Category: news

A new research article in the Journal of Sleep Research suggests that the age-old advice of “sleeping on it” when facing a decision is indeed sound guidance. This study suggests that a daytime nap can help people process information that isn’t immediately clear to the waking mind. The study observed participants’ brain activity and responses before and after they took a short nap. The results indicate that a brief period of sleep helps people better weigh the pros and cons when dealing with difficult decisions.

The study was conducted at the University of Bristol, and the Medical Research Council founded it. The study aimed to identify whether short sleep can help us process unconscious information, and how that affects our behavior and reaction time. The results reveal a significant benefit of day-time naps on cognitive brain function and suggest our mind can process information that we are not consciously aware of during those naps.

Previous studies showed that sleep helps with problem-solving. However, it’s not clear if some kind of mental process is required before or during shuteye in order for sleep to help problem-solving. Researchers have noticed that our brain processes information at a subliminal level within the mind, to the extent the entire process is not conscious. The electrical activity naturally produced in the brain was measured using an EEG before and after a nap, and the results suggest that sleep (not the state of wakefulness) improves processing speed in tasks where information is hidden or hard to grasp. Rest doesn’t enhance processing speed in simple, control tasks, etc.

We already know that sleep positively affects the process of acquiring knowledge and recall of information, and we also know that snoozing improves and strengthens our memory. However, from this study, we can also conclude that naps and sleep can also improve our responses and help us to process information faster. Dr. LizCoulthard from the University of Bristol Medical School announced further research that will aim to study larger samples and find out more about the underlying neural mechanisms. Researchers are also interested in finding out see if and how the results differ between ages.

Researchers at the Bloomberg School of Public Health at Johns Hopkins University have recently concluded a study showing that higher instances of daytime sleepiness are associated with an increased risk of Alzheimer’s disease in the future. This comprehensive study analyzed data collected from senior citizens, finding that those who suffer from excessive daytime sleepiness are nearly three times as likely to have brain deposits of beta-amyloid. This brain protein, associated with memory loss, is a key marker for Alzheimer’s disease.

The results of the study were published in September 2018 in the journal SLEEP. This study contributes to other evidence that poor sleep encourages the development of dementia, and also indicates that proper and regular rest may help prevent Alzheimer’s disease.

Dr. Spira, Ph.D., associate professor in the Department of Mental Health at the Johns Hopkins Bloomberg School of Public Health, says that factors such as diet, exercise, and cognitive activity severely contribute to the development of Alzheimer’s. The results of their study indicate that poor sleep may contribute to Alzheimer’s disease just as above mentioned factors. Therefore, treating sleep issues may also help avoid these adverse long-term outcomes.

The study used data from a long-term study that started in 1958 and has gathered sleep data about thousands of volunteers. As part of the study, volunteers had to fill a questionnaire between 1991 and 2000 and answer yes or no to the following questions:

• Do you often feel drowsy or fall asleep during the daytime when you want to be awake?
• Do you nap?
• How much do your nap? (daily, 1-2 times a week,3-5 times a week, rarely or never)

In 1994, some participants also received neuroimaging assessments. In 2005 some subjects received PET scans by using PiB (Pittsburgh compound B). PiB can identify beta-amyloid plaques in neuronal tissue, also known as an early sign of Alzheimer’s disease.

The scientists were able to identify 123 participants of the study who answered the earlier questions and had a PET scan with PiB 16 years later. This data was analyzed again to see if there was any correlation with their napping habits or daytime sleepiness, and they found out all 123 participants were positive for beta-amyloid deposition in their brains.

After adjusting the demographic factors that could influence daytime sleepiness, the results showed that people are sleepy during the day are 2.75 times more likely to have a beta-amyloid deposition in the brain than those who don’t.

Scientists still don’t know how daytime sleepiness is associated with the deposition of beta-amyloid protein. Most likely, sleepiness somehow triggers this protein to form in the brain. It’s even possible that the amyloid plaques were present at the time of sleep assessment, and that they are the ones that cause the sleepiness.

Since there is still no cure for Alzheimer’s, we have to do our best to prevent it. If prioritizing is one of the ways to prevent or slow down this severe condition, then we should definitely focus on getting more quality rest.

Researchers at Penn State have discovered through their study on the sleep habits of children aged 5 to 9 that kids get less sleep when their mothers face strict working hours or have little flexibility in their job timings. On the other hand, children experienced longer sleeping periods when their mothers’ jobs allowed for more schedule flexibility. Although it is widely recognized that working moms often have difficulty securing enough rest time, the idea that their strict work schedules could detrimentally impact their children’s sleeping patterns was not as expected.

However, after further research was carried out scientists have found that working tight schedules impairs children’s sleep only in those who don’t have a regular bedtime routine. Having a consistent bedtime routine may solve this problem.

Orfeu Buxton, professor of bio behavioral health at Penn State says that the results of the study suggest that this problem emerges due to inconsistent bedtime routine. We definitely know that bedtime routines and promoting healthy sleeping habits is very important for positive child growth and healthy sleep, so if a quality bedtime routine is missing, sleep will probably suffer too. The results of the study were published in the Journal of Child and Family Studies. Researchers who carried out the study also suggested that creating policies that give employees more flexibility would be very helpful for the health both of the employed mothers and their kids.

Soomi Lee, one of the researchers who carried out the study and currently an assistant professor at University of South Florida, suggest employers begin by considering how to change both the structural and cultural practices that may impair work flexibility. Taking measures such as flextime, telecommuting, or job-sharing with another employee would be very helpful for increasing working mothers and employees’ flexibility.

Helping your kid to develop a regular bedtime routine is vital for their long-term growth and development. The study was carried out by analyzing data gathered from 1,040 mothers and their children. In the study, only children aged from 5 to 9 were considered. Each mother was also asked if their child has a regular bedtime routine, how many hours their child usually slept, and if it has any sleep problems. After analyzing the data, the researchers found that poor workplace flexibility was associated with shorter sleep time in children. An increase in workplace flexibility was linked with kids sticking to their sleep routines better and having almost 50% less chance to experience sleep troubles.

In order to solve this problem, researchers and clinicians suggest speaking with working mothers about how to improve their children’s bedtime routines. Further research aims to identify other factors linking to mother’s and father’s work hours and child sleep, how to promote healthy sleep habits from childhood, and how to decrease future sleep health imbalances.

A new study by researchers from the American Academy of Sleep Medicine has shown that insomnia treatment can affect people with fibromyalgia by slowing down or possibly reversing the decrease in cortical gray matter. Preliminary outcomes suggest that around eight weeks of cognitive-behavioral therapy for insomnia, known as CBT-I, could have an impact on the central nervous system’s structure by slowing or even possibly reversing the loss of cortical gray matter in patients suffering from fibromyalgia alongside.

From the study published in the Journal of Clinical Sleep Medicine, we found out that patients that have received CBT-I developed cortical thickness during and after the treatment, while the patients who were in the control group developed thinning of the cortex. Researchers also tried cognitive behavioral therapy for pain (CBT-P) but failed to produce the same or similar results as with cognitive-behavioral therapy for insomnia. CBT-P seemed to slightly reduce cortical atrophy, while CBT-I increased cortical thickness.

The study was conducted by analyzing data from a larger clinical trial about the efficacy of CBT-I and cognitive behavioral therapy for pain for fibromyalgia and insomnia. From 2009 to 2012, participants were used for a parent study, and some of them also underwent MRI before and after eight weeks of treatment. 37 patients were assigned to CBT-I, CBT-P or to a control group and interventions lasted for 8 weeks. The therapy consisted of 50-minute sessions with a trained therapist where patients were educated about sleep hygiene, stimulus control, autogenic relaxation, sleep restriction and similar. CBT-P consisted of pain education, how to do progressive muscle relaxation, visual imagery relaxation and so on.

The lead author of the study Christina McCrae concluded that CBT-I can reverse or resolve pain-related, neural plasticity and has essential implications for chronic pain sufferers. McCrae will also research the treatment of chronic pain using cognitive behavioral therapy for chronic insomnia, and particularly focus on improving sleep in women with fibromyalgia by promoting positive changes in how the brain processes and responds to pain.

 

Sleep Music And Sleep Meditation Offer An Incredibly Easy Way To Get The Deep Sleep You Crave. If You Have Been Struggling To Get To Sleep Easily, Or Just Need To Get Deeper Better Quality Sleep, Then Along With Having A Good Bed To Sleep On, Getting A Relaxed Mind At Bedtime Is The Key You Need.

Jump into a place where tunes rock you to sleep like magic. **Music for sleep** wraps your mind, leading you softly into dreamland. Why count sheep when melodies can carry you off? This magical journey offers slumber with just a click. Dive deeper to discover the wonders of sleep tunes.

Sleep meditation, often using deep relaxation music in the background, requires a little more focus. It does however help you, get into an amazingly deep sleep, even when feeling stressed.

Having the right bed, the right mattress especially, is critical to getting the sleep you need at night. Having your mind in the right zone for sleep, being well relaxed and at ease is also vitally important though.

When you create a great environment for sleeping, through using a properly supportive, comfortable bed, along with the other sensory conditions that induce quality sleep. Then you are set for getting the rest and restoration you need with ease.

Relaxation is the key to good deep sleep.

Counting Sheep is here to help you get that properly deep relaxation.

Deep Sleep With Ease How To Get Truly Relaxed And Get To Sleep Fast

Knowing that relaxation is the key to the sleep you need, gets you halfway to being able to sleep properly every night.

Knowing that sleep music and sleep meditation help you to get that deep relaxation before sleep, or after you have turned the lights off and settled in bed for the night. Gives you the ability, to actually do something to ensure you get that much needed deep sleep.

Fast too.

Even if you suffer from insomnia.

Calming music, and relaxing bedtime meditation, soothe your mind. And your body. Into a state where you can sleep with ease.

So realistically you are learning how to get to sleep fast, and how to get deep sleep with ease. At the same time.

And this is so much more than learning. There are amazing resources you can get which make deep sleep easy for you to enjoy. Every night.

Sleeping Well Helpful Tips From Counting Sheep On Sleep Music And Getting Deep Sleep

1. Sleep Music And Sleep Meditation How To Get Deep Sleep With Ease
2. Relaxing Sleep Music The First Easy Step To Enjoying Easy Deep Sleep
3. Sleep Meditation How To Get To Sleep Fast A Really Deep Sleep Too
4. Recommended Soothing Relaxation Sleep Music And Sleep Meditation From SurgingLife
5. Sleep Music And Sleep Meditation Getting Even Better Results For Deeper Sleep

It is really worth your time getting the deep sleep tips and advice below.

Getting a really good relaxing sleep is far easier than you may think. As long as you follow these tips, and allow the relaxing sleep music, or wonderful deep sleep meditation, to carry you off. Into that blissful sleep that you want so much.

Relaxing Sleep Music The First Easy Step To Enjoying Easy Deep Sleep

Relaxing sleep music is the first simple step to bringing yourself into a beautiful relaxing state of peaceful calm.

There is actually very little for you to do.

Just lie back. Slide into the deep comfort of your bed. Allow your head to rest deeply on your pillow.

Letting the peaceful, soothing music to just flow in through your ears. And the calm melodies and relaxing music to carry you into deep relaxation. Into sleep. Do know, sleep music has been clinically shown to help improve sleep quality for people with insomnia.

Soothing Music To Sleep To Making Sure The Sleep Music You Choose Is Right

Of course, getting the right sleep music is the key thing.

With a huge variety of tracks, and types of sleep music available, knowing what is going to generate the best effect is very important. After all, you do want the best, deepest, sleep, that you can get. Right?

While some people opt for soft piano music, the sound of piano keys can be far from relaxing to others.

Equally well, what some people think of as relaxing celtic music, can be far from restful for others.

There are certain music types which bring relaxation to everyone though.

The type of relaxation that takes over, and you slip into deep calm. Deep relaxation. Without even thinking, or even realizing, that time has passed. It is like you have just suddenly dropped down, into that blissful state of peaceful calm.

That is the type of relaxing music you really want to use at bedtime.

It is easy to get too.

Deep Sleeping Music That Uses Brainwave Entrainment To Really Relax You Into Sleep

You have various states that your brain works in. Each state has a certain range of brainwave frequencies that go with it.

In really deep sleep your brain is in the delta brainwave range.

So having relaxing sleep music with delta brainwave frequencies in, does a huge amount to help you get into a deeply calm state. To get you into that peaceful deep sleep that feels so good.

Binaural Beats, Isochronic Tones, Monaural Beats And Delta Brainwaves For Sleep

There are three types of sounds used for brainwave entrainment. They are binaural beats, isochronic tones and monaural beats. Each of them have their advantages, and situations in which they are most useful.

Binaural Beats And Getting Into The Delta Brainwave State

Binaural beats are the most commonly known.

However, binaural beats are only really useful in the upper brainwave states of gamma and beta. Neither of which are relaxing, and both of which can feel very stressful. Plus you have to wear headphones if you are to get any effect from them.

Isochronic Tones Flexibility And Deep Relaxation Come To You

Isochronic tones are incredibly useful as their effects can be enjoyed through either speakers or headphones. Something which is very useful if you are going to sleep. Being able to use speakers saves you from getting wrapped up in wires!

Isochronic tones are best in the alpha, mildly relaxing, and theta, deeply relaxing, states.

Peaceful Deep Sleep Thanks To Monaural Beats And Delta Brainwaves

Monaural beats however are best for the delta brainwave range.

Monaural beats as with isochronic tones can be enjoyed fully through either speakers, or headphones. Giving you flexibility and choice. So at home you can enjoy sleep music that uses them through speakers. Then while traveling, especially when flying, you can get great effect from them through your headphones.

Great hey.

When you have good sleep music that uses delta brainwave frequencies, driven by monaural beats, you will be amazed how easily, and how deeply you can get to sleep.

This combination truly brings an amazingly peaceful sleep induction.

That will have you fall asleep so fast.

You can find a highly recommended source for relaxing sleep music below. You can also carry on through. And discover another amazing way to get an amazing night of peaceful deep sleep, with amazing ease.

Sleep Meditation How To Get To Sleep Fast A Really Deep Sleep Too

Meditation as you have likely heard is a great way to relax.

When you can focus your mind properly on relaxing that is.

That is why guided meditations have become so popular. They make it easy for anyone to enjoy a really deep and peaceful meditation.

Meditation just before bed is a really good thing to do. Many meditation teachers recommend doing meditations first thing in the morning, just after you wake up. When you are still in that blissful, hazy state of calm.

Plus last thing at night either before, or when you go to bed.

By enjoying a really peaceful meditation just before you go to sleep, you can release all the tension and stress that you had from your day. So your mind is clear and at ease.

Ideal for getting quality sleep.

That is where sleep meditation comes in. It is a meditation that is optimized, to help you get the quality deep sleep your mind and body need each night.

Sleep meditation is a really good way to improve sleep quality. Notably your mind becomes far less active when you’re asleep. Your mind actually becomes calm. So sleep problems can become a thing of the past.

Insomnia, Sleep Problems And How Using A Guided Sleep Meditation Helps You Sleep Well

Insomnia as with many sleep problems, is stress related.

The more stress you have, the harder your mind finds it to relax. Because of this, being able to fall asleep, and stay asleep too, becomes an issue. Hence sleep problems and sleepless nights.

But it is so easy to relax your mind properly, and get into a peaceful stress free state that lets you fall asleep easily.

Guided sleep meditation is what makes it easy for you to fall asleep. Properly.

Just imagine.

Your mind. Totally relaxed. And, all your muscles. Totally relaxed too. Your whole body, calm, at ease. As you slip into a deep, deep sleep.

Just drift with total ease. Feeling calm, and peaceful. Into sleep.

That is what a good guided sleep meditation helps you to enjoy. And all you do is press play. Listen. Follow the voice. And fall asleep with it. So easy.

Guided Sleep Meditations Use Ones That Have Beautiful Relaxing Music In

Of course, just a voice on its own would be unusual.

Most guided sleep meditations come with a background of beautiful relaxing music. Basically because that music drifting along in the background, just helps you to relax into sleep even more.

This is something that can make sleep meditation even more powerful than pure sleep music.

With a good guided sleep meditation you are mixing the guidance of a meditation master, with the power of relaxing music. Getting a synergy from the two things. Making the result even more powerful.

Basically, it helps you to relax and fall asleep much more effectively.

Which has got to be a good thing for you.

Delta Wave Music Combined Within Your Guided Sleep Meditation For Really Deep Sleep

As mentioned earlier on in the sleep music tips on what to get to help you get deeper sleep. Delta wave music will help you get your brainwaves into that really peaceful delta brainwave state.

Delta is the deepest state your mind can go into.

With deep dreamless sleep being what you get there.

Delta brainwaves can be difficult to access for a lot of people. Unless they do meditation on a regular basis. Why?

Most people have little practice with getting their brain to become truly calm.

So having someone to guide you in a peaceful way, into deep relaxation. While at the same time you are also listening to music, running in the background of the meditation. Which has been specifically created and optimized, to help you to gently slide, with even more ease, down into that beautiful relaxing sleep you desire.

Wow, what a combination that is.

This is what your mind really needs if you have sleep problems. Even if you are finding deep sleep a challenge, because you are generally a light sleeper.

This combination of a guided sleep meditation, with delta wave brainwave entrainment flowing through the carefully matched background sleeping music.

Is exceptionally powerful.

Delta Wave Sleep Brings Huge Health Benefits Too With Stress Gone And Healing Improved

As an added benefit, delta wave sleep is incredibly beneficial to your health from a healing point.

While you sleep your body does most of its healing and restoration. Bodily tissues are replaced, and any injuries get more focus healing-wise from the body.

In delta wave sleep these effects, have been noted to the greatest degree.

So helping yourself to get into delta wave sleep on a regular basis, does have good health benefits.

Plus, when you are going into the delta brainwave state on a regular basis you are going to be enjoying plenty of stress release. To get into the delta wave state you have to let go of stress. And stress happens to be a major factor in most sleep problems.

When you are regularly releasing stress. Which both the sleep meditation, and background delta wave music will help you with.

Your life is going to feel much sweeter too.

Just feel it now. That sense of letting go of the stress in your life.

Feels good.

These are just some of the advantages to using a guided meditation for sleep. Especially one with good delta wave sleep music flowing along gently in the background. If you want to know more about the benefits of meditation, and brainwave entrainment. Please to go to SurgingLife, as they have some great resources and information that can help you.

For now you will likely wish to know the recommended sleep meditation so you can start enjoying deep sleep tonight!

Recommended Soothing Relaxation Sleep Music And Sleep Meditation From SurgingLife

To help you get really good quality, deep sleep, there are a couple of resources that are recommended. Alongside having a really comfortable bed to sleep in of course!

Both these resources have been created by Stephen Frost the founder of SurgingLife.

Why Recommend Resources From SurgingLife? Because They Do Produce Beautiful Relaxing Results

SurgingLife is a brand that shares a huge amount of information that helps with wellness. They also have a stack of great resources to help people get the best of their life, and their health.

So their sleep music, relaxation music, guided meditations and everything else have been very carefully crafted to get you great results.

In this case, really good peaceful sleep.

Sleep Music With Delta Wave Entrainment “Peaceful Sleep Induction”

The “Peaceful Sleep Induction” from SurgingLife was specially designed to help you fall asleep fast. And then take you down into deep sleep quickly too.

With the peaceful rhythms flowing along, and the delta wave music too.

Your mind just gently slips away into sleep in a really beautiful way. Experience it and you will feel how wonderful it truly is.

Get the peaceful sleep music from SurgingLife.

Delta Wave Guided Sleep Meditation From SurgingLife

To help you go even deeper, and help you to release stress and enjoy a really amazing night’s sleep.

The delta wave guided sleep meditation from SurgingLife, guided by Stephen Frost, with a background of very peaceful relaxing sleep music. All put together in a way that has that has you fall asleep, fast and deep into that relaxing deep sleep that does you so much good.

Get the delta wave guided sleep meditation from SurgingLife.

Sleep Music And Sleep Meditation Getting Even Better Results For Deeper Sleep

There are some things you can do to ensure the best results from both your sleep music, and your peaceful sleep meditation.

First up, absolutely has to be have a really good quality mattress.

One which is both properly supportive, and comfortable. This is going to help you to relax both your body and your mind in a really important way. Plus the sleep you will get will be truly refreshing, as your body will feel good when you wake up in the morning.

Second, using good quality lavender essential oil.

Some people love it, others less so. It has been shown time and again to help with relaxation and sleep though. And for centuries it has been used as a sleep aid. So having an aroma diffuser, with good quality, pure, natural lavender essential oil, can help you get even more relaxed. And thus get good deep sleep.

Match these, and our other simple bedtime sleep tips, with the recommended relaxing sleep music, or the peaceful sleep meditation, and you will be set for a winning night’s sleep.

Every night you choose to get deep sleep.

Sleep Music And Sleep Meditation A Final Tip We Recommend

Whether you are listening to the soothing relaxation guided sleep meditation, or the beautiful “Peaceful Sleep Induction” sleep music.

We recommend using good stereo speakers, and a music player with a sleep function.

That way, after starting which track you choose to use for the night, the player and speakers will turn off automatically. So leaving your room truly peaceful for the best results.

Other than that, check through the SurgingLife store at https://store.surginglife.com, and use the special CountingSheep.Net coupon code “CountingSheep” to get a 10% discount on whatever sleep music, sleep meditation, relaxing music, guided meditations or whatever you wish to enjoy. And enjoy the beautiful deep sleep that comes as a result of having taken action, and having the relaxing sleep music, or guided meditation, to help you fall asleep fast, and deep.

A study conducted at the University of Western Ontario has discovered that people who get between 7 and 8 hours of sleep each night tend to perform better on cognitive tests than those who sleep less or more than this recommended amount. This research is among the largest of its kind on the topic of sleep, carried out by the Brain and Mind Institute at Western University. The findings were published on October 9th in the scientific journal SLEEP.

One of the world’s largest sleep study started in June 2017, and it required people from all around the world to participate in online scientific investigations, such as completing in-depth questionnaires and doing a series of cognitive performance activities. Just within the first days of the study, more than 40,000 people from around the world joined and participated in the study.

One of the leading scientists at the University of Western Ontario, Adrian Owen says that his idea was to capture and inspect the sleeping patterns and habits of people all around the globe. His team wasn’t interested in conducting small sleep studies that were nationally focused. He wanted to find out what’s sleep like out of a laboratory, in the real world.

People who wanted to participate in the study gave a lot of information about themselves such as which medications they were on, how old they were, where they live in the world and what kind of education they had received. These are all factors that contribute to some of the results of the study. Basically, every piece of information is essential.

Approximately half of all participants of the study reported sleeping less than 6.3 hours a night, almost an hour less than the recommended amount of shuteye. However, an interesting fact was that participants who got less than 4 hours of shuteye performed better on cognitive tests. The amount of sleep affected all adult participants in the same manner, no matter their age.

After further research and testing, the scientists have concluded that the human brain performs best when it gets 7 to 8 hours of sleep every night. Conor Wild, study’s lead author, says that the revealing fact was that sleeping less or more than the recommended amount equally impairs your cognitive abilities.

Reasoning and verbal abilities were most affected by sleep. Short-term memory performance relatively remained the same. On the positive side, researchers found some evidence that even a single night of proper sleep can affect our ability to think. Those who slept a bit more than usual just one night before participating in the study did better on tests than individuals who got less or their usual amount of shuteye. However, constantly sleeping more than 7 to 8 hours impairs your cognitive functions and makes you feel drowsy, the same as when you sleep less than the recommended amount.

 

Recent research conducted by experts at Brigham and Women’s Hospital shows that teenagers who get less than six hours of sleep a night have an increased chance of encountering mental health problems, indulging in substance abuse (such as drugs, alcohol, and tobacco), and getting involved in automobile accidents. This research evaluated self-reported information regarding risky activities and sleep duration among teenagers across the last eight years. The findings reveal a connection between how long teenagers sleep and their propensity to participate in hazardous behaviors, according to the analysis among high school students.

It is a wide known fact that children need more sleep than adults. Adolescents require 8-10 hours of sleep at night for optimal health. However, research has shown that around 70% of teens get much less than 8 hours of sleep. Previous studies have shown that insufficient sleep in adolescents can lead to an impaired judgment which increases the risk of harmful health behaviors. In a new study carried out at Brigham and Women’s Hospital, researchers have found a link between sleep duration and risk-taking actions regarding personal safety. The results of the study were published in a JAMA Pediatrics research this month.

Since personal risk-taking behaviors are typical antecedents to accidents, scientists have concluded that lack of sleep has important implications for the health and safety of high school students all across the nation. Compared to students who get regular and sufficient shuteye, teens who sleep less than 6 hours a night are more likely to have issues with substance abuse or show aggressive behavior (such as fighting). The strongest associations were related to mood and self- harm, meaning that teens that sleep less than 6 hours are four times more prone to considering or attempting suicide.

The lead author of the study, Elizabeth Klerman, director at the Division of Sleep and Circadian Disorders, Brigham and Women’s Hospital, claims lack of sleep in youth raises numerous public health concerns, starting from substance abuse to mental health issues and motor vehicle accidents. Since this population is particularly vulnerable to the consequences of insufficient sleep, every parent should focus on promoting healthy sleep habits and making sure their children get enough shut-eye each night.

Don’t you often hear people gushing over their love for sleep? They brag about falling asleep the moment their head barely grazes the pillow, and while you’re just considering heading to bed, they argue they’re already navigating through their fourth dream. It’s frustrating, especially knowing your own sleep experience is far from similar.

Falling asleep does not come naturally to you. Staying asleep for a couple of hours is nothing short of a miracle. What causes insomnia? Is it treatable? Fortunately, once you understand what causes your insomnia, then you can get a solution for it.

Insomnia can be caused by the following:

• Psychiatric conditions

• Medical conditions

• Unhealthy sleep habits

• Indulgence in certain substances

• Certain biological factors

Researchers are looking into the issue of the brain refusing to go into rest mode when it should. The brain has a sleep-wake cycle. When one is on, the other is off. Insomnia can come about as a result of either cycle going to the extreme in that there may be too much wake drive and too little sleep drive.

For you to begin your journey in figuring out how to resolve your sleep issues, you must first understand where the sleeplessness is coming from. It is not right to shrug it off and hope it rights itself.

What are the medical causes of insomnia?

There are a number of medical conditions that can cause insomnia. Sometimes, the symptoms of the malady will cause it. In some cases, the medical condition itself causes the difficulties in sleeping. Discomfort from a medical condition or the symptoms of one can make it very difficult to fall asleep or stay asleep.

Some conditions that may be held responsible for insomnia include:

• Nasal or sinus allergies

• Endocrine issues such as hyperthyroidism

• Gastrointestinal complications

• Asthma

• Chronic pain

• Neurological issues like Parkinson’s Disease

• Arthritis

• Low back pain

There are medications that can also mess with your sleep. These include medicines taken for the following conditions:

• High blood pressure

• Thyroid disease

• Asthma

• Heart disease

• Common cold

• Depression

• Nasal allergies

Insomnia could be a symptom of underlying sleep disorders such as sleep apnea or restless leg syndrome.

Sleep apnea: Your airway is obstructed in part or completely during sleep, resulting in pauses in breathing and reduced levels of oxygen. This causes the patient to have intermittent spells of wakefulness throughout the night which may result in insomnia.

Restless leg syndrome: A neurological condition in which you experience such discomfort that you need to move your legs. Patients with this condition may experience worse symptoms later on in the day, especially during periods of rest, as well as during the wake to sleep transition. Falling and staying asleep then becomes difficult.

If you experience regular episodes of sleeplessness, you may need to evaluate your health, both physical and mental, to find out if there may be underlying issues that could be a contributing factor. In some instances, there are some simple measures you can take to improve your sleep situation. For instance, turn the lights down low when you are in resting mode, avoid distractions such as electronic devices and the television and avoid coffee or any caffeinated beverages close to bedtime.

In extreme cases, you should seek the advice of a specialist. You might also want to begin a treatment regime for any underlying medical issues that might have been discovered.

As mentioned earlier, some of the issues that cause insomnia are mental. Let us review some of these psychiatric issues and how they may be responsible for causing you sleepless nights.

Depression

Psychological complications can make it very difficult to fall asleep. You have heard that one of the symptoms of depression is the tendency for a depressed person to stay in bed sometimes for days on end. This does not necessarily mean they are asleep. Sleep is sporadic.  Insomnia itself can be a catalyst for changes in mood. A person that has had trouble sleeping might be cranky and irritable for no reason that you can point out. Insomnia, apart from enhancing mood swings, can also cause shifts in hormones and the physiology which can lead to psychiatric issues as well as insomnia.

Insomnia can be a symptom of depression. Severe insomnia is reported to be more prevalent in patients who have major depressive disorders. Insomnia has been known to worsen depression. Other symptoms of depression include:

• A general loss of interest in one’s surroundings and the activities therein

• Low energy or lethargy

• No motivation

• Feelings of hopelessness or melancholy

• Loss of appetite

If one has these symptoms and they also have insomnia, the results could be dire as one can make the other even worse. Fortunately, both insomnia and depression are treatable.

Anxiety

Many people suffer from some form of anxiety disorder. Some have it worse than others and must seek treatment for it. Feelings of worry or nervousness can keep you wide awake on a regular basis. Some anxiety symptoms that will cause sleeplessness to include:

• Reminiscing about past events.

• Tension.

• Excessive worrying about the future.

• Feeling overwhelmed by the present and the responsibilities thereof.

• Feeling overstimulated.

With these kinds of feelings running through one’s mind constantly, falling asleep can be a tall order. Anxiety can cause one to not only have difficulties falling asleep but also have constant sleep interruptions where they might wake up during the night and not be able to go back to sleep. The silence that comes with the night can bring on thoughts and fears that can keep you awake.

If this happens over a long period of time, your anxiety will only get worse and could even turn tragic. You are constantly plagued by feelings of dread and may even suffer panic attacks when you think about your inability to sleep. Insomnia and anxiety then become a lethal combination that must be arrested by seeking treatment. Experts can help you with cognitive and mind-body techniques that aid in getting an anxious person to sleep. Also, you can learn some healthy sleep habits that can help alleviate insomnia and anxiety.

Lifestyle

There are certain lifestyles that are believed to trigger insomnia. You may not be having any physical or psychological health problems, but you leave a life that interferes with the normal sleep patterns. These can create insomnia or make insomnia which is already present due to other issues even worse.

Here are a few examples of how certain lifestyles can lead to sleep deprivation:

• Sleeping in to make up for lost sleep – This can mess with your body’s clock and make it difficult to fall asleep at night.

• If you work all day then work at home in the evenings, your body will find it difficult to relax and you might also have a lot on your mind when bedtime rolls around. If you work on the computer, the light can make you more alert such that falling asleep takes longer.

• Your work involves shifts (sometimes you work the day shift and other times you are on the night shift) – Your body’s clock may get confused by the irregular hours since sometimes you are expected to sleep during the day and others you are asleep during the night. Period changes to your schedule may not do you any favors where sleep is concerned.

• Taking afternoon naps may work for some people, but can mess up the sleep schedule for others.

Hitting the club regularly might sound like fun and might show that you have a healthy social life, but you might actually be making your body adapt to unhealthy schedules that could problematic in the future. This is because clubbing consists of late nights and oftentimes, copious amounts of alcohol.

Insomnia sometimes begins with one severe episode which may be as a result of receiving bad news or even exciting news. You start getting up in the dead of the night to get a drink (usually not water or warm milk) or to get some work done since you are awake anyway. This could turn into a long-term problem with insomnia. In fact, it could develop into chronic insomnia.

Should this happen, you should get the problem addressed right away. If your lifestyle is to blame for your insomnia, you may need to consider making changes which include getting to bed at regular hours in the long term. Sleep experts are equipped with techniques that can help you get your insomnia sorted out. If you have tried it on your own and it has not worked, it is important that you seek professional help.

Food

What you ingest could be causing you sleepless nights. Furthermore, your eating patterns and activities could be doing you more harm than good. Food and drinks play a major role in the chemical processes in our bodies. If you are having trouble sleeping, take a look at the following to see if you might be indulging in the wrong foods or substances.

• • Caffeine: This is a stimulant. Having a mug of coffee with your dinner might not be the wisest thing to do, especially if you have a sleep disorder. Most people need at least one cup of coffee in the morning to start the day off. Some celebrities have actually confessed that they do not want anyone to speak to them before they have had their morning coffee. That is how powerful caffeine is. Taken in moderation, caffeinated drinks are alright for most people. Excess intake of the same has been known to cause at least one symptom of insomnia in the consumers. Caffeine can stay in your system for as long as eight hours. The effects, therefore, do not wear off immediately. You can stay alert for a really long time. This is not a drink to be taken close to bedtime.

• • Alcohol: While alcohol has been known to cause drowsiness and may even cause you to fall asleep initially, it may also disrupt your slumber later on in the night.

• • Nicotine: This one is also a stimulant and can, therefore, keep you too alert for sleep. Nicotine is found in substances such as cigarettes and other tobacco products. Do not smoke close to bedtime if you plan on having a full night’s uninterrupted sleep. In any case, smoking is damaging not only to you but also for those around you. If you indulge, you should make an effort to quit.

• • Heavy meals: Avoid these close to bedtime. They make you feel full and sometimes bloated which does not make for healthy uninterrupted sleep. The best habit you can develop where food is concerned is to eat a light meal before bedtime. Also, do not eat just before you go to bed. Avoid eating spicy foods before bedtime as well. Those ones can give you epigastric issues or heartburn and interfere with your sleep.

The brain

There are neurotransmitters in the brain which are known to be in charge of sleep and wakefulness. Many chemical processes in the brain may be to blame for interfering with sleep. They could also be the reason why some people seem to be prone to insomnia and struggle with it for years without being able to find a solution. It has been established that even when they follow expert advice and adhere to the treatment and advice that is given, these people continue suffering from insomnia.

Symptoms of insomnia

You know you have insomnia if you have the following symptoms:

• You feel sleepy during the day

• Fatigue

• You are irritable

• You struggle to concentrate

• You exhibit struggles with memory

Diagnosis

If you suspect you may be having issues with sleep, give your doctor a visit for a proper diagnosis and prescription of sleep medication such as Rozerem. This may include:

• A physical evaluation which is important for ruling out or unearthing medical problems which may be to blame for your insomnia

• A medical history check

• A sleep history check

The doctor may require you to keep a sleep diary for a few weeks to keep track of your sleep patterns and how you feel in the daytime. Your partner, if you have one, may also be expected to provide information about the quality and quantity of your sleep. Should the need arise, your doctor will refer you to a sleep clinic for further tests and evaluation.

Non-medical relief for insomnia

the young have no reason to experience insomnia because most people think insomnia is stress related. From what has been mentioned earlier in this article, there are other causes of insomnia aside from psychiatric issues.

However, it is important to develop healthy sleep patterns when you are younger because as the years pass by, sleep tends to become elusive.

Insomnia involves a host of other issues such as:

• Inability or difficulty falling asleep

• Interrupted sleep

• Restless sleep

• Waking up too early in the morning

Negative effects of insomnia

How many times have you heard people say how they do not need much sleep? Some even claim that sleep interferes with their money-making hustles. Such an attitude can get one into serious trouble with regard to sleep and even cause one to develop insomnia. Sleeplessness is not good for anyone’s health. Here are a few reasons why:

• You are rather irritable during the day.

• Insomnia causes fatigue.

• You are drowsy during the day when you should be working.

• It weakens the immune system making it easier for you to fall ill.

• Sleeplessness can increase the risk of conditions such as diabetes, heart disease, and high blood pressure.

• Insomnia contributes to chronic pain.

• It makes psychiatric conditions such as depression and anxiety worse.

• It reduces your concentration and focus which directs affects your productivity at work.

• It interferes with your motor function making it dangerous for you to drive.

• It decreases your ability to reason out rationally when faced with even the most mundane issues.

Sleep hygiene

What is sleep hygiene? Have you ever come across the term before? Well, it is a collection of habits that will cause you to fall asleep more easily and more deeply. These habits can be developed by the self, but if find that you have challenges, you can always seek help. Here is a list of sleep habits you can develop on your own to get better sleep.

You should:

• Develop a regular sleep schedule and stick to it. Simply put, if you decide bedtime is 10:00 PM and wake-up time is 6:00 AM, you should follow that schedule every day of the week.

• Develop an exercise schedule. You may decide to be doing some cardio exercises for, say, 40 minutes every day or four days of the week. Relaxing exercises such as yoga can be done before bedtime as they help with sleep. More rigorous exercises can be scheduled for morning workouts.

• Indulge in some basking during the day. Alternatively, open your blinds in the morning and let in some natural light. During the wintry months, a lightbox would come in handy. Light helps to wake the brain up and sets your body’s rhythms to normal.

• Your bedtime and wake-up routine should be regular.

• Do some exercises to relax your muscles as well as breathing exercises before you hop into bed help to relax you and put your brain into sleep mode.

• Take a warm bath with relaxing bath salts also helps with relaxing your body and letting the tension go.

• The ambiance in your sleeping quarters matters a lot. A comfortable bed, a warm room, soft lighting, and warm colors help to create a relaxing atmosphere. Loud colors and bright lights will not help with your sleeping issues one iota.  Also, ensure your room is either silent or if soft music does the trick, have it in there. A comfortable pillow is also necessary. If you need to, use earplugs and cover your eyes with an eye mask.

• Avoid working or watching your favorite shows in bed.

• Go to bed when you feel sleepy. Avoid crashing out on the couch however tempting that is. Likewise, get out of bed if you are tossing and turning.

• Your clock should not be in your line of view. You do not want to keep checking the time and you will do that if you can see the clock face.

• If you must have your mobile phone or other gadgets with you, turn the alerts off.

• Keep a ‘worry journal’ where you can jot down anything that is worrying you. You can revisit it in the morning and take care of it then. When you write your worries down, you set your mind at rest with the knowledge that you will not forget the concern as you have written it down.

• If you are still awake twenty minutes later, get out of bed and do something that will relax you such as reading. You will return to bed later.

• Avoid obsessing about falling asleep. That will not help at all.

• Do not work on your computer late at night. In fact, put it away altogether at least one hour before bedtime. If you have pending work, you will have to do it the following day.

You should not:

• Drink caffeinated drinks after noon. Caffeinated drinks include energy drinks, iced tea, coffee, tea, soda, and other fizzy drinks.

 

• Have a second or third glass of wine with your dinner. Alcohol might make you drowsy but it is also likely to disrupt your sleep some time during the night when your mind is gearing up for the deep sleep session.

• Take any stimulants after dinner even if some, like chocolate, come in the form of dessert. Other stimulants you should stay well away from include nicotine and specific medications which have the ability to keep your brain alert.

• Eat a heavy meal at dinner. Also, avoid having your meals too close to bedtime. You cannot relax on a full belly.

• Use your electronic devices for long periods before bedtime.

• Watch TV for too long before bedtime either. It overstimulates the mind and makes it slow to the relaxation process thus making it more difficult to fall asleep.

• Take daytime naps. They interfere with your sleep and wake-up schedule.

 

Sometimes, the sleep hygiene technique is not enough to get you to sleep. Maintaining your newly acquired sleep habits is not easy. You must be very disciplined and determined to keep it up. However, if you have followed the sleep hygiene routine faithfully and it has not helped you much, then you might need some sleep therapy such as cognitive behavioral therapy for insomnia.

The bottom line is, you need to address any issues that may be causing your insomnia and change your sleep habits. You might have to be put on medication or attempt natural therapies.

Cognitive behavioral therapy for insomnia

CBT-I or cognitive behavioral therapy for insomnia is a therapy aimed at helping someone suffering from insomnia to control or get rid of negative thoughts and behavior that make it difficult for them to fall asleep. This therapy is said to be even more effective than medication.

The cognitive bit of the therapy helps you to recognize thought patterns and beliefs that interfere with your ability to fall asleep. You are assisted in changing these thought patterns and beliefs so that you have less or eventually nothing that keeps you awake with worry at night. It also helps you deal with worrying about falling asleep to the extent that you are unable to fall asleep.

The behavioral bit is aimed at helping you to form good sleep habits and avoid any behavior that will keep you from falling asleep, such as overindulgence in substances that keep you alert or watching too much television at night. Once you are able to kick these bad sleep habits, then you are able to fall asleep and stay asleep. The strategies your therapist will apply include:

• Stimulus control therapy – This involves getting rid of factors that condition the brain to reject or resist sleep. Your therapist will coach you to set a regular sleep schedule and stick to it. You will understand the importance of avoiding daytime naps and using your bed for the purpose it is meant for. Sometimes we tend to use our beds as workstations. You will be trained to leave your bed if you are not sleepy and only go back when you are ready to sleep.

• Relaxation techniques – These include breathing exercises and muscle relaxation techniques such as yoga. You are also trained how to reduce anxiety at bedtime for example by noting down what you are worried about for consideration the following day.

• Sleep restriction – This includes avoiding naps during the day and diminishing the time you spend in bed. Once you are able to follow this advice and your sleep has improved, then the time you spend in bed is increased.

• Paradoxical intention – This therapy aims at gradually getting rid of worry and anxiety so that you can fall asleep more easily and sleep through the night.

• Light therapy – This involves the use of natural light to help regulate your body rhythms. Your doctor can recommend how to use natural light or a lightbox to adjust your internal clock.

The intention is to get your body and mind tuned to a healthier sleep schedule by possibly making changes to your lifestyle to accommodate better sleep.

Medications

If you must use medication, it is best to have your doctor prescribe the pills for you. Doctors recommend using the pills for a few weeks, but there are medications that are recommended for long-term use, such as Rozerem (Ramelteon). Avoid buying over-the-counter medication which may not work as expected and may come with adverse side effects. Also, the key should be getting a long-term solution for your insomnia.

Additionally, talk to your doctor about the possible effects the medication prescribed may have on you and come up with possible ways to combat the effects. The advantage of getting prescription medication from a qualified health practitioner if you have someone to have this discussion with and find possible alternatives if you react to a particular medication.

Over-the-counter medication

These are only intended for short-term use. They contain antihistamines which make you drowsy. Antihistamines can cause effects such as:

• Daytime sleepiness

• Confusion

• Cognitive decline

• Dizziness

• Difficulty in passing urine

These effects may be more pronounced in older adults. If you must use these, then ensure that you get a prescription from your doctor.

Basic tips

Insomnia can be treated if you are determined to get rid of it. You must be willing to change your daytime and bedtime routines.

• Be faithful to your schedule.

• Exercise. Even a brisk walk every day is good exercise.

• Keep your doctor informed about any medications you are on. They could be the culprit.

• Do not take naps during the day. If you feel sleepy, get active.

• Avoid stimulants especially after noon.

• See your doctor about any pain or uncomfortable conditions such as reflux.

• Ensure your sleeping quarters are comfortable with regard to bedding and ambiance.

• Eat light meals way before bedtime and do not take too much fluids. You want to avoid waking up to use the bathroom too often.

Insomnia is uncomfortable and can cause you a lot of woes if not checked, but it is treatable with the right approach and determination from the patient. Self-discipline combined with the right medication from a qualified health practitioner as well as therapy can cure insomnia.

The finding that individuals with narcolepsy lack sufficient amounts of hypocretin, also known as orexin, indicates that this neuropeptide from the hypothalamus is essential in regulating and maintaining states of sleep and wakefulness, as well as in managing energy levels.

The hypothalamic neuropeptide may be particularly important for stabilizing behavioral states since the main symptom of narcolepsy is the instability of every behavioral state, resulting in fragmentation of sleep or wakefulness. The afferent and efferent systems of the orexin neurons indicate that there are interactions between the cells and sleep/wakefulness or arousal centers within the brainstem along with essential feeding centers within the hypothalamus.

Overview

Studies show that the regulation of orexin neurons is undertaken by acetylcholine and monoamines along with metabolic cues that include ghrelin, glucose, and leptin. Therefore, orexin neurons consist of the vital functional interactions with cholinergic or monoaminergic centers and hypothalamic feeding paths and provide a crucial link between the core mechanisms that are responsible for coordinating sleep and wakefulness as well as motivated behavior like looking for food and energy balance.

Impact of Orexin Deficiency on Sleep

• An orexin signaling deficiency leads to a sleep disorder in rodents, dogs, and humans. This disorder features excessive daytime sleepiness and temporary loss of muscle tone or cataplexy.

• Several approaches that include neuroanatomical, pharmacological, electrophysiological and molecular genetic studies suggest that a critical role is played by orexins in terms of maintaining wakefulness by regulating the function of cholinergic and monoaminergic neurons that are associated with regulating wakefulness.

• Recent advances have been made in a bid to understand how orexins control sleep and wakefulness and prevent narcolepsy sleep disorder.

Discovering Orexin

Orexin is also referred to as hypocretin, which is a neuropeptide that works by regulating appetite, arousal, and wakefulness. The most prevalent form of narcolepsy that is characterized by cataplexy, results from a lack of orexin inside the brain when the cells that produce it are destructed.

• The neurons that produce orexin in the human brain are predominantly located in the lateral hypothalamus and perifornical area. These are widely projected within the entire central nervous system to regulate feeding, wakefulness and other types of behavior. Orexin receptors and orexin peptides exist in two forms.

• Orexin was initially discovered in the late 90s at around the same time by two groups of independent researchers who were observing the rat brain. One of the groups gave it the name ‘orexin’ that is derived from the Greek term for ‘appetite’ while the other group opted to name it ‘hypocretin’ since the hypothalamus produces it and slightly resembles another peptide known as secretin. It is now practically necessary to use both these terms because hypocretin refers to genetic products while orexin refers to protein products. A strong similarity between orexin system within the human brain and rat brain has been observed.

• In the late 90s, there were reports of the hypocretin or orexin discovery that were published at around the same time. The discovery of hypocretin or the hypocretin system was reported when the discovery or the orexin system was reported to reflect the appetite-stimulating or orexigenic activity of the peptides. Within the paper that described the neuropeptides, the discovery of orexin receptors was also reported.

The two groups of researchers approached their discoveries differently. One team focused on identifying new genes in the hypothalamus with a reported discovery of numerous genes within the rat brain. On the other hand, the other team was interested in studying orexins in terms of being orphan receptors. The naming of the hypocretin and orexin system recognizes the historical background of its discovery.

Function of the Orexin System

The orexin system was first suggested to be mainly involved in stimulating food intake according to the finding that the core administration of A and B caused an increase in food intake. Additionally, it modulates the visceral function, regulates the expenditure of energy and stimulates wakefulness.

Obesity

Among knockout mice, obesity has been attributed to the inability to differentiate brown preadipocytes into brown adipose tissue. Subsequently, this reduces thermogenesis of brown adipose tissue. Restoration of brown adipose tissue differentiation in the mica can be achieved through orexin injections.

Orexin deficiency is also associated with a sleep disorder known as narcolepsy. Additionally, people who are narcoleptic are more likely to be obese. Therefore, obesity in a narcoleptic person may be the result of orexin deficiency that leads to impaired energy expenditure and thermogenesis.

Wakefulness

• Orexin appears to promote wakefulness. Studies that have been carried out recently show that a crucial role of the system is the integration of sleep debt, circadian and metabolic effects to determine whether animals should be awake and active or asleep.

• Orexin neurons excite various nuclei of the brain strongly with vital roles in wakefulness that include the acetylcholine, histamine, norepinephrine and dopamine systems and seem to play an essential role in stabilizing sleep and wakefulness.

• The discovery of a mutated orexin receptor causing the narcolepsy sleep disorder in canines indicated a key role for the system in regulating sleep. The lack of the orexin gene in knockout mice was also linked to narcolepsy. Transitioning rapidly and frequently between wakefulness and sleep among these mice exhibits many of the narcolepsy symptoms. Researchers have used this animal model to study the condition.

Narcolepsy

Narcolepsy leads to cataplexy, a loss of muscle tone when responding to usually positive, strong emotions, inability to consolidate sleep at night and wakefulness during the day and excessive daytime sleepiness. Dogs that do not have a functional orexin receptor have narcolepsy and people and animals that lack the actual orexin neuropeptide also have narcolepsy.

• Centrally administering orexin A promotes wakefulness strongly, elicits a powerful increase of energy expenditure and increases locomotion and body temperature. Sleep deprivation increases the transmission of orexin A as well. The orexin system may, therefore, be more essential in regulating energy expenditure rather than food intake.

• Narcoleptic patients who are orexin-deficient have increased obesity instead of decreased BMI, as anticipated of orexin was a peptide that is mainly appetite stimulating.

• Another indication of orexin deficiency causing narcolepsy is monkeys that are deprived of sleep for several hours and injected with the neurochemical eases the cognitive challenges that are normally witnessed with a large amount of sleep deprivation or loss.

Narcolepsy in humans is linked to a specified human leukocyte antigen complex variant. Additionally, along with the variant, narcoleptic people also showcase a T-cell receptor mutation. In combination, these genetic anomalies result in the immune system attacking and killing the vital orexin neurons. The absence of neurons that produce orexin in narcoleptic people may result from an autoimmune disorder.

Food Intake

Orexin increases food cravings and has a correlation with the function of elements that promote its production. The orexin system is also shown to increase the size of meals due to the suppression of inhibitory post-ingestive response. Some studies, however, suggest that orexin’s stimulatory effects on feeding may be caused by genetic arousal that does not necessarily increase the overall intake of food.

• Findings indicate that the hyperglycemia that happens in mice because of a high-fat diet, causes a reduction in orexin receptor 2 signaling and orexin receptors might be a therapeutic target in the future. Fat cells produce the leptin hormone that serves as an internal long-term measure of the energy state. The stomach secretes ghrelin as a short-term factor prior to an expected meal and promotes food intake significantly.

• Recent studies show that the cells that produce orexin have been inhibited by leptin via the receptor pathway and are activated by hypoglycemia and ghrelin.

• Claims of orexin being an important link between sleep regulation and metabolisms have been made over the years. This relationship has been suspected for a long period of time-based on observations regarding rodents that are sleep deprived on a long-term basis and a dramatic increase in their energy metabolism and food intake and lethal effects in the long run.

Sleep Deprivation and Energy

Sleep deprivation subsequently results in a lack of energy. Many people use high-fat and high-carbohydrate foods to make up for this lack of energy, which can ultimately result in weight gain and poor health.

Amino acids are other dietary nutrients that can activate orexin neurons as well. They can suppress the orexin neurons glucose response at psychological focus, which causes the balance of energy that is maintained by orexin to be thrown off its usual cycle.

Addiction

The first round of research that had been carried out shows orexin blockers can potentially treat alcohol, opioid, and cocaine addiction. For instance, lab rats that have been given drugs that target the orexin system lose interest in alcohol when given unlimited access to it during experiments. There have been mixed results of studies conducted to assess the involvement of orexin in nicotine addiction.

Lipogenesis

• Orexin A has demonstrated a direct impact on lipid metabolism. Glucose uptake is stimulated in adipocytes and storage of the increased energy uptake is in the form of lipids. Therefore, orexin A increases lipogenesis along with inhibiting lipolysis and stimulating adiponectin secretion. The link between lipid metabolism and orexin A is relatively new and continues to be researched.

• Obesity in knockout mice is associated with an impairment of thermogenesis.

Mood

High orexin A levels have been linked to happiness in humans while low levels are linked to sadness. Findings suggest that boosting orexin A levels can elevate mood as a possible treatment solution or disorders such as depression.

Clinical Considerations

The hypocretin and orexin system is a target for insomnia medication that functions by blocking the orexin receptors. Clinical trials have been registered for the use of this type of medication for individuals with cocaine dependence.

Increasing Orexin

Orexin or hypocretin controls sleep patterns and may affect your metabolism as well as your ability to lose weight. When your body does not produce a sufficient amount of orexin, you can consider changing your diet by consuming less carbs and sugar, for example. Doctors may recommend medication or supplements as well. It is also advisable to take proper care of your body by losing weight and exercising to naturally increase the orexin levels.

Consuming Fermented Foods

Consuming fermented foods such as pickles and sauerkraut can help to increase the production of orexin. Fermented foods consisting of lactic acid and producing lactic acid can inhibit glucose production, which reduces orexin production. Consuming more fermented foods can be useful for increasing orexin production.

Reducing Carbs and Sugar

When you eat carbs and sugar, your body turns them into glucose. According to research, increasing glucose levels prevents orexin production. Eating less carbs and sugar gives your body an opportunity to produce a higher amount of orexin, which can promote weight loss or increase your energy.

You can minimize carb intake by avoiding starchy foods such as potatoes as well as pasta and bread. Avoid foods that have high sugar content. Several processed foods contain added sugar and it is important to check the nutritional information and facts.

Fasting

Intermittent fasting can increase your levels of orexin. This involves fasting for a substantial number of hours during the day and end the day with a nutritious large meal. If this approach makes you feel worse, resume your normal eating patterns immediately and identify other dietary changes that you can implement to increase the levels of orexin.

Medication

Consult your doctor about medication. If your doctor establishes that you have low orexin levels, certain medications may be prescribed to help your body boost orexin production. If orexin levels are linked to narcolepsy, your doctor may prescribe a controlled substance that you should take responsibility to avoid overdosing.

Orexin A can also be prescribed to increase orexin levels. The drug is administered according to your levels and is usually given in the form of an injection or through the nose. Omega 3 supplements may help to increase levels of orexin in individuals who are not narcoleptic.

Other Options for Increasing Orexin

There are some medically unproven ways to boost orexin levels online but it is advisable to talk to your doctor first before trying anything. Consult your doctor about omega 3 supplements and the appropriate dosage.

Exercise

Increasing your blood acidification can boost your levels of orexin. One of the simple and effective ways to do this is through exercise. Regular exercise is good for overall health and increasing orexin levels.

Weight Loss

Leptin can inhibit orexin production. Since it is produced by fatty tissue in the body, weight loss can reduce the amount of leptin that is produced by the body. Ask your doctor or nutritionist about healthy weight loss techniques. They can inform you about aspects such as different types of exercises and the amount of calories you should consume on a daily basis.

Portion control is one of the best ways to start losing weight. A qualified nutritionist can give you insight into ideal portions and what they should look like. For example, rather than 2 or more servings of each meal, you may be advised to stick to one.

Bright Light

This type of therapy can help to naturally boost orexin production. It involves sitting next to a bright light for a number of hours each day. You may find that you feel less tired. The devices are available online through various retailers.

Monitoring your Sleep Patterns

Everyone is susceptible to feeling tired or worn out from time to time. However, your levels of orexin may be low if you are fatigued or feel sleepy every and occasionally fall asleep during the day. Low levels of orexin can lead to a disorder that is referred to as narcolepsy. See your doctor if you find yourself feeling excessively sleepy during the day.

Appetite

Low levels of orexin can lead to changes in how much you eat your appetite. If you find it hard to control the amount of food you eat or feel hungry all the time, your orexin levels may be the culprit.

Libido

Another sign of low levels of orexin is lack of sexual interest or low libido. If you notice a drastic change that affects your sex drive, your levels of orexin may have dropped.

Fidgeting

Fidgeting a lot may be another symptom of low levels of orexin. You can ask someone else to keep track of how often you fidget since you may not always notice when you do it.

Aspects of Narcolepsy

Narcolepsy is a type of sleep disorder that is characterized by hallucinations. sleep paralysis, excessive sleepiness and cataplexy (total or partial loss of muscle control that is usually triggered by strong emotions like laughter) in some cases.

• People who have narcolepsy feel extremely sleepy during the day and are likely to fall asleep involuntarily during normal activities. The typical boundary between being asleep and awake is blurred in narcolepsy. This means that the characteristics of sleep may occur when the individual is awake. For instance, cataplexy consists of the muscle paralysis that occurs in REM sleep during waking hours. Cataplexy causes loss of muscle tone that results in weakness of the trunk, legs or arms or a slack jaw. People who have narcolepsy may also experience paralysis and hallucinations while waking up or falling asleep as well as vivid nightmares and disrupted sleep at night.

• Narcolepsy that is characterized by cataplexy results from a loss of chemical in the brain that is called orexin or hypocretin. This chemical acts on the alert systems of the brain to regulate the sleep-wake cycle and keep people awake. With narcolepsy, the cells that are responsible for producing hypocretin (located in the hypothalamus region) are completely destroyed or damaged.

• People find it difficult to stay awake without hypocretin and may also experience a disrupted sleep-wake cycle. While there is no actual cure for the condition, behavioral treatments and medications can help to ease the symptoms for individuals in order for them to be able to lead productive, normal lives.

• Narcolepsy can be diagnosed through a physical examination, conducting sleep studies and taking the person’s medical history. If you have narcolepsy, the combination of behavioral changes and medication is considered to be the most effective treatment.

Support Groups

People who have been diagnosed with the condition are advised to seek counseling through support groups and educational networks. Getting a narcolepsy diagnosis and dealing with the symptoms can be challenging and the general public does not fully understand the disorder. It is always helpful to access support from other people who have the disorder and become familiar with the best practices.

Sleep-Wake Cycle

• Narcolepsy is the numerological disorder that affects how sleep and wakefulness are controlled. Individuals with narcolepsy experience uncontrollable, intermittent, episodes of sleeping during the daytime and excessive daytime sleepiness. The sudden attacks of sleep may happen during any kind of activity and at any time of the day.

• Within a normal sleep cycle, we begin by entering the early sleep stages that are followed by deeper stages of sleep and ultimately REM or rapid eye movement sleep. For people who suffer from the disorder, REM sleep happens almost immediately within the sleep cycle and periodically during waking hours as well.

• In REM sleep we can experience muscle paralysis and dreams, which gives insight into the symptoms of narcolepsy. The condition can become apparent at virtually any age and in cases where it is not diagnosed, it remains untreated.

Causes of Narcolepsy

Scientists have made significant progress towards finding out the genes that are strongly linked to the disorder. The genes control chemical production in the brain that affects sleep-wake cycles. Many experts consider narcolepsy as the result of a deficiency in the production of hypocretin or orexin by the brain.

Additionally, researchers have found abnormalities in the different parts of the brain that are involved in controlling REM sleep. The abnormalities may contribute to the development of symptoms. Experts believe that narcolepsy consists of numerous factors that interact and cause REM sleep disruptions and neurological dysfunction.

Symptoms

Narcolepsy symptoms include the following:

• Excessive daytime sleepiness- Generally, excessive daytime sleepiness disrupts normal activities every day regardless of whether or not the individual with narcolepsy had enough sleep at night. Individuals with excessive daytime sleepiness often report extreme exhaustion, depressed mood, memory lapses, lack of concentration and energy or mental cloudiness.

• Cataplexy- This typically involves a loss of muscle tone that causes feelings of weakness along with losing voluntary muscle control. It may lead to symptoms that range from complete body collapse to slurred speech, depending on the muscles that are involved. It is usually triggered by an intense emotion like anger, laughter or surprise.

• Hallucinations- Delusional experiences are usually frightening and vivid. The content is mainly visual but the other senses may also be involved. Hallucinations may accompany the onset of sleep or occur when waking up.

• Sleep paralysis- This consists of the brief inability to speak or move while waking up or falling asleep. These episodes are typically temporary and may last for several minutes or a few seconds. People recover rapidly after the episodes end and have the full capacity to speak and move.

Diagnosis

An exhaustive medical history and physical exam are crucial for properly diagnosing narcolepsy. However, it is important to note that none of the symptoms are exclusive to the disorder. Many specialized tests that can be carried out in a sleep lab or clinic are usually required before establishing a diagnosis.

Treatment

• The major disabling symptoms of narcolepsy such as cataplexy and excessive daytime sleepiness can be regulated in people through drug treatment. Amphetamine stimulants may be used to treat sleepiness while antidepressants can be considered for abnormal REM sleep.

• Medication that has been approved for narcolepsy that features cataplexy is aimed at helping people get a better night of sleep and enable them to be less sleepy in the daytime. Medical treatment may not completely cure narcolepsy but it provides substantial help for patients.

• Lifestyle changes such as avoiding heavy meals, nicotine, alcohol, and caffeine, establishing a meal and exercise schedule, scheduling daytime naps and regulating a sleep schedule can help to minimize the symptoms.

Who is affected by Narcolepsy?

Narcolepsy that is linked to orexin deficiency is regarded as a relative rate condition. It is not easy to know the exact number or percentage of people who have narcolepsy because several cases are not reported. However, estimates show that a significant number of people are affected.

Men and women are equally affected by the disorder although there are some studies that indicate the condition may be more prevalent among men. Symptoms may start to appear during adolescence but the condition is typically diagnosed from the age 0f 20.

Managing the Symptoms of a Sleep Disorder

With more research showing how lack of orexin can affect have an adverse effect on the sleep-wake cycle, it is important to be able to deal with the sleep disorder effectively and improve the overall quality of life. Narcolepsy is characterized by a lower quality of sleep and a disrupted sleep pattern.

Individuals who suffer from the condition may experience brief muscle paralysis that is commonly referred to as cataplexy, vivid dreams, sudden weakness, and daytime sleepiness. The disorder cannot be cured but certain lifestyle changes and medications can effectively manage the symptoms.

Identifying the Causes

One of the important steps towards living a productive and normal life despite having a sleep disorder is to understand what may be causing it. Various things can trigger or cause narcolepsy. Identifying the underlying problem can make it easier for you to manage the symptoms.

For several people, lack of orexin (hypocretin) in the body causes narcolepsy. This may be the result of an autoimmune response or a genetic problem. With an autoimmune response, the body attacks parts of the body where orexin is produced. You might be able to increase orexin or hypocretin in your body.

Improving Sleeping Habits

Since there is no clear cure for this particular type of sleep disorder, patients are assured that they can ease the symptoms by managing their individuals sleeping schedules better. Make an effort to develop healthy sleeping habits to minimize the sudden muscle collapse and excessive daytime sleepiness that is associated with narcolepsy.

Creating a Comfortable Environment

Having a comfortable environment within your bedroom or sleeping area can be useful for promoting restful sleep. You can make a few alterations to your room to improve your sleep.

• Ensure that your pillows and mattress are comfortable and supportive. If you wake up consistently with a sore back or sore neck, you may need to replace your mattress or pillow.

• Make sure that all your bed supplies and linen are hypoallergenic to avoid disrupted sleep.

• Try to create a clear boundary between sleep and wakefulness. Phones, televisions, and laptops should ideally be kept out of the sleeping area. If you reside in a noisy area, there are various ways and devices you can use to block out unwanted sounds.

• Keep your room cool or maintain a temperature that you are comfortable with.

• You can install curtains if too much light comes through your window. Good curtains are useful if you are in a location that experiences long summer days or there are bright street lights outside. Stress can worsen the symptoms of a sleep disorder.

Relieving Stress

Making an effort to control your stress levels can help to reduce the symptoms. There are various activities that you can get involved in to reduce stress.

• Breathing exercises- There are a number of breathing exercises that aim to slow down the heart rate and help to ease the physical symptoms of high-stress levels.

• Meditate- Meditating reduces stress by keeping your thoughts within the present moment. Meditation on a daily basis can ease the symptoms of a sleep disorder.

• Yoga- This gets all our body parts to work together along with being a great way to clear your mind. It has the additional benefit of being a type of exercise that can regulate your sleeping schedule.

Therapy and Medical Intervention

Any type of chronic condition can be hard to manage. People who suffer from hormone imbalances and sleep disorders may develop psychiatric issues such as anxiety and depression as a result of the condition. Consulting a therapist can be helpful in the management of the emotional effects of a sleep disorder. Physical aspects of the condition can be handled by a qualified physician.

Boosting Orexin

Lack of orexin has been linked to narcolepsy in many cases. You might be able to boost orexin production naturally by reducing inflammation within your body, eating a healthy diet and exercising on a regular basis. Some of the ways to increase the chemical production in your body include going outside, identifying the food allergies that might cause inflammation, consuming fermented food and bright light therapy.

What is microsleeping?

Many individuals often undergo a situation that tends to fly under the radar or remains unrecognized. It’s quite fascinating that a large number of people are not aware that this condition can be addressed. Known as microsleep, this situation involves short, sudden periods of sleep that take place during the day, even when the individual seems to be awake. For effective sleep, the brain needs to shut down and rest. However, in the case of microsleep, the brain momentarily ceases to function. While your eyes might stay open, you become unaware of and unable to interact with your environment because your brain has entered a sleep state. Daytime sleep episodes can be brought on by several factors, with lack of sleep being the main reason. Sleep deprivation usually results from building up a sleep deficit, where not getting enough night sleep leads to a shortfall. This accruing sleep debt then causes sleep deprivation, which significantly contributes to why people might experience these involuntary sleep episodes during the daytime.

Micro sleeping has no warnings; normally you will just experience signs and symptoms. Most episodes are between one second and 30 seconds long. Sometimes, they might extend to a minute or so. To some people, these sleeping episodes are more like light sleeping sessions but they have not qualified to be naps. The major reason why you can’t relate to the physical environment when having the episodes is that the brain is already asleep or shut down and so it cannot process things. You are probably wondering what might bring about the episodes. Insomnia and long naps have been shown to be responsible for this condition. Some key facts to remember include:

• This is a condition that is experienced by many people, especially those with sleep disorders. In most cases, patients experiencing sleep disorders rarely get enough sleep. Some even have difficulties falling asleep. Having adequate quality sleep has more benefits to your body than you could imagine. Sometimes, sleeping disorders are caused by poor sleeping habits. However, these habits can be changed and you will continue having a good night’s sleep. When you have insomnia, for example, it means that you will experience sleep deprivation and this will lead to sleep debt. It is not good to have sleep debts because your body will not function accordingly. So, the best way to handle all this is by ensuring you get a permanent solution to your sleeping disorder.

• Naps have health benefits to the body. What you should always remember is that naps shouldn’t belong. They should be timed and short. Limit your naps to 30 minutes at most. In most cases, if you have longer naps, they interfere with your sleeping schedule. If you love your day-to-day program, then you will understand the essence of being focused on your activities. Long naps also make it hard for an individual to sleep at night. This means that you will sleep late but probably wake up early. That will mean that you have a sleeping debt that needs to be settled. Therefore, you are likely to experience micro sleeping when you least expect it.

Common signs associated with sleeping episodes

The truth is that prevention is better than cure. The only way to protect yourself from a certain condition is if you know the warning signs and symptoms. Just like any disorder experienced by human beings, there are signs and symptoms that will indicate you are experiencing micro sleeping. Below are major symptoms that you need to be on the lookout for:

• If you work in any establishment, you need enough rest. If you don’t get the required rest, you will have trouble staying awake during the day. The reality is that some occupations are generally hectic and tiring. However, after a good night’s rest, you should feel better. Whenever you notice you are feeling sleepy when at work, then it means you are about to experience several sleeping episodes and these can be dangerous in some occupations. It could also be an indication if you find yourself jerking awake when working or losing a few minutes of time when you space out. Such episodes can result in accidents in machine-related occupations.

• If you are a driver and notice that you can’t stick to your lane when driving because of sleep, then chances are you are having a micro sleeping disorder. This can be dangerous because it can result in fatal accidents. Whenever you are driving and you notice you didn’t notice the traffic lights go green or red because your eyes were closed or you zoned out, then it also means you might be experiencing sleep episodes. Driving is an activity that requires a lot of attention and so you need to fully concentrate. Whenever you notice you have no attention or focus because you are dosing off, then it means you are experiencing microsleep.

• Yawning is a condition that most times expresses boredom or exhaustion. Whenever you notice you are yawning a lot then it means that you are tired and your body requires rest. The best way of resting is having good sleep. If you are not hungry or bored, then yawning might indicate readiness to go to bed. If you find yourself yawning before you shut down, you might be suffering from microsleeping.

• How many times have you had a teacher complain that a certain student is absent-minded? How many times have you heard someone ask the other what they do at night when others are asleep? Most people sleep at night so that they can wake up the next day ready to live another day. This might be difficult in some situations because you are absent-minded. Being absent-minded is a condition where the mind has no concentration on what you are doing. This is because the mind might be sleeping or is generally tuned into other issues. It is also called daydreaming. When this happens, an individual can stare at the something for a long time without blinking or recognizing its presence. This is a sign that you are experiencing micro sleeping during the day.

• It is normal for you to react differently to different situations. This might not be possible when an individual is experiencing sleeping episodes. You will not be able to respond accordingly to the environment because you are there in your physical state but your mind receptors are probably idle or they have shut down. When the brain receptors aren’t as active, then it means you will take time to notice what is happening within your environment. If you notice this sign, then it means that you might be experiencing microsleeping.

Things you need to do in order to prevent microsleeping from interfering with your day-to-day activities

Everyone has something they do during the day, whether it is a job or school or even just staying at home and being a caregiver. In order to get through this activities, you need to be focused and be able to concentrate. However, there are certain things that interfere with your performance. Sleep is among the things that will disrupt your day and sometimes, it can determine the outcome in terms of output. When you have had a good rest, you will be in a better position to deliver good results unlike when you have had little or no sleep. Below are some of the things you should do to avoid micro sleeping:

• Sleep has been known to cure stress and also other health conditions. As a driver, you need to have proper sleep before commencing any journey whether the journey is short or long. Research has indicated that sleep deprivation is one of the major factors that have led to an increase in road accidents. Assuming you are going on a road trip with friends or even a relative or even if it is a job, you need to have enough sleep so that you can have proper attention and focus while driving. If you don’t have proper sleep, then you will experience microsleeping which will mess around with your concentration and attention when you are driving. This is dangerous because it can lead to fatal accidents which will, in turn, lead to deaths. It will be hard to live with the fact that you could have avoided the whole accident if only you chose to have enough sleep. Don’t put yourself in such a position.

• The other thing you need to consider when driving is to have a co-driver. Having a co-driver is helpful because he or she can drive when you start experiencing warning signs of micro sleeping. If you have never driven before, you may not understand how tiring driving can get. The second driver is also there to guide you and keep you engaged so that you don’t experience any sleeping episodes while driving. You can even plan the journey in such a way that you both take turns driving. It will give you time to rest and be rejuvenated.

• The other thing you need to keep in mind is how focused you are at any given time. Some activities can’t be done when you are not attentive. When you are at work and you realize your mind is going astray and you cannot operate any machinery well, take a break. You would rather take a walk to become awake again or splash some cold water on your face to become alert. If you can, go and take a short nap and come back when you feel better. Don’t ignore the signs that your body is fatigued as you could hurt someone or even yourself.

• If you are a student, there are various things you can do so as to avoid sleeping episodes in class. First and foremost, always interact with your fellow students or even your teacher. This way, you will save yourself from sleeping in class when the teacher is teaching. Actively participating during the class will mean you are concentrating and this will result in better grades and results in your exams and assignments. You will also have a better understanding of what is being taught. If the teacher is not around, you can try simple activities like spinning your pen so that you don’t send your mind on holiday yet you need it in class.

• If you are keen enough, you will notice that school learning programs have breaks and even occupations have broken. The breaks are there to remove the boredom and at the same time, help you rejuvenate your body system. During the breaks, you can engage in activities that stimulate your mind or allow you to rest. If you are feeling sleepy during the breaks, you can walk around and have something light to eat. You go back to class or with better concentration and attentiveness. If it is in a work environment, you have lunch breaks that allow you to stretch and come back refreshed. Afterward, you will be ready to offer better and high-quality services in production. Experiencing sleeping episodes can mess up your work. For instance, if you are an accountant, you have no room for errors because you were absent-minded. The reality is that one mistake can cost the company millions. Therefore, take breaks to rejuvenate.

• The other thing you need to be careful about is what you eat. Don’t just eat anything because it is food or because you are hungry. You might have heard that people tend to sleep a lot at school or work after lunch breaks. This is because they tend to consume heavy meals that take the body ages to digest. As such, the body tends to divert most its blood supply to the digestive system. The mind also slows down and you start feeling sleepy. To avoid this, eat healthy light meals that will give you a big energy boost and also keep your brain active. This way, you will be able to stay awake even after lunch. You will end up having a highly productive day.

Sleep deprivation

This is a condition that is brought about the accumulation of sleep due to inadequate sleep at night. All in all, the major and most effective way of curing this condition is by ensuring you pay off your sleeping debt. This is done by getting enough sleep.

Major facts you need to know about sleeping deprivation.

• Sleep deprivation plays a major role in how you function during the day. The reality is that you need a lot of focus during the day depending on what you do. Different occupations have different demands. If you are a manual worker, you are sometimes required to attend to different shifts. This means that you might have to take the night shift at times. Whether you are working during the day or night, you still need good rest so that you can function well. Always try and have a proper sleeping schedule, whether you are sleeping during the day or at night. Don’t overstrain your body because it will try compensating by undergoing microsleeping. This can be dangerous if you operate any machinery. You could also lose your job or get suspended from school.

• Another factor you need to remember is that sleep deprivation leads to accidents. You should avoid working or operating anything when sleepy or drowsy. This is an early signal that you are having sleep debts. Sleep debts can be dangerous when they accumulate as they can lead to microsleeping. If you work in a factory that deals with manufacturing, you need to be attentive or else you will have accidents that will involve the machines. The accidents may lead to electrical problems or even lead to the damaging of goods. Another area where accidents happen is when you are driving. It is not safe to drive when you are having sleep episodes during that time. You might miss the traffic lights and this might result in accidents. Sometimes, you might even find it difficult sticking to your own lane when driving. This means that you might push another vehicle out of the road or you might drive yourself into a ditch. So, it has been proven that sleep deprivation results in various types of accidents.

• The other thing you need to know is that when sleep accumulates, it creates a sleep debt. A sleep debt needs to be paid at some point. If not, you will always have it difficult staying up during the day. You may find yourself sleeping at any given opportunity. You need to be smart and ensure that you pay sleep debts in time. You can visit a doctor who will give you numerous ways of ensuring that you don’t have sleep deprivation. They can also help you come up with a sleep schedule that does not lead to accumulated sleep debts. If you are having trouble paying off your sleep debts, the doctor can also prescribe some medication to help you relax and sleep.

• The other thing you need to know about sleep deprivation is that affects all age brackets. However, it is proven that children are at a higher risk of experiencing sleep deprivation because of many reasons. The reasons include stress and also staying up playing games on their gadgets. This is will, in turn, reduce the amount of sleep they get before going to school. The games keep their brains engaged and so they fall asleep very late at night. This will, in turn, lower productivity in school and affect their grades.

Natural methods that will help you cure your sleep deprivation and sleep debt

The reality is that you sometimes give the body less rest and this is what is called sleep deprivation. Some will argue that they don’t deny the body the required amount of sleep because they want to. Instead, they will blame it on their occupations. Some people will carry their assignments or work home and work on it first before they go to sleep. This will affect the time you sleep. In addition, this will in one way or the other affect your internal clock. Sometimes, your boss will give you a deadline on a certain report and this will mean that you work late and deny your body the required sleep. This will also have an effect on your sleeping schedule. So in one way or the other, you will have experience sleep deprivation which will lead to sleep debt. The sleep debt is just basically the accumulation of sleep. So, how will you pay this sleep debt?  Below are simple ways you can do so and regain your normal sleep schedule;

• The only way you can pay a sleep debt is by ensuring you sleep more. When you sleep more, your body gets enough rest. You need not forget that the reason why you are having sleep debt is that you have accumulated sleep. So, when you have free time or when you leave work early, you can always ensure that you go to bed early in order to have enough sleep. The other way you can ensure you sleep more is by freeing your weekends. This is one way of having free time to yourself to relax. You can use this time to catch up on the much-needed sleep and pay your sleeping debt. You will be able to start the week on a new page.

• Sometimes, you might not have enough time to sleep probably because you have a lot of things you need to do. So, you will only have enough time to take naps. Naps are healthy depending on how long they last. You need to ensure that your naps don’t take that long because they will also alter your internal clock and you will find it hard to sleep at night. This will be creating another problem. Time your naps to be thirty minutes or less.

Things you can do at home to help you avoid having sleep episodes during the day

Sleep episodes during the day that are short are referred to as micro sleeping. They are episodes that can be avoided. Below are natural methods that can help you do so:

• As an individual, if you have enough sleep, then chances are you will have better performance the following day. Having enough sleep means that you kick out any chances of suffering from insomnia or any other sleeping disorders. Any sleeping disorder will result in you having sleeping episodes during the day. Therefore, if you deal with your sleeping disorders in order to get enough sleep, you will avoid micro sleeping.

• The other thing you can do when you notice you are having warning signs of micro sleep is to involve yourself in some exercises. These exercises include walking around or even riding a bicycle. These activities can return your mind back to focus on what you were doing before. It will be harder to fall sleep in that case.

• Another thing you need to know is that it is very hard to have sleep episodes when you are looking at bright light. The light in your environment can be set to influence your sleep. If you want to stay awake, choose a brightly lit room. Your eyes will be forced to adjust and will send a signal to your brain to stay awake.

• The other thing you need to understand is that it is very hard to experience microsleep when you are in a noisy place. Your eardrums will collect the sound and send it to your brain receptors. Your mind will focus on where you are and you will be able to concentrate on the task at hand. Therefore, if you feel yourself getting tired, you can put on some upbeat music for a while before getting back to the task at hand.

• It is difficult to experience sleep episodes at some temperatures. Extremely cold temperatures will not promote sleep. Instead, your body will be working tirelessly to maintain your normal temperature. Therefore, if you feel like you are getting sleepy, you can turn down the temperature for a few minutes before turning it back up.

• Sometimes, it is all about what you want. If you have a reason why you are engaged in a certain activity, then you will be focused and you will achieve what you want. Always ensure that you develop an interest in everything you do. Interest will help you avoid sleep episodes as you perform your daily activities. In addition, when you are motivated to achieve something, you will do it to the best of your ability. This means that despite exhaustion, you will be willing to see it to completion. You will not be able to rest until the task is accomplished.

Major tips you should consider using to help your sleep-deprived teenagers

Teenagers experience a lot of sleep episodes during their daily activities. However, this condition can be changed if you helped them in the following ways:

• Always ensure that you are aware of what screen is on in the house. Some teenagers enjoy watching television in the bedroom. The question should be when they switch it off. You need to make sure that all screens are off when it is time to sleep. This will mean that they have more time to sleep, which is great for their wellbeing. Sleep has been proven to improve memory. So, enough sleep is not only necessary to solve sleep deprivation but also help them with their memory in school and at home.

• The other thing you need to be careful about is the beverages they are drinking before going to bed. Any beverage that has caffeine shouldn’t be taken when it is almost bedtime. Caffeine will stimulate the body and this will mean that the teenagers have less time sleeping. When that happens, they have sleep deprivation, which will actually result in sleep debts. A sleep debt isn’t healthy for anyone because it will lead to less focus and lack of concentration.

• Your body has an internal clock that helps it perform its daily activities. This internal clock is something that is found in everyone and determines being awake and asleep. You need to train teenagers on how they can set their sleeping schedules. The only way they can achieve this is by having a routine whereby they go to bed early and wake up at a certain time. This will train their bodies to function on a certain number of hours of sleep. It will increase productivity.

• Your body functions well under certain temperatures. It is hard to sleep when the temperatures are very high or when they are very low. So, the best thing is to ensure that the room temperatures of your sons’ and daughters’ rooms are right and that anyone can sleep in them. The only way you can cure sleep deprivation is by having enough sleep. When your teenager has enough sleep, he or she will have an easier time interacting with others socially. It is proven that people with insomnia have a hard time interacting with others. Therefore, make sure to set the thermostat at the appropriate temperatures so that that they can sleep well.

• The bedroom is where most people sleep. This means that the bedroom requires a lot of things to make sleeping comfortable. Always ensure that your sons and daughters have a comfortable bed to sleep in. This can be done by ensuring that the pillow is comfortable and the mattress is in good shape. The other thing about the bedroom is that it should have the correct lighting. The lights should be dull and not too bright. When everything is set in the bedroom, then your son or daughter will not have a problem sleeping in time. Sleeping in time will ensure that he or she has enough sleep, which is something that will prevent sleep deprivation.