[MERGED] The Science of Sleep (Insomnia, etc.)

[ann]

i can't sleep ... help!

i've tried exercise, warm milk, bad books but still nothing ... coffee used to put me to sleep but it's not working now ...

worse, when i fall asleep, no one can wake me up ... sure, ppl can talk to me & i'd respond [i even answer the phone when the machine's off my friends swear] but my brain's practically dead & i remember nothing of those conversations ...

any suggestions? 'ever had this problem?

[batang uliran]

ann:

For insomnia, the typical initial maneuvers involve improving what we call sleep hygiene. This involves the following:

1. Maintain a regular bedtime and awakening time. For most people, nightly time in bed should be no longer than 8 hours since excessive time may fragment sleep.

2. Do not nap during the day as this results in poorer sleep at night.

3. Do not drink alcoholic beverages in the evening as this disturbs sleep at night.

4. Avoid caffeinated beverages after noontime as caffeine disturbs sleep. Limit total caffeine consumption to 2 beverages a day.
(tea, softdrinks and coffee).

5. Don't smoke just before bedtime or at night.

6. Exercise regularly during the day but avoid exercise within 3 hours of bedtime.

7. Do not use the bed for anything but sleep or sex. (no reading, watching tv etc.)

8. Establish a relaxing routine in preparation for sleep. Engaging in frustrating activities may result in arousal and and prevent sleep.

9. Maintain a comfortable temperature in the bedroom.

10. Keep the bedroom dark and quiet. Screen out light and noise.

These are the initial recommendations we give our patients with insomnia and a majority of them report improvement. This happens to be one of my areas of expertise - sleep medicine in addition to diseases of the lung and intensive care medicine.

[*~AzY~*]

best cure for insomnia?
ummm...sleep?
hehe
nway, batang uliran said it all
well, if that still doesn't work, you might want to get your desk lamp and bang it on to your head. seriously though, just try to close your eyes and i dont know, pray to God to bless you with sleep or somethin. i think my mom got some over-the-counter sleeping pills. groggy ka nga lang when you wake up ;)

[Ada]

Batang Uliran,

What's with #7? How come no reading in bed? My room is the only place on the planet where I can comfortably read.

[batang uliran]

Ada:

If you don't have insomnia, you can pretty much do everything you wnat in your bed :)

In people who do have insomnia, it's advisable to associate the bed with sleep and not with any other activity which may otherwise preclude sleep.

[ann]

i love rule #7! [decide na lang for urselves which part's for me] *lol*

thanks, batang uliran! but my lifestyle's so irregular that most of the rules r impossible to keep ...

i've no problem with #5 at all *beaming* ... i quit 8 months ago ... :)

unfortunately, it's the irregularity that's causing, or maybe just contributing, to my sleep disorder ...

*~AzY~*: thanks for the suggestions but i'd rather not turn to pills ... i'm the type who'd rather wait until my temp's 40 before i take paracetamol ... :)

[weye]

same experience pala tayo! there was a time when my friend told me that i talked to him one the phone for more than an hour and i swear, i was completely asleep at that time. i don't even remember hearing the phone ring or picking it up for the matter. the funnny part was that my friend confided a secret he didn't actually want to share to anyone. so swerte sya, kasi til now, i can't remember what we talked about. unlucky me :( that has happened several times to me already. no cure yet but i found out that it usually occurs when i'm really tired or stressed out or when my mind's occupied with something. so it's better if u relax urself first before u sleep. pleasant dreams!

[Ham]

batang uliran: I don't know if what I have can be clinically called insomnia (it's not that I have trouble sleeping, I just plain don't want to as if I'd miss something important) but reading actually helps me go to sleep.

ann: Based on my experience I think you just have to accustom yourself to some routine before going to the land of zzzs. Before long your body would take this as some signal that it's time for your rest. Hope this helps.

[KATKAT]

ann: I would recommend taking Melatonin tablets or Cammomile Tea! The Melatonin helps you to feel relaxed even if sobrang puyat ka. But of course it's not adviseable to be dependent on it. The Cammomile tea naman helps regulates your sleeping habit. Of course ikaw pa rin dapat ang mag-initiate nun. You can buy them at GNC stores. I tell you, either is a wonder! It worked for me!

[batang uliran]

Melatonin actually works as a placebo. The melatonin pills sold are at doses much lower than the amount shown in studies to affect sleep.

[emilie]

Ann, try going to bed at the same time each night. This routine will let your body recognize when "it's time to sleep"!

OR...you can stop thinking of D_ _ ???

[ann]

thanks for the suggestions, ppl ...

KATKAT: i think i'll try cammomile tea

emilie: maybe d__ should stop thinking of me *wink* :D

weye: maybe next time u can have a recorder on ;)

in the meantime, i think i'll catch some zzz's now ;) ... or maybe after i stop thinking of my spelling booboo on the topic title ... :(

[This message has been edited by ann (edited 10-13-1999).]

[Wangie]

sex.

seriously.

or a good massage.

[ann]

Wangie: i agree on both counts [& both have to be good or u'd end up more tense than relaxed ;)] but how? i don't have a regular masseur ... :)

[e]

Wangie, kaya ba lagi masarap tulog mo?

he he he =)

[slurbrun]

Try reading.

Serious.

Try Neil Gaiman & Terry Pratchet's "Good Omen" for starters. Or to complement ur sleeping habit, try Anne Rice's "Interview w the Vampire" and work upwards to "Queen of the Damned"

Or Stephen King's "Insomnia"

[Ham]

ann: That leaves you with one other option then.

[ann]

Ham: exactly ;)

[gwenni]

ann: i read somewhere that eating citrus fruits help... perhaps you can try eating some oranges or ponkam a few hours before you go to sleep :)

[This message has been edited by gwenni (edited 10-15-1999).]

[Ira]

What do you mean by you can't sleep? Does it mean that you find it hard to fall asleep but get the required 7-8 hours a day anyway? If you get your 8 hours you probably have your biological clock maladjusted...try to wake up early the next time you fall asleep instead of waking up late, and arrange your activities at a much earlier time of the day and reserve the nighttime for slow activities.
Tea of any form has about 75mg of caffeine, about half the amount of regular coffee. You might want to avoid that.
On the other hand, if you can't fall asleep no matter what you do, go see your doctor and have yourself a physical exam (eg, thyroid hormone levels, etc.) Consider asking for prescription sleeping pills, and give yourself 2 weeks for it to work. These pills are helpful and relatively free of side effects IF USED PROPERLY. If the pills don't work, St. Luke's Med Ctr has a sleep disorder clinic which treats these kinds of problems.

Hope this helps.

[batang uliran]

For the majority of people with insomnia, good sleep hygiene methods work. For the very few who require medicines zolpidem is probably the safest to be used of course only as needed.

Correct me if I'm wrong but I think the Sleep Center in St. Luke's is run by ENT personnel? You'd want to be sure you go to a multi-disciplinary center involving pulmonologists to get a complete evaluation if needed.

[Ira]

Yeah, Zolpidem works well even at half the required dose. We usually prescribe that for post-op and idiopathic insomnia patients and so far we haven't seen any bad side effects. A good number of people who complain about insomnia though actually just have their biological clocks set wrong. They get used to not sleeping till the wee hours of the morning and find that they aren't able to fall asleep early anymore. They still get the required 8 hours though.

St. Luke's Sleep Disorder Center is multidisciplinary, under Dra. Soto, who is a neurologist specializing in sleep disorders. Specialists in other fields like pulmonology and ENT are also closely tied up with the center, and neurology personnel man it.

[This message has been edited by Ira (edited 10-15-1999).]

[Ham]

ann: Well then, do tell us when you get your problem licked. Hmmm...

[don]

ann: i used to have sleeping problems. not as bad as yours, though. there was a time when i found sleeping before 2 a.m. really tough, even though i plop on my bed around 10 to 11 p.m. i guess my body clock couldn't adapt so fast, but eventually, i got over it.

in retrospect, i think it also stemmed from the nagging thoughts of "oh, no! it's 1 a.m. already and i'm still awake and i've got this big exam tomorrow."

but to answer your question, if you want to end those sleepless nights, you gotta stop thinking about me. i'm getting to feel guilty already for your insomnia.

[Virtual_Ry]

Sleep with the light on. It will help you fix your biological clock. Not sure if it works for everyone but it sure did work for me.

[ann]

Ira: what i mean is i have no sleep pattern to speak of ... sometimes i get my 8 hrs, sometimes it's just 30 mins, sometimes i'm just soooo tired i sleep for more than 12 hrs, then sometimes i don't get to sleep for 2 to 3 days straight ... i get to sleep at various hrs as well ...

actually, what i want solved is getting over my lipas-antok ... lipas-gutom is when u lose ur appetite no matter how hungry u r simply bcoz u missed ur feeding time ... lipas-antok is what happens when i have to keep awake beyond the acceptable sleep time [for me] of bet 8 pm & 3 am ... usually, my body foregoes sleep altogether & my brain stays alert until i get home after work & sleep my usual sleep ... i can function pretty ok [no asleep-on-my-feet episodes except once when i did not sleep for 5 consecutive days] but i'm afraid this practice will cause other health problems later ...

batang uliran: what's ent? where can i find a multi-disciplinary center involving pulmonologists to consult?

gwenni: :) but won't eating citrus fruits conflict with my sleeptime glass of milk?

slurbrun: :) thanks but i'm already a voracious reader ... i've no problem on that one ...

Virtual Ry: lights on, lights off, it's all the same to me :(

Ham: sure thing! hmmm ... what will it tell u though? ;)

don: r u kidding? the reason i want to sleep is so i can dream of u! :D

[Ham]

ann: Interesting stuff I hope.

[Ada]

Hi Batang Uliran,

Got another question for you doc.

I work for a company which changes shifts every 2 weeks, one of which is the graveyard shift (10pm-6am). A lot of my officemates avoid this shift like the plague, saying that it's not good for one's health. They say that even if you sleep the required 8 hours after your shift (read: in the daytime), it's not the same as getting your sleep at night. How true is this? Will my not having a "normal" sleeping time have adverse effects on my health in the future? Is a constantly-changing sleeping pattern bad on the health?

I need to know before it's too late. ;)

[batang uliran]

Ada:

There is actually a disease called shift worker's sleep disorder and that's when your sleep pattern does not synchronize with your other body rhythms such as temperature and other hormones (which have circadian or 24 hour rhythms). The consequence of frequently changing shifts is that your sleep will be abnormal - more light than deep sleep, more sleep disruptions, some difficulty falling asleep - the ultimate consequence being sleep deprivation even when one has actually slept an adequate number of hours (eg. 7 hours or more). Sleep deprivation means you are not at peak efficiency during your waking hours - sleepiness, headaches, less concentration, memory problems, and sometimes depression. These problems are lessened to some extent if changes in shifts are less frequent.

What can you do about it? Sadly, not much short of taking a regular job! Melatonin has been advanced as a possible treatment but it works only as a placebo at the doses at which it is sold. Besides, I am always wary of taking a drug that may upset the body's tightly regulated hormonal system. For my sleep patients, I don't recommend it.

The good news is that when you do find a regular job even after years of shift work, your sleep pattern will normalize.

Are there any bad long term effects on your health? Hasn't been studied to the best of my knowledge and my best guess is aside from the effects of sleep deprivation mentioned above, my guess would be no.

[mr. cadaver]

batang uliran and Ira: i'm learning so much from you guys... i hope we could be friends... :) Doctors of pinoyexchange, unite!! hehehe

[Ira]

Ann: I suggest seeking professional consult for your problem, 5 days of not sleeping is pretty serious. Go to St. Luke's Sleep Disorder Clinic, they might be able to help.

Mr. Cadaver: There's at least one more of us here hiding. Di ko muna ibubuko sino siya. Baka shy eh. :D

[Wangie]

IRA: aba! doktor na doktor! pati ba naman dito???? eheheheheh...may utang ka pa sa amin ng isang platong sisig! siguro kung makakain ka ng sisig, masarap din tulog mo....sarap ng tulog ko nung gabing nag-aysee tayo eh... =)

E: gagu! =P

ANN: tried and tested yun! =) wala rin akong regular masseuse eh...ehehehe...pano na?

CARAMBA: para sa iyo naman, basta walang magkuwento ng Blair Witch pwede na sa iyo! ehehehehehe.....

[marina99]

ann: my suggestion is that you quit your deadbeat job where you work 18 hours a day and where no one appreciates all the crap you have to do for your bosses and...hey waitaminute. WE WORK IN THE SAME PLACE PALA!! hehehe :)

[batang uliran]

Actually, I've asked some friends from school to register and I know at least 4 of them already have but only of them is active. If and when a specific health related question pops up that requires a specific expert medical opinion, I'll try to get that posted if not directly, through me.

[Ira]

Wangie: But then, you're a bottomless pit who falls asleep easily once your tummy is full, sisig or no sisig. Tsaka I was willing to pay naman for that...you guys just didn't charge me for it. :D

Mr. Cadaver: Clue? Drives a late-model BMW. Or a Pajero sometimes.

[CaRaMBa]

Ira: noted. There's always a next time! =P

[broom]

do you sleepwalk? sleeptalk? snore? grind your teeth? are these called sleeping disorders? am i right?! ..*daing tanong*

as for me, i do sleepwalk n sleeptalk...my sisters told me about it and they really had a good laugh :\ and they actually snore..hehe then my bro grinds his teeth which is really irritating! as in..wow! all in the family...hehehe

really wanna know the explanation behind these sleeping disorders...

yooohooo docs!!! hehehe...
and what are the other sleeping disorders i forgot to mention?! i only know the common ones, baka meron pa pala ako, d ko lang alam ;)

[Kamatayan]

Pissing and shitting in your sleep...

[batang uliran]

The events you described (yes Kamats, you too) fall under the broad category of sleep disorders we term parasomnias. These are events that occur intermittently during the night. There are a total of 24 distinct parasomnias in the most recent official classification of sleep disorders and the ones you mentioned are among the most common.

1. Sleepwalking, also called somnambulism, refers to repeated episodes in which the patient arises from deep sleep (usually during the first third of the night) and walks without awakening. The patient es usually difficult to awaken during this time and often, the activity "plays itself out." It is most common in young kids (4-6 years old) and frequently disappears during the teen age years. It is triggered by things that deepen sleep particularly sleep after being sleep deprived and medications that cause depression of the brain. There is usually no need to treat it in children and frequently one just needs to reassure the parents - and of course lock doors and windows and keep sharp objects hidden! When the behavior distresses the patient and/or injury risks are high, then treatment usually consists of valium and its related drugs or antidepressant medicines (tricyclics) such as imipramine and amineptine.

2. Sleeptalking consists of speech or sound uttered during sleep without awareness. It is usually benign and a problem only when it bothers others. Very rarely, the sleeper can carry on a conversation with others and even rarer are reports of two sleepers conversing! It commonly occurs during light sleep and rapid eye movement (REM) sleep. It usually stops on its own and to date, no specific treatment is known for this phenomenon.

3. Bruxism refers to the grinding or crunching of teeth during sleep. It frequently disturbs the bed partner, and usually occurs in association with dental problems (eg. malocclusion), mental problems in children and stress in adults. The treatment for this problem is fixing the trigger (eg. decrease stress and relaxation techniques, repair of any dental problems) and in extreme cases a rubber mouth guard may be placed to prevent further dental and jaw damage.

and kamats, this is for you:

4. Bedwetting or enuresis nocturna or as kamats put it so eloquently, pissing in your sleep occurs in all stages of sleep and is of two types - those associated with an actual fixable problem of the urination system or those without such a problem. In the former condition, the obvious fix is repair of the underlying problem. In the latter, treatment consists of avoidance of fluids just before sleep, bladder training exercises in which the patient is taught to hold increasing amount of urine in the bladder, and other exercises which consists of training the sphincter where the patient repeatedly interrupts the stream of urine while voiding. In some cases conditioning with a bell or alarm (triggered by the release of urine) may help the patient adapt. It's also important to avoid stress and teasing the patient (oh we kids can be cruel) and in cases not responsive to the above techniques, drugs such as imipramine given at bedtime can help.

I didn't mention this but conventionally, all these diseases are diagnosed with the use of a sleep study or a polysomnogram.

[This message has been edited by batang uliran (edited 11-26-1999).]

[Zen]

My dad said I used to sleeptalk and he used to carry a conversation with me when I do that, hehehe. I think I stopped talking in my sleep now. :)

[MO]

my brother sleep talks up to now
he's 16 already, the thing with his sleep talk is that he seems to ba always fighting with someone ni his sleep. y?

[Kamatayan]

BU: Hey thanks... Now I can throw away that rubber blanket...

[Zen]

Have you been doing that all your life, Kamats? Pano pag may sleepovers? :P

[Kamatayan]

Zen: I wear diapers...

[ross]

how should i know? im asleep aint i. jk :)
anyway i think i talk while asleep. i dont think i snore. but i drool. :o hahaha. one time after being awake for more than two days i shortly fell asleep standing. of course it's kinda hard coz i lost my balance and i almost fell on my girl friend beside me. kakahiya :o

[Zen]

Kamats, does that mean you feel queasy every morning? :D

[asterisk]

I am insomniac too, but mine is well, relatively mild because I got to sleep pa kaya lang baligtad. I can't sleep at night and then I sleep the whole day. The more I try to sleep I more i can't it's really frustrating. I tried melatonin; it really worked and worked great. But now, melatonin doesn't help much. Do i have to increase dosage? I took one a day.

How about sleeping pills? Is it safe? Is there an over-the-counter sleeping pill? Before I am on clonazepam (Rivotril), it helped a real lot, but when my precription ran out I can't visit the doctor because I can't wake during the day.

[batang uliran]

Melatonin as it is sold works only as a placebo. The doses of melatonin that have been shown to cause alterations in sleep are much higher than the doses of the pills that are sold. So I'm not surprised at all that you are no longer getting any effect from melatonin. And no, higher dosages are unlikely to help.

It is very important to adhere to the sleep hygiene recommendations I listed early in the thread before taking any medications. As stated before, majority of people with insomnia experience improvement after they follow these measures. In extreme circumstances medications can be used and the drug of choice is zolpidem (brand name ambien in the US). The drug you mentioned, clonazepam belongs to the valium family of drugs and has fallen our of favor as treatment for insomnia. Besides, it is habit forming (addictive both physically and psychologically) and I would not recommend getting started on it.

[asterisk]

Actually, I used clonazepam (which has been for six months, regularly at first like two 1/4 tab a day, then I tried self-regulating use, that is, taken whenever necessary, because I am totally afraid of dependence) to treat my anxiety disorder. My anxiety disorder is one of the major causes of my sleep disturbance. I've been told that clonazepam is not habit-forming or addicting. Maybe they said that to allay my fears about being hopelessly addicted. Clonazepam is a mild tranquilizer. As of now, I do not intend on using other sedative-based medicine like diazepam particularly Valium, which has acquired bad raps since the death of River Phoenix.

Really? Melatonin is just a placebo? Does that mean it is fake? How about the reported wonders of melatonin like it being a good anti-oxidant and all that.

Regular methods do not really help. I have trouble sleeping in total darkness and in bed. Most of the times I find lying on the sofa with the TV flickering can somewhat sleep in me. Anyway, i'll give your suggestions another try.

Thanks.

[This message has been edited by asterisk (edited 12-22-1999).]

[clone]

Nabasa ko yung thread ni Ann pero masyadong mahaba na para makikabit...so I opened this new thread. I found this in one of the web sites so I copied it, did some minor editing (for space utilization) and pasted it here to share with those who are having sleeping problems. O sana Anntukin na yung hindi makatulog.

Sweat Yourself to Sleep
From: Living Better Features


Insomnia Defined

In medical circles, insomnia is considered a symptom rather than a disease. Various illnesses can cause insomnia -- as can caffeine, alcohol, smoking, depression, anxiety, stress, and pain. If you experience insomnia for a short period of time -- from two days to two weeks -- the problem is considered transient. But the NIH says that for 60% of insomnia sufferers the problem persists for three weeks or more, and in this case it's known as chronic insomnia.

Sleep Quality and Quantity

Quality sleep is essential for physical and emotional health. During childhood, sleep plays a key role in learning, memory, emotional well-being, immune function, and growth. Lack of sleep or poor quality sleep can cause fatigue, loss of energy, and memory problems. In adults, fatigue is
frequently linked to car accidents and industrial accidents. Medication can help treat insomnia temporarily, but the drugs can be addictive, requiring increasingly high doses the longer they are taken. Melatonin is often recommended as a natural
sleep remedy. While it hasn't been approved by the Food and Drug Administration, it's widely considered safe and effective in alleviating transient insomnia.


Scientific Support for Exercise in Insomnia

Research suggests that exercise may be even more beneficial for insomnia than drugs, since it has no negative side effects.
In a study conducted at Tufts University -- published in 1997 in the journal Sleep -- 32 elderly men and women, described as slightly to moderately depressed, participated in either a 10-week strength-training program or a control group. The exercise group completed three strength-training sessions each week. At the end of the study, the strength-training group reported significant improvement over the control group in both quality of sleep and quality of
life.

Admittedly, research in this area is limited. Most studies so far have focused on the elderly, who are most likely to suffer from insomnia, and it's impossible to be certain the results will also apply
to other age groups. Still, a lot of anecdotal evidence supports the idea that one of the benefits of regular exercise is better sleep.

Insomnia-Preventing Exercises

It's important to consult your physician to determine the underlying cause of your insomnia and discuss possible remedies. If you are interested in starting an exercise program, keep the following tips in mind:
Include aerobic, strengthening, and stretching components in your workout plan.

Try to get at least 30 minutes of moderately intense exercise each day.
Do strengthening exercises two to three non-consecutive days of the week.
Do stretching exercises every day for 15 to 30 minutes after a warmup.
If you exercise later in the day, wait at least an hour before lying down or going to bed.
Going to bed too soon after exercising could exacerbate insomnia.

[Ira]

Thanks a million for the info (and the extra effort for editing, of course), clone. :)

[Kath_]

I have this habit of setting my alarm in my cell phone. Sometimes, setting my pager, sometimes, my good 'ol alarm clock. Or sometimes, all three.. *teehee*; but anyway, that isn't the problem. I usually only set my phone to wake me up, and whenever its alarm goes off, I wake up, I get so confused by its sound- in my mind, it's like, "what the hell is that sound?!", and I don't even recall how to turn it off, until like 15 seconds later. This happens EVERYDAY. I don't recognize the alarm sounds that i'm supposed to be used to. THe worst was 2 mornings ago - my alarm clock went off first, I couldn't figure out the friggin noise, I saw my alarm clock, held it in both hands, and couldn't figure out how to turn it off, so i pressed all the buttons at the back, and of course it silenced afterwards. Is there anything wrong with me? My friends tell me it's what happens to tired people. THen does it follow i'm always tired? :-)

[Ira]

That's normal. I forgot the term they use in psychiatry for it, but you really don't need to get worried about it. I'll see if I can find it in my old psychiatry textbooks, though.

[BODACIOUS]

I used to sleep for 4 of 5 hours only and this was okay with me considering the course am into. But lately I've been sleeping for about 9 hours straight. What should I do to lessen my sleep. I find my excess sleep to be a waste of time considering that I could have read a lot by then.
I sleep at 2:00/3:00 in the morning and am not insomniac.
Thanks!

[Ira]

It's a good thing that BU is a sleep disorder specialist. :) Paging BU...

[batang uliran]

It's hard to give any firm recommendations since you've only given me some general points. Let me say though that most people who sleep "longer than usual" do so because of sleep deprivation. If you slept only for 4 to 5 hours nightly for a prolonged period of time (which btw is insufficient - one needs about 7 hours of sleep nightly) then you have likely accumulated a huge sleep debt which you are now beginning to pay off in the form of prolonged sleep. The classic example of this is someone who because of work or school sleeps for shorter periods during the week, wakes up early in the morning through the help of friends or alarms and then on weekends when they can sleep all they like sleep for 9 or more hours. My guess is you fall into this group.

[This message has been edited by batang uliran (edited 02-09-2000).]

[§ínned™]

Is there such a thing as "bawi sa tulog"? I read that a good 8-hour sleep the next day is sufficient to cover your lost sleep the other day.

I feel guilty whenever I fail to get 8+ hours of sleep every night. What's wrong?

§inned™

[Lo Lo]

Ako naman hindi makatulog bago mag 1 o 2 AM kahit mahiga ako ng maaga.
Ganoon ba pag tumatanda ang tao?

[batang uliran]

Sinned:

There is certainly "bawi ng tulog" as you described it. Generally, if you are really sleep deprived one night (eg. sleep for 2 or 3 hours only) then you are likely to sleep for 10 hours or more the next day provided you are not disturbed. Generally sleeping the regular 7 or 8 hours the next day is not enough. Granted one may not feel anything wrong or different, subtle effects of sleep deprivation have been documented like decreased memory, increased irritability, difficulty concentrating and performing complex tasks etc.

Lolo:

8 to 12% of people over 65 years old have insomnia and in as many as half of these cases, it is linked to depression. In many others it is due to medications and concomitant medical problems.

[BODACIOUS]

Batang Uliran:
Why is it then that sometimes if one just sleeps for about two hours and wakes up on ones accord , one sometimes feel really energized. So is not 4 hours sleep okay?

[batang uliran]

People can be very functional with as little as 4 or 5 hours of sleep on a prolonged basis. If your particular lifestyle demands this then there's not much choice but it is NOT normal. The average adult's sleep requirement is 7 to 8 hours regardless of environmental and cultural differences.

While its true significance is uncertain, an important epidemiologic study carried out in 1979 by Kripke and co-workers found that the chances of death from heart disease, stroke and cancer are greater for those who sleep less than 4 hours compared to those who sleep an average of 7 to 8 hours.

[BODACIOUS]

Ok Thanks! :)

[c_chip]

i always feel sleepy. y so? even if i already had 8 hours complete sleep, i still feel so damn sleepy at the middle of the day. this sometimes distracts me from work. :(

[batang uliran]

Refer to an earlier thread entitled "I sleep longer than usual" and see if that helps you any.

[NewtoN]

*Paging Doc Ira*

Is this a case of Narcolepsy?

[batang uliran]

The vast majority of daytime sleepiness is due to one of two things - inadequate total sleep (less than 7 hours nightly for adults) or sleep that is sufficient in length but is highly fragmented most commonly due to obstructive sleep apnea (the upper airway obstructs repeatedly during sleep necessitating an arousal on the part of the sleeper to re-establish airflow) and less commonly due to periodic leg movements.

Narcolepsy is indeed a cause of increased sleepiness but it is a rare illness that is characterized by recurrent daytime naps (even when one is deeply involved with a task) almost daily for at least several months combined with other features like cataplexy (a sudden loss in muscle tone of some or all muscles provoked by emotion), sleep paralysis (one is awake but completely paralyzed), and hypnagogic hallucinations. It is most common in women in the 15 to 25 year old age group.
Other less common reasons for sleepiness include idiopathic (read: unknown cause)
hypersomnia (sleepiness) and post-traumatic hypersomnia.

c_chip: Make sure you are sleeping adequately - 7 to 8 hours EVERY NIGHT. If you consistently sleep less than that then I think the reason for your sleepiness is the accumulation of a sleep debt due to inadequate sleep. If you do, then your sleep is probably fragmented due to either sleep apnea, leg movements or both. Unless you have the features of narcolepsy I described above, it is unlikely you have this disease.

[This message has been edited by batang uliran (edited 02-24-2000).]

[Ira]

I'll bow to BU's superior knowledge and leave all the answering to him, because he is a sleep disorders specialist. :)

[Moiraine]

Batang Uliran sometimes I sleep 14 hours straight. I wake up in intervals but I can go right back to sleep. I guess this means that I've incurred a lot of sleep debt and got a lot of sleep to make up for? I know this isn't a perfect situation, but aside from some of the effects you mentioned (decreased memory, increased irritability etc) it's not really harmful to me is it? At least I get to catch up on my sleep right?

[batang uliran]

Moiraine:

You are probably right - when you sleep 14 hours, you are catching up on the sleep debt which you've incurred. No long term problems aside from the effects of sleep deprivation you've pointed out. Try to sleep as much as you can when you can to maximize your functional level during the day.

[Moiraine]

c_chip I heard that sleeping for 20 mins in the middle of the day re-invigorates a person. Just don't sleep more than that or nap too late in the day or you'll have a hard time sleeping at night. HTH :)

[ayeee]

hey guys..
ako naman....
im having a hard time sleeping....
i feel so sleepy around 12am so i lay down and sleep but then .... wen im there and lying.... i cant get comfortable....
i cant sleep...
till 4am toss and turn, i even change shorts

grabe.. help naman
how can i get myself a good night sleep...
as in 12am to 8am

i really want that
sleep-wake habit


tnx

j0an

[Yoshi]

A friend has been telling me about his problem of oversleeping. Just today, he told me that he slept at around 12 MN last night. He woke up a bit shocked because it was already 2 PM, and he didn't realize it till then. He also has this tendency to sleep in the afternoons, then sleep early in the evening, and then wake up in the afternoon the following day. Is this normal?

[batang uliran]

yoshi:

Your friend is probably paying back an accumulated sleep debt incurred by many nights of inadequate sleep. Remember, adequate sleep is 7 to 8 hours everynight and not 5 or 6 hours.

[dudung]

Eh iyong case ko naman:

While at work and I'm in front of the computer (and usually bored when my mind is not doing any creative thinking), I just snap out. I'd close my eyes for almost 10-15 minutes (still in the same position...I'd tell my boss I'm meditating...ahem!), and when I wake up I'd feel as if I've slept for 4 hours already. Sometimes, I'd even go into a deep dream-state (I remember all my dreams very well!). This usually happens to me in the afternoon in the office.

What is your diagnosis? How should I fight this situation?

[batang uliran]

Well, I would guess you probably don't sleep enough and that's why you are sleep y during the day especially when doing tasks that are relatively repetitive or boring. Brief periods of sleep do wonders to replenish you. The fact that you have dreams during these naps means you go into REM (rapid eye movement) sleep. That's a bit unusual for short naps unless you are sleep deprived in general and REM sleep deprived in particular. In the latter case, what you are experiencing is REM rebound. (like paying up for your REM sleep debt).

[batang uliran]

One would have to take a good sleep history in order to better determine the reason for your sleepiness. Here in the U.S., a sleep study may even be necessary if diseases like sleep apnea or even narcolepsy are suspected. For young people, sleep deprivation is the main reason for excessive daytime sleepiness - unless you sleep a good 7 to 8 hours nightly EVERYDAY you are likely sleep deprived and that is probably the reason you are sleepy during the day. However if you are signficantly overweight, (>;20% of your ideal body weight), have high blood pressure and snore loudly then you may have obstructive sleep apnea the presence of which is verified by a sleep study.

[c_chip]

even if i have a full 8-hour night sleep, i still feel so darn sleepy in the morning. it often affects my work because i get my work momentum by 4pm. i hate the feeling. is it because i'm overweight?!?!

[c_chip]

okay, now i get it. i've been lacking sleep the past few weeks and only have the complete 8-hour sleep on sundays. that's why i expect to be alive and kicking on mondays, but it doesn't happen, unfortunately.

BUT, why is it that at times when i only have 2-3 hours of sleep, that's the time i feel so energetic at daytime?

kinda weird...

[batang uliran]

It is better to think of sleep deprivation as an ongoing problem over long periods of time rather than evaluating one's performance following the previous night's sleep. You may be awake for periods the next day after sleeping just 2 or 3 hours but your performance that day is liable to be subpar and you are likely to poop out pretty early as the day wears on.

[doink]

drink coffee, coke or tea, it helps!

[batang uliran]

Those drinks help because they all contain caffeine which is a stimulant. However, they are temporary solutions at best and don't get to the root of the problem. In fact one of the measures we use to gauge how sleepy someone is is to count how many caffeinated beverages he/she consumes daily.

[Ice Burn]

I just can't sleep at night! I usually sleep at 3-4 AM. How can I rid of this?

[batang uliran]

Yes, Melatonin at the doses it is sold at in stores is a placebo and doesn't work.

And Clonazepam, like the other drugs in its class IS habit-forming.

I am reviving this thread since a new one about insomnia was posted.

[batang uliran]

Refer to the similar thread I just revived.

[applecider]

if youve got insomia, is it possible that you wont get to sleep for 3 days even though youre tired?

[Eina]

What's the least number of hours a person can sleep each night for a month or so without risking alertness? Thanks!

[batang uliran]

The number of hours required varies from person to person but the usual requirement of adults is 7 to 8 hours of sleep nightly.

[neth_row]

sabi ng mom ko na doctor 6 lang daw ang ideal kaya ginigising niya ako kagad pag umaga....nakakainis!!

[DEATHCRAYON]

.........................I HATE SLEEPING

[batang uliran]

neth_row

Your mom's doctor is wrong. Tell her you need 7 to 8 hours of sleep.

[Eina]

Thanks batang uliran and neth_row. :)

[maskaRita]

I heard in a radio show before that we have a 90-minute sleep cycle. This implies that we feel better if the length of our sleeping time completes the cycle (i.e. divisible by 90 minutes --- 1.5, 3, 4.5,...6,7.5 hours). Is this true???

[batang uliran]

If there is one thing sleep is, it's variable. There is a general pattern of sleep that can be found in people and that is one progresses from light sleep to deep sleep to REM sleep and then back to light/deep sleep then back to REM etc. However, there are so many variables involved including arousals and actual awakenings, age, whether one has been getting enough sleep, emotional state, sleep disorders like narcolepsy or sleep apnea, drugs taken (eg. valium) and many other factors. Suffice it to say, one's sleep varies from night to night and from person to person. And so the answer to your question is no.

[karabiner]

hello everyone :)
i once was a vegetarian, and i observed na less (no of hrs) ang need ko for sleep during that time ... and pagiging veggie ko bah naka-cause nun ?

[batang uliran]

Nope.

[asterisk]

I think getting a good sleep is not in the length of time but it is in the quality of sleep.

[Dan Blaze]

Well???

http://www.pinoyexchange.com/smokin.gif

[Ira]

Not at all. There's nothing wrong with taking a bath prior to going to bed. That belief is just old wives' tale.

[OtchO]

well, sabi nila, if ironed a lot of clothes you should not take a bath afterwards since the warmth in your body will cause blindness when u sleep http://www.pinoyexchange.com/wonder.gif anyway, di ko alam kung totoo nga ito?

[crum]

sabi nila nabulag daw si Bimbol Roco.

dahil natulog daw na basa ang buhok :)

[Ira]

Otcho: Not true, either.

[ilabu4ever]

sabi nila pag-natulog ka na basa ang buhok mo pag-gising mo kailangan ka ng pumunta ng mental... eh bakit ako i olways do that naman pero walang nangyayari sa akun...

[Zen]

Baket puro "sabi nila"? Sino ba "sila"? :confused: Ang dami kse "nila" sinasabi na hinde totoo eh.

[blue babe]

hwehwehwe...
pardon me ira (eto na naman yung mga beliefs ko at ng mga ninuno ko... :D)

i was told that if you do that daw, puputi buhok mo. but i've been doing that since i was a kid. and 2 pa lang ang puting buhok ko! :D anyways, the only bad side effect sleeping with wet hair gives me is that i wake up with really bad hair! http://www.pinoyexchange.com/silly.gif

[Ira]

I've also been doing that for years, and I don't have one single strand of gray hair... Well, maybe because my hair is always dyed and highlighted--but my roots have never showed any grays, anyway. ;)

[flyderman]

i watched one show, discovery channel, and there was a study that sleep is more effective when done bit by bit than when done straight (ie 8-10 hours straight).

[batang uliran]

Both length and quality of sleep are important. However, quality of sleep (eg. good amount of deep sleep and REM sleep as well as minimal sleep fragmentation) should come hand in hand with the necessary 7 to 8 hours of sleep daily.

There's no truth to the fact that small doses totalling 7 or 8 hours is better than getting that same amount of sleep continuously. Maybe for some animal species but not for humans.

[ebtg]

I agree that there's nothing wrong if you sleep with wet hair. I've also been doing that and I haven't turned into a lunatic or anything to that effect.

The other user was right in saying that the only possible side-effect of sleeping with wet hair is waking up and getting ready for a bad hair day.

[Dan Blaze]

Gray hairs???

That makes me curious Ira...how old are you?

[Ira]

Ugh, let's not talk about age, please. :)

[tsadi]

ganun din ako, madali akong magising so at the very first beep of my alarm clock, gising na ako pero parang nababaliw na "san ba galing ang ingay na yan?" ... and when i locate my alarm clock i just reach for it, turn it off and go back to sleep again ... (i only have faint memories of all of these happening, feels like im dreaming or something wherein i just turned the alarm of w/o knowing what i was doing)
and then 2-4 hrs after, i wake up feeling sorry for myself, because AGAIN, i unconsciously turned my alarm clock off na naman :(
this happened to me soooooo many times na, almost everyday ... is this also normal ?

[Gilbey]

oh ok.... at times... am so tired i cant wait to dry my hair... good to know na walang scientific basis!!!


age? am 33, may mas matanda pa ba sa akin?

[asterisk]

I wrote an account of a phenomenon during sleep which I associated with bangungot in the "Bangungot" thread. BU said that it was sleep paralysis, that frightening experience between sleep and wakefulness where you can't move your body and you can have hallucinations or something. I've heard that sleep paralysis is more common that we think or notice.

What is sleep paralysis? Can it be deadly? Is it a symptom of something else?

[batang uliran]

Sleep paralysis is when one is unable to move the limbs, to speak or to breathe deeply while being fully aware of the condition and able to completely recall and talk about it afterwards. The initial episodes may cause extreme anxiety even to the point of being afraid of dying but these episodes are benign and brief - rarely lasting longer than 10 minutes. They occur in the transition period from sleep to wakefulness. By themselves, they usually do not require treatment because they do not cause any harm to the body. They are usually part of the disease called narcolepsy but may occur in isolation without the other components of narcolepsy.

[Calypso]

"Sleep paralysis is when one is unable to move the limbs, to speak or to breathe deeply while being fully aware of the condition and able to completely recall and talk about it afterwards." -- batang uliran

I think I've had a couple of episodes of this during sleep! I haven't experienced it in the past months, but when I was in highschool, I had it a lot! There were varying symptoms and experiences, such as inability to move my limbs and open my eyes, and there were instances when I felt like I was trapped in my body; and a couple of times when I'd feel like I was experiencing astral projection, although I would resist it, thereby causing my body to stiffen.

The most sensible explanation I could offer myself was that on all occasions, I was tired, stressed, or sick. How does that fit in the picture?

[batang uliran]

It's really not clear if tiredness and stress play a role in triggering episodes of sleep paralysis.

[abrakadabra]

basta alam ko .. masama matulog buhok kasi mababasa yung unan.... hehehe

doc ilan taon ka na nga ba?? :)

[Ira]

Oh, I'm 22 years old. ;)

[bAbOi_AdMU]

i hate this! i always sleep late (11pm-2am) but i have this habit of waking up around 6am! help meeeeeeeeeee!!!!!!!!

[batang uliran]

What exactly is the problem? Do you want to wake up later or earlier? Do you want to sleep earlier or later?

[bAbOi_AdMU]

i want to sleep earlier and wake up later :)

[asterisk]

As Calypso have stated that sleep paralysis caused a sensation that made her think that she was having an astral projection, many people who have undergone aleep paralysis think that they exeprienced something mystical or otherworldly, like astral projection, and even alien abduction.

Why does sleep paralysis cause such sensations? I remember my friend telling me hearing a diabolical head and a montrous head rearing from underneath his bed during sleep paralysis? Can sleep paralysis cause you to have such hallucinations?

[Calypso]

baboi: ayaw mo ba non? Isn't that time efficiency at its best? Imagine, we have 24 hours in a day. You only consume 6 or less hours for sleep. Compare mo sa iba dyan, they sleep at 12 midnight, and wake up at 1pm na. O, 11 hours na kaagad yon! Sayang!

[batang uliran]

Sleep paralysis can occur with vivid imagery the medical term for which is hypnagogic hallucinations. Both of these entities occur during the transition from sleep to wakefulness. The exact link (if any) between these 2 conditions is still unknown.

[dee]

22 daw ! haha

my mom always told me that one of my lolas woke up blind after sleeping with wet hair. she was really old. ad hoc ergo propter hoc. if she died instead of going blind, would people be saying that sleeping with your hair wet is a death wish?

bulag ba si bembol roco? kala ko kalbo.

about the lunacy - i sleep with my hair wet all the time and ... okay, i guess im not a good example. but seriously though, the worst that has happened to me after sleeping with my hair wet was getting a bad cold the next day.

[This message has been edited by dee (edited 06-01-2000).]

[tanya]

hmmm.....drink warm milk at night...??!! http://www.pinoyexchange.com/thinker.gif

[Ira]

The great dee has resurrected. ;) Welcome back, dee. And yes, I'm 22. So there! :p

[Buffy^]

Gosh, Doc Ira! ur only 22! para kasing wen u give advice, ur an older woman na eh. mas matanda pa plaa ako sayo. But u know too much@ grabe! idol!!!!! :) teka, wats ur course nga pala?

[mig]

very informative yung mga ibinigay mong sagot sa mga katanungan ira,two-thumbs up for u.ok din yung sagot ni abrakadabra..."baka mabasa ang unan".well,in my own opinion,hindi mabuting matulog kung basa ang buhok nyo.the human's body has a warm temperature,making the muscle tissues also warm.ur wet hair cools some tissues and slows the circulation process,that could cause blood clots....subukan nyong ilagay yung sugat mo sa ice..di ba tumitigas kaagad..personal theory lang 'to at wala pang accurate scientific explanation..ok

[Ira]

I'm just kidding with the 22, Buffy^ ! ;)

[asterisk]

About Calypso's question on tiredness, most of mys sleep paralysis occured when I was very, very tired and then I immediately went to sleep. Once I was so damn tired, I slept on the sofa. Half waking in the middle of the night, I wasn't able to get out of the sofa like i was stuck there and sinking deeper into it. I was terrified of course. It happened to three times, other in bed, but all when I was dog tired and went to sleep immediately. I swore not to do that again, to rest first without sleeping.

Are there age, sex, racial groups where sleep paralysis occurs most frequently? Is it something neuroligical, since itdirect affects the brain and then the body and all that?

[alemrac]

well... let's say you want to sleep at 9... around 8 or something start dimming the lights around you. Or don't go to places with bright lights. (Siguro wear shades if you want - hehehe)

buy some lavender oil (you can get it at the Body Shop) and place a few drops on your pillow

when you lie in bed, don't think of things. People usually worry, think about things that happened that day, etc. Keep your mind blank

don't use your bed for anything other than sleeping so your mind will associate the bed with sleep and sleep only. When you get into bed, you'll fall asleep.

I hope this helps!

[chick-boy]

masama matulog ng basa ang buhok!....
mababasa ang unan!!! hihihihi

[nash999]

kaya nga hindi nabubulag si bembol roco e

[nash999]

yung gising mo na 6 am.. ang tawag doon body clock mo na.. pero ang pagtulog mo ng late na oras.. ikaw na lang ang nakaka-control nun.. para sa akin.. count the number of hours kung ano ang sleep time na feeling mo fully rested ka.. at magbilang ka na lang ng pabaliktad from 6 am.. so kung 8 hrs ang normal sleep time mo.. dapat 10 pm pa lang nakahiga ka na..

dont even think na sayang ang oras na natutulog ka kasi mas healthy ang nakakatulog ka ng tama kaysa sa kulang.. kailangan ng tao ang tulog kasi kasama na yun sa daily activities na dapat mafulfill..

[moonberry]

naku, this is my problem too. i used to be such a sleep-hog.. now i usually get up at 7am. even if i'm up till 3am! http://www.pinoyexchange.com/wonder.gif

[batang uliran]

I believe you'll just have to make an effort to sleep earlier. I don't know what your sleep habits are that may be keeping you from falling asleep earlier so I can't make specific comments but as a rule of thumb - no TV/eating/reading in bed and keep the bedroom quiet and comfy. If you are staying up late because of things you have to do then there's not much you can do about that.

Now getting up at at 6 or 7 the next morning is partly a function of the body's biological clock, as well as other factors like light and the body's melatonin levels. You can of course attempt to overrule this - by keeping your room dark, taking sleeping pills etc. but that's not advisable because you may be altering what we call your body's sleep phase (you will be advancing it) and it may be difficult to return to normal once this is done. (and a bummer this could be if you later on have to wake up early for class or for work). Besides, I'm of the belief that you should try not to go against your body's usual tendencies. So your best bet to get more sleep is to try and sleep earlier.

[NeoTemplar]

For some reason, I only encounter sleep paralysis whenever I sleep on my back but never when I sleep on my stomach or sideways.

[uptowngirl]

I have that similar experience NeoTemplar.

Does your sleeping position affect the occurrence of sleep paralysis? It is really scary because it happens to me almost every night.

[batang uliran]

Nope, it's not related to position.

[fridoh]

I also experience sleep paralysis only when i sleep on my back. When i'm experiencing sleep paralysis, i just relax myself and fall asleep again.
http://www.pinoyexchange.com/silly.gif

[angelicDAW]

when i have sleep paralysis, it usually seems like what ppl call bangungot. i'm aware that i'm asleep and i want to wake up but somehow can't make my body move. i reseached on this a bit. scientifically, it was said that at a certain stage of sleep, some of our muscles are paralyzed and that's normal. we just so happen to be lucid (aware that we are asleep) when this paralization happens, thus the fright and the feeling of bangungot. about this leading to astral projections, i can attest to that. but i feel that it's actually the lucid element and not the paralysis that triggers astral projection.

[yelker]

I've had sleep paralysis a lot of times already, and I usually experience it when I'm under a lot of stress.

When it happens, I feel as if I'm awake and I can even clearly see the things around the room, yet I can't move. What I usually do, is to concentrate on a part of my body, commanding it to move. When it does, I suddenly wake up catching my breath.

But it doesn't stop with one "attack." As soon as I fall back to sleep, it happens all over again. Then I get scared to sleep again.

How can it be stopped? Some say that I should just get a drink of water before I go back to sleep, but it doesn't seem to work all the time.

[runaway]

so i now see the company where i'm in. yeah, so what do we have to do about it. like what you have said, i also experience this whenever i'm dead tired. maybe it really has something to do with it.

i really am scared! things like this might lead to bangungot??? sheeshh, it's so creepy coz you get to see things, you're aware of yourself but you're helpless. it's as if, if i fall asleep again, i might die. so what i do is to fight back...fight back into making myself awake. is that the right thing to do or just let the darkness (which i mistake for death) gets us. coz if you don't fight back, it's like i'm falling into an abyss..

one thing more, do you feel like your eardrums gonna explode? i dunno i can't explain in details but as far as i know, i think i can hear silent screams.. yeah, that;s it. it's like i'm pleading for my life.

oh, i'm getting carried away. but hope you could tell me what to do. i mean, real solution would be helpful. the only known solution for me is not to sleep late making me dead tired before going to bed.

well??? http://smilecwm.tripod.com/net2/icon18.gif

[This message has been edited by runaway (edited 07-24-2000).]

[batang uliran]

There is no link between sleep paralysis and bangungot.

As I stated above, unless you have narcolepsy - which includes symptoms of excessive sleepiness during the day as well as episodes of cataplexy - collapse due to loss of muscle action associated with emotional outbursts - sleep paralysis by itself is a benign condition. In a small percentage of persons - eg. 1-2%, it happens regularly. Stay calm - you won't die from it and you don't need to take any medications for it. How to reduce its incidence? - Try and normalize your sleeping habits - sleep on time and sleep a sufficient amount (7 to 8 hours daily) since irregular sleep patterns and insufficient sleep are associated with an increase in the frequency of episodes of sleep paralysis.

[Free Spirit]

I used to have frequent sleep paralyses in my old bedroom. When my family and I moved out to a new house, I rarely have them anymore. I feel like there are negative vibrations in my old bedroom.

I know there's a medical explanation for this, but it does really freaks me out whenever it happens to me. In fact, we're moving back to the old house, but I'm reluctant to sleep in my old bedroom because of this.

But prayer helps.

[krugger]

I have once noticed our maid na naghihilik or tumutulo ang laway habang natutulog;

is it a disorder?

how can she prevent it?

any explanation naman, Please........ :confused:

[sampaguita]

So is there a remedy to snoring?

Uh... just asking! Geez! LOL http://www.pinoyexchange.com/lol.gif

[Mudbug]

Why do you have this fasination with your maid? Do you enjoy this past time?

Can somebody hire me a maid so I could watch them too? http://www.pinoyexchange.com/lol.gif

Maids, huh?

Have we all hugged our maids lately...? Show them our appreciation for them running the household.

Trying so hard not to sound sarcastic... I'll blame PMS.... and the fact that I don't have a maid to call my own....

[This message has been edited by Mudbug (edited 08-05-2000).]

[Anck-Su-Namun]

krugger: Ang alam ko yung mga pagod na pagod ang mga TL pag natutulog.

Teka, bakit mo naman sinisilip ang maid nyo habang natutulog siya? Ikaw ha! Baka gusto mo na ring saluhin yung laway nya sa bote? ;)

[Mudbug]

Originally posted by Anck-Su-Namun:
krugger: Ang alam ko yung mga pagod na pagod ang mga TL pag natutulog.

Teka, bakit mo naman sinisilip ang maid nyo habang natutulog siya? Ikaw ha! Baka gusto mo na ring saluhin yung laway nya sa bote? ;)

http://www.pinoyexchange.com/lol.gif For perfume? Maid 'de Toilette? Pardon my french http://www.pinoyexchange.com/lol.gif

I word of warning! Anything that is typed on this post is solely due to PMS, the heat, and whatever anyone can call it. Don't hate me for this.

Didn't your momma ever tell you that it's rude to stare?! Where the heck is your manners?! You could get reincarnated as a maid yourself and be treated the same way. They say, hard work builds character, your maids probably built so much character... Three cheers to your maid.

Okay, I'm feeling a little better now. Prozac is kicking in.


[This message has been edited by Mudbug (edited 08-06-2000).]

[krugger]

[QUOTE]Originally posted by Mudbug:
Why do you have this fasination with your maid? Do you enjoy this past time?

Can somebody hire me a maid so I could watch them too? http://www.pinoyexchange.com/lol.gif

Maids, huh?


[b]Mudbug, my question is not about our maids. Its about the "tulo laway" or naghihilik thing. I dont have anything against these persons.

Hindi mo na nga sinagot ang question ko ay inilayo mo pa ang topic.

Remember my other questions;
Is it a form of disorder?
How can she prevent it?
My point here is if there is still something I can do, then now is the time for that.

I'm very sorry if I hurt you. Didn't know that you have that very strong passion for them.

Now, can we go back to the topic please?
message has been edited by krugger (edited 08-08-2000).]

[This message has been edited by krugger (edited 08-08-2000).]

[This message has been edited by krugger (edited 08-08-2000).]

[brownpau]

Ngehehe! Pinapanood mo'ng maid mo?!

Remind me never to sleep in the same room as you, krugger. Tulo-laway din ako eh. :D

[frenzy]

Originally posted by krugger:
I have once noticed our maid na naghihilik or tumutulo ang laway habang natutulog;

is it a disorder?

how can she prevent it?

any explanation naman, Please........ :confused:

I don't think it's a disorder. I admit that sometimes I feel my saliva running out of my mouth, too, BUT only when I'm fatigued, tired or exhausted...

[krugger]

Originally posted by frenzy:
I don't think it's a disorder. I admit that sometimes I feel my saliva running out of my mouth, too, BUT only when I'm fatigued, tired or exhausted...


Thanks frenzy, my friend actually told me that this is a form of disorder and its deadly. He also added that it may also lead to what we call bangungot. But with this, I think medyo ok na.

[frenzy]

No problem, krugger!

[Mudbug]

Originally posted by krugger:
[QUOTE]Originally posted by Mudbug:
Why do you have this fasination with your maid? Do you enjoy this past time?

Can somebody hire me a maid so I could watch them too? http://www.pinoyexchange.com/lol.gif

Maids, huh?


[b]Mudbug, my question is not about our maids. Its about the "tulo laway" or naghihilik thing. I dont have anything against these persons.

Hindi mo na nga sinagot ang question ko ay inilayo mo pa ang topic.

Remember my other questions;
Is it a form of disorder?
How can she prevent it?
My point here is if there is still something I can do, then now is the time for that.

I'm very sorry if I hurt you. Didn't know that you have that very strong passion for them.

Now, can we go back to the topic please?
message has been edited by krugger (edited 08-08-2000).]

[This message has been edited by krugger (edited 08-08-2000).]

[This message has been edited by krugger (edited 08-08-2000).]

Passion? Just wondering why on earth you've got this "passion" for watching them? Did it ever occur to you that you could have a disorder for watching maids? Just a thought......

Here's my take on why your maid has tulo laway. After feeding, cleaning, making sure that everything runs smoothly with your family' household then she's got her own family to deal with she's probably extremely tired at the end of the day that muscles tend to relax. I suspect that that is the reason why your maid experiences such phenomenon.

You also asked how one prevents this, do some of the chore she does. Maybe that would help her disorder.

Treat her like a princess she'll sleep like a princess, treat her like a dog she'll sleep like a dog. How she sleeps is a reflection of how she's being treated.

And no, you didn't hurt my feelings at all. I'm afraid that I'm hurting yours. Sorry.


[This message has been edited by Mudbug (edited 08-09-2000).]

[This message has been edited by Mudbug (edited 08-10-2000).]

[Mudbug]

Originally posted by krugger:


Well, thank you very much, Mudbug.

Now you're hitting the topic....

So krugger, can you help prevent this problem? No, seriously, can you really help her?

[krugger]

Well, thank you very much, Mudbug.

Now you're hitting the topic....

[krugger]

Originally posted by Mudbug:
So krugger, can you help prevent this problem? No, seriously, can you really help her?


I can do something with ourdistant relative who happens to be one of our maids and actually my sister's nanny..

[Mudbug]

Originally posted by krugger:

I can do something with ourdistant relative who happens to be one of our maids and actually my sister's nanny..

Just don't do anything drastic. I wouldn't want to consider you another Herr Mengela.

[clawed_out]

doc ira

how bad is it to change my usual sleeping time?

i use to sleep normally kasi e, then i got a work that's on night shift...

i dont work the whole week, now the problem is i cant go back to my normal sleeping time when i'm not working (3days)...

[batang uliran]

Are you still doing shift work or is it over and you are back to day work? If you are still doing shift work, what exactly is your shift?

[Ira]

Batang Uliran is in a much, much better position to answer this, since he is a sleep disorder specialist. :)

[clawed_out]

oh thanks doc ira & BU!

i'm still on my night shift work at 6pm- 6am...

& i'm planning to have a 2nd job which requires day shift..(ang hirap gumising na maaga pag wala akong pasok!, i know this'll be like hell)

[batang uliran]

Well, if you work the night shift 4 days a week and then you have 3 days off, there's not much you can except to maintain the same sleep schedule you normally have when you work nights - that is sleeping for 7 to 8 hours during the day. You see, for your circadian clock to reset after such a drastic change, at least a week is required to change back to your normal schedule. Personally, I would go with the flow and not try to force the change for those three days since that will only partially correct your problem at best and then when you have to work nights, the circadian clock is then reset to your usual night shift schedule.

I surmise you plan to take day jobs on your days off? Well, good luck - you are likely to continue to be very sleepy during those days and caffeine will only take you so far. If you are planning to do extra work on the 3 days you aren't working, you're better off taking a night shift job so that you impose some kind of order to your sleep schedule. I don't want to be a KJ here but if you are sleep deprived enough (and you may by working nights and then days then nights again) you may make mistakes on the job or worse, even fall asleep on the road. You have to consider if everything is worth it.

The worst thing you can do is to start taking stimulants to keep you awake during the days and alcohol or sleeping pills to make you sleep nights. DON'T do these things - coffee or soda are ok to help keep you up but they will only go so far.

[tar-heelz]

What should I do if I have an irregular sleeping schedule. Sometimes I sleep at 12 but for the past few days I've been sleeping at 2am.....How can I change this habit? I need to get 8 hours rest but it's almost impossible coz of the workload that the teachers have been giving us. One more thing: Is it ok if I take a nap everytime I get the chance?

[batang uliran]

Try to get as much sleep as you can - if you have to work late into the night and have the opportunity to make up for it with daytime naps then so be it. Just don't get to the point where sleeping during the day prevents you from falling asleep earlier during the night.

[asterisk]

I mean I know the many benefits of a good sleep like the growth hormones are secreted, the body rejuvenates and builds itself from the day's wear and tear. Is sleep with the help of sleeping pills or any tranquilizers the same or does it work the same way ordinary sleep does?

[batang uliran]

The sleep that follows sleeping pills is pretty close to natural sleep. There are some changes in sleep architecture (time spent in each of the different stages of sleep) depending on the medicine that you take. In general, the benzodiazepine class (which includes drugs such as valium (diazepam), restoril (temazepam) and halcion (triazolam) decrease stages 3 and 4 sleep (deep sleep), increases stage 2 sleep and slightly decreases REM sleep. I'm not aware of significant problems arising from this changed sleep architecture following chronic intake of these drugs. However if used for more than a few weeks, these drugs may induce dependence and cause persistence of sleepiness into the day because they are usually not very short acting.

[RADA]

nasanay kasi ako mga 930 natutulog na ako...but now..di na puedeng matulog ng maaga kasi i have tons of paperwork..i tried coffee ...pero naaantok pa rin ako.. ano ba pedeng inumin na safe or gawin ?

[batang uliran]

You are almost certainly better off sleeping first and then doing your work early in the morning (eg. sleep from 9:30 to 4:30) and then work when you wake up. I certainly do not advice anything stronger than coffee since other stimulants are not good for you. If you must, you can slowly shift your sleep phase with regular light exposure at around 9PM - at least 100 watt bulb or the equivalent in flourescent light for about 2 hours. Here in the US, light boxes putting out 10,000 lux are available and you need an exposure of about 30 minutes at this intensity. Another trick would be to exercise right around that same time.

[ingenuesjon]

all you have to do is you do all exotic things around u. or if not try to explore, be adventurous. surely u'll be awake all night and definetly will enjoy it!

[RADA]

batang uliran: i'll try your advice..thanks :)


ingenuesjon: exotic things? like what? i didnt get it... :)

[tokfu]

may gusto lang sana ako dagdag sa tanong...
eh pano naman kung gusto mong matulog ng late dahil sa homeworks n gusto mo rin na maaga ka magising para pumasok???

[tokfu]

may gusto lang sana ako dagdag sa tanong...
eh pano naman kung gusto mong matulog ng late dahil sa homeworks n gusto mo rin na maaga ka magising para pumasok???ano ang best na magagawa mo?ty...

[kahumbu]

Sleep needs are relative and are also age-related.

Even if you only slept for 4 hrs., but you woke up feeling rested and refreshed, it is still quality sleep. The body knows what we need. Do not be swayed by the common misconception that all of us need 8 hours of sleep.

Sleep needs also get shorter as we get older. Babies need almost 12 hours. Children and teenagers need 8 hrs. Ages 20-35 can go by with 5-6 hours of sleep per day. Some senior citizens can go by with just 4 hours at night with 1 hour siestas in the afternoons.

If you have trouble falling asleep when you already want to sleep, that is called initiation insomnia. You can take the pieces of advice already given or you can also do relaxation exercises to keep your mind blank. My favorite one is counting backwards from 50, or 100 if I have more things on my mind.

As a last ditch effort, consult a doctor. He can prescribe mild sedatives (usually anti-histamines), which usually lets you sleep approximately 6 hrs and wake up without any hangovers or grogginess.

[batang uliran]

On average, we need 7 to 8 hours of sleep. It's true some people need less than that but there aren't many so-called "short sleepers." Due to the demands of society, we manage to get by with less sleep using environmental cues (activity, light, eating, exercise etc.) and stimulants (caffeine contained in soda, coffee, tea, hot choco, etc.) to get by.

The need for sleep does NOT diminish from adulthood onward. That is a common misconception. Older people have more fragmented sleep and less delta or deep sleep but their requirements remain 7 to 8 hours daily. It is NOT normal for an older person to feel sleepy during the day - that is a sign of a sleep problem which may be insufficient sleep or something that disrupts nighttime sleep like sleep apnea or periodic limb movements both of which are much more common in the elderly population.

If you have problems falling asleep (sleep onset insomnia), there are many tricks you can do - I've posted them in another thread but I will post some of them here again:

1. go to bed only when sleepy.
2. use the bed only for sleep and sex.
3. set the same rising time in the morning.
4. get out of bed when you can't sleep and return only when you are sleepy.
5. avoid caffeine after 12NN.
6. avoid exercise within 3 to 4 hours of bedtime.
7. minimize noise and adjust temperature in the bedroom.
8. avoid daytime naps.

anti-histamines are terrible drugs to use as sedatives - they don't work very well and were never intended to be used as sleeping pills. Much better are short acting drugs like ambien (zolpidem) or sonata (zopliclone) to be used on a short term basis until sleep habits can be improved. Since these druge are short acting, you wake up alert in the morning.

[Ira]

For those who don't know, one of BU's credentials is that he's a sleep disorders specialist.

Anyway, just an addendum for those people who don't live in the US. Zolpidem's brand name is Stilnox, and Zopiclone's is Imovane. We've given these medications to insomnia patients over the years, and they're very effective and relatively side-effects free compared to other medications, even at half the dose required for our Western counterparts.

[tokfu]

wow!ang dami tips nun ah...tnx a lot talaga...ill start doing those tips as soon as tonight when i go to sleep....tnx again....

[wAgKaNgMaKuLiT]

pareho tayo bAbOi_AdMU.

i sleep at 11something pm - 2am... minsan mas late pa.
and i wake up at 6am. lagi yan.

minsan kahit na pagod na pagod na ako di parin ako makatulog.

since bata palang ako late na ako matulog.
siguro yun yun reason kaya di ako tumangkad. :(



.



:D :D :D

[dee-dee]

well...ang prob ko naman is i i like to sleep late!!
i still sleep really late like mga 4 a.m. pero bihira na yun...pag minsan kasi sobrang hyper ako at night d ako inaantok...at *** akong makausap!!!! nakakainis!!!

but what's really bothering me is that i fall asleep (earlier na!!! now that's a reason to celebrate kasi i used to be insomiac and a bit anemic) and wake up still feeling tired!!! parang d rin ako natulog...dba it's a sign of stress???

[batang uliran]

That's usually an indication that you are not sleeping enough (7 to 8 hours) and/or that your sleep is frequently interrupted during the night.

[kits]

Originally posted by tokfu
may gusto lang sana ako dagdag sa tanong...
eh pano naman kung gusto mong matulog ng late dahil sa homeworks n gusto mo rin na maaga ka magising para pumasok???ano ang best na magagawa mo?ty...


KAPE at ALARM CLOCK :angel:

[bAbOi_AdMU]

argh! hirap parin matulog! lalo na na-addict ako sa Hazelnut coffee! Woooooooooooooooooooooooooooo!

[djheat]

i have a reversed body clock, that is, i sleep at about 4-5 am until 1-2 pm and start my day. hindi talaga ako makatulog ng maaga. if i do, sobrang aga, mga 7pm. tapos ill wake up at 2am and do some stuff. could you say im having DSPS? or am i insomniac? any remedies to this, doc?

[djheat]

anyone help pls?

[batang uliran]

From what you've stated, it sounds like your diagnosis is right on the money. Delayed Sleep Phase Syndrome is quite common in the 15 to 25 year old age group especially since the tendency towards this sleep pattern is perpetuated by the need to stay up into the wee hours of the night either because of studying or social obligations. Of course one also has to observe good sleep hygiene (see earlier threads on insomnia) to make sure your inability to sleep earlier is not due to poor bedtime practices.

If you do indeed have DSPS the treatment of choice is bright light exposure at around 7 to 8 AM. An hour's worth of direct sunlight should do the trick but it is important NOT to exercise or exert yourself physically during this time. This is because physical exertion will bring about release of serotonin in the brain which in turn inhibits the ability of light at this hour to phase advance your body clock. Other adjunctive measures include melatonin at bedtime (I wouldn't advise this because I don't think we know just yet the full side effect profile of this drug) and advancing your bedtime by 3 hours daily until you reach your desired bedtime (I presume between 10PM and 12MN) - eg. on Monday you sleep at 4AM, on tuesday at 7AM on wed. at 10AM until you get to your desired bedtime. Of course you do this in conjunction with the early light exposure I detailed above since light (2500 to 10000 lumens specifically of the blue-green wavelength) is the most potent means by which the body clock's phase is altered. (Bright sunlight is over 100,000 lumens).

[djheat]

thanks, batang uliran
i also have seen lately an article about DSPS and its treatment
GOOD GRIEF! I HAVE DSPS!@#@#@!$#%^

[pyket]

melatonin has been proven to reset the body clock. at light works the same way --- in resetting/readjusting the body clock.

galing mo batang uliran! doing your research. :)

fyi djheat, insomnia is a defined as persistent complaints of lack of sleep. whether that's quantitatively true or not, pag nag-co-complain ka lagi, "insomniac" ka na. yun lang yon :)

[batang uliran]

Melatonin has certainly been shown to be able to phase shift the body clock. The doses at which it is able to effectively and consistently shift the body clock are huge - 5 to 10 mg/day - this is compared to the 0.1 to 0.3mg melatonin perparations that are available OTC. These large doses are not available commercially and nobody knows what the side effects in humans are going to be from taking not just large doses of melatonin but taking melatonin for prolonged periods of time. In animal studies, melatonin has, among other things, been shown to cause ovarian/testicular shrinkage.

In sighted people, light is by far the preferred method to deal with body clock phase problems. In totally blind people (up to 50% of whom have a free running circadian clock that is not tightly entrained to a 24 hour day) melatonin is the intervention of choice. In fact there is an article in a very recent New England Journal of Medicine issue dealing with the use of melatonin in synchronizing the body clocks of blind patients.

[kahumbu]

batang uliran: Could you give me the specifics on the 'light therapy'? I have some patients who have the same problems rin kasi, actually kahit ako meron rin, e, pero hindi ako updated sa sleep disorders.

Here's some specific questions:

1) How long do you usually advise pxs to do this?
2) After the 7-8 am sun exposure, kunwari antok pa sila, puwede ba silang matulog uli?

Thanks! :)

[batang uliran]

An hour of daylight between 7 - 8 am is needed. One must not be performing strenuous physical activity during this period - sitting and walking are ok. In order to keep the body clock entrained, one must continue this indefinitely. No, they must not sleep afterwards if still sleepy - this amount of sleep deprivation actually facilitates the entrainment process as they are more likely to sleep earlier the following night if they are at least partially sleep deprived. Another useful adjunctive tool would be to avoid bright light (indoors) in the evenings.

[kahumbu]

Okay. Thanks, b.u.! :)

[Calypso]

I think I might be having the same problem as djheat. I sleep at around 6 or 7am already and wake up at 4 or 5 pm-- this is considered oversleeping, right?!? But when I try and wake up at around 2pm from sleeping at 7am, I just feel sooo weak, so I go back to sleep. Since my shift at work is from 630pm to around 4am, this is just OK. But here are a few concerns:

1. For the past two weeks, I've been having a funny tick on my left eyelid that's been bugging me. I understand that this is a normal bodily reaction to stress, but I'd hardly call sleeping in a minimum of 8 hours daily as stressful. So what gives? :crazy:
2. Since I have the weekends off, would it be adviseable for me to still follow my weird sleeping pattern? I come home at around 6am on Sat mornings already... you think I should sleep when I get home, or stay awake? I normally don't feel sleepy until after about 2 hours from coming home... so do you think it'd be best for me to only sleep when I really feel sleepy? Dilemma is, I also wouldn't wanna waste my Saturday & Sunday daytime sleeping... :zzz: So what to do?! :(

[batang uliran]

The tick is called a fasciculation. It is usually caused by stress or sometimes by sleep deprivation. However, not infrequently, there is no clear cause. Try not to worry too much about it.

The usual advice for a shift worker is to follow the same schedule during the weekends if socially appropriate. If you try and shift things around just for those 2 days, you are likely to be sleepy during the day and awake at night (despite your attempts to the contrary) and you may end up causing more problems for yourself when you revert to your usual schedule early in the week. Shift working is a nightmare for sleep specialists and there are no clear fixes except for changing to another job. the vast majority of people are never able to completely adjust this kind of reversal despite several years of shift working.

[PauTOT]

so what causes snoring? is there a remedy nga?

[dee-dee]

how about sleeping with your mouth open?? and drooling???

[star*x]

I have difficulty sleeping, even when I'm really really exhausted. Is there a medicine that I can take that would help me sleep?

[batang uliran]

Snoring is the sound that is caused by the vibration of tissue in the airway triggered by airflow. These tissues include the tongue, tonsils, palate (the lining of the roof of your mouth), uvula (that little thing that dangles at the back of your throat), nasal lining and others. It is then a marker of partial obstruction of the airway during sleep. When this obstruction is severe enough, one may have periods during sleep when airflow is reduced by more than 50% (at times 100%) and when these events are associated with reductions in oxygen levels and are frequent enough (more than 5 times per hour of sleep) then that condition is called obstructive sleep apnea syndrome.

The remedy is to try to clear the airway of obstruction - eg. weight loss (less fat in the tissues around the neck area), decongestants and external nasal dilators, avoidance of alcohol and cigarettes, lying on one's side during sleep than on one's back, and other more invasive and involved solutions such as surgery, nasal CPAP (continuous positive airway pressure), and dental appliances. Snoring without sleep apnea is more of a nuisance than anythin else but if one has sleep apnea, treatment is generally recommended (same measures as listed above).

Breathing through the mouth during sleep usually happens when the nasal passages are congested during sleep - most commonly due to rhinitis.

There are many sleeping pills that you could take but these are not advisable as first line treatment. Look up the old threads on insomnia to see what other measures you could do to help you fall asleep.

[zimdude]

well this is not a disorder, just a rant... and I think it was already said some time ago that it's not possible... I wish I could sleep less. If there's no alarm or no one wakes me up I sleep more than 9 hours. If someone wakes me up and I get less than 7-8 hours I feel bad and I get sleepy early the following night.

wala lang, I just think I could be more productive if I could sleep less... imagine, makakapagsideline pa ako! :lol:

[PauTOT]

thanks BU!

Follow up question: Is it true that more men are known to snore then women? If so, why?

[batang uliran]

There are certain factors that make it more likely for someone to snore and also to have sleep apnea. These include neck circumference, body mass index (ratio of weight to height), alcohol intake and smoking, and a few others. So you can see right off the bat that since these factors are more common in men then snoring and sleep apnea are likely to be more common in women. Also, the hormones pregesterone and estrogen are thought to be protective and it has been shown that premenopausal women are less likely to snore and to have sleep apnea even when taking into consideration the other risk factors. After menopause, men and women given the same risk factors are probably equally likely to snore.

Zimdude:

It's hard to go against your body's physiology. One tip - you may be able to partially compensate for 7 hours of sleep during the day by taking a 30 minute nap in the middle of the day - say about noonish. It's not as good as getting a full 9 hours in your case but you may be surprised to see that the afternoon will see a more refreshed you. If you are on regular medications, some of those may also be causing you to sleep more and be drowsy so that's another thing to consider.

[PauTOT]

Thanks again for the info, I guess I'll have to watch what I eat from now on.

[zimdude]

dr. b u - yawn :) yeah I know... I feel bad now coz my sleep was interrupted at 2AM since I had solve a critical problem, then I went back to sleep at 4... got up at 10 pero bitin pa rin! Wish I could adapt to this easier... wala kakainggit lang if I could work more effectively.

[ryilin]

what about irregular sleeping?

i tend to go to bed immediately after 10. but then again, i cannot sleep even if i tried to. with this, i ended up sleeping between 12 to 1. and worst sometimes 3 am na. what causes such irregular sleeping habits? if u could call it a habit?

is it tension? pressure?

relaxed naman kasi ako, pero i get frustrated when i cant sleep. i tried reading and watching TV but when i feel that i am ready to sleep, punta na akong kwarto, pero hindi pa rin ako makatulog. kaya pa-ikot ikot ako sa kama, until such time na nagising na lang ako.

[angelU]

calypso... i've also had that weird tick on my eyelid, but now it's starting to subside. it's not too noticeable anymore but it still feels weird. anyways, sabi nga ni b.u. we don't have to worry.
i also have abnormal sleep hours. dahil sembreak pa, i sleep at around 6 am and wake up at 2-3 pm. last sem, i used to stay awake for 24 hours or more (until i finish a project or something), then sleep for one WHOLE day after. i also tend to stay asleep as long as i don't need to wake yet. ex., if my first class starts at 1 pm, i would sleep till 12 pm. my sleep hours became irregular because my classes don't begin at the same time each day.
sayang, i don't think i can do the advancing the bedtime by 3 hrs thing because classes will begin.
question: i really try to go to bed at 10-11 pm, but no matter what i do, i can't sleep. i tried resisting to get up, and i ended up lying awake till 4 am. how can i sleep if i really don't feel sleepy at all?

[dirk M]

Originally posted by djheat
i have a reversed body clock, that is, i sleep at about 4-5 am until 1-2 pm and start my day. hindi talaga ako makatulog ng maaga. if i do, sobrang aga, mga 7pm. tapos ill wake up at 2am and do some stuff. could you say im having DSPS? or am i insomniac? any remedies to this, doc?

may solution ako sa problema mo djheat.

manood ka ng movie (sa video or sa tv, of course) na nakahiga sa bed mo. ang panoorin mo ay yung BAGO AT HIGHLY RECOMMENDED NA FILM. wag kang magbasa ng libro or manood ng tv shows. i'll explain below...

why bago na movie? dahil para mag-concentrate ka sa pelikula na pinapanood mo sa tv screen. kung luma eh di hindi ka magko-concentrate, diba? importante ay magconcentrate ka... PARA MAGTRABAHO ANG UTAK MO... para MAPAGOD!

why ONLY WATCH GOOD FILMS? dahil kapag garbage ang pinapanood mo... itu-tuno out mo lang yung pelikula. HINDI KA MAGKO-CONCENTRATE. you need to CONCENTRATE for 2 STRAIGHT HOURS, para MAPAGOD ANG UTAK MO.

why shouldn't you read books? because unlike watching a film, you control your reading pace. kapag nanonood ka ng movie, passive ka, kailangan mong mag pay attention, kung hindi, mami-miss mo yung pinapanood mo na movie. and by paying attention for 2 GODDAMN STRAIGHT HOURS, i'm sure medyo papikit-pikit na ang mata mo. sa pagbabasa ng libro, hindi masyadong napapagod ang utak mo dahil kontrolado mo yung speed ng reading mo... kung speed reader ka pwede. kung slowpoke ka, pwedeng rin. pero ang problema ay hindi masyadong strain ito sa utak mo. hindi mo kailang mag-concentrate for 2 straight hours...

why shouldn't you watch tv shows? dahil sa commercials. mawawala ang concentration natin kapag biglang lumabas ang commercials (kasi who cares about commercials right nobody watches them anyways). it's as simple as that. kung na break ang concentration mo, BACK TO SQUARE ONE KA!

effective yung tips ko djheat, I KNOW CUZ IT WORKS FOR ME.

[dirk M]

sorry for asking...

[zimdude]

Is it true that exercise in the morning helps sleep at night?

[batang uliran]

Exercise in the late afternoon to early evening (at least several hours from your intended bedtime) coupled with a warm bath 2 or so hours before bedtime may help you get a better night's sleep.

Watching movies or reading in bed around your bedtime are likely to compund insomnia in people already suffering from it.

[dirk M]

[i]

Watching movies or reading in bed around your bedtime are likely to compund insomnia in people already suffering from it.


you are SO WRONG about the watching movies part, b.u.

dati rin akong insomniac... so i KNOW what i'm talking about, doctor bata...

[batang uliran]

If it works for you then good for you. However, you are the exception rather than the rule.

[DELISYUS]

lolz....B.U....i realized that a lot later, when i've been a slow-sleep insomniac for years....still, it helps me get dizzy enough to want to lie in bed if i read...

ironically, exercising 20-30 minutes before i go to sleep helps me fall asleep quicker....

[karlota]

problema ko rin 'yan. obvious ba sa oras na 'to?

ang ginagawa ko: nagsi-sit-ups ako hanggang 20
counts sa kama. pagkatapos, plakda ako sa kama na
hinihingal, tapos, nakakatulog na 'ko nang di ko
namamalayan.

minsan naman, pag me katamaran akong mag-sit-ups,
dahil sa iniisip ko pa lang na ang hirap iangat
ang mabigat kong katawan, ang ginagawa ko, super
pray ako nang nakapikit. super wish ke Lord ng
kung anik-anik. madalas ngang nangyayari, hindi
pa tapos 'yung karaniwang dinadasal, nakakatulog
na 'ko.

minsan, effective din ang panonood ng cable.

[leprix]

i-sleep function mo yung TV mo tapos ilagay mo sa walang wawang channel--wag yung boring--subukan mo natl geographic, MTV, channel V (lalo na yung di mo maintindihan) tapos wag mong harapin, talikuran mo, myamya lang tulog ka na
or magrosaryo ka or dasal ka ever--nung bata ako gawin ko to--pero sabi ni sister josie kasalanan daw to--kaya tinigil ko,
i-affirm mo yung sarili mo--sabihin mo "maganda ako" o di kaya "erap, resign" ng paulit-ulit, the point is kailangan paulit-ulit para mawala ka sa ulirat.
Sana nakatulong ako.:)

[RiCe_giRL]

is it true that insomnia is more of psychological? or shld i add this as another topic? heheheh

[batang uliran]

There are many causes of insomnia but psychophysiological insomnia is the most common one.

[zimdude]

yeah that's true, I'm not a regular insomniac, but I do get hit once in a while when I'm thinking too much about something, excited or worried...

[munik]

the best cure for insomnia is sleep :lol: :D

[PorkChop :o)]

Originally posted by zimdude
dr. b u - yawn :) yeah I know... I feel bad now coz my sleep was interrupted at 2AM since I had solve a critical problem, then I went back to sleep at 4... got up at 10 pero bitin pa rin! Wish I could adapt to this easier... wala kakainggit lang if I could work more effectively.


zimdude: bro di ka nag-iisa...

doc. ira or BU: wala po bang ibang way para mabago yung body physiology ko as what BU mention .. any trick or medication ... exercise.. vitamins.. kahit na ano ..
i really need to sleep less than 8 hrs probably 6 hrs... na paggising ko kinabukasan eh di naman ako pupugak-pugak :)
lalo na ngayon i need to finish my thesis...


isa pa po .. kapag sumapit na ang 11PM.. kahit ano pang ginagawa ko eh inaantok na ako .. how can i stay awake longer.. :) related naman di ba ang problem ko..

thanks :):):)

[batang uliran]

Sadly, no. As you pointed out, because of constraints imposed by one's job or studies, chronic sleep deprivation can become a way of life. Even if you sleep only 5 or 6 hours nightly, you can still function pretty well - you just won't be at peak performance most of the time.

[The genuine Kal-El]

I read in one article: take a bath 5 hours before sleeping. True?

For insomnia, the typical initial maneuvers involve improving what we call sleep hygiene. This involves the following:

1. Maintain a regular bedtime and awakening time. For most people, nightly time in bed should be no longer than 8 hours since excessive time may fragment sleep.

>>>I think this is impossible for me because I have irregular sleeping time. sometimes I lie down in bed at 9pm yet I'm still awake at 12am the next day!

2. Do not nap during the day as this results in poorer sleep at night.

>>>Even if I want to, I can't

3. Do not drink alcoholic beverages in the evening as this disturbs sleep at night.

NO PROBLEM

4. Avoid caffeinated beverages after noontime as caffeine disturbs sleep. Limit total caffeine consumption to 2 beverages a day.
(tea, softdrinks and coffee).

NO PROBLEM

5. Don't smoke just before bedtime or at night.

NO PROBLEM

6. Exercise regularly during the day but avoid exercise within 3 hours of bedtime.

>>>Should I really exercise? well, what exercise?

7. Do not use the bed for anything but sleep or sex. (no reading, watching tv etc.)

>>>But sometimes reading brings me to sleep as it tires my eyes therefore making me sleep. Is that ok?

8. Establish a relaxing routine in preparation for sleep. Engaging in frustrating activities may result in arousal and and prevent sleep.

No problem

9. Maintain a comfortable temperature in the bedroom.

No problem

10. Keep the bedroom dark and quiet. Screen out light and noise.

No problem

These are the initial recommendations we give our patients with insomnia and a majority of them report improvement. This happens to be one of my areas of expertise - sleep medicine in addition to diseases of the lung and intensive care medicine.

but even if I do those things, I still can't sleep!!! Is my case hopeless? I mean, are there incurable insomnias?

[mark_mark]

Hindi talaga maiiwasan eh, lalo na pag maraming ginagawa. Paano ba?:)

[batang uliran]

In short, sleep more! Studies have shown that people who are chronically sleep deprived can function optimally after 2 to 3 days of rebound sleep - meaning 10 to 12 hours each of those days. I bet that students like yourself sleep much more during breaks and vacation - some of that sleep is your body making up for being sleep deprived.

[ginoledesma]

A clinical psychologist once told me that there is technically no "make-up sleep" as you put it. Sleep can not be "made up for" when you don't sleep for a day or so. Your body adjusts to this "change" momentarily and begins to show its effects afterwards.

However, Psychology shows that you will go into a deeper/relaxing sleep afterwards, which usually prompts you to go to REM sleep. You should, however, try to get a regular amount of sleep. :D (Wow! Psy101 is great after all!)

[batang uliran]

Nope, your clinical psychologist is misinformed. The concept of sleep debt has been around for years. Besides, it has been shown time and again that a period of sleep deprivation (either for brief or longer periods) is followed by a few nights of sleep that are longer than the usual sleep period, contain a higher percentage of deep sleep (stages 3 and 4 sleep) and on the second or third rebound day, a higher percentage of REM sleep. It is Delta or slow wave sleep (stages 3 and 4) that is thought to be vital in sleep homeostasis. REM sleep is not "deeper sleep" and in fact, brain activity is higher than in NREM sleep and close to levels seen in wakefulness. As has been said, REM sleep is an active brain in a paralyzed body.

[zimdude]

Why is it that I get sick easily (flu?) when I lack sleep? If I sleep less than 7 hours for one night, I need to have a longer sleep the next night or else I run the risk of getting sick.

Kainis!! :( This is what made me sick this week... :grrr:

[batang uliran]

It's natural to want to sleep more the night following a night of sleep deprivation. Frequent sleep deprivation can cause many things other than sleepiness - fatigue, memory loss, trouble concentrating, headaches, personality changes etc. A combination of these things may have been responsible for making you feel "sick." The flu is due to a virus and as far as I know, there is no cause and effect relationship with sleep deprivation.

[zimdude]

doesn't lack of sleep make you more susceptible to viral infection?


anyway... I had the worst dry cough ever in my life... I got headaches just from coughing... :grrr:

[batang uliran]

There are some studies that show sleep loss can alter the function of some immune processes but whether this translates into actual increased susceptibility to things like the flue is unclear.

Your terrible dry cough would make me think of things like asthma and post nasal drip before flu. If you freqeuntly have a dry cough especially after physical exertion, you may have cough variant asthma.

[zimdude]

probably so, I had asthma when I was younger, then it went away... yup also have had postnasal drip stuff... :( anyway I hope to sleep well tonight.... :|

[alemrac]

Umm, how come, kahit na puyat ako, I still wake up at 6/7 AM? I mean, even though it's Saturday and I badly need to catch up on my sleep, I still wake up really early.

[The genuine Kal-El]

Originally posted by alemrac
Umm, how come, kahit na puyat ako, I still wake up at 6/7 AM? I mean, even though it's Saturday and I badly need to catch up on my sleep, I still wake up really early.

From the desk of: http://www.fandom.com/multimedia/superman/logos_and_emblems/supermanlogos_and_emblems147776.gif

I believe i share the same situation, i need sleep, i sleep late and i wake up early. how's that possible e kailangan ko nga bumawi ng tulog tapos maaga pa 'kong nagigising, VERY KAKAINIS :grrr: :grrr:

[powerpup]

As Far as I know, sleep deprivation can cause drastic drops in glucose levels, and trigger a pseudo-diabetic condition.So medyo aantukin ka duriong the day, not the drowsy antok, but there are idle times during the day that bigla ka na lang babagsak sa desk. So take lots and lots of food, specially protein para magising brain mo, and taking an hour or two of naps in the afternoon does wonders for keeping you awake.
Nothing still takes the place of a good 8 hour rest at elast two days a week. I should know kc I sleep an average of 5 or less hours a night as a science student.
Good luck.

[mark_mark]

powerpup:nahahalata ko lately na inaantok na ako palagi.:)

[batang uliran]

Sleep deprivation does not cause drops in glucose significant enough to induce drowsiness. This is true even in the most extreme cases - eg. several days of continuous sleep deprivation. It is thought that in rats and mice, chronic sleep deprivation in the extreme will eventually have a profound effect on body metabolism but this hasn't been shown to be true in people.

Sleepiness in most young people (eg. teens and early 20s) is caused by chronic sleep deprivation. On top of that, folks in this age group are phase advanced - meaning their circadian clock is such that they are sleepy from around 1am to 10am instead of the usual 10pm to 6am so that if school or work forces you to get up at 6 in the morning, both the effects of sleep deprivation (since you probably went to bed after midnight) and your body clock wanting you to sleep cause you to be sleepy for a few hours in the morning. On top of that, the same body clock dips in the mid afternoon - between 3 and 4pm so that one might feel sleepy again at this time. Doubly sleepy if that person is also sleep deprived.

It's not the food that keeps you awake but the act of eating. Proteins, if anything, may induce sleepiness since some amino acids have been shown to have soporific effects.

Brief naps can indeed be refreshing but they cannot substitute for a good 7 to 8 hours of sleep nightly.

[tamisguy]

Yup! You need 7-8 hrs of deep sleep to experience REM. Without REM, our personalities get affected along with our vitality. :)

[batang uliran]

About 20% of sleep is REM sleep and this occurs predominantly during the second half of the sleep period. There is some evidence that REM sleep deprivation may cause some psychological dysfunction - increased anxiety, emotional lability, and heightened aggressiveness. However, the exact function of REM sleep is still unknown to this day.

[bJ]

[QUOTE]Originally posted by batang uliran
There is some evidence that REM sleep deprivation may cause heightened aggressiveness.]

really? kaya pala macho dancers are so, you know...may gana. kasi nga la silang tulog lasi.:lol::lol: and that is why, most couples make love in the dawn...:lol: kasi puyat.:lol:

[Twisha]

Is there a way to cure people who snores every night. What is the cause of snoring?

[Ira]

I'll leave this one for the Sleep Disorders specialist, Batang Uliran, to answer.

[GreekGod]

An otorhinolaryngologist can also help in treating snoring problems.:ahh:

Surgically, he can treat that by removing a portion of the soft palate (the soft part of the roof of the mouth). One of these procedures is called a LAUP (Laser Assisted Uvulopalatopharyngoplasty) :smokin:

[batang uliran]

If your snoring is loud (can be heard outside the room when the door is closed) and irregular (interrupted by pauses in breathing which terminate in gasping) and you have daytime symptoms of excessive sleepiness, trouble concentrating and mood swings (and you are sleeping at least 7 hours every night), the first order of business would be to do a sleep study to rule out obstructive sleep apnea.

If your snoring is soft and you don't have any problems during the daytime then there are many things that can be done about snoring:

1. have bedpartner wear ear plugs.

2. weight loss - frequently excess fat deposited in the upper airway contributes to snoring.

3. lie on your side when sleeping - snoring is usually worse when lying on your back (you can sew a pocket at the back of your jammies and put a tennis ball in to prevent you from lying on your back when sleeping).

4. treat nasal congestion if present - you may try decongestants (avoid those containing phenylpropanolamine), anti-histamine medications (especially if you have lots of allergies) and nasal steroid drops to reduce nasal inflammation.

5. use of nasal dilator strips - thin plastic strips that you place midway on the bridge of your nose (many football players wear it though they place it in the wrong spot) - these may increase nasal passage size by as much as 30%.

6. tonsillectomy if found to have large tonsils on examination.

7. dental appliances custom made to reposition the tonge when sleeping.

8. surgery to remove the uvula andsoft palate with/without tonsillectomy - in its simplest form may be done with a laser or radiofrequency catheter or the old fashioned way - with a scalpel.

[Aragorn]

Batang Uliran,

I'm not sure if I've got a sleep disorder or anything, but for the longest time now (since I started working three years ago), I haven't had a decent night's sleep. When I wake up each morning, I feel as if I didn't get any sleep at all. It's a rare morning when I can wake up truly refreshed.

I'm a snorer and a smoker. When I started working, I gained a lot of weight, and it's only been over the last four months that I lost some of it. I'm not a heavy caffeine drinker, although I do love coke. However, when I do drink caffeine-based products, I don't feel any more awake than usual.

Also, I don't think I dream. At least, I don't remember dreaming. I'm not sure if that means I enter REM sleep or not, though.

Do I have a sleep disorder? I know it may be difficult to assess my situation over the site, but I'm not sure if there's a reason for me to go see a sleep doctor. Hope you can help. Thanks!

[Ira]

Hi Gorn, I think BU's still out of town and doesn't have access to a computer. I'll just e-mail him a link to this thread in case this gets buried when he's already back.

[ziggyboy]

Ako naman when I try to sleep it usually takes 30 minutes after I lie down and close my eyes until I could sleep. For some reason, even though I'm really tired, I can't get to sleep immediately when I close my eyes.

When it gets really bad and I need sleep, I take Melatonin.

[batang uliran]

You mentioned a number of things that make me suspect you might have sleep apnea - snoring, smoking, recent weight gain non-refreshing sleep and lack of dream recall. I think there's enough there to see a sleep doc.

BTW, can you provide a bit more info:

1. neck size in inches.
2. average # of hours of sleep nightly.
3. body mass index (divide your weight in kg. by your height in meters squared).
4. naps during the day (if any).
5. feeling sleepy during the day - watching tv, driving, meetings.

[Aragorn]

BU:

1. My neck size is 16-1/2, at least, according to my shirts. I'll get a tape measure to make sure.

2. I don't take naps during the day, primarily because I don't have time. I'd love to, though, but it doesn't let me sleep early at night.

3. I sleep around 6-8 hours during the workday week, around 8-9 hours on weekends.

4. I feel drowsy while driving, particularly in the early afternoons, and sometimes after work in the early evenings. I also feel sleepy after lunch, but I suspect that's due to my lunches---heavy on protein and carbos, and not too much veggies.

as for the index, do you mean [ (weight in kg/height in meters) ] and then square the answer? (the answer for this is 2607) Or do I square the height in meters first, then use the answer to divide weight in kilos? (the answer for this is 28.6)


Thanks for all the help so far. I've been suspecting sleep apnea too, but I needed to consult a doctor.

[batang uliran]

The additional info you've provided makes the likelihood that you have sleep apnea higher - your neck size and body mass index are not huge but are fairly high and despite the fact that you are sleep deprived (if you average 7 hours daily you are mildly so), you shouldn't be feeling sleepy while driving - no matter what you had for lunch.

If you were a patient of mine, I would be scheduling you for a sleep study.