many RBD patients invest in smart sensors that determine the body temperature and adjust the temperature of the air conditioner to prevent rude awakenings. You can also time your AC to switch off at a particular time before it freezes your toes off. The reverse is advisable for people living in warmer climates.

3. Avoid certain food items

We all know about the eponymous enemies of sleep including sugary food and caffeine. The latest research shows that fatty food can take a toll on how you nap and rest throughout the night. Eating a bulk of deep fried and saucy food can keep you up for long, or it can force you to wake up repeatedly due to upheavals of your metabolism.

Caffeine stimulates wakefulness and Voltaire is known to have had 50-odd cups per day. Unless you are aiming at breaking his alleged record, you need to stay away from it post-evening. One or two cups of coffee are typical for the adults of the 21st century, but always have the last cup by 6 pm. Caffeine has a long half-life, and espresso at 8 pm can keep you up until 1 am.

4. Alcohol is not sleeping medication

There is no greater enemy of proper rest than alcohol. Thanks to Hollywood blockbusters and the glitz lifestyle, many US adults have the habit of going for a nightcap before they hit the hay. Our parents, grandparents and even their parents may have believed in the efficiency of a highball to knock us out like light, but they did not consider the after-effects of the delicious poison.

Apart from waking up to pee in the middle of a freezing night, the alcohol in the body can prevent your mind from entering REM altogether. Alcohol suppresses the release of the sleep hormones necessary for sound restorative sleep. You might find it easier to fall asleep initially after consuming enough liquor, but your chances of waking up after a couple of hours increase drastically.

5. Regulate your sleeping habit

What do you need more than diet and coffee every day? You need to regularize your resting schedule. Begin by going to sleep about 30 minutes earlier than usual. That will give you enough time to mull over the day’s happenings and recount the next day’s tasks.

Always let the thoughts flow freely before you float into a deep sleep. Having enough time to indulge in deliberate thoughts, imaginations and predictions will help you relax your mind. You will always know that you have time in hand for completing your rest and waking up on time for office. Unless you accommodate an extra half-an-hour into your sleeping routine, you will never learn the pleasures of true relaxation post-sleep.

6. Check your mattress

It might sound too trivial, but the quality of your mattress determines how well you rest each night. The number of allergens in your bedding, the hardness or softness of it and its age dictate the level of restoration. Mattresses tend to lose their support over the years. Some of them require replacement after 6 to 8 years.

Check the manufacturing date of yours to find out if it is still usable. Children grow up faster, and they need sound sleep. Therefore, their mattresses require regular cleanup, maintenance, and replacement. Super hard or excessively soft bedding can hinder REM by causing sharp pains and discomfort. If that is the case with you, you should try memory foam or orthopedic mattresses to assist better sleep.

No matter how acute your problem is and how efficient you are in self-diagnosis, it is never advisable to try OTC treatments for sleep apnea or RBD. All forms of sleep deprivation require medical attention. Chamomile tea, jasmine infusions, aromatherapy and relaxing spas can help you find some relief from the stress and fatigue building up over the days.

In most cases, these methods of ineffective in inducing or improving REM sleep in patients. In short, there is no cheaper or easier replacement for expert diagnostics and care for REM sleep disorders. If you think you might have one, you can begin by installing sleep monitor applications or buying pocket-friendly wearable technology. However, always know that sleep experts and medical experts should oversee the final treatment.

Life and efficiency tips have become incredibly popular lately. Tips claiming to revolutionize the way you exist, eat, celebrate, and work are flooding every part of social media and blogging websites. However, despite the hype surrounding these clever strategies, people throughout the United States are lamenting their lack of time to accomplish their daily tasks.

As a result, their sleeping time is compromised as they try to squeeze in the remaining tasks for the day. Less than 65% of the US adults get sufficient sleep per night, and the lack of rest reflects adversely on their productivity. That makes us wonder if it was always like this in the previous decades. When there were no smartphones and wireless network invasions, did people still complain about not getting enough shuteye? How much does the uber-competitive nature of the modern society and workforce have to do with sleep deprivation that plagues the 21st-century adults?

The millennials and Generation Z are always talking about fatigue, stress and related symptoms. Medical professionals are coming across a stunning number of cases that point towards excessive physical exertion and mental strain. All of these cases led to the development of the new and time-saving sleeping habit, which foregoes all forms of eternal slumber.

The new sleep pattern in town encourages people to break their long hours of unproductivity into shorter durations of rest. Sometimes, people do not sleep for a continuous eight hours for days. They sleep for two-hour bursts throughout the day to make the most they can from the hours. It’s no longer a fad living in its glass castle in one corner of the web. Polyphasic sleep has its own community, multiple fan pages, dedicated books, research papers and even a Reddit community!

Nikola Tesla, Leonardo da Vinci, and Salvador Dali have popularized the concept of “eccentric” sleep, where they would only sleep for a few minutes at a stretch. The exact duration and variation of their naps are not precise, except for excerpts from Vinci’s notebook, where he kept detailed logs of his sleeping habits. That kind of a resting pattern was not accessible. The majority of the population prized their sleep and did not see the point in sleeping in fragments to invest more time in frantic bouts of creativity.

Do you need to master polyphasic sleep for enhancing productivity?

Over the last couple of years, people have tried to perfect the segmented sleeping patterns. Yes! Multiple types of short-burst sleeping patterns involve varying durations of core sleep and short naps. One of the most popular versions consists of a core 90-minute sleep and 20-minute naps throughout the day to supplement the energy supply. The length of the resting phases can vary significantly. Therefore, people can spend between 3-hours to 7-hours sleeping during a day. The more dedicated and challenging form of divided sleep consists of regular 20-minute naps throughout the day without a core sleeping phase. During this pattern, people spend about 2 to 3 hours of sleeping time per day.

One of the leading studies on non-conventional sleeping patterns states that restricting your brain and body to short bursts of sleep throughout the day, instead of committing to a full-fledged 8-hour slumber, increases the chances of a person enjoying for restoring REM sleep. It can maximize the time you spend in REM (Rapid Eye Movement) sleep. The slow wave or REM sleeping phase is the most restorative of all sleeping cycles.

Sleep experts and neurologists often emphasize the importance of the REM phase and slow wave sleep for the restoration of brain activity and redressal of physical stress. It is understandable why many controlled segmented sleep practitioners ditch the other stages of sleep altogether and plunge right into them each time. However, managing your sleep cycle and reaching slow wave activity each time you get a 20-minute shuteye is challenging. It can take months of tedium, drowsiness, and failure. Polyphasic sleep requires an extensive trial, dedication, and persistence. No one can say that saving over two to six hours per day is going to be easy.

Why is resting in short durations challenging and dangerous?

Almost every day, young adults and adults want to find out if they can master polyphasic sleep. It is indeed difficult for all ages, especially for those, who have some form of sleep disorder. There is not much data on its effects on medical databases. Some scientists are keen on treating multi-phase sleep as a form of sleep deprivation. It means they associate it with memory problems, immunity challenges, lifestyle diseases and hormonal disorders. However, no study shows the increasing incidence of such physiological disorders from the concurrent practice of interrupted sleep.

It’s true that sleep deprivation can exacerbate medical conditions and threats of inheritable diseases. Research on the lack of rest shows a spike in blood pressure, cholesterol and glucose levels. However, the lack of enough studies fails to draw the line on sleep deprivation and fragmented sleep.

In fact, many sleep experts believe that gaming your system into entering REM sleep and slow wave sleep by bypassing other sleep stages is not natural or healthy. Evolutionary evidence from the last couple of centuries shows that people have preferred continuous stretches of rest over short bursts of naps. Our brain has evolved for millennia by optimizing the resources available to it and syncing its requisites for rebooting accordingly.

Neurologists and medical experts have reason to believe that going with polyphasic sleep is going against the path of evolution and natural history. Apart from the significant adverse effects on the endocrine system, circulatory system, and nervous system, the amount of rest you get per day can affect your lifespan directly.

Who succeeds at replacing 8-hour slumbers with short-duration naps?

There are a few lucky souls, who don’t need much sleep. These people can do with as less as four to six hours of sleep per day, and they usually don’t have much trouble transitioning to a polyphasic resting practice. However, only about 1% of the people in the world can regularly sleep as less and still maintain their regular level of productivity. The secret to their seemingly undaunted energy reserve is not their diet or the amount of caffeine intake. Research shows that some people inherit a unique copy of the clock genes from their parents that enables them to keep their level of productivity high without “wasting” close to eight hours in bed every day.

In the case of people who need seven to eight hours even to find the matching pair of socks each day before office or school, polyphasic cycles can lead to acute sleep deprivation. Rest does not add up like oranges in a basket – you put two now, then two later and finally four more and the total adds up to eight. Resting is a little more complicated than that. You can think of it as a bad personal loan, during which you borrow the wake time from the future at a costly interest rate.

If you are sleeping 1 hour less every day for four days, you will need more than a whole night’s rest on the fifth day to make up for it. Depriving yourself of sleep on a regular basis for socializing, watching the next episode of a TV series or for chatting with your significant other, often leads to unpredictable oversleeping within the next few days. In case you’re wondering if you could sleep less for five days a week and make up for it on the weekends, experts will tell you that it is a terrible idea.

Polyphasic sleeping patterns vs. sleep deprivation

Experiencing sleep deprivation is like going through a bad hangover. You will feel tired, pained, sleepy, and nauseous from time to time throughout the next 24 hours. There is enough evidence to show that our immediate ancestors are natural polyphasic sleepers. Several cohorts of orangutans, gorillas, and bonobos usually rest in short durations. This practice helps them stay alert when the predators are near, and it also helps them look for food during opportune moments.

Evidence from explorations of cave sites and ancient civilization also suggests that people in earlier times believed in sleeping for shorter durations throughout the day. However, the discovery also suggests that the practice is more environmental than biological. It could have aided the ancient human beings in their hunting-gathering lifestyles since it does not seem to contribute much to an agriculture-based civilization.

Several species of animals sleep in short cycles throughout their lives (from infancy to adulthood), but scientists are skeptical about the usefulness of adopting multi-phase sleep among adult human beings. The current nature of education, work and lifestyle do not aid the practice of polyphasic sleep. It’s much easier for a freelancer, homemaker, independent business owner or a self-employed individual to stick to a polyphasic resting cycle. In the case of a majority of human adults, the circadian genes execute cascading actions that lead to a prelude of sleep at around 9 pm to 10 pm each day, and this succeeds a sleeping cycle that ends between 6 am, and 8 am each day.

Is biphasic sleep a distinct form of polyphasic sleep?

Biphasic sleep is more common than polyphasic sleep. In fact, several cultures across the globe practice divided rest and have been doing so for centuries. Most people in Spain practice siesta or afternoon naps. People in parts of the Middle East and South East Asian countries also believe in napping during the peak hours of the day to dissipate fatigue and stress. It is like a quick rebooting mechanism that allows them to focus on the rest of the day with renewed vigor.

Variants of the afternoon nap have been around for centuries in several European cultures as well. In the early fourteenth and fifteenth century, Parisians often woke up after an initial four-hour slumber to write, read, play indoor games, have sex and pray. The interval would usually last for two hours, and then they would go back to sleep in the wee hours of the morning.

Therefore, a sleeping pattern is usually biphasic when a person sleeps in two distinct periods throughout the day. It turns polyphasic when more than two phases of sleep-wake cycles are involved in the process. In spite of the preached advantages of different modern and not-so-modern sleep patterns, people like to stick to monophasic sleep. You can think of it as the “norm” of the contemporary culture, where people spend at least eight straight hours in office or school.

There is not enough time for a nap during the office break. It is popular in a handful of the Asian and European companies to grant their employees nap-breaks during the regular work hours. Most of these enterprises have dedicated nap rooms. It is gradually picking up popularity among colleges, schools and western offices since daytime naps have the power to refresh memory, cognitive abilities, and boost the productivity of a person, irrespective of their age.

What are the different types of polyphasic sleep popular today?

We have been speaking about polyphasic sleep and the other forms of sleep that people practice across the world, but we have not mentioned the different types of polyphasic rests that are already popular. Although it sounds pretty straightforward, it has multiple variants. Depending on which one suits the resting needs and work hours, people adopt either one throughout the lifetime or switch from one to another over the months.

Buckminster Fuller’s Dymaxion Sleep

Popular literature shows that Buckminster Fuller slept for only about two hours per day for over two years. Contrary to Voltaire or Balzac, who drank about 50 cups of coffee per day, he solely relied on the smart distribution of the naps to enjoy the same invigorating effects. He devised life hacks that could minimize the time a person spends sleeping and maximize his output throughout the day.

Fuller is one of the revolutionaries, albeit controversial thinkers of today, who have tried and tested several theories on himself before releasing them to the market. According to his philosophy of polyphasic sleep, human beings have a primary store of energy and a secondary reserve. The first repertoire takes a short while to replenish, whereas the second one takes much longer. He further stated that most artists and researchers could perform uniformly throughout the years, due to their ability to selectively replenish the primary reserve instead of the secondary once. One of his most controversial yet popular theories is the Dymaxion sleep theory. Only the ones with a mutated DEC2 gene can follow this schedule, and it is a hypothesis that Fuller was one of them.

The classic Dymaxion sleep schedule consists of evenly spaced four thirty-minute naps. Therefore, you should be able to dedicate only about two hours every twenty-four hours for resting. Over the last few decades, the comprising naps and their distributions took a more realistic form. It’s through the realistic Dymaxion schedule people rest for 1.5 hours during the night and in short bursts of 30-minutes, 30-minutes and 20-minutes throughout the day. Each resting phase is 4-hours, 5-hours, 6-hours, and 6.2-hours away from each other throughout the day.

Uberman Sleep Cycle

The first known Uberman sleeper was Puredoxyk. He had developed a sleeping schedule that consists of six 20-minute naps entirely. The Uberman sleeping schedule takes months of practice, self-control, determination and active immunity to failure. The replacement of a six to eight-hour long slumber with six counts of short naps is not going to be easy. Firstly, you will need to renounce your love for sleep altogether and see it as another chore of the day. If you have any sentiments for the warm afternoon snuggles and cold winter morning sleep-ins, you will not succeed at the Uberman.

The exaptation process is a jolt to the system for most regular Joes who are used to 8-hour long resting phases. This phase involves a 24 to 36 hour waking period. The exact duration of this state can vary since people usually wait for the second wind or the second round of energy to hit them as they are going through the deprivation state. As the second wind hits, people begin napping for every 1.5 to 2 hours. Sometimes, it is wiser to enter the adaptation phase directly. The adaptation phase is easier to understand and execute as compared to the exaptation phase. According to this step, you need to take scheduled naps every 3 to 4 hours. You need to be punctual about these hours. You cannot hasten the rests because you are feeling sluggish or you cannot defer them to watch another episode of your favorite TV series.

Plunging into adaptation by exempting the exaptation can land you in the middle of the zombie mode. If you have a reliable guidance system that can help you with exaptation, you should always see it through. Sometimes, people need more than a month to adapt to their new sleeping cycles without feeling sleep deprived and fatigued. There are several sub-variants of the Uberman including the Long Naps at night and non-equidistant Uberman. Research into the mechanics of Uberman shows that only 5% of the global population can get by on this one.  

Everyman Sleep Schedule

Although it is famous as the Everyman sleep schedule, it is impossible for every human being to get as less sleep and yet remain functional throughout the day. The everyman schedule came after the Uberman schedule, and they share quite a few similarities. Both of them require the person to retrain their internal circadian rhythms for adjusting to a new sleeping time and duration. One of the more famous examples of this schedule includes four phases of naps. The first one between 9 pm and 12:30 am, the second one at 4:10 am, the third one at 8:10 am and the final one at 2:40 pm.

A reliable alarm or a dedicated sleep management application on your smartphone is mandatory to be able to adopt this rather “erratic” resting habit. Always keep the core sleep duration as close to dusk hours as possible. It will give you enough restorative sleep. People, who have practiced the different polyphasic sleeping patterns throughout their lives state that the everyman schedule is more relaxed than Fuller’s Dymaxion or Puredoxyk’s Uberman. You can see that Everyman does not consist of regularly spaced naps and keeps people from napping multiple times during the afternoon. Thankfully, it is also more flexible than other predominant poly-sleep patterns. A longer sleeper can extend one of the naps (not the core sleep) to replenish their energy reserve for the day.

How does credible research shed light on the effects of controlled fragmented sleep on the human mind and body?

Dr. Claudio Stampi is the celebrity of polyphasic sleep research. There is no one more aware of the effects of it on human life and culture than him. During his medical career, he has studied sailing champions for their varying sleep schedules, and he has studied the impact of different sleeping habits among the NASA astronauts. Apart from in-vivo studies outside a laboratory setup, he has conducted several in-Virto experiments that highlight the effects of polyphasic sleep in controlled laboratory conditions. His studies have paved the path for all future research on the necessities of optimal sleep for the restoration of brain activity in mammals. His work gives the busy millennials a way to cheat rest and remain just as active as the baby boomers, who swear by 8-hours of sleep.

Recent research shows that there is no better way to counter the effects of fatigue and sleep deprivation than by seeking naps during opportune moments. Extending the rest remains irrelevant as long as you get to enter the REM state and slow wave state during the resting phase. You can nap twice, thrice or even six times throughout the day to satiate the need for your body’s rejuvenation. Dr. Stampi formulated his theories and studies on the sleeping habits of hobby sailors and professional sailors during long distance boat racing.

Dr. Stampi’s work adds the touch of science every logical man craves. Using polysomnographic tools, he highlights the crests and troughs of alertness and relaxedness of a person, who may be adapting to a new resting routine. While most people believe that his research goal is to popularize polyphasic sleep, he aims to minimize sleep deprivation among the time-challenged youth. Over the years, his research has played a vital role in determining the different factors that can improve rest and rejuvenation among the sleepers.

How does your brain activity depend on sleep?

We have experienced the lack of enough sleep, or the curse of the alarm clock right when we’re about to find out the ending of a beautiful dream. However, most of us do not understand why complete sleep is necessary for us. Why do our body and brain seem to shut down without sufficient rest? Interestingly, understanding the relationship between our mind and sleep becomes straightforward when we switch to a computer metaphor. If you think of your daytime activity as the time the computer writes new data into the RAM, then REM is synonymous with the disk fragmentation step. During this step, the data from the RAM moves to the long-term storage. It’s an automated cycle, and it takes some time (or at least, it used to even a couple of years ago) for complete data transfer.

Rebooting the PC before complete data transfer will result in fragmented data on the long-term storage that makes no sense. This long-term storage is the technological equivalent of the hippocampus of the human brain. At night, when a person enters the REM stage, the process of transfer of data from the short-term storage space to the hippocampus begins. In fact, melatonin is a neuro-hormone that’s responsible for the control of the duration of these stages. The alarm clock is like the ill-timed reboot option that can result in breakdown and corruption of your data (memories). It’s one of the reasons why teachers, and education specialists always insist on complete rest before the exams. Experiencing full REM cycles will help you remember the lessons, numbers, names, and dates much better. Smart academicians and students make flash cards that they use to jog their memory immediately before sleep.

Why would polyphasic sleep is not possible without external wakeup calls?

Sleep experts around the world agree that using alarm clocks is not healthy for you. However, our parents, grandparents, and great-grandparents have used different types of wake up calls for centuries now. Although it is unhealthy, alarm clocks do aid in polyphasic sleep, by alerting the new sleepers when it is time to nap and when it is time for them to wake up. In spite of the deleterious effects of sudden awakening from REM sleep, alarm clocks can help you master the art of multiple naps throughout the day. The sleeping habits and quirks of Thomas Jefferson, Sir Winston Churchill and Thomas A. Edison show us that fragmented sleep is necessary to bring out the inner genius in some instances.

Polyphasic sleep is impossible to master with some external expert help. Here are the reasons you must be struggling with it right now. 

1. Many types of polyphasic sleep schedules require the sleeper to nap during the morning. In general, unless you are going through a shift change at work or you have not slept for days before, you will find it impossible to nap during the early morning hours. There isn’t enough melatonin in your body to enable you to rest during this time of the day. You might end up wasting a couple of hours in the process.
2. Napping during the afternoon is much more comfortable than falling asleep in the morning. The mental energy and physical energy take a hit, although the level of the sleepy hormone is still not significantly high. The slack in energy levels might enable you to take a nap at around 2 or 3 pm. It is the ordinary siesta time for many people around the country, and it is quite a natural time to fall asleep.
3. Evenings are more difficult than afternoon naps since the 21st century believes in socializing through websites or face-to-face in bars and pubs. Sometimes, these soirees go on until midnight. Only those, who are ready to sacrifice an active social life and family life can embrace an evening nap. Although, evening naps are usually 20 to 30 minutes in duration only, imagine trying to fall asleep while your roommate is watching the Game of Thrones or your kid is running around the house with his or her loudest toy!
4. At night, falling asleep for a nap is not tricky, waking up after a brief period is. Imagine waking up at 12:30 am or 1:00 am beside your significant other while they are in a deep sleep, unbothered by the ordeals of tomorrow! Waking up in the middle of the night with the hope of catching a wink of sleep in the morning is impossible without an alarm clock. Polyphasic sleepers prefer to sleep alone since the alarm clock wakes anyone up, who shares the bed. Waking up naturally from a night’s slumber after only 2 or 3 hours is not just tricky, but it is impossible without some help from your SO or your mom.

Getting people on board with the “polyphasic sleep insanity” is almost impossible. When you start off with the crazy short bursts of rests and second wind energy cycles throughout the day, it will be almost impossible for you to explain to your peers, friends, and family that you are not losing your marbles. Mastering polyphasic sleep takes months of practice, and failure is a daily part of it. The idea is never to give up even when you oversleep or fail to fall asleep during one nap hour. Always remember that the routine is not ideal for students, 9-to-5 office goers, dedicated homemakers, and children. Nonetheless, you can make a few modifications to the method to suit your work-life schedule.

Commonly, the term “restless legs” is applied to people who find it challenging to keep seated or whose legs tend to shake consistently. This phrase is often employed in everyday talk to denote individuals who appear to be persistently on the move, driven by a sense of urgency, demonstrating a compelling need to be in constant motion. However, in many cases, this behavior stems more from habit than actual decision-making. Such individuals frequently engage in the repetitive movement of their limbs, motivated by either anxiety or boredom, possibly without being aware of their ongoing restlessness.

In reality, restless legs syndrome is a severe disorder. You must have heard about the strange affliction of a distant aunt or the curious “night-time tingles” your grandma used to experience in bed. It turns out. It is not as uncommon as people previously thought it to be.

Who gets restless legs syndrome?

Restless legs syndrome or RLS usually affects adults. An increasing number of men than women find themselves awake in the middle of the night with strange crawling, tingling, itchy or painful sensations in their legs. Sometimes, their arms aren’t spared as well. Older women and men have mistaken it for muscle fatigue, a prelude to Charlie Horses, cramps, dehydration and even symptoms of stroke.

In contrary to muscle fatigue and nightly cramps, these movements are periodic. As a result, many doctors and sleep specialists refer to it as periodic limb movements of sleep (PLMS). It is evident that such sudden and intense movement can cause difficulty in staying asleep.

What causes restless legs among people?

Sadly, in most of the cases, RLS does not have any known or proven cause. There are a few verified and stipulated secondary causes including pregnancy, iron deficiency, kidney diseases, chronic kidney failure and stubborn nerve problems or previous injuries to the sensory nerves. The severity of the symptoms of the disorder can vary from mild to intense. The impact of the movements depends upon the intensity, and the disease can wreak havoc on your regular sleeping regimen.

Restless legs do not just cause trepidation in the minds of those experiencing it each night, but it also affects their social life and family life drastically. Imagine staying awake night after night without a justifiable cause that your friends and family cannot see. Remaining awake all night, the inability to rest during the daytime and the discomfort of sitting for long periods during the day always takes a toll on the general health, cognition, and psychological health.

The exact causes of RLS are still not precise. In fact, it was not a part of the medical glossary up until a few years ago, when doctors finally decided to include restless legs in the purview of a medical disease. At present, some doctors believe that it is a result of dopamine deficiencies in the brain and others cite insufficient circulation for the cause of the disorder.

How is the ongoing research on RLS helping with modern treatment options?

The ongoing research on RLS sheds some light on the complex nature of the cause-and-effect mechanism of the disorder. Firstly, it shows a highly heterogeneous character of the disease and its triggers. Secondly, the research uses advanced magnetic resonance imaging (MRI) to study the chemical changes in the brain of RLS affected individuals during the day and night. It highlighted a significant role of iron traffic mechanism of the blood-brain barrier (endothelial) cells.

Right now, the founding research and treatment of RLS stand upon the fact that the regulation of cerebral iron levels can determine the resting state of the limbs of an individual. As a result, multiple publications carry data on the treatment of affected groups with iron supplements for a period to study the effects on their symptoms. Further research on the dependence of this disorder on the brain’s iron levels may even help with the treatment of movement symptoms and cognitive challenges associated with RLS and similar syndromes.

What are the current treatment options for those suffering from restless legs?

Since the cause of RLS is not clear, finding treatments and potential cures is tricky. It is like battling a computer virus blindfolded without knowing how it got in or what its weaknesses are. In medical science, treating any disease or disorder is close to impossible, when you do not understand the epidemiology of it. At present, RLS affects about 10% of the population in the USA.

The penetration level of this sleeping disorder is constant for most of the countries and their communities. The only exception is Asia, where RLS is not common at all. Studies on patients in the US and Europe show that it follows a chronic course. The symptoms become worse with time, and the prognosis worsens with the age of the patient. At the moment, the studies on the demographics, intensity of the disease and other epidemiological evidence show that RLS has its roots in the neural network of man.

Isolate all probable personal causes of RLS.

The first step in treating RLS is finding out what causes it in the first place. Apart from kidney problems and neuronal disorders, it can have roots in metabolic upheavals during pregnancy, post-surgical complications and a sudden threat to the immune system. Apart from these, daily habits, new medications, and other health conditions can also contribute to the potential causes. Research shows that the increasing use of alcohol, tobacco, and caffeine can also exacerbate the symptoms of RLS.

Effects of specific medication on the restless legs syndrome.

Before going into the genetics of neurodegenerative or muscle degenerating diseases and other apocalyptic disorders, let us find out what kinds of drugs can aggravate the symptoms of RLS.

• Antihistamines including Benadryl (diphenhydramine).

• Antiemetics and anti-nausea compounds including Reglan (metoclopramide) and Compro (prochlorperazine).

• Antipsychotic medications including Haldol (haloperidol), olanzapine (Zyprexa) and lithium.

• Antidepressants including a class of selective serotonin reuptake inhibitors (SSRIs) including Prozac (fluoxetine), Zoloft (sertraline) and Lexapro (escitalopram).

• Elavil (amitriptyline) and Asendin (amoxapine) like a tricyclic antidepressant.

• Levoxyl (levothyroxine) that can treat hypothyroidism.

While seeking redressal from restless legs syndrome, always mention all medications you are taking, including the most straightforward digestive aid the new doctor has prescribed for daily consumption. Even the slightest change in medication doses like that of Haldol or Lithium can cause the symptoms of RLS to appear for the first time or worsen within a record short period.

How do underlying health conditions challenge sleep quality?

If your spouse or friend complains about sleeping irregularly or waking up in the middle of the night since putting on weight, they are probably right. Obesity can compromise the quality of rest you get each night, just like rheumatoid arthritis, neuritis, renal disease, and diabetes can. People can experience permanent nerve damage from rising blood glucose levels, and that can take a toll on the quality of life they lead.

Make it a point to eat healthier before bedtime. Do not eat a lot of high sugar and high-fat foods. Do not wear your yoga pants to bed since tight clothing can make the symptoms worse. However, in your case, it might be true that none of these causes give rise to RLS. Therefore, it is indispensable to invest some time in combining these precautionary measures to see which affect your symptoms.

Picking up healthy sleeping habits.

Sometimes, working overtime or spending two extra hours in front of the TV can compromise the quality of rest you get at night. The blue-light from digital screens is enough to cause sleeplessness, increased fatigue and exacerbate the symptoms of sleeping disorders like RLS.

Sleeping sounds are preposterous to anyone who has experienced RLS. However, following a dedicated sleeping routine can help you get into the habit of going to be earlier than usual and make the best of your quiet hours, even when you have to wake up twice. You should try the following to combat your RLS.

• Try to go to bed at the same time each day.
• Maintain a steady temperature and humidity inside the bedroom.
• Use dim lights and keep the sleeping area dark.
• Keep your legs covered, since many RLS sufferers report feeling more comfortable holding a little weight on their legs.
• You can try using leg warmers and heating blankets to rest the soreness in your leg muscles during sleep.
• Always keep your phone silent and switch your TV off before falling asleep.
• Invest in a good white noise machine for your bedroom.

Take the correct dietary supplements.

Scientists and doctors have been finding plausible links between restless legs and iron deficiency in the recent years. According to the latest studies, a severe iron deficiency leading to anemia can cause significant difficulty in falling asleep. A simple blood test is all you need to determine if the cause of your RLS is deficiency related.

Apart from organic iron, deficiencies in Vitamin D levels in the body also influence the extent of RLS. Treatment of patients with Vit D supplements has shown significant improvement. Sometimes, patients require an intravenous dose of iron instead of an OTC medication. The method of administration and the treatment will depend upon the results of your blood test.

People on hemodialysis complain of RLS and supplements of vitamins C and E relieve their symptoms to a great extent.

Take up exercising regularly to improve muscle control.

Sometimes, working out helps reduce the RLS symptoms. The National Institutes of Health studies point towards the lack of muscle tone and degrading muscle strength with age as leading contributors to restless legs. In a 2006 study on 23 participants with RLS, daily aerobic exercises along with lower body training for 12 weeks decrease the discomfort. People with end-stage renal disease (ESRD) feel better after working out lightly for about 10 to 15 minutes per day.

The underlying complications might require you to consult a specialist and physiotherapist before you begin your work out. Regular activity does help people fall asleep quicker. However, the restless legs foundation does emphasize the importance of light exercise that does not increase muscle fatigue or challenge the situation further. You must be sure not to work out so intensely that the joints and muscles begin to ache.

Indulge in therapeutic massages.

We are not talking about spas after mud baths. When we say “massage,” we mean the full physiotherapy deal you can get for your lower limbs. The recurring bouts of restless legs can leave you feeling tired and worn out after a couple of days. Eminent research organizations like the National Sleep Foundation recommend in-house treatment to address the symptoms.

The frequency of studies en-masse is scarce, but over the years there have been individual reports of men and women experiencing relief from regular massages. One theory suggests that massages stimulate the production of dopamine and serotonin. The increased levels of the “happy hormones” can reduce the discomfort.

Another prevailing theory cites that improvement of blood circulation post massages can be a contributing factor to the relaxation. Even if you don’t believe in these theories, you can try massaging regimens since they can enhance your sleep quality.

Yoga and Pilates

Mindfulness meditation has been a solution to almost anything in the recent years. Starting from anxiety to depression; meditation has helped people find themselves, rest better, and feel better. When you combine mindfulness with the workout, you get yoga. This ancient form of exercise helps people get to know their bodies better. Once you start with guided asanas and stretches, you will start feeling a kinship with your body. It will help you regain the control of your systems and your mind. Yoga improves external appearance, but, most importantly, it enhances the metabolic balance and organ systems of an individual.

An eight-week study in 2013 shows that ten women with RLS experienced an alleviation of their symptoms when they shifted to a daily yoga routine. Unlike jogging or running, yoga is intricate, and you will need a guide to help you achieve the relaxation you want. There are asanas and mudras for almost all kinds of human afflictions, so you need to be sure about the ones you want to practice each day.

Pilates is a smart option for homemakers, busy office workers and the elderly. It is lighter and more comfortable than yoga. It has lesser chances of injury as compared to yoga. Moreover, anyone can perform Pilates without worrying about old wounds and joint pain. The main aim of Pilates is to increase the mobility of your body, help you know your physiology better than before, and to aid balanced metabolic functions.  

You might doubt the effectiveness of yoga and Pilates in treating something as cryptic and complicated as RLS. However, several studies have shown that these forms of light, full-mat exercises along with stretching can reduce the tingling feeling and cramping sensations you go through each night.

Give Pneumatic compression a try.

Pneumatic compression sounds like a complicated procedure, but it is a simple way of increasing pressure on your legs by putting a pressure-regulating sleeve on it. If you have visited a hospital recently for edema of the lower limbs, rheumatoid arthritis treatments or the treatment of deep vein thrombosis (DVT), you must have experienced at least one round of pneumatic compression.

The intermittent pneumatic compression (IPC) devices prevent accumulation of fluids, protect the system from blood clots and it helps to keep the blood in your lower limbs in continuous circulation. The circulation determines the level of discomfort and the improvement in blood flow can directly affect the RLS symptoms.

Several sleep experts believe that the falling levels of oxygen in the limbs contribute to the periodic muscle contraction when a person falls asleep. Pneumatic compressions help the RLS sufferers significantly. Over 35 people participated in a 2009 study that showed the use of PCD for at least one hour per day for almost a month. It improved the symptoms, daytime productivity and sleep quality of the participants significantly.

You can purchase the setup, but you will require the help of a professional physiotherapist to administer the therapy. You may even be able to rent one, over-the-counter, with one prescription from your physician. People have reported finding medical coverage for PCD, especially if they cannot tolerate daily RLS medication.

You should try a scientific foot wrap.

An ergonomic foot wrap can help exert pressure on specific points at the bottom of your feet. It works on the same principle as putting weight on your feet to relieve your symptoms. A foot wrap helps in sending pressure to your brain. That stimulates the neuro-muscular cortexes in your mind to send relaxation signals to your legs. It is a straightforward bi-directional mechanism that the foot wraps leverage to provide relief.

A recent study on about 30 people showed that those who used a foot wrap for about two months enjoyed lesser intense symptoms than the control group. One can set you back by a couple of hundred dollars. However, those who suffer from RLS know that it is a small price to pay for the peace of the night. Before you head out to order one, know that foot wraps require a prescription and regular health insurance might not cover it.

Revisit your list of prescription medications.

There is hardly anyone in the urban US, who has never had any medication. From antacids to anti-depressants, people have had their share of popping in the 21st century. The fast lifestyle and faster acquaintance with diseases have ensured that we depend on some form of medicines each day to remain our productive best. Scientists are coming up with designer drugs and personalized medications for treating the unique of all conditions. Here’s a list of drugs that can help alleviate your RLS symptoms. However, be sure to consult a medical practitioner before starting them.

Dopaminergic drugs.

In simple words, these drugs produce dopamine. Our brains should naturally be able to provide enough to keep us happy and our bodies comfortable, but sometimes, the daily stress, lack of dietary regulations, weight-related issues, and health challenges keep our dopamine levels uncannily low.

Dopaminergic drugs have the power to relieve severe RLS since the condition depends on the dopamine levels in our body. Most of these medications require thorough approval from the FDA. Never take any form of dopamine enhancing supplements without a prescription. Always remember that upon constant use and abuse of these drugs, RLS symptoms can gradually worsen with time. Additionally, it is possible to develop resistance to them.

Benzodiazepines

Benzodiazepines are a category of opioid that commonly treats anxiety and sleep-related problems. It is a class of psychoactive drugs that have the potential to treat RLS. Clonazepam, Valium, and Xanax fall into this category. Although these medications are useful in treating a plethora of mental disorders and physiological diseases, these are highly risky. Developing dependence and addiction is easy.

In combination with dopaminergic drugs, benzodiazepines can improve the quality of rest you get each night. These drugs might not eliminate the signs of RLS, but they will supplement the lack of sleep.

Gabapentin

Gabapentin is the fourth drug that the FDA has approved in the recent years for the treatment of RLS. Horizant is the brand name that is most popular among the patients and doctors alike right now. A majority of them fall under the category of ant seizure medication. Research does not shed light on how gabapentin relieves the RLS symptoms, but clinical trials point at the relief of the symptoms with persistent use of the same.

A clinical trial involving the treatment of 24 RLS patients with placebo or gabapentin showed that those, who were under gabapentin prescription for about six weeks experienced a better quality of sleep. Their leg movements and the tingling sensation was almost unnoticeable as well. The group which received the placebo in place of gabapentin did not show improvements at all.

Opioid

Doctors have been prescribing opioid for a long time to treat almost all kinds of chronic pain. Amidst the surmounting opioid crisis, it has become imperative to exercise caution while starting a new potentially addictive medication. Nonetheless, some people experience relief from their physiological symptoms of RLS only with regular opioid treatments like oxycodone or naloxone extended-release tablets.

These medications have a nerve relaxing effect. They can provide temporary relief to the symptoms. Contractions and discomfort become significantly less after people switch to a new opioid. However, the increased chances of dependence and misuse make it mandatory for patients to remain in close medical care and observation while they are on these drugs. Opioid should be the last resort for any patient suffering from RLS or other pain.

The effects of medication for RLS vary drastically between people. You cannot expect medicine to work wonders for you just because it worked for others.

Near-infrared spectroscopy (NIRS)

NIRS is a non-invasive technique that can treat RLS successfully. It is a painless and discomfort-free treatment that uses guided long wavelength and low energy light beams to pass through the skin. The low-wave light is incident on the localized area of discomfort, and it can dilate the blood vessels of the local area. It increases blood circulation to a great extent.

One of the most popular theories on the cause of RLS states the lack of oxygen due to improper blood circulation as the leading cause. NIRS treatment that dilates arteries and veins in a localized manner increases blood flow. It relieves the RLS symptoms in a non-intrusive and side-effect-free way.

A famous study involving 21 people with RLS shows that NIRS treatment at a frequency of 3 to 4 times per week, for over four weeks in a row can help in redressing the unpleasant symptoms. The therapy session needs to be about 30 minutes in the least to be effective. While you can seek out professionals and clinics that provide NIRS treatments, you can also purchase NIRS equipment online for a discounted price. Your health insurance might not cover the cost of this treatment.

Have you thought about Vibration Pad Therapy?

Vibration pad therapy is not something everyone considers when they experience the first couple of RLS bouts. The discomfort seems too foreign for something as simple as vibration and movement therapy.

A vibrating pad is incredibly easy to use for all ages. We have seen 20-something damsels, and 70-year-old people use them with full gusto. They are comfortable. They do not take up a lot of time. Also, you can use these vibration pads when you are lying down or watching the latest episodes of Dark on Netflix. In fact, several RLS patients even use this vibration equipment when they are asleep. It keeps their lower limbs in constant comfortable motion that lessens the sensation of burning or tingling common to RLS.

Combining the vibration pad therapy with dopaminergic drugs or benzodiazepines or gabapentin has high efficacy. If you are skeptic about the effectiveness of a simple vibrating pad on something as cryptic as your nightly tingles, you can invest in one because they work marvelously on leg mobility, muscle fatigue dissipation and relief of arthritic pain.

The lesser known alternative approach towards treating RLS

These are the most popular, research-backed scientific approaches to address restless legs syndrome and associated sleep disorders. These treatments have recorded evidence to support their effectiveness. However, there are many experimental methods and alternative therapies that do not have enough scientific backup but still provide relief to select RLS sufferers.

In case, you cannot go for dopaminergic drug therapy, opioid treatments, NIRS therapy, vibration treatments or pneumatic compression. You don’t have to give up and accept your sleepless state. You can give the alternative therapies a try. You can try repetitive transcranial magnetic stimulation, hot-and-cold compression, transcutaneous electric stimulation of the nerves and acupuncture. These procedures have helped quite a few people across the USA to enjoy proper sleep at night after months of struggling with new postures, heating blankets, leg weights and ergonomic leg pillows.

We should also mention here that people suffering from varicose veins have a high probability of developing RLS in the future. A varicose vein is the presence of dilated blood vessels in the lower part of the legs. These vessels have a higher than regular blood pressure and removing them surgically leads to temporary relief of the force. In fact, a 2008 study involving 35 people with RLS and SVI showed significant improvement after endovenous laser ablation of their varicose veins reduced the blood pressure in their legs.

Is there a complete cure for restless legs syndrome?

Thousands of people search the web each day for a cure to their restless legs problem. The tingle, burn, itches, and discomfort keep them kicking and throwing their legs around all night. They wake up more tired each morning and wish for a miracle that would redress them of this strange affliction. In reality, medical science is not a platform of miracles, and the effects of the same treatment can be vastly different on two recipients. It is easy to understand why something like RLS does not have a foolproof long-term cure.

In fact, most medical experts pronounce RLS as a lifetime condition. The current medications, treatments, and therapies only give you control over the degree of each incidence. Sometimes, after taking massage, people do not get another episode of RLS for two weeks. Whereas, some people do not experience any relief without benzodiazepines and opioid. The extent of comfort and the effectiveness of each treatment depend upon the current health and physiology of the patient.

Each episode is erratic. Two events can have a gap of two days, two weeks or even two years. The symptoms usually reappear in a person with a confirmed RLS diagnosis irrespective of the treatment type or duration of remission. Therefore, you will often meet doctors, who are reluctant to dish out “solutions” to your RLS problems, in case your symptoms are mild.

Your residence is designed to be a haven of safety and joy. It’s apparent that you put in a lot of effort to keep your floors, walls, and furnishings pristine. The chores involved in dusting, wiping down surfaces, and vacuuming take up a considerable amount of time, especially in the spring and summer months when the atmosphere is usually drier and dust tends to gather more easily in different areas. Following an exhaustive cleaning session, your home should feel refreshed, but do you notice your children continuing to sniffle? Or perhaps you’ve experienced multiple sneezes right after waking up? These might be signs indicating that your mattress has become a significant repository of dust over the past few months or even years. When was the last time you gave your bed a deep clean during spring cleaning?

We spend over a third of our lives sleeping. That means, out of the 78 years (average life expectancy of Americans) you spend about 26 years in bed snoozing. It is possibly more than the time you spend at your workstation, inside your car, or with your kids. Your bed commands more attention than you give it right now. At this moment, your mattress might be crying for a quick cleanup, and you might not even know it. Not paying enough attention to mattress cleaning can translate to a more tiresome day, severe allergic reactions, breathing difficulties, muscle fatigue, and low productivity during the daytime.

You can think of bed as the focal point of your bedroom. The mattress decides the environment of your room. Neglecting the health of your mattress is like ignoring the health of your family. Over the years, it can become the repose of dirt, stains, dust mites and mold. It can impact the quality and quantity of your sleep, and it will determine the air quality of your room. It affects the rate of respiration while you rest. Aside from the foreign particles, your mattress can collect skin cells, hair, sweat and microscopic insects that escape the naked eye. These “pollutants” can go deep inside the foam and latex layers. They pass through the linen easily and resist all forms of superficial dusting.

Aside from compromising the integrity of your mattress, you are also exposing yourself to a significant level of allergens. They can disrupt the natural restorative mechanism during sleep, cause insomnia, sabotage your immunity, cause inexplicable skin reactions and even dampen your libido for good. Additionally, a mattress hardly lasts longer than 6-7 years without proper cleaning and maintenance. However, upon regular cleaning, you can extend its longevity to over ten years at an average. Little extra work can save you more than $800 this year!

If you were still dilly-dallying about that spring clean session, now it is time for you to give it serious thought. Cleaning your bed inside-out can take some time, but is neglecting the task worth it?

How to Clean a Mattress vs. When to Clean a Mattress

We have all asked “How to clean a mattress,” but “when to clean it” is the real question we should be asking right now. Should cleaning depend on the season? Should you consider the weather while cleaning your mattress? Are there specific signs that indicate a pending wipe-down? These are a few valid questions that can come to your mind.

• For any new mattress, the first dust-flip-rotate routine should begin within a month of first use. It should continue within an interval of one month up to one month. This process is the seasoning of a mattress, and you need to follow this for at least one year.

• For an old mattress, flipping and rotating it every six months is essential for getting the dust off and distributing the wear evenly. Flipping is usually impossible in case of single-sided springs, but you can always rotate it every six months.

• It is an excellent idea to dust and wipe the mattress while you are flipping and rotating it every six months. It is always better to air your mattress and expose it to sunlight about every eight weeks, but the busy city life often makes that impossible.

There is indeed a preference of seasons for mattress cleaning. Spring and autumn months are great for it. These seasons usually see a lot of dust and pollen in the air. It is possible for a mattress to gather allergens through these seasons. During the winter months, mattresses usually gather more skin and hair. Therefore, it is wiser to dust, air and sun-dry your bedding at least twice a year during the fall and the spring months.

How to Maintain a Mattress in Good Health?

Maintaining a mattress means investing towards the better health of your family. There are a few regular steps you can take to save the cost of professional cleaning or a new mattress every couple of months. A few easy steps can help you achieve better health and preserve your home air quality.

1. Wash and change your sheets at least once a week. If you go to bed without showering, you can be sure that your sheets gather your day’s dust and grime. Sometimes, changing the sheets and pillow covers twice a week is the better idea. Do not forget to use hot water to make sure all the grease and stubborn dirt wash off thoroughly.
2. One way to protect yourself from unpleasant allergic reactions is by covering the mattress with a mattress cover. The constant buildup of dust and dust mites can trigger severe allergic symptoms that can range from hives to breathing difficulties in sensitive individuals. Choose a cotton mattress cover to delay the accumulation of allergens.
3. Try to stay away from cleaning solutions. Professional mattress cleaning solutions in the market can work better than home-made solutions, but they can be equally challenging for the health of a mattress. It is difficult to dry bedding indoors, and soggy inner layers will become a haven for mildew and mold. Keep your mattress as dry as possible at all times.
4. In place of spraying it with cleaning solutions, you can strip it and vacuum it. Take off the top sheet, throw it in the drier and strip the cotton mattress-protector. Vacuum the protector and the mattress separately. A good vacuum usually comes with attachments for cleaning bedding. A powerful vacuum will suck out the collected moisture and dry particulates from deep within the layers and relieve your allergies.
5. In the event of an unfortunate spill, always blot the stain first. Wine stains, juice stains, and blood stains are the most difficult to get rid off with DIY solutions. If you manage to spill something that stains heavily, you might want to talk to professional services for a cleanup. In case, you do not want to refer to professional services, try sprinkling some baking soda over the spot, vacuum the excess and repeat the process in case the stain does not budge.

Your mattress can last longer than the manufacturer guarantees, provided you treat it right. Be gentle, but prompt in your cleaning attempts to extend its longevity.

How to Get Rid of all Unwanted Smells, Stains, and Dust From your Bed?

Cleaning a mattress is a necessary task if you live in a hot and humid climate. Even the residents of cooler cities and suburbs need to opt for a thorough cleanup every six months. This process might take some time as bedding usually has multiple components, and each one requires different treatment.

Separate the mattress and the covers. Begin by stripping your mattress cover and separating the pillows. Pillows harbor a lot of dirt and grime, especially if you have long hair. You can see marks of hair products and sweat stains in case you have lightly colored covers. Wash the linen in hot water and dry in the highest heat setting (check manufacturer’s label for best cleaning practice). Expose your pillows to sunlight and flip them at least once a week.

Ready your vacuum cleaner. Do you have an upholstery attachment for your vacuum cleaner? Then use it for cleaning the mattress. Always start from the top and work in straight overlapping lines. Pay extra attention to the creases and stitches since these places are the nexus of dust mite activity.

Clean and vacuum every nook and cranny. Do not neglect the sides. Use the same overlapping motion to clean the edges of your bedding. The edges rub against our calves and thighs constantly, when we are sitting on the bed. It leads to the accumulation of significant amounts of dead cells, sweat, and grime. It is a crime not to clean the sides of a mattress while cleaning the rest of it.

Get rid of the faint smells. We are unlikely to notice our body odor, but on a mattress, it can be overwhelming. Sweat, skin cells, and body grime can collect on a bed for weeks, months and even years without a proper crackdown. Baking soda is the most active enemy of body odor. Always scrub the top of your bedding with baking soda and let it stay for good 5 minutes. Next, bring out your vacuum again. Follow the same straight overlapping motions to suck out all moisture and odor. In most cases, getting rid of the humidity can get rid of the scents as well.

Cleaning out visible stains. Treating the stains is just as important as treating the smell. Stains remain because there are small portions of the spill present on the mattress. Not getting rid of the stains entirely can leave unpleasant odors behind in most cases.

Mattress stains are usually of 3 types, urine, blood and “other bodily fluids.” You may have already noticed these stains on your kids’ bed, but there is no need to be alarmed. Kids are more active during the daytime than at night. Hence they are more likely to sweat and get minor scrapes. These scrapes can bleed during the night when their delicate skin brushes against the linen.

However, numerous small blood stains on the linen and the mattress can be a sign of bedbugs. If you see such blood stains on your kids’ bed, always check their skin for bite marks. Cleaning out bedbugs is an entirely different ordeal, and you will require a diverse arsenal for that process.

• Cleaning out blood from the bedding. You can combat blood stains with a paste of one-fourth cup of 3% hydrogen peroxide, one tablespoon of liquid dish soap and some table salt. This mixture reacts with old clotted blood and removes the marks pronto. Spread this mix on the stain generously and let it sit for about 5 to 10 minutes, depending on its intensity. Always wear gloves and only use a white rag to transfer the mix. Dab with a white cloth and rotate the rag as the peroxide removes the stain.

• Removing urine stains. Getting rid of urine stains is not tricky, but you should always wait until the stain dries. Having small kids in the house can be a blessing, but your mattress has to bear the brunt during their toilet training period. Forego the industrial grade cleaners and use this two-step DIY method to breathe new life into your bed.  

1. Mix 3 tablespoons of baking soda and 8 oz. of hydrogen peroxide. Add two to three small drops of liquid soap and lightly dab the solution onto your mattress. Remember not to soak the region with the answer.
   
2. If the stain is particularly recalcitrant, consider using three tablespoons of laundry detergent powder and one tablespoon water to make a dry foam. Avoid any detergent with bleaching in it. Spread this on the stain lightly and wait for it to act (30 minutes). Use a spoon to scrape the dried paste away and use a cloth soaked in hydrogen peroxide to remove the last bits of the paste.
   
3. End each step with vacuuming, since leaving your bed wet makes it a happy home to mold and mildew.

• Other bodily fluids. Bodily fluids have the nasty quality of being odorous. The first step to fight them is by airing the room and the mattress thoroughly. Blot the stain with undiluted ammonia (the kind you get at Home Depot). Next, dry the spot by blotting with a white rag and sprinkle some baking soda to get rid of the pungent ammonia smell. That will also dry out the remnant moisture. Follow this will dry vacuuming. That will obliterate the stain and the odor.

To prevent further assaults to your precious sleeping zone, you should try using mattress covers. Go for the waterproof, fabric-bonded kind that can prevent seepage of liquid. It will also prevent dirt and dead skin cells from reaching the inner layers of the mattress.

Can you Tackle your Recurring Allergies with Efficient Bedding Cleaning Processes?

Do you wake up with a blocked sinus or a runny nose frequently? The problem might not be the flu or a cold, but dust mites in your bed. The prevalence of breathing difficulties including allergic asthma has increased since 1980.

There is a link between the 90% of the cases of allergic asthma to dust mites. Allergic rhinitis may not be as acute as allergic asthma, but it can precede breathing troubles in children and the adults. The cause of your health problems might be lurking inside your home. That implores proper cleaning of the bed linen, mattress covers, and the mattress on a regular basis.  

There is no research to suggest the special detergents or fabric softeners can interrupt the effect of allergens on your immune system, but it is a fact that regular dusting and period vacuuming can keep your allergy symptoms away. Here are a few ways you can combat your dust mite allergies on a regular basis for better sleep.

 

1. Pillow sanitization. You have no reason to believe that your pillows are utterly innocent while you bed provides asylum to the nasty dust mites. The dead cells from our scalp, oil from our hair, and bodily fluids make our pillows the haven for allergens. To save a fortune, you can try to sanitize them at home. Toss your pillows for 15 minutes and spin them at 130 degrees. Invest in hypo-allergenic covers for your pillows to retard the buildup of allergens.
   
2. Clean your mattress. Okay! We have said this enough time to bore you, but we will say it once more nonetheless, you need to vacuum your mattress to remove dust and mite buildup. Use small strokes to remove all traces of dust. To keep your breathing zone free from dust, buy a pair of hypoallergenic bed covers and bedsheets. These covers will also prevent the shedding of skin, oils, and sweat from reaching the mattress. It will make the mites starve, and it will keep the bed clean for a longer time.
   
3. Wash, wash and wash. To keep the dust mites from coming back with all might, you need to clean your bed linen and dry-wash your pillows. Try to use hot water for washing your bed cover, bed sheet, and quilts. The hot water deters the mites from growing in number and keeps your bedding smelling fresh all the time.

How to Get rid of Stubborn Smells From the Bedding?

There are times when a mattress does not appear dirty to the naked eye, but it emanates unpleasant smells. That usually happens during mucky summers and wet monsoons. Mattresses have the irritating habit of soaking up everything that land on top. From spilled wine or juice to hair products. These products reach the deeper layers, and the heat from the air starts fermenting them.

The presence of mites and microbes does not help the case either. We have seen clean mattresses smell like a garbage dump in the rainy days. The weird combination of organic matter including bodily fluids along with microorganisms contributes to the foul odor. Smokers face this problem more frequently since the fabric surface effectively absorbs the smell. Room fresheners and apparel fresheners rarely help in such situations since these sprays only reach the upper layers and they fail to remove the cause of the unpleasant odor.

1. Vacuuming will help you suction the small organic particles from the deeper layers and the crevices of the stitches.
   
2. You can try using store-bought deodorizing products including common ones like Febreze to remove the smell.
   
3. In case the smell is quite stubborn, try using any de-scenter on your pillow and mattress. It is the same kind hunters use so their target cannot spot their body odor. It works better than other deodorizers.
   
4. In case, you are using solid or powdered carpet deodorizers, be sure to vacuum it after 24 hours.

Do not sleep when the deodorizer is fresh on the mattress. Getting rid of cigarette smoke is the most difficult. However, extensive data collection and comparison tests show that a combination of de-scenters and carpet deodorizer works fine when you apply them in succession of each other within 48 hours.

How to Keep your bed From Turning Into a Home for Bedbugs?

Ask any homeowner, what is a terrifying real-life nightmare, and almost everyone should tell you “bed bugs.” There is nothing more horrifying than waking up in the morning to an itchy back and little red bumps all over the body. These critters are such a pestilence because they are tiny, they spread faster than you can call your terminators, and they are unwanted guests, who never want to leave.

You should know that your bedbug situation is crying for professional help when you wake up to red spots on the mattress and the linen. People have lost some of their favorite sheets and dresses due to these pests. They are nasty, bothersome and they come with us everywhere! You will find the occasional itch during an important conference, during your speed at the seminar and while pushing your stroller at the grocery store.

Here are some things that you can do to prevent bedbugs.

1. Wash and sanitize everything. Since burning everything down is not an option, you need to take the saner step. It is vital that you understand these critters don’t just infest your bed. They are capable of spreading like viruses, and they will infest every bit of fabric inside your home. If you have come in contact with your office chair, and drapes, they probably have bedbugs too. The best way to combat them is by making piles of all infected clothes and putting them in the washer. Turn the water to the hottest possible setting to zap them instantly. However, washing woolens and soft toys in hot water can be harmful to their texture, so consult an expert before cleaning them.
   
2. Put the rest in double-layered garbage bags. These pests can be everywhere. From mobile phones, laptops to books, and TV remotes. Bag everything you have come into contact with during the infestation problem and put pest-strips inside these bags to kill off the insects completely.
   
3. De-bug your mattress. Cleaning your bedding like your clothes or drapes is impossible. You need to take a more labor-intensive step for this process. You can opt for a professional cleaning service, but they usually cost a bomb. You can save tons by combing the mattress for bedbugs. Use a flashlight, look in every corner and vacuum them. Do not use bristles or other attachments for the vacuum. Bugs are clingy, and they will stick to these attachments.
   
4. Take care of your furniture. Bedbugs go everywhere and infest everything. You have no reason to believe that your furniture is safe from their wrath. Your dresser, cabinet, wardrobe, and even study table could be under threat right now. Look for the bugs and their eggs inside the drawers and at the corners of the cabinets. Scrape with a hard-vacuum cleaner attachment to clean them out.
   
5. Clean all the surfaces. Cleaning every surface inside is very necessary for complete removal of the insects and their eggs. Wiping down the surface with disinfectants including the baseboards, floors, walls and the cracks in the walls is imperative for ridding your home of these bugs.

To prevent another outbreak in the recent future, you should try to invest in a mattress encasement. These covers keep the bed bugs from reaching the surface and feeding. They eventually starve and die. These remaining bugs will usually die within the next year, and you should vacuum your bed again by removing the encasement after a year. In the meantime, use hypoallergenic linens and mattress toppers to sleep comfortably without adverse reactions from dust buildup.

Is There a Time you Should stop Cleaning and Buy a New Mattress?

Many of us do not understand when it is time to give up and buy a new mattress. We have seen mattresses with mold, tears, visible stains and foul odors. Although the owners keep cleaning them periodically, the problems never seem to go away. Buying a new mattress is a considerable financial burden, but nothing should sound like an unwarranted expense when your health is in question.

Here are a few situations you should never ignore.

 

1. Mold. When you leave drink spills and food particles on your mattress for long, it facilitates the growth of mold. Molding is a health hazard, and it is almost impossible to stop fungal growth inside mattresses once they start. It is best to buy a new bed and take good care of it.
   
2. Wear and tear. Some people believe that the costliest memory foam mattresses will last them a lifetime. That is a false belief, and you need to reconsider replacing your old bedding once it crosses 6 to 8 years. Depending on the material and build of it, the longevity will vary, but at an average, you should never use a mattress for more than ten years. It can cause health problems including muscle fatigue, joint pain and lower back pain, irrespective of your age.

How to Tackle the “New Mattress Smell”?

A new mattress usually has a strong odor. Off-gassing causes volatile organic compounds from inside the bed to come out and disperse in the air. Although this is a temporary stage, people often want to accelerate it since they do not have a standby.

The most obvious sources of off-gassing include adhesives. The VOCs are formaldehyde, methylene chloride, naphthalene, benzene, perfluorocarbons, toluene, and trichloroethylane. Low-level emissions of these compounds are okay to breathe, but fervent discharge inside a closed room can cause breathing trouble, suffocation, and headaches.

Since most mattress companies work with recognized research organizations and regulatory units for the control of VOC emissions, purchasing from a reputable company and dealer is always the safe option, especially if you have children in the house.

Here are a few ways to get rid of the artificial smell.

1. Open the mattress packaging and let the air out. Do it in an area of your house where there is enough cross-ventilation.
   
2. You can choose to air the mattress outside on the patio or your balcony, as long as there is not too much dust and vehicle exhaust in the air.
   
3. Cooler areas away from direct sunlight, but directly on the path of cross breeze is perfect for airing out the mattress.

It might take you between two days to two weeks to get rid of the smell entirely. However, off-gassing is a natural process for all mattresses, irrespective of their size and budget.

A mattress will determine more than the quality of your rest. That will dictate your mood, physical performance and mental state throughout the day. Therefore, you need to pay slightly more attention to your mattress than you already do. Invest time in proper vacuuming, deodorizing, sanitizing and stain removal. Take protective measures like putting a mattress protector and an enclosure to keep the dust mites and bed bugs at bay. No matter how expensive or how old your mattress is, implementing a few steps of regular cleaning and dusting will help you achieve good health.

Throughout history, people have aimed to understand the nature of sleep and the factors influencing it. Different cultures have created their natural concoctions, ranging from herbal remedies to teas, intended to delay or hasten the onset of sleep. Nowadays, it’s uncommon to meet someone who is content with the amount of sleep they get.

There are individuals who need to drink more than 5 cups of coffee per day to remain functional and productive. On the other hand, there are those, who can only dream about falling asleep throughout the day and night. Which situation is better? Is it better to become sleepy early in the evening and fall asleep immediately as soon as you hit the hay? Or is it better to remain alert throughout the day and wait for a couple of hours past bedtime for sweet sleep? It is debatable since each thinks the grass is greener on the other side. However, it is understandable that these two problems share a strong association.

Once you do not get enough restorative sleep, you are bound to feel drowsy throughout the day. If you doze off multiple times a day, it is harder for you to fall asleep at night. People, who have to wait for more than a couple of hours per day to go to sleep, may have a case of insomnia. Doctors and experts classify it as a sleeping disorder that involves the inability to fall asleep, even when a person has enough time to do so. The affected feel stressed, fatigued, easily agitated, irritable and easily distracted throughout the day.

For some, the cases are sporadic, and the causes vary from anxiety to change of daytime routines. Others, who have chronic insomnia, experience disturbed sleep for about three times a week. Chronic cases have various underlying causes including shift work, clinical disorders, mental or psychiatric disorders, and unhealthy sleeping habits. These usually last for longer durations and command medical attention. More importantly, cases of sleeplessness can be comorbid. In such cases, it is difficult to pinpoint the exact cause-effect relationship.

Combating Sleepless Nights with Lunesta

Over 30% of the general population complains of sleep disturbances. It means millions of people have insomnia. It prompts the question, is there a cure for the disorder? Understandably, it is impossible for a person to carry on daily work without sleeping soundly for weeks and, sometimes, months. Modern pharmacology and biochemical engineering have made it possible to design drugs that can help people with sleep onset.

Lunesta is one such popular medication that doctors have been prescribing for more than a decade for treating symptomatic insomnia. Adults taking Lunesta have reported an improvement in their sleep quality, daytime productivity and onset time. It is a common drug for treating insomnia that affects the elderly population.

However, just like any other sleeping aid, there should be several indications and contraindications of the drug. Medicines work by intervening or decreasing one or multiple biochemical pathways in our body. That makes it necessary for every one of us to learn all that we can about the sleeping medication we are about to take to improve our rest quality.

You must always ask yourself, “the new medicine can help me fall asleep faster, but at what cost?” So here we are, exploring all critical aspects of the medicine and its effect on our system, in the short term and long term.

What is Lunesta?

Lunesta is the brand name of the hypnotic agent Eszopiclone. It is a non-benzodiazepine hypnotic approach that medical practitioners and sleep experts have been using for almost a decade to treat chronic sleeplessness in patients. It is a stereoisomer of zopiclone. It belongs to the cyclopyrrolone class of sedatives. While it is readily available in the USA, it is not available in Europe due to its pharmacological similarity to zopiclone.

As of May 15, 2014, the USFDA lowered the initial dose of the drug to 1 milligram from 2 milligrams. It was after extensive study of the drug half-life showed that the consumers were unable to cope with the daily daytime activities after 8 hours of undisturbed rest. Since it works by interacting with the GABA receptors in the brain, it can impair all activities that require full alertness (driving and operating heavy machinery) and decision making.

What are the Specific Uses of Eszopiclone?

Zopiclone and its stereoisomer are highly active hypnotic agents that stimulate sleep. When the main complaint is the inability to fall asleep, patients often find relief from taking Eszopiclone for a brief period. The drug trial studies were controversial due to the small sample (test group) size. The placebo response was questionable due to the low variance. Nonetheless, Lunesta has gained popularity over the years, but doctors do not recommend it for the long-term treatment of chronic insomnia in the elderly.

Doctors have been using a large percentage of hypnotic drugs like Eszopiclone to treat insomnia among the elderly population. This drug is not typical for the treatment of sleep deprivation in the young adults or the middle-aged. Most importantly, sleep experts should never prescribe this medicine for children at any cost. Besides the unwarranted side effects in the youth, the drug has not shown impressive improvements among them. In case, it is the drug of choice due to the unavailability of other medications. The doctor should begin therapy at the lowest possible dose. It will minimize the side effects if there are.   

Research on long-term management of insomnia without the use of benzodiazepines and non-benzodiazepines, including Eszopiclone shows promise. It discourages long-term use and abuse of the drug due to increased chances of cognitive impairment, impaired motor coordination, and daytime sedation. The indications of long-term use and its relationship with effectiveness are not yet clear.

There are several controversies about the effects of Eszopiclone on patient’s mental health. However, there has not been enough precise study to outline a strong relationship between Lunesta intake and the genesis of a psychological disorder. Several studies prove a strong bond between the medication and the exacerbation of depressive symptoms in adults.

Amidst a lot of controversies, Lunesta has become one of the shining stars among the 3-Z drugs. Millions are regularly using it to get the rest and restoration they deserve. Every day, Eszopiclone, in different forms, is saving millions from collapsing due to fatigue, stress, and anxiety. Nonetheless, that is not reason enough to ignore the potential side effects of this medicine. So keep reading to find out the truth about the activity, efficacy, contraindications, and risks of taking Lunesta for treating insomnia.

What are the Side Effects of this Non-Benzodiazepine Hypnotic Drug?

Hypersensitivity to Eszopiclone is not uncommon, and it is undoubtedly a contraindication you should remember. Almost all sedatives and hypnotics in the market have some form of side-effects, whether it is in short-term or long-term usage. The recommended dosage and use of this medication depend on existing health conditions.

Here are a few instances that call for a reconsideration of Eszopiclone prescription;

1. Slow metabolism rate. People with a slower than average metabolism rate will find it difficult to eliminate the drug from their system within 8 hours. They are likely to suffer from a daytime impairment.  
2. Liver problems. Liver enzymes help with metabolizing the drug. People with liver function impairment will experience a longer half-life of the drug.

Here are a few side effects of the drug people may experience;

• Headache

• Peripheral edema

• Abnormal thinking

• Dryness of mouth

• Excessive thirst

• Rashes

• Alteration of sleep patterns

• Dizziness

• Drowsiness

• Chest pain

• Confusion

• Agitation

• Frequent and painful urination

• Amnesia

There are several contraindications of long-term usage of Eszopiclone which include;

• Stomach cramp

• Anxiety, nervousness, mood swings and irritability

• Vomiting and nausea

• Sleep activities (sleep talking, sleepwalking and sleep driving)

• Impaired concentration

Medications like Lunesta and Ambien are ideal for short-term treatment of insomnia. During the initial phases of trial and research, the experts tested them for long-term curative therapy. However, that does not make these hypnotics suitable for regular, extended period of use.

Can Eszopiclone Cause Dependence?

The Control Substances Act classifies Lunesta as a schedule IV-controlled substance. The regular use of benzodiazepines and non-benzodiazepine hypnotics can lead to psychological and physiological dependence among the consumers. As the dose of the drug increases, so does the chance of dependence. The duration of use contributes directly to the probability of addiction and dependence.

Research shows that the history of dependence is prominent among patients with a history of alcohol use and drug abuse. Additionally, most people develop a tolerance towards these hypnotic drugs, and that leads them to opt for successively higher doses. In fact, several people may develop a tolerance towards non-benzodiazepines in less than two months.

Individuals with a history of benzodiazepine abuse, use Lunesta for its hallucinogenic effects. Research on the addiction and abuse of this compound shows the high potential for the same. An individual addicted to it may do the following;

1. Continue the prescription long after the expiry of the prescription.
   
2. Forge prescriptions to acquire the medicine from pharmacies.
   
3. Opt for higher doses due to the quick tolerance buildup.
   
4. Consume it with alcohol and other hypnotics to increase its effects.
   
5. Resist falling asleep to experience the hallucinations.

There have been cases of people taking Lunesta at 6 mg and 12 mg doses regularly, which produce effects similar to 20 mg of diazepam. Experts have also noted the coincidence of such high doses with chronic anxiety, amnesia, sedation, and hallucinations.

Can people Overdose on Lunesta?

It’s possible to overdose on non-benzodiazepines like Lunesta. According to the US Prescribing Information, people have overdosed on up to 90 times the prescribed dose of the medication but have made a full recovery after medical intervention. As per the reports from the same authorities in 2014, the fatalities in case of Lunesta overdose are common with coincidental alcohol abuse only.

The overdoses are not always intentional. Since people develop tolerance to this medication fast, it is common for them to try out higher doses. It can lead to accidental overdose. Timely detection and medical attention can prevent physiological damage. Activated charcoal and gastric leverage are standard procedures for the treatment of an overdose in adults. Doctors often treat an overdose with Flumazenil.

Overdose symptoms can vary from mild to severe, depending upon the quantity of intake. From unnecessary confusion and grogginess, it can escalate to loss of consciousness and short-term amnesia. Severe overdoses can lead to slowed breathing, a sharp drop in blood pressure, and insufficient supply of oxygen to the brain and other vital organs. Without proper medical attention, Lunesta overdose can lead to brain damage, comatose, respiratory damage, and even death.

As of last year, there were over 600 isolated cases of Eszopiclone. Most of these cases were attempted suicide. However, the percentage of fatalities was significantly low due to the treatability of Lunesta overdose.

How does Lunesta Interact with Other Drugs and Substances?

When individuals take Eszopiclone along with other sedatives, antipsychotics, opioid, and antidepressants, the risk of central nervous system depression (CNS depression) increases significantly. It also interacts with anti-histamines or allergy medications.

Several medications that suppress the secretion of the CYP3A4 (Cytochrome P450 3A4) enzyme from the liver can cause high chances of CNS depression. The inhibiting medications include ketoconazole, clarithromycin, itraconazole, ritonavir, and nelfinavir.

Alcohol and opioid have additive effects on Lunesta. Cough relievers like codeine and hydrocodone can increase the impact of it as well. Marijuana, sleep-inducing drugs like alprazolam and lorazepam, and muscle relaxants can interact with Eszopiclone.

Is Lunesta the Best Medication for insomnia?

Finding medication to treat insomnia or sleep deprivation is not tricky at all. In fact, it is a bit too easy to come across a considerable variation of drug types that can reduce sleep latency. Most doctors prescribe a generic version of Ambien, Lunesta or Sonata.

If you are currently under treatment for insomnia, you are likely taking Zolpidem, Eszopiclone or Zaleplon. These are the three most popular and well-researched z-drugs in the market. These are all non-benzodiazepines that can induce sleep by producing a hypnotic effect. They have lower dependency levels as compared to benzodiazepines.

The dilemma lies in the condition or environment of the sleep studies. There is extensive documentation on the actions, interactions and side effects of popular sedatives like Ambien or sonata or Lunesta, but the companies have conducted the trials inside sleep laboratories, which are akin to luxury motels.

The conditions of experimentation and tests are different from real life, where a person might have to awake multiple times per night to adjust temperature and humidity. These laboratories are unfamiliar. Hence, they are likely to exacerbate cases of anxiety that compels higher doses of any hypnotic.

Real life data will vary considerably from the lab data. Here’s a brief glimpse of the kind of data the researchers have collected.

1. People between the age of 35 and 54 years stated that Sonata and Ambien worked equally well.
   
2. Participants above the age of 55 years found Lunesta worked best for them.
   
3. The participants also stated that Lunesta had the least side effect among the three z-drugs.

This study involved 414 respondents. It revealed that Lunesta gets an average of 55% of the score and Ambient works for 67% of the time. That leaves a lot of people awake, and craving rest at night. Even with regular medication, people find it difficult to fall asleep.

Several studies in Japan showed that at doses of 2 mg or higher, Eszopiclone is more effective than Zolpidem. The effect was wholly dose-dependent, and the advantage of it vanishes once the amount is lower than 1 mg. The same study also reported a higher incidence of morning drowsiness, confusion and lower levels of alertness in people taking the higher quantity.

It is difficult to say which drug is the best since there are several factors one has to consider during a comprehensive comparison. Therefore, for some people, Lunesta might be the best option due to its short-term effectiveness and high power by reducing sleep-onset latency.

Who Should be Using Lunesta?

Doctors recommend using Lunesta when they require a rapidly acting hypnotic. It is not a permanent solution to your sleep problems. Here are a few situations where your sleep therapist or physician is likely to prescribe Lunesta.

1. You are staying up until late every night (challenges with sleep onset).
   
2. You have trouble getting proper uninterrupted sleep.
   
3. You frequently wake up early in the morning, and you cannot go back to sleep.

In all three cases, one common result is excessive daytime sleepiness and chronic fatigue from not getting enough rest at night.

Who Should not be Using this Sedative?

Like all medicines, Lunesta can cause allergic reactions to some people. If you are allergic to Eszopiclone or any other component in it, you should not be taking Lunesta. It is not suitable for everyone.

If you have one or more of the following conditions, you should speak with your doctor immediately before starting therapy.

1. You have a history of mental illness, depression or recurring self-destructive or suicidal thoughts.
   
2. You have experienced liver disease.
   
3. You have a history of alcohol abuse or drug abuse or any other addiction.
   
4. You are pregnant. It is a Category C drug, and its effects on the unborn baby are unknown.
   
5. You are breastfeeding. The effects of Lunesta on lactation and the quality of breast milk is unknown.

You should always disclose information about other pain medication, vitamin or antidepressants you are taking. It can interact with a plethora of other drugs and compounds.

What is Lunesta’s Mechanism of Action?

Sleep is a result of complication actions and interactions in our body. The brain is the most complex organ and interjecting its sleep mechanism is never easy. A few medications like Lunesta can improve the quality and duration of sleep but understanding the biochemical reaction of the same is of paramount importance to judge its efficiency and risks.  

Eszopiclone works as an agonist for the GABA receptor in the brain. It binds to the GABA molecules and prevents their direct binding to the receptors. As a result, the availability of these molecules increases and this results in the onset of sleep. It is quite similar to many anti-anxiety medicines that work by adjusting the interactions of the GABA molecules and their receptors in the brain.

Lunesta is a very fast acting drug. Therefore, you should take it only when you are ready to go to bed. Unless you have 7 to 8 hours in hand to sleep at a stretch, you should not be taking the medication. Scientists and doctors don’t yet know the complete mechanism of action of Eszopiclone, but they recommend a dosage below 2 mg for adults.

It is safe to say that this drug treats symptomatic insomnia and it does not address the underlying issues (psychological and physiological) that cause it.

What to do In Case you have Missed a Recommended Dose of Lunesta?

You should always take it immediately before you go to bed. Taking it after the heavy meal or excessively fatty food can reduce its efficiency.

If you miss a dose or if you realize late at night that you have forgotten to take the recommended dosage, do not consume the missed Lunesta dose unless you have 7 to 8 hours to sleep it off. It is imperative that you do not take an extra amount of the medication to make up for the missed dose.

Is it Possible to Stop Taking Eszopiclone?

Since Lunesta and other brands of Eszopiclone are highly addictive, it is critical not to take them for an extended period.

Although it is safer than contemporary non-benzodiazepine sedatives, it can pose a severe threat of addiction and abuse. As per the 2013 report from CDC, 4% of US adults over the age of 20 years abuse prescription pills on a daily basis. Sudden withdrawal from the medication can elicit the following symptoms.

1. Increased anxiety and irritability.
   
2. Abdominal cramps, upset stomach, nausea, and vomiting.
   
3. Dizziness, confusion, trouble in sleeping, and mood swings.
   
4. Tremors and hypersensitivity of skin.
   
5. Depression, suicidal thoughts, self-destructiveness and trouble concentrating.
   
6. Sweating, headaches, fatigue, and neurosis.

The symptoms can vary from person to person, and the intensity can depend on the extent of abuse. It is possible to wean off the medication by speaking with your doctor and consulting a psychologist. They usually recommend gradually lowering the dose of Eszopiclone till you are not dependent on it anymore.

What is the Effect of Eszopiclone on Mental Health?

According to the Substance Abuse and Mental Health Services Administration, there are around 8 million adults in the USA, who suffer from co-occurring substance abuse and mental health disorders. If you have a long history of psychological challenges, you should talk at length with your doctor and psychiatrist before starting Lunesta.

Case studies of the effect of Eszopiclone on patients with schizophrenia show that it is a safe drug that is suitable for the treatment of insomnia. It was a result of a double-blind, randomized study that does not show any effect of this compound on the cognition of the subjects. In fact, there is not much evidence to outline the relationship between Lunesta and insomnia in schizophrenic patients.

There are instances of Eszopiclone making cases of depression worse. People with mental health disorders including recurring bouts of depression, and anxiety can experience deteriorating symptoms during treatment. Studies show that they can find themselves thinking about suicide or self-harm during this period.

People also experience abnormal thoughts and exhibit increased agitation while taking this drug. Additionally, there can be unusual behavior changes. The mental health implication of Lunesta is quite expansive, and you need to understand the cost of getting uninterrupted sleep.

How Should you Take this Sleeping Medication?

You should follow the advice of your sleep expert or general physician closely. Always take it before you head to bed with a glass of water. Most modern sleep medications come in the form of extended-release tablets that you should not break in half or bite through or grind. The recommended dose for adults is between 1 mg and 3 mg. You should take the pill(s) at one go. The total dose should never exceed 3 mg as per the updated recommendations.

The medication can lose its activity and effectiveness if you do not store it in the right conditions. Find a cabinet or storage drawer that is between 59-degrees to 86-degrees Fahrenheit in temperature. Do not keep it in a humid place or an area that receives direct sunlight. Never consume Lunesta if it has crossed the date of expiration.

Taking this medication after a heavy dinner can delay its action by slowing its dispersal and absorption. The mechanism of this drug is still unknown, but research has seen that consuming a high-fat diet for taking Eszopiclone can cause delayed effects.

You should never take this medication in the afternoon. If you are recovering from a recent change in shift or suffering from jetlag, always speak with your sleep expert to understand the implications of this medication on your physical and psychological health.

What is the Most Critical Information you Should know about Lunesta?

Lunesta has been around for almost a decade, but the presence of multiple opinions and controversies make it necessary for you to know a few facts about the medication before consuming it.

• Eszopiclone uses several inactive ingredients, and you can get severe allergic reactions to any of them. It uses lactose, microcrystalline cellulose, polyethylene glycol, and hypromellose. If you have known allergies to any of the compounds, you should speak with your doctor before taking the pills.

• It works fast, and you should never take this medication on your way home from the office or while operating machinery at home before bedtime. Always pop it when you know you have 7 to 8 hours in hand to sleep it off.

• There have been cases where people have taken the medication and then engaged in walking, holding phone conversations, eating, and even driving, but without the memory of it.

• Without proper time to sleep it off, you can experience dizziness, drowsiness, lethargy, cognition impairment, and short-term memory problems on the very next day. These are severe challenges in case you have to drive far for work, or you have to handle heavy machinery during work hours.

• Drinking alcohol is very risky while you are taking Lunesta. In can increase the activity of the medication and it contributes to increased side effects. Taking it with other opioid and muscle relaxants can create an unpleasant hallucinogenic effect that can add to dependence and addiction. Prolonged usage often builds tolerance in adults and people are more likely to increase the dose without consulting their physicians to experience better sleep. It poses threats of overdosing as well as dependence on everyone.

• You should never stop taking the medication suddenly, especially if you are taking a higher dose. Weaning off is the better option since sudden cessation can lead to intense withdrawal symptoms, similar to the kind opioid withdrawal causes.

• People suffering from lung problems including bronchitis, bronchial pneumonia, and chronic obstructive pulmonary disease (COPD), and asthma should refrain from taking Eszopiclone.

• In case, the symptoms of insomnia do not go away with 7 to 10 days of constant Lunesta use, you should talk to your doctor. Sometimes, when the medication does not work, it can elicit adverse effects like increased sleep onset delays, or more extended bouts of insomnia can result from drug interactions.

• Never share this medication with a friend or family member, who might have symptoms similar to yours. It is a drug of abuse, and it is against the law to share Eszopiclone with others. Always keep this medication out of the reach of children and teenagers.

You must always remember that medications belonging to the category of benzodiazepine and non-benzodiazepine hypnotics can be highly addictive. Almost all of them have side effects. If there are other ways to overcome your sleeping disorder you should always try them before resorting to Eszopiclone. Lunesta is not the one-stop solution for all sleep deprivation problems, and you should not treat it as one.

Though the mysteries of the human body may largely be unraveled, the complex biochemical activities governing our metabolism continue to puzzle scientists and healthcare experts. Most bodily functions rely on the role of chemical messengers, widely known as hormones, which together with numerous glands, form the endocrine system.

Some of these hormones are ubiquitous among all mammals. It signifies their importance in the maintenance of homeostasis in the mammalian body. One hormone, in particular, is present in the plant system as well. Melatonin or N-acetyl-5-methoxy tryptamine is the first line of defense in plants against oxidative stress. In animals, this hormone regulates the circadian rhythm. Calling it a part of the circadian clock is an understatement since it plays crucial roles in the maintenance of blood pressure, reproduction, and the sleep-wake cycle.

Several organ systems in the human body are directly or indirectly dependent on this hormone. It elicits these responses by binding with the melatonin receptors and sometimes it mediates biochemical mechanisms by functioning as an antioxidant. In its medicinal form, it can treat insomnia or delayed sleep onset. It is a multifunctional compound that acts as a neurotransmitter and a neurohormone. Melatonin is also a neuro-protector that prevents cell damage by working as a potent anti-oxidant.  

Scientific evidence points towards a successful long-term treatment of sleep deprivation in adults and children with melatonin. In the US, Europe, and Canada, you can buy melatonin supplements over the counter. Other countries may require a prescription from a doctor.

Why is Melatonin Overdose Uncommon?

At present, medical professionals rely on melatonin for the treatment of delayed sleep phase syndrome and insomnia. It can mediate the circadian rhythm and advance the sleep onset period.

Melatonin is a hormone that occurs naturally in the human body. The level of the hormone varies from one person to another, but it is not a foreign compound our system has to encounter. Interestingly, the effective dose of the supplement differs considerably between people. It can depend on many factors including age, daytime physical activity, and other medicinal interactions. Therefore, pointing out a melatonin overdose from a blind study is quite impossible.

In short, experts often state that overdosing on melatonin is impossible. However, taking them beyond recommended levels can elicit unpleasant and disruptive side effects. Sometimes, using this supplement for an extended period can result in dependence and habituation. People are also likely to experience a hangover effect from the regular use of melatonin supplements.

How Does Melatonin work in Treating Insomnia?

Today, about 70% of adults in the US report disturbances of sleep quality and duration. Some of them report their inability to fall asleep during designated bedtime for over a few months. Insomnia is the difficulty in falling asleep or staying asleep during the night. People with insomnia do not experience restorative sleep. The symptoms include low energy, fatigue, mood disturbances and decreased productivity. Although the primary symptoms are similar, there are two broad classifications of this sleep disorder.  

• Acute insomnia. It usually occurs for brief periods as a result of interruptive activities including stress due to circumstances, work pressure, physical pain or changing sleep cycles due to shift work. It is a passing phase of sleep disruption that usually resolves without medical intervention.
• Chronic insomnia. It is a form of disrupted sleep that occurs at least thrice a week. People with chronic insomnia have a history of disrupted sleep for at least three months. Changes in the environment, inherent psychiatric issues, unhealthy sleeping habits, shift work and interactions between medications can cause long-term insomnia.

Insomnia in the chronic form can be a result of co-morbidity. Understanding the cause-effect relationship between the two issues is quite impossible, leading to complexity of possible treatment options.

A person’s response to light and darkness depends on his or her circadian rhythm. Melatonin mediates the light and dark response. Light or dark information stimulates a pathway that leads to the suprachiasmatic nucleus (SCN) of the hypothalamus. As a response to light, it signals the pineal gland that switches on melatonin production and its release into the bloodstream. Serotonin, a tryptophan derivative, is the precursor to melatonin. The pineal gland is the site of conversion of this hormone to melatonin. Several theories state that the high level of biochemical activity of serotonin might depend on its ability to generate melatonin.  

The usual production of melatonin starts at around 9 pm. In case of an average metabolism rate, the level of the sleep hormone increases sharply, and you should feel sleepy by 11 pm to 12 am. The effect of high levels of this compound remains in the blood for over 12 hours, and the levels start dropping in the morning. By 9 am, the presence of melatonin in blood is barely detectable and remains so throughout the day. The activity peaks at around 3 am, which is when people have the most profound sleep. In children, melatonin levels are higher than in adults. That is one of the reasons they need more extended periods of restorative sleep.  

Melatonin is the “hormone of darkness” that promotes the onset of activity in nocturnal animals, and it fosters sleepiness in the diurnal ones. Hijacking this hormonal pathway can give us control over the amount of sleep and quality of rest. Researchers and scientists have been working for years to perfect the dosage and design of melatonin supplements that can mediate sleep pathways and suppress the symptoms of insomnia in the population.

What is the Correct Dose of Melatonin?

Young children should avoid taking melatonin unless a specialist recommends use. Doses as low as 1 milligram and 5 milligrams can cause seizures in children. People’s sensitivity to melatonin varies according to metabolism and underlying physiological conditions. Overdosing on melatonin is highly unlikely, but adverse effects start manifesting in doses in the 30 mg range.

An adult should always start with a safe beginner’s dose around 0.2 mg and 5 mg. That is the lowest dose range that is both effective and safe in adults. Determining the correct dosage can be complicated since it varies with body weight, BMI, age, and sensitivity. Although in several countries it is an OTC product, you should always consult your physician and a sleep expert before beginning melatonin treatment.

What are a Few Things About the Sleep Hormone you Should Know?

Starting sleep medication can bring a lot of changes in your lifestyle. Melatonin is a hormone and taking supplements to increase its level in your system can have many side effects. It can affect your sleeping hours, diet, productivity and daytime temperament.

There are several facts about it you must know before you start taking it. Here are the ten points about melatonin that can help you understand the treatment, contraindications and positive effects of it.

1. Our pineal gland produces this hormone as a response to the light receptors in the retina. This pathway is present in all mammals, but it works differently for nocturnal and diurnal species. Its primary function is to mediate the sleep cycle by monitoring the activity of the clock genes.
2. This darkness hormone is the natural pacemaker of the body. It can signal the body about the time during the day or the time of year. It regulates the internal clock of the body.
3. Melatonin supplements adjust the internal clock of a person. It can help you fall asleep faster and stay asleep for 8 hours. People, who do not experience therapeutic sleep benefit from taking melatonin supplements.
4. It is also a short-term treatment for shift working, jet lag and sleep deprivation. Long-term use of this compound can cause complications.
5. Blue light from LEDs and smart devices can hamper the effectiveness of melatonin. You can think of blue wavelength light to be its arch nemesis, and the presence of this light makes it more challenging for people to fall asleep.
6. Therapists and doctors often recommend the use of red light in the ambiance to complement the effects of melatonin. They have the least impact on shifts in circadian rhythm and changes in melatonin levels. They are the perfect choice for bedroom lighting and night lights.
7. This hormone plays a vital role in the regulation of menstrual cycles. Increased levels of melatonin can suppress the synthesis of luteinizing hormone and delay the release of the ovum from the ovary. It can interfere with the frequency, duration, and onset of the menstruation cycles.
8. Doctors prescribe melatonin for the treatment of developmental and learning disabilities including ADHD and autism. The efficacy of the procedure can vary considerably depending on the severity of the challenge.
9. Melatonin and cortisol are antagonists. As the level of the former hormone declines, cortisol levels in the blood increase. It increases as the person wakes up. Therefore, in especially stressful times, people experience an imbalance of the cortisol and melatonin activities causing extended periods of wakefulness and daytime sleepiness.
10. Blind people cannot receive light and dark signals. Therefore, it becomes necessary to modulate their circadian rhythms from the outside with the help of supplements like melatonin that can restore the circadian rhythm.

What Can Qualify as Melatonin Overdosing?

Taking too much melatonin is possible. Usually, repetitive doses above 30 mg can disrupt the sleep-wake cycle in adult individuals. While defining a standard overdose limit for this supplement is impossible since there is no usual safe dose for everyone. However, it is indeed possible to experience at least one or several unpleasant side effects of the medicine.

Doctors usually recommend a dose between 0.2 mg and 20 mg for adults. Several patients take more than the prescribed dose without any severe side effects. In case, your regular treatment of supplements has stopped working, you should speak with your doctor.

If you are thinking about taking a higher than the regular dose of melatonin to boost your sleep onset and duration, you might not get the desired results. Research shows that the half-life of this ingredient is about 50 minutes. That means it exists in the blood only for about 50 minutes before dissipating. There is no chance of improving your sleep quality or duration by increasing the dose of melatonin. Instead, you might wake up with a sullen mood and a bad “hangover.”

What are the Symptoms of Melatonin Overdose?

Studies on proven cases of melatonin overdose show that too much of the substance can have undesirable effects that are contrary to the desired purpose. Too much sleep hormone in your system can make it harder for you to fall asleep. An overdose of melatonin is rarely lethal, but it can leave you groggy and irritable the next day. It can also cause vivid nightmares and bizarre dreams that may make sleeping at night extremely difficult.

In addition to these, you might also experience the following symptoms.

1. Dizziness
2. Nausea
3. Irritability or anxiety
4. Joint pain and back pain
5. Stomach cramps and diarrhea
6. Headaches and wooziness

In fact, some even suffer from the sudden elevation of blood pressure. Taking a supplement without expert advice is not smart. You should always consult your GP and cardiologist if you are taking beta blockers and calcium channel blockers for your cardiac problems.

These side effects are usually ephemeral, and they go away within a day. However, the dizziness, excessive daytime sleepiness, physical pain and headaches can pose a high risk of accidents and bad decision making during the next day. It is unlikely for melatonin to cause symptoms of an overdose on its own, but consumption with alcohol and opioid can elicit severe reactions.

With which Medications and Substances do Melatonin Interact?

Naturally occurring organic compounds have a broad reactivity range. Same is true in the case of melatonin.

1. The supplement interacts with CNS depressants aka sedative medication. Both of them cause drowsiness and dizziness. Therefore, taking the two drugs together can double the effect. Never take melatonin with clonazepam, lorazepam, zolpidem, and Phenobarbital.
2. Caffeine elicits interactions with melatonin since the wakefulness stimulating compound can decrease the effectiveness of the hormonal supplement.
3. Fluvoxamine also interacts with melatonin from time to time. The former increases the amount of the hormone supplement that body absorbs. Consuming them together increases the side effects of the hormone.
4. Diabetes medication can also react with the supplement. The sleep hormone can increase blood glucose concentration by decreasing their affectivity.
5. Birth control medication also interacts with this medication. Therefore, speak with your gynecologist and your sleep expert before starting melatonin therapy.
6. Anti-histamines and immune system suppressants interact moderately to strongly with the natural hormone supplement. Taking it with immunosuppressant can decrease the immunity suppressing the effect of the medications.  
7. Melatonin interferes with the blood clotting mechanism and the anti-coagulant medication that doctors prescribe for patients suffering from a high risk of thrombosis. The supplement can increase a person’s chance of bleeding and bruising.
8. All kinds of benzodiazepine compounds react with melatonin.
9. The medication reacts mildly with flumazenil. The latter compound decreases the effectiveness of the supplements.

How to Avoid Melatonin-alcohol Interaction?

Many of us enjoy the occasional drink after a long day at work. A little alcohol does not affect our health adversely, in fact, it helps us relax and prepare for the next day’s battle. However, is one shot of whiskey or a pint of beer as harmless when you combine it with melatonin therapy?

A combination of melatonin and alcohol is potentially dangerous since liquor can rid your body of melatonin quickly. Although alcohol acts as a sedative, it interrupts your sleep cycle. It can worsen symptoms of sleep apnea and non-restorative sleep. Here are a few of the adverse side effects you might experience if you combine the two.

• Increased drowsiness that makes it extremely difficult for you to operate heavy machinery and drive on the day after.
• Dizziness and confusion that might make walking, talking and regular decision making impossible.
• Increasing irritability, anxiety and fatigue that wreaks havoc on your metabolism and blood pressure.

Combining the two can cause swelling of your extremities, excessive sweating, flushing, and delusion, breathing trouble and fainting. In case you have consumed alcohol and melatonin together, you need to speak with your physician immediately.

To avoid all the trouble, you need to plan your evening. Spread out your socializing so that there is a 2 to 3 hours gap between drinking and your medication. Of course, the duration of wait will depend directly on the amount you have had to drink. Try to stick to 60 ml to 80 ml alcohol for the time you are on the new medication. Since melatonin is only a short-term treatment, this kind of restriction should not disrupt your social life for long.

What are the Top Benefits of the Neurohormone that are Enough to Overrule the fear of Melatonin Overdose?

The FDA does not monitor the quality standards of melatonin. Nonetheless, millions opt for this OTC nutritional supplement from time to time. Why is it so? Why do people keep going back to melatonin, if it poses many risks and threats? It is Completely Natural

Unlike the benzodiazepines and non-benzodiazepines, melatonin supplements are au naturel. Sleep trouble goes away once you bring this natural supplement into the scene. It can “fix” disrupted circadian rhythms and make up for low melatonin synthesis in the body.

It is instrumental in treating insomnia and delayed sleep onset syndrome in the ages 55 years and older. New, prolonged release formulations are ideal for the treatment of primary insomnia in adults.

It is a Potential Treatment for Prostate Cancer and Breast Cancer

By now, we know that melatonin interacts with the hormones of the reproductive system. That makes us wonder if this compound can treat diseases of the reproductive system as well. Several in vitro studies involving mammalian (human) breast cancer cells show that it can inhibit the growth of tumor cells.

The scientists reproduced the same survey in a mouse model (in vivo). That promises a potential treatment for common hormone-resistant breast carcinoma. At the same time, studies involving prostate cancer show that melatonin levels are much lower in people suffering from prostate carcinoma than in the healthy (control) population. Melatonin can actively inhibit the growth and proliferation of prostate cells in vivo.

Helps Deal with Menopause

All women go through several physiological changes in life. During puberty, the first couple of years go by trying to adjust to the monthly cycles that bring a surge of hormones, cramps, leg pain, nausea, and bleeding. 40 – 45 years after the initiation of the menstrual cycles begins the menopause phase, where an annoying period starts once again. Only this time, the cycle is more ruthless, and it brings forth hot flushes, joint pain, skin irritations, mood swings and hunger cravings.

Several studies involving menopausal and peri-menopausal women and melatonin show that it can lead to the recovery of thyroid and pituitary functions. It is a promising find since a natural compound can finally help with the restoration of post-menopausal health and redressal of menopause symptoms.

It Can help Tackle Fibromyalgia

Imagine living in pain 24/7 without any specific reason. You don’t have to imagine, in case you have fibromyalgia. This disorder involves the severe pain of connective tissues and muscles, all over the body, without any specific cause.

Research over the last few years shows patients taking melatonin supplements to experience decreasing pain and discomfort. The group that took melatonin in combination with fluoxetine (antidepressant) experienced faster improvement. Further research shows that people, who suffer from chronic migraines may benefit from melatonin treatment.

It can Strengthen the Immune System

While we have already asked you not to take immunosuppressant with melatonin, you need to know the reason. The latter increases the strength of the immune system. You can think of it as the “immune buffer” that can act as an anti-inflammatory, anti-infection and immunity boosting agent.

Research points towards the use of melatonin in the treatment of localized infections and edema. The effectiveness of this powerful anti-oxidant in the treatment of systemic infections like septicemia creates a promising future for viral and bacterial immunotherapy.

It can Effectively Reduce the Symptoms of Jet Lag

Jet lag does not fall under the category of delayed sleep or advanced sleep onset disorders or insomnia. Jet lag occurs when you have traveled from one part of the world to another, and your internal clock is not in sync with the external clock.

Documented research shows that 9 out of 10 trials for the “treatment” of jetlag with mild doses of melatonin were successful. It helps people adjust faster to the new external clock, without disrupting their inherent circadian rhythms. As per the research data, doses between 0.5 milligrams and 5 milligrams work well for re-syncing the internal clock.

Melatonin can Help children with Developmental Issues Like Autism

As per a recent publication in the Scientific American, autism levels are on the rise in the US. It may be due to the increasing levels of awareness among the parents and the evolution of better methods of diagnosis in the mainstream, but the research on developmental issues in children are also on the rise.

According to a Developmental Medicine and Child Neurology publication from 2011, 35 individual studies on the effects of melatonin on autism spectrum disorders including Rhett Syndrome and Asperser’s Syndrome show that supplementation of the “sleep hormone” can help with improvement of daytime behavior and better night-time sleep quality.

Helps with Bladder Dysfunction

Bladder dysfunction is quite common among women who have undergone a hysterectomy and in older men. People with bladder problems often suffer from elevated levels of malondialdehyde.

Melatonin helps reduce oxidative stress in the body, and it combats bladder dysfunction. This natural hormone supplement can help you deal with an overactive bladder by lowering the stress elevating hormone malondialdehyde.

It can Reduce Tinnitus

If you have been hearing an annoying buzzing or whirring noise in your ears for some time now, you must already know that modern medicine does not have too many pharmaceutical or surgical cures for it. Tinnitus is an age-old problem for all ages that can be ephemeral or quite permanent. It can even lead to depression, anxiety and constant irritability in adults or children.

Modern research in medicine and diseases shows melatonin to be effective against tinnitus in all ages. Taking 3 milligrams of melatonin for 30 nights in a row can reduce the symptom of tinnitus in adults. It also helps in improving the sleep quality in the same patients.

It is an Excellent Stress Buster

There is no better way to tackle job-related or any other stress in life than getting a good night’s rest. However, only some of the most privileged souls of the world get to sleep each night soundly. Resting has become an unachievable dream for the most of us unless you have access to the natural sleep hormone nutritional supplements.

It controls the levels of cortisol (decreases) that can relieve the stress symptoms in your body. Melatonin is an effective natural way to unwind, relax and get a good night’s rest before your body goes into a fatigue-shock.

It can Also Help Treat Heart Conditions

In 2018, you would be surprised to hear about an adult, who does not have any heart troubles. The surmounting stress and promotion of unhealthy lifestyles can take a severe toll on your cardiac health.

The lack of enough melatonin secretion in your system will increase your blood pressure and create severe pressure on the arteriolar and ventricular walls, and the heart valves. Melatonin supplements can actively reduce the blood pressure and protect the heart. It may even treat cardiovascular diseases.

Where Does Melatonin Occur Naturally?

Melatonin is a natural dietary supplement in the USA, as per the directives of the Food and Drug Administration (FDA). It is an OTC product in Canada and the US. Therefore, the restrictions and regulations applicable to medications are not relevant to melatonin (nutritional) supplement.  

There are several food items including fruits, vegetables, seeds, herbs and cereals that contain high levels of the neurohormone. For exampl, bananas, grapes, grains, malt beer, olive oil, plums, rice, and plums contain melatonin. Research shows that when we consume oranges, pineapples, bananas, and grapes our blood melatonin levels increase significantly.

Sticking to a diet of rice, rolled oats, barley, walnuts, sunflower seeds, flaxseed, mustard seeds, peanuts, tart cherries, asparagus, broccoli, tomatoes, olives, cucumber, olives, and grapes is the best way to improve your sleep quality naturally. These are natural reserves of the neuro-protector hormone. Staying away from fatty food and caffeine will help you enjoy the sleep-inducing effects of these foods.

What else Should you Know and Remember About this Darkness Neurohormone?

Earlier, scientists and pharmaceutical companies synthesized melatonin from the bovine pineal tissue. Right now, almost all pharmaceutical companies across the US and Canada produce it synthetically. It reduces any chance of cross-infection and anaphylaxis that was prominent in animal tissue-based cultures.

Several food manufacturers and beverage brands sell melatonin-rich products via grocery stores and departmental stores in different parts of the US and several European nations. Nonetheless, it remains a critical neurohormone and does not become a natural additive in your food. Always check the labels of the melatonin nutritional or dietary supplement you buy for the level of the compound present in the total quantity of food or drink.

Although you may find these supplements outside pharmacies, at your favorite departmental store, you should consult your doctor to lessen the chances of any contraindications. It is imperative in case you are consuming heart medicines, diet pills, birth control pills, anticonvulsants, antidepressant or anti-anxiety medications.

Melatonin supplements can be of various types and powers. Your doctor, psychiatrist and sleep expert can help you determine which one is the right concentration depending on your age, BMI, weight, and other health conditions. Therefore, it is neither smart nor advisable to treat sleeping disorders in children with over the counter melatonin “nutritional” supplements.

In today’s fast-paced world, there exists an unyielding desire to extract more from life. The chance to stop and appreciate the splendor of a sunset often eludes us. It’s uncommon for people to take time to relax and decelerate. This might shed light on the rekindled fascination with the idea of ‘less sleep, more life.’

Simply speaking, it is the concept of breaking down the extended 8-hour sleep schedule per day to several short naps throughout the day. These can be super quick 20-minute resting phases distributed evenly throughout 24 hours, or these can be longer nap durations that allow one non-REM and one REM cycle.

One-third of the US does not get enough sleep per night, but there are several Americans out there, who believe they can do more by cutting down their sleep hours. They might be a small group, but their wish to spend less time on the bed is rattling the belief of the sleep-lovers of the world.

Apart from getting more time to work, think and spend more time with their families, polyphasic sleepers often practice short-duration naps because similar patterns of sleep have always fuelled great ideas and genius innovations. This somewhat “odd” sleeping habit has been becoming popular among the Silicon Valley workers and shift workers.

It is indeed much easier to make the most of the day when you are sleeping for less than 3 hours. According to the seasoned polyphasic sleep practitioners, you can experience the effects of complete rest from fragmented sleep spread out throughout the day.

Is it Easy to Master Polyphasic Sleep?

Most people are monophasic sleepers or biphasic sleepers. They prefer to sleep in long durations, or they take one small nap in the afternoon, usually between 2 pm and 4 pm. In contrary, people, who engage in polyphasic sleep prefer sleeping in short bursts.

As per data from the Polyphasic Society, there are several schedules that people follow all over the world. Experts state that spacing out the naps can maximize the time one spends during REM sleep. Spending maximum time on slow-wave sleep boosts restorative sleep. As a result, they believe regular 8-hour sleep schedules to be unnecessary.

What is the Uberman Sleep?

The Uberman Sleep Schedule is one form of polyphasic sleep. It consists of small 20-minute naps that are equidistant from each other. Usually, six 20-minute naps comprise the complete pattern.

According to the experts, not everyone can be a natural Uberman. However, there are several polyphasic sleepers, who have practiced this schedule for over a year with no severe health impacts. The only constraint in each case was the requirement of a human alarm clock. It is quite impossible for people to stick to this schedule without the help of another human being. The usual 6-nap cycle only takes up 2 hours time during an entire day.

The time-saving and somewhat unconventional sleep schedule has become a popular meme. It has been on the web since the early 2000s and thousands have tried this form of polyphasic sleep over the last few years. For over a decade, fans and followers of the Uberman Schedule have been attempting to perfect their sleep-wake schedules to maximize restoration and to maximize their working potential.

You can think about it this way, if you started today, you would save 5 hours per day, and that would amount to 1,825 hours per year. You would gain about 11 years in total, at an average. That would, of course, depend on when you are starting out and other health conditions.

What is Non-Equidistant Divided Sleep?

The more popular form of the Uberman Schedule is the non-equidistant Uberman. The body and the brain experiences different kinds of sleep throughout the sleeping cycle. In fact, during different parts of the day or night, we are likely to experience different types of rest.

The non-equidistant rest is possible for people who get by on fewer than 6 hours of sleep. You can shift from an equidistant eight nap schedule to a seven-nap schedule and finally to a six-nap schedule by eliminating a late-morning nap. It is all about adaptation and adjustment. The transition should always be gradual. This schedule allows for weekend “sleep-ins” with eight naps and “work days” with six naps.

What are the Different Types of Polyphasic Sleep you can Try?

The first step for adopting a polyphasic sleep is choosing a type. Assess your goals and understand your body’s unique need for rest. Various kinds of polyphasic sleep include the Everyman pattern, Dymaxion pattern, biphasic sleep method and Uberman method.

Everyman Sleep

The everyman sleep is one of the most popular polyphasic sleep patterns. The original schedule consists of a 3-hour core sleep and three 20-minute long naps throughout the day. These naps are equidistant from one another, and their position depends upon our natural drop in alertness or BRAC cycles.

Over the years, it has evolved into a 3.5-hour core sleep with similar nap timings spread throughout the day. The partition of slumber depends upon the external cues your body detects through the retina, liver and several other places. You should always time your core sleep, so your second REM cycle coincides with the end of your sleep.

Uberman Pattern

The Uberman sleep pattern requires people to sleep only about 2 hours per day. It is a borrowed moniker from the theories of Friedrich Nietzsche. It is a polyphasic sleep schedule that consists of six 20-minute naps in four-hour intervals. That means you get to nap at 2 am, 6 am, 10 am, 2 pm, 6 pm, and 10 pm. People, who have been practicing the schedule, assure that they experience increased energy.

History shows that prominent artists and eminent musicians practiced similar polyphasic sleep patterns to fuel their creative instincts. The average Uberman claims 91 extra days per year that they can utilize for new projects. Additionally, these Ubermen never experience jetlag and shift-lags since they break free of the bonds natural daylight and night impose.

Dymaxion Sleep

Several research papers postulate that people with a double mutation in the DEC2 gene can sustain themselves for years with extremely short sleeping periods. This mutation increases the chances of people experiencing the regular number of REM cycles and deep restorative sleep phases, even with shorter total sleep durations. Sadly, only about 1% of the human population has this gene.

Buckminster Fuller came up with the concept of the Dymaxion Sleep schedule. People who practice this kind of sleeping patterns take a nap four times a day for 30-minute duration only. These people can quickly get by with fewer than regular REM cycles without any severe impact on their sleep pressure. Although we currently do not have any mechanism to modulate the effects of the circadian rhythm on the human sleep-wake cycles, polyphasic sleepers can successfully reduce the sleep pressure to maximize restoration.

A more realistic Dymaxion sleep schedule includes longer nap durations that are fewer in number. It is an uneven polyphasic sleep pattern that involves four resting stages and four waking stages.

Biphasic Sleep

Biphasic sleep or bimodal sleep is when people divide their sleeping time into two periods. Although there are several forms of biphasic sleep, the extended rest – short nap version is the most popular. Taking afternoon siestas is a common practice in some areas of Europe and Asia. There are two forms of this kind of sleep.

1. Long nap: this includes a 5-hour rest and about 1-1.5-hour nap.
   
2. Short nap: this one involves about 6 hours of sleep per night and a 20-minute gap.

Another favorite schedule is the equally bifurcated sleep pattern, where the sleeper divides his nighttime sleep into two equal parts of about 3.5 to 4 hours each. This form was prevalent in the western European regions in the 18th and 19th region.

French royals used to sleep for about 3 hours during the first phase of the night, wake up to write or read or pray and then go back to bed in the wee hours of the morning.

What is the Evolutionary History of Polyphasic Sleep?

Polyphasic sleep patterns have been around for quite a while. Some people believe that similar sleeping patterns have existed to support sustenance, gathering-and-hunting lifestyle and facilitate complete restoration since the ancient times. Patterns of bifurcated sleep and polyphasic sleep are predominant in the 18th and 19th-century literature.

People have made a few changes in these sleep patterns that have given rise to the modern Uberman sleep and Everyman sleep patterns. No matter how radical these schedules seem, you must remember that none of these are brand new. People have studied the human body responses to circadian rhythms for ages and developed several poly-stage sleep patterns that can foster complete rejuvenation within shorter periods of time.

According to many noted historians and anthropologists, polyphasic sleep has its roots in the environment rather than physiology. Even today, fragmented sleep is common among the younglings of almost all mammalian species. Thomas A. Wher discovered the persistence of biphasic sleep patterns among human beings as far back as 800 BC. His polyphasic sleep study involved a group of 14 subjects. He put them in an artificial environment devoid of sunlight for 30 days.

As his research advanced, he noticed that these subjects started sleeping according to a bimodal pattern. Two 4-5-hour blocks of sleep separated comprised their total, and they lay awake in between these two blocks quite peacefully. That showed the world that the biphasic sleep pattern was, in fact, the most ancient of all sleeping patterns that our bodies naturally adopted. Biphasic and polyphasic sleep might be our “default” rest setting, and we might be struggling in vain to conquer monophasic sleep.  

Interestingly, segmented sleeping patterns may have been prevalent before the founding of the most ancient civilizations. We have the shortest resting phase among all primates and research by the department of evolutionary anthropology at Duke University shows that segmented sleep might have something to do with our cognitive capacities. The shift in sleeping patterns began about 1.8 million years ago. The discovery of fire and adaptation to cave dwelling may have fueled the practice of continuous sleep.

Monophasic sleep enjoyed three-fold advantages including warmth, security of sleeping in groups and better REM sleep that propelled cognition and memory. It only meant the modern human being did not have to sleep as frequently and yet enjoy the benefits of complete rest at night.

Why is it Challenging to Re-adapt to Polyphasic Sleeping Patterns Today?

It seems like evolution pushed us towards the monophasic sleep pattern in the last couple of million years. It might seem counterintuitive to go back to polyphasic sleep until you consider the challenging reduction of the resting hours we are about to experience.

Shifting to a new Uberman pattern or Everyman pattern of sleep can take considerable effort since we are pushing ourselves towards achieving the same level of comfort with reduced sleeping hours. You could say that we are looking towards undoing what millions of years of evolution have done to our physiology and habit.

Adapting to the polyphasic sleeping patterns can be challenging without the correct guidance and help. In addition to a “human alarm clock,” you will need the correct information. The duration of the adaptation process depends on the body’s response to the circadian cues. You can begin by napping every 3-hours or 4-hours depending on the synchronization with your internal body clock. The “zombie mode” is an unavoidable part of the Uberman if you decide to skip the exaptation. Embracing exaptation will help you alleviate these symptoms through the practice of an eight-nap schedule.

For some people, the adaptation process takes shorter than a month, and for few others, it can even take more than a month. Most claim that this period of increasing exhaustion, predisposition to fatigue and occasional sleepiness as per the old monophasic sleep patterns can last for more than a month for the regular sleeper.

Ubermen are usually able to shift their resting patterns without disturbing the natural rhythm. With daily practice, people are often able to overcome their tendency to revert to monophasic sleep. Even missing naps or oversleeping does not interrupt the Uberman routine upon extensive practice.

Why Should you try Sleeping Polyphasically?

We rarely consider the fact that we spend about 26 years (of an average lifespan) in bed. Sleep can boost health, immunity and sustain memory, but it is complicated for many of us to get 8-hour long resting phases on a regular basis.

The correct segmented sleep pattern can help you feel refreshed and rejuvenated with lesser than one-third of the time you spend sleeping right now. Here are a few reasons you should try polyphasic sleep.

You can Dedicate More Time to Regular Activities

Whether it is studying, sports, meeting with your friends or browsing the web, you will be able to do everything, every day, without losing out on essential slow-wave sleep. In fact, with several sleep phases, you will be able to experience more than one first-task-of-the-day!

Go to Bed Late, Yet Wake up Early

All the different types of fragmented sleep support late bedtimes and early wake-up times. You will never have to leave a party early or a movie halfway because it is time for you to hit the hay.

You will also be able to enjoy your morning walks and your morning cup-a-Joe even though you manage to go to bed late. In between, you will not feel tired or the need for going back to bed, if you can perfect your nap schedules.

Better Time Management

Do you always struggle with your work schedule, family time and self-improvement activities? People today feel the lack of personal time more than ever. Finding a balance between our responsibilities and our hobbies is almost impossible.

However, the Ubermen and Everymen state otherwise. They always have time for exploring new things, and yet meeting their responsibilities. These resting patterns enable convenient and flexible scheduling by increasing your net awake time.

Enjoy REM Sleep

Due to the building sleep pressure, you will never have to wait to go into REM phase. Adults spend about 1.5-hours per night in REM. When you break your sleep down to 30-minute naps, the surmounting sleep pressure allows you to delve right into a REM cycle without much prologue. It restores brain activity, boosts cognition and improves general health.

Improved Cognition and Decision Making

REM sleep frequencies can determine the power of cognition among people, and it can boost mental clarity too. It restores the neuron networks and promotes short-term memory conversion.

Therefore, any form of sleep that facilitates REM sleep has the power to provide mental clarity, increasing comprehensive skills, hone problem-solving skills and improve overall mental capacity.

Multiple Short Breaks Throughout the Day

Polyphasic patterns allow space for several brain-breaks in 24 hours. Each nap is about 4 to 6 hours apart depending on your sleep type. With several REM cycles throughout the day, your brain easily reaps the benefits of fast, frequent reboots.

Persistent Happiness

Today, one out of six adults in the US takes antidepressants. The lack of satisfaction, surmounting pressure at work, increasing instances of aggression and unhealthy competition is contributing to the rising frequency of depression among children and adults alike.

Recurrent REM cycles throughout the 24 hours can help them overcome the negativity in their lives that fuel depression. People with diagnoses of depression have found relief after adopting polyphasic sleep for extensive periods. Several informal pieces of evidence show a robust bond between polyphasic sleep and happiness.  

Overall Sleep Quality Improves

Talk about multiple REM cycles and short breaks to reboot the body and the brain! Polyphasic sleep supports quick restoration.

If you think more extended hours of sleep is necessary for better health, then think about all the times you have experienced 10-hours of sleep yet woken up groggy and confused. The renewed sleep schedules might be an answer to that. It can improve sleep stability and density. Rest should always be about quality and not quantity.

Weaning yourself off long hours of sleep is not a new idea but doing so takes some time. You should remember that polyphasic sleep can have different effects on different people and you should always stay in touch with a sleep expert or a physician when you switch to the new pattern of resting.

When Should You not try Polyphasic Sleep?

Several syndromes, existing health conditions, and disorders can take a turn for the worse if you start practicing polyphasic sleep without consulting a general physician or sleep expert first. Several factors should deter you from exercising this kind of a sleep schedule. 

Poor health. People with a severe heart condition, viral infections and other challenges of the immune system should not attempt this form of fragmented rest. There have been several instances of people falling sick within the first couple of days during the adaptation stage due to ill-effects of sleep deprivation. Additionally, research shows the presence of an immunity suppression stage at the beginning that can cause people to fall sick.

Addiction and substance abuse. Alcohol and other drugs impede proper REM sleep. People with a drinking problem should not attempt polyphasic sleep since getting quality sleep in short bursts becomes almost impossible when your brain is on any substance. In fact, people, who have a severe dependence on caffeine, should also refrain from adapting to a new sleeping format. Caffeine delays sleep onset, and this can always compromise the quality as well as the quantity of sleep you get at the end of 24 hours.  

Lousy diet choices. If you are obese or if you are suffering from any deficiency disease, you should always consider your GP before boosting your awake-time. Cutting down on your rest can cause your body to tire out much faster than usual. To successfully adopt a more productive daily routine, begin by improving your diet. Control your blood sugar, monitor your blood cholesterol and blood pressure, before starting the exaptation phase.

Which Famous Personalities have Advocated Polyphasic Sleeping in the Past?

Leonardo da Vinci. He used to sleep for about 1 to 2 hours per day only. But, it did not stop him from creating the Mona Lisa or visualizing the first flying machines. There is an official da Vinci sleep schedule that involves 10 minutes of napping every 2 hours.

Nikola Tesla. He was the king of polyphasic sleep. He has many inventions to his credit, including the methods to generate alternating current. He is famous as the inventor who made it possible to transfer electricity wirelessly for miles. If you are wondering how he found the time to accomplish all this, it might have been possible due to his polyphasic sleep schedule.  

Thomas Jefferson. He was one of those people who woke with the sun and stayed late for all parties. He used to work till late very frequently. His regular resting hours were between 4 to 6 hours long, depending on his workload. In case you are wondering how much polyphasic sleep will affect your functionality, you can inspire yourself by thinking about the founding father of America.

Buckminster Fuller. He is famous for quite a few things, but he is most famous for finding the Dymaxion sleep. It is the portmanteau of the words “dynamic, maximum, tension.” According to the TIME magazine piece of Fuller, he slept polyphasically for over two years, while working on several of his creations.

Salvador Dali. His Burning Giraffe, is as famous as his “Slumber with a Key” resting method. He was well-known among his peers and fans as the artist who never slept. His eccentricity and creativity needed more than the usual monophasic sleep.

He has often mentioned how the sporadic bursts of short-duration rest inspired him to create some of his masterpieces. You can find more details on his unique method of polyphasic sleep in “50 Secrets of Magic Craftsmanship”.

Thomas Edison. Edison was famous for sleeping little and accomplishing a lot. He has over 1000 patents to his name. His ideas and innovations revolutionized the world. Not much is public about his polyphasic practices, but his love for segmented sleep is quite popular.

People in extreme conditions or due to the nature of their jobs have often resorted to fragmented resting throughout the day. This form of scheduled napping is common in the US military, the Canadian Marine pilots, among the astronauts in space, practicing doctors and nurses in the US and even among specific departments of law enforcement in the USA. Under duress, people are often unable to sleep at a stretch for 8-hours straight. They break their total resting necessities in small naps of 20 to 30-minutes each.

How do Food Quality,Nutrition, and Food Timing Affect Controlled Fragmented Sleep?

Food type, nutritional quality, and timing have a lot to do with the sleeping schedule. During the exaptation and adaptation phases, it is imperative to ensure proper intake of nutritional food. Deficiency diseases due to the lack of proper eating habits can become worse due to changing rest schedules.

Eating high-density food like shellfish, seaweed, leafy greens, pumpkins, chia, quinoa, rice and oat bran, cruciferous vegetables and berries help in combating any deficiency that may arise during this period.  

The timing of food intake is just as critical as the composition of food.

1. You should always eat within the first 30 minutes of waking up.
2. You should not eat within 2 hours before commencing the core sleep period.
3. The meal before each nap should be a couple of minutes before you go to bed.
4. You should restrict most of your carbohydrate consumption during the middle of the day (during peak daylight).
5. Think of switching to faster-digesting food since gastric emptying is faster for REM sleep.

There are no specific Polyphasic Diets, but paleo nutrition diets and ketogenic nutrition diets abate fragmented REM-rich sleeping patterns. Ideally, any low carbohydrate, high fat and high protein diet with tons of digestive fibers are great for polyphasic sleep patterns.

What Should you Know Before Committing to a Scheduled Napping Practice?

When it comes to polyphasic sleeping, everyone should start with the Everyman Cycle. Not all physiologies and metabolisms can take the pressure of the Uberman. Biphasic sleep is one of the easiest and least demanding resting styles. No matter how you start or when you start, you need to remember a few points.

• Always start out slowly.
• Start with the easiest schedule that suits your body and resting needs.
• Avoiding caffeine altogether might be a bad idea in the beginning. Restrict coffee to the mornings.
• Always have a system of waking you up at the end of a REM cycle. It will prevent you from waking up all groggy. 
• Learn how to control your dreams. Lucid dreaming can boost your creativity and awareness.
• With all the extra time in hand, you should learn mindfulness meditation. Meditation will boost your cognition, mental capacity, and restoration.

It’s alright to fail. Changing your sleep schedule from monophasic to biphasic and finally to polyphasic has never been easy. In case, you fail to stick to your new routine and oversleep at times, and you should always try to commit to the next sleeping cycle. Remember not to give up. Good things in life always take a little time and a lot of practice. You are looking forward to gaining over 21 years of extra time. It is entirely justified if you have to struggle for a couple of weeks to perfect the pattern.  

The millionaire entrepreneurs, inventors, and artists have mastered the art of replacing long duration sleep with short naps over the years. Only a few with rare mutations in their genome can make do with as less rest as 5 hours throughout their lives with almost no repercussions.

Not everyone can achieve restful sleep. Many individuals often experience leg movement while sleeping, and there are those who sporadically move their arms as well. It’s clear that these symptoms are associated with a neurological disorder. Due to its negative effects on sleep quality, experts categorize it as a sleep disorder. The intensity of this issue varies among individuals.

Restless legs syndrome or Willis-Ekbom Disease (RLS or WED) is not a new disorder. It has been around since the beginning of humanity. It begins with an irresistible urge to move the legs. Some describe this sensation as “itchy” or “pins and needles.” The seriousness usually depends on how bad these sensations are. People often find respite during constant motion of the limbs. The feelings typically become worse during the evenings and nights. The itch or the pain can become intolerable when a person is in bed.

We often have trouble if we manage to hurt our leg or pull a muscle. It is easy to understand how disrupting persistent discomfort and itching of their lower limbs can be. It often leads to excessive daytime sleepiness, and RLS interferes with the daily quality of the affected individual’s life.

How Commonly Does Restless Legs Syndrome Occur?

Restless legs syndrome affects about 10% of the US population. It affects both genders, but it is more common among women. Sometimes, women experience periodic limb movement and restless legs for the first time during pregnancy. There is no particular age for the onset. There are cases of children suffering a case of restless legs as well.

The prognosis is usually severe in the event of a middle-aged patient. It is a disorder that is not easy to diagnose. Doctors often misdiagnose it as other sleeping disorders. It is usually prevalent among Caucasians who are around 59 years old. It has a high incidence in the North American and European countries. It is not as familiar in Asia.

In the last decade, there has been a significant rise in the number of people suffering from WED. The numbers rose higher with each survey and study between the early 1990s and late 2000s. Since it is relatively easy to misidentify the syndrome and its symptoms, thorough diagnosis as per the ICSD criteria is necessary to confirm the presence of the disorder in predisposed individuals.

What are the Symptoms of Primary and Secondary RLS?

The symptoms of RLS are diverse that can range from “mild persistent itching” to “creeping crawly” feeling that won’t cease. Relaxing, sitting, reading or lying down exacerbates the symptoms. Experts have classified this as a “spectrum” disorder that potentially results in sleep deprivation and impairs the quality of life. The symptoms can start during the childhood of the affected person.

The uneasiness during resting state usually disappears on its own, but for a few, the sensation and difficulty to commit to a state of rest can continue well into adulthood. The Restless Leg Syndrome Foundation conducted a study that showed 45% of their patients experienced their first case before they were 20 years old.  

The descriptions of the uneasy feeling due to RLS, as per the accounts of people suffering from this disorder, are as follows.

1. The unstoppable urge to move the lower limbs that results from uncomfortable feelings in their legs. It can occur in the arms and other body parts as well.
   
2. The constant motor restlessness that relieves the urge and the unease.
   
3. Relaxation and lying down usually worsens the situation.
   
4. There is significant variability in the symptoms according to the day-night cycle. The symptoms worsen with progressing night.

Depending on the symptoms and the causes, experts have categorized restless legs syndrome into two categories.

• Primary RLS. The primary form of the disorder is idiopathic. It means it has no known cause and it begins a late stage. Primary RLS progresses slowly after the 40s, and it can disappear without any indication for months or even years. The primary form is often progressive, and the symptoms worsen with age. In case of children with restless legs, doctors often misdiagnose it as growing pains.

• Secondary RLS. The Secondary form does not have a progressive nature. The restlessness, itching or pain can appear suddenly after the age of 40. It is usually continuous. People do not find a week’s or a month’s respite like in case of the primary disorder. In most cases, it is a result of side-effects of other medications or medical conditions.

What are the Leading Causes of Willis Ekbom Syndrome or Restless Legs Syndrome?

Since the manifestation of the disorder is diverse among individuals, the causes of RLS can also vary. In the last two decades, there have been several studies that have reported multiple contributing factors to the Willis Ekbom Syndrome.

1. Iron deficiency is common among 20% of the cases that experts have studied up until today. A foundational study on RLS noted that out of the observed facts of RLS, 34% of the patients had iron deficiency. Over 80% of the children, who were part of a study that investigated the cause of the disorder, had ferritin or stored iron deficiencies.
   
2. Many other conditions occurring alone or simultaneously can lead to the development of RLS. Varicose veins, folate deficiency, magnesium deficiency, Parkinson’s disease, POTS, thyroid diseases, peripheral neuropathy, celiac disease, rheumatoid arthritis and other autoimmune diseases can be the underlying causes of RLS.
   
3. Pregnancy can worsen the symptoms of this disorder. It can be due to the reduced levels of iron in the mother’s system or due to new reasons arising from a change in hormone levels and neurotransmitter levels.
   
4. Individuals with ADHD often exhibit periodic limb movement disorder and RLS. The association often depends upon the dysfunctions of the neurotransmitter dopamine. A study from 2005 showed that people with ADHD had a higher chance of developing RLS. In fact, according to this study, up to 26% of the patients with RLS had ADHD, and about 44% of the patients with ADHD suffered from co-existing RLS.
   
5. The presence of several RLS loci increases the person’s predisposition towards the disorder. The studies reveal that over 60% of the cases are familial and the disease passes down from one generation to another in an autosomal dominant fashion. The penetrance varies significantly depending on the extent of linkage between the six loci scientists have isolated this far. The MEIS1, MAP2K5, and BTBD9 contribute to the pathogenesis of RLS. Periodic limb movements in sleep depend on several genes and chromosomes including the BTBD9 gene and the PTPRD gene.
   
6. Several medications can accelerate the progression of RLS. Medicines can even cause it secondarily. These medicines include antidepressants, withdrawal from benzodiazepines, antihistamines, antiemetic, antipsychotics, anticonvulsants, and rebound from alcohol can create secondary RLS as well.
   
7. Primary and secondary RLS can become worse with surgeries of any kind. Back injuries and subsequent operations often contribute to restless legs. The cause and effect of injuries and surgeries are still not well established.

The mechanism of the disease relies on the dopamine and iron system. Experts have noted several differences in the dopamine and iron-related markers in the cerebrospinal fluid of patients with diagnosed cases of RLS.

How Do Experts Diagnose WED?

Currently, there are no specific tests for the diagnosis of restless legs syndrome. However, several non-specific laboratory tests can rule out vitamin deficiencies. Four symptoms confirm the diagnosis in adults and children.

1. The restlessness creates an insatiable urge to move the lower limbs. Sensations of pain, pricking, tingling, burning and numbness accompany the call to be mobile.
   
2. The sensation begins with relaxation or an extended period of staying still.
   
3. The symptoms of RLS become more severe as the night progresses. In a few cases, the restlessness can persist during the daytime.
   
4. The movement of the legs or arms provides temporary relief from the agitation and painful sensation temporarily.

Apart from these four symptoms, there can be several indicators that your doctors should be able to diagnose. It is wiser to consult a sleep specialist or a neurologist. Doctors need to conduct physical examinations on the patients for determining the underlying physical discomforts that can trigger RLS.

Sleep studies rarely help with the diagnosis of WED. A sleep study can measure the quantity and the quality of sleep. The disorder can cause sleep deprivation, but that is not sufficient to diagnose the disease. Research has been going on for improving the diagnostic procedures that can determine RLS.

Your GP can assess the intensity of your symptoms, for example –

1. The frequency of your symptoms.
   
2. The intensity of the unrest.
   
3. The distress your symptoms may cause on a regular basis.
   
4. The extent of interruption it causes to your daytime routine due to the lack of rest.

Maintaining a sleep diary can help your GP or your sleep expert understand the progression of RLS. Recording your daily bedtime, wake-up time and other sleeping habits can help them understand the underlying cause of the disorder and the seriousness of it.

Are There Medicine-Free Ways to Treat Willis Ekbom Disorder?

In most patients, the symptoms disappear and reappear autonomously. Right now, there is no particular cure for the disorder, yet there are ways to alleviate the unease it causes.

Some medications lessen the crawling feeling or electric pain in the legs, but there are several alternative treatments you should try to improve the quality of your night-time rest. Here are a few drug-free steps you can attempt to enjoy some relief from the symptoms.

Good sleep routine. Not having a regular sleep schedule can make RLS worse. Going to bed at the same time every night helps regulate your sleep regime. It helps your body conform to resting hours. It might help to get in bed at around 11 pm, or 12 am. Going to bed a couple of hours later than usual can help you fall asleep faster and stay asleep longer. Use non-blue LEDs, dim lighting, and keep digital screens out of your bedroom. Keep your bedroom dark, comfortable, and relaxed.

Mind your supplements. Iron plays a vital role in determining the severity of the disease. In the event of a definite diagnosis, your doctor is most likely to recommend regular iron supplements. Folic acid, Magnesium, and Vitamin B12 level fluctuations worsen the effects of this disorder. GPs often recommend daily supplements of the vitamins and minerals to combat restless legs.

Temperature. Try taking a hot shower or soaking in a warm bath before bedtime. Try using a heating pad under your legs or put an ice-pack under your calves. You can also the temperature of the muscles that suffer the most during the episodes. Sometimes, a change in the heat can help relieve the stress.

Massage. You can go for the occasional spa or give yourself a nice warm massage to soothe your worn muscles. Rubbing your calves can loosen the muscles and reduce the pain. Ligaments and tendons often suffer from tiredness due to the constant contractions. Massaging can help you get a good night’s sleep.

Electrical stimulation. A neuromuscular disorder like this one often benefits from electrical stimulation. This process involves controlled electrical vibration of your toes and your feet. People often find relief from the symptoms, when they practice it for a couple of minutes before sleep.

Acupuncture. It is a prevalent practice among people with RLS. No scientific study seconds this method. However, people try this to relieve their symptoms.

Exercise. Simple stretching exercises, yoga, and even regular walks can help with RLS. Working out on a regular basis can help you reduce your anxiety and stress levels. You can also try deep breathing and mindfulness meditations every day for relief. Research shows that Tai Chi, meditation, and progressive muscle relaxation helps with busting stress.

What are the Medicines that can Combat the Effects of WED?

Several medications can make a difference. In several instances, RLS occurs sporadically in patients and GPs prescribe medications only when they have the symptoms. Here’s a list of medications that treat RLS.

Dopamine agonists. These are the first line of defense against RLS. This class of drugs includes pramipexole, rotigotine, and ropinirole. They act as a neurotransmitter in the brain. Dopamine agonists act like the molecule and bind to dopamine-receptors in the organ. It is not devoid of side effects such as nausea, lightheadedness, and excessive daytime sleepiness.

Dopaminergic agents. These molecules increase the level of dopamine in the brain. It can improve RLS symptoms over time. Some people often experience worsening of symptoms after daily use. Side effects can also include vomiting, dyskinesias, and hallucinations.

Opiates. These are common pain relievers, but they also work wonders on RLS. Hydrocodone is the most popular opiate that can treat this syndrome. However, they are highly addictive, and people can become dependent on them. Doctors usually prescribe opioids only when there are no alternatives available.

Benzodiazepines. Alprazolam, clonazepam, and temazepam are benzodiazepine derivatives that work as sedatives. Although they do not help with relieving symptoms, they help you sleep through the night.

Anticonvulsants. Restless legs syndrome is not a manifestation of convulsions or cerebral seizures, but medications like gabapentin can relieve RLS. It can ease nerve pain and chronic pain that people experience during WED.

Alpha2 agonists. These molecules activate nerve cells that can control the movements of the nervous system. They stimulate the alpha2 receptors in the hind part of the brain and dampen the involuntary movements.

Physical therapy is beneficial for the treatment of restless legs syndrome. However, all sorts of physical therapy give better results when patients couple them with proper sleep habit. Additionally, staying away from caffeine, nicotine, alcohol, and tobacco can help with redressal of the symptoms of the disorder.

Dopamine medications usually lose their effectiveness over time. You might even notice the symptoms returning earlier during the day. This process is augmentation, and during this stage, doctors typically substitute these medications with newer ones to combat the problem. Many of the drugs that treat RLS are not safe during pregnancy.

Sometimes, alternative therapies work during the first two trimesters, but the last trimester can be particularly bothersome. Sometimes, antipsychotic medications, anti-allergic medicines, cold medication and antiemetic can exacerbate the symptoms of RLS/WED. During medical treatment of restless legs, it pays off to stay away from stimulants like caffeine.

What are the Triggers of RLS in Adults?

There might be multiple genetic factors that contribute to the incidence of the disease, but several environmental factors contribute to the beginning of each episode. There is more than one daily trigger of RLS and knowing them may help you control the symptoms and progression of the disorder.

1. Sitting still for long periods. When people sit for long forcibly, the flare can increase and they can experience worse pain. The only way to reduce the flare or avoid it is by booking aisle seats on flights, using standing or adjustable desks so you can work standing up and move around more during the day.
   
2. Boredom. That sounds generic, but not working out or not being active enough can increase the symptoms of RLS. Activeness can improve the symptoms of RLS and enhance the mental state. It also helps people fall asleep faster.
   
3. Working out too much. It can be a leading cause of your discomfort. Activity can improve cases of RLS, but strenuous workouts can aggravate inflammation of tissues and contraction of muscles.
   
4. Too much caffeine. Drinking too much coffee can make your muscle tissues more restless than usual. Caffeine can interfere with the regular sleep onset patterns and sleep quality. Drinking a lot of caffeine can increase wakefulness and delay the sleep onset time.
   
5. Varicose veins. Older people often find it difficult to fall asleep due to the pain weak veins or venous insufficiency. Blood usually pools instead of flowing in the correct direction. It can induce strain in the lower extremities, swelling, fatigue and night cramps. Thermal ablation and laser therapy can help with cases of varicose veins.

What are a Few Ways of Preventing the Recurrence of RLS?

Keeping a few daily triggers of RLS in mind can prevent you from staying awake all night or pacing around to alleviate the uneasiness.

• Finding relief from this sensorimotor condition can be very difficult. Creeping, prickling and crawling sensations in your legs can be classic symptoms of restless legs. A few personal improvement steps can help you work on the symptoms of your disorder.

• Avoid napping during the bedtime. Biphasic sleep or polyphasic sleep works marvelously for a few, but those with RLS usually do not do so well with regular daytime naps. Not giving in to your daytime sleepiness can help you get better quality sleep.

• Relax during your bedtime. Apart from literally warming your bed up with heating pads or hot water bottles, you need to warm up to the idea of sleep. You need to keep your mind occupied. Count sheep or imagine going on a date with Zac Effron, either way, make sure your thoughts are far away from worrying.

• Try taking a walk after dinner. Walking your dog or strolling in the neighborhood with your kids can help you get just the right amount of sleep you need for proper rest. After returning from your walk, soothe the sore muscles on your leg with a nice warm bath. Add lavender essential oils, ylang-ylang oil or bergamot extract for enjoying the right muscle relaxing properties of natural compositions.

• If you are experiencing the attacks of RLS only recently, after you have started a new medication or a new supplement, you need to speak with your doctor. Willis Ekbom Disease can be a side effect of several drugs, including herbal medicines. Find out if any new medication you are consuming can cause the symptoms of restlessness in your limbs.

• Work hours have a significant impact on your health and the RLS symptoms. Ease out the pressure at work by taking 5-minute breaks every hour. You will feel the difference once you manage to get out of that chair and walk around a bit. In fact, try to skip that post-lunch coffee. Replace it with a short walk or some easy (publicly accepted) stretching.

Your lifestyle choices will have significant effects on the outcome of your RLS. Everything you do, eat and drink throughout the day contributes to the comfort level you experience while in bed at night. If you are suffering from WKD at the present moment, you need to ensure that you make all the right choices that may lead up to a sound night’s sleep. Releasing the stress at the end of a long day makes a lot of difference to people suffering from a severe case of RLS.

EDS and RLS: How are they Related?

Patients with restless legs syndrome often find themselves wide awake at night. The pain, discomfort, and anxiety keep them sleepless night after night. Several studies show a strong correlation between RLS and excessive daytime sleepiness. It is understandable that people with RLS will not get enough rest during the night. Hence, they often feel overwhelming tiredness by 10 am next day. However, without professional medical assistance, they might find it difficult to fall asleep due to the chronic discomfort in their lower limbs.

Persistence of RLS for more extended periods often leads to similar crawling feelings, tugging sensations and pain in their hands as well. An article in the Journal of European Neurology states that treating RLS and EDS with dopaminergic agents can improve both cases dramatically.

Periodic Limb Movement Disorder vs. Restless Legs Syndrome

Periodic Limb Movement Disorder (PLMD) and Restless Legs Syndrome (RLS) may appear to be synonymous with many, but they are two distinct disorders that disrupt regular rest for the patients. Since they have different causes and effects, it is essential for the doctors to figure out which disease you have to treat it effectively.

During PLMD, a patient’s limbs move multiple times during a particular period. It is different from the spasmodic movement of legs as one tries to fall asleep. These happen during the non-REM stage of sleep, and people often do not know if they suffer from this condition. It is possible since PLMD is an involuntary action and the patient can sleep uninterruptedly through the episodes.

In case of RLS, patients do not experience involuntary movements. They move their legs in the hope of finding relief from the unnatural feeling that arises from sensorineural dysfunction. It keeps the patient awake and interferes with the quantity of one’s sleep.

While RLS can occur in about 15% of the population in the US, PLMD is common among only 4% of the population. At the same time, excessive daytime sleepiness and extreme fatigue are the effects of both conditions.

Several prevailing medical conditions can lead to Periodic Limb Movement Disorder and Restless Legs, including the following –

• Isaac’s syndrome

• Fibromyalgia

• Chronic lung disease

• Vitamin B12 deficiency

• Anemia and hemoglobin deficiency

• Myelopathy

• Peripheral neuropathy

• Amyloidosis

• Huntington’s Chorea

• Amyotrophic Lateral Sclerosis (ALS)

• Uremia (kidney related toxicity)

• Leukemia

• Diabetes mellitus

Similar to RLS, several medications can cause PLMD.

What is the Prognosis of Restless Leg Syndrome?

Restless legs syndrome can worsen with age. It usually happens when the person does not seek medical assistance.Present day medical science and research recommends many physical therapies and medications that can levy the symptoms of the disorder.

Some patients experience long periods of remission. During these brief periods, the restlessness may disappear for days or weeks, but they eventually reappear. However, the presence of restless legs does not always indicate the presence of other neuropathologies.

Coping and Support

Living with RLS or WED can be challenging due to the lack of sufficient rest and the extreme levels of fatigue. Here are a few things you can do to make it easier for yourself.

Tell others about your disorder. Speak to your spouse or significant other about your case of RLS. It is not pleasant for anyone to sleep with a “kicky” partner. Talk about your problem to your coworkers and your friends, so when they catch you pacing up and down the aisle they will understand your obligation.

Do not be lazy. We know how much a comfortable chair or a bed can entice a sleep-deprived soul, but you need to resist the temptation. Make it a habit of moving around and taking the stairs to your office every day. Working out on a regular basis can be impossible for any office-goer, so make the best of the time you have in hand.

Maintain a sleep journal. A sleep journal should contain each bit of information about your bedtime, waking time, alarm details, quality of sleep, dream quality and incidences of restless legs. If the symptoms of RLS occurred twice this month, you need to write down every detail about it including at what time it happened and how long it continued.

Ask for professional help. Several support groups put people with RLS in touch with each other and their families too. Participating in a group discussion or regular meetings can help you gain new insights on pain management, alleviation of restless symptoms and improvement of sleep quality.

Preparing for facing your RLS with the help of a professional.

During your first visit to a sleep specialist or a neurologist, you can expect a flurry of questions. It always pays off to prepare in advance. Find out the following information to help your doctor.

1. Which words would you choose to describe your symptoms?
   
2. Are you tired during the daytime?
   
3. Do you consume caffeine?
   
4. Are you a regular drinker and smoker?
   
5. Do you get enough exercise?
   
6. What is your sleeping schedule?
   
7. How much do you move about at night?
   
8. When do the symptoms usually start and how long do they continue?
   
9. Do you have trouble while lying down, sitting or sleeping?
   
10. What is your diet type? Do you suffer from nutritional deficiencies?

The RLS is a severe disorder that compromises the quality and extent of sleep in adults as well as children. It can take a hefty toll on regular productivity and daily functions. Seeking professional help can help you overcome the discomfort and embrace the pleasure of sleep once more.