Cracking the Sleep Code

Obstructive Sleep Apnea: Don't Delay Treatment!

Health problems such as high blood pressure, arrhythmia's, high "bad" cholesterol levels which can result in cardiovascular disease all are caused by sleep apnea.  "No not me" you say?  "I don't have it that bad, I've been snorer for  years and falling asleep at my desk is my only symptom"  THINK AGAIN.

There are likely many things that are taking place in your body that you have no idea about. Just imagine holding your breath for 10 to 45 seconds anywhere from 5 to sometimes 80 times an hour.  Think how hard your heart has to work when it is deprived of oxygen.  Over years this can become quite serious, causing a trickle effect from one health issue to another.  Please ask your doctor for a sleep study if you experience symptoms of obstructive sleep apnea.

You can fill out a sleep questionnaire on my   "Always Sleepy?!"  It is safe to say that snoring coupled with excessive daytime sleepiness needs looking into.

Are You Tired of Being Tired? The Sleep Spa Might be the Answer.

What if on your lunch break, you could drive to a sleep room?  A room where there would be the ultimate sleep experience to re-energize you for the remainder of the day.  Counselors would be on hand to discuss your sleep problems and offer solutions... then you would go into the sleep section where you would be literally lulled to sleep for a nap.  A waterfall or stream trickling in the background, a massage chair, wall screen TV showing relaxing atmospheres and programmed lights that would dim as you melt into a sleep bliss.  The music that you would hear in the background is specifically designed to bring your 'awake' brain waves down to slow sleep waves.

In the United States approximately 40 million people suffer from a sleep disorder.  Matsushita Electric Works in Tokyo understands that sleep disorders are on the rise and created the sleep room to address this public need. In the U.S. some resorts have sleep spas as well but are still lacking in community awareness.

Maybe some day the sleep machine that scientists are creating will be available in the sleep spa's.  Now that would be the ultimate dream.

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While You Weren't Sleeping: Week In Review

I Hope you had a great Memorial Day weekend and... got some good sleep.  We're all sleeping good over here at "Cracking the Sleep Code" and hope that you find this information helpful.  Here is what was covered last week...

Sick of Snoring and Being Tired?  It's Time for the Sleep lab.

This is very important when it comes to the sleep test.  Most people have anxiety about falling asleep when comes time for their test.  This is expected since you know you've got to sleep to make the test be worth while...Read more about getting a sleep study

Do You Have Sleep Apnea?  Take The Test.

Either test will let you know if you have sleep disorder.  Sleep apnea is a sleep disorder where snoring and cessation of breath occur...Read more about the questionnaire for sleep apnea

Could An 'Alien Abduction' Be A Symptom Of Narcolepsy?

The media portrays narcolepsy as a disorder where someone has drop attacks...suddenly nodding off---out cold in the middle of a conversation. This does happen to some but not all narcoleptic patients.
Read more about mysterious symptoms of narcolepsy

Could you have sleep apnea? 5 Must Read Personal Stories

If you think it's possible that you could have obstructive sleep apnea or if you have a story about your struggle with diagnosis and/or treatment with sleep apnea...Read more about personal experiences of sleep apnea

Sleep Quote for May 27th

"It is a common experience that a problem difficult at night is resolved in the morning after the committee of sleep has worked on it."

    --John Steinbeck

Could you have sleep apnea? 5 Must Read Personal Stories

Have you ever asked yourself, why me?  Why do I have to have these sleep problems?  Since you're human my guess is you've asked this question more than once. I believe that we face certain challenges in life because we can then help others.  It's difficult to truly help another person get through a difficulty that you have never experienced yourself.

If you think it's possible that you could have obstructive sleep apnea or if you have a story about your struggle with diagnosis and/or treatment with sleep apnea...please share your story in the comment section.

By doing this you are playing an intricate role in the community awareness that is so needed.  Your story will help others.

5 motivating stories of people who have struggled with this disabling sleep disorder.

Could An 'Alien Abduction' Be A Symptom Of Narcolepsy?

Here are some symptoms of sleep disorders that you might know...

1. Sleep apnea- snoring

2. Insomnia- trouble falling asleep

3. Restless leg syndrome- jerking of limbs

There is one sleep disorder that is very misunderstood and might throw you for a loop when asked what the symptoms are----narcolepsy.

The media portrays narcolepsy as a disorder where someone has drop attacks...suddenly nodding off---out cold in the middle of a conversation. This does happen to some but not all narcoleptic patients. For some it's a symptom of suddenly feeling very tired and having the need to lye down for a moment.  Other characteristics of narcolepsy are...

*Hallucinations during onset of sleep or awakening

*Cataplexy- sudden loss of voluntary muscle  tone

*Short periods of complete paralysis at the beginning or end of sleep

*Drop attacks- falling asleep in the middle of an activity

*Vivid nightmares and rapid eye movement occurring at the onset of sleep---rapid eye movement usually occurs after 90 minutes in a normal sleep cycle

The paralysis is one of the most interesting symptoms as sleep specialists have made a theory that people who claim to have been abducted by aliens are actually just experiencing the symptoms of narcolepsy.  There is speculation that the alien abductions that some claim to have experienced are actually caused by the hallucinations, nightmares and out of body experiences related to undiagnosed narcolepsy. The only way to take this theory to the next step would be to test all people who claimed to have been abducted by aliens for narcolepsy...not sure that's going to happen.  I guess we'll just wonder.

Read one womens intriguing story of her experience with narcolepsy.

Do You Have Sleep Apnea? Take The Test.

OK, so you say your tired all day but you thought you had gotten plenty of sleep.  You are the type that could fall asleep if just allowed to lay your head down on the desk for 2 microseconds.  Maybe, you think it was your spouse or partner that kept elbowing you in the middle of the night in attempt to stop your snoring.  I mean c'mon, if they hadn't woke you up 57 times maybe you would actually feel rested!

Here is a questionnaire that will determine if you need to have a sleep test or the medical term (polysomnograph).  A test can be taken home or a monitored test can be done at a sleep lab for a more extensive evaluation.  Either test will let you know if you have sleep disorder.  Sleep apnea is a sleep disorder where snoring and cessation of breath occur.  Some sleep studies have been shown to have 145 arousals or more in one night due to the lack of oxygen.  Most don't remember coming out of sleep because they might only be going from a deep sleep to stage one of sleep (the lightest stage). Now on with the test...

Points                                                                                                                        

8        1.   Do you snore?                                                                                                                                       

4        2.   Have you been told you stop breathing at night?   
                                             

3        3.   Do  you  have morning headaches?                                                                                        

2        4.   Do you have high blood pressure?                                                                                        

6        5.   Do you nod off while driving?   

                                                                                                
3        6.  Do you kick or jerk your legs while sleeping? 

                                                         
6        7.  Do you awaken suddenly with shortness of breath or with your                       heart racing? 

4        8.  Do you have trouble staying asleep once you fall asleep?                                                            

Risk Factor

LOW= 0-7

Moderate= 8-11

High= 12-15

Severe= 16+

I'll share more on this in the days ahead.

Informative article "Do you have a sleep disorder?"

Women: Is Sleep Apnea Hurting Your Sex Life?

SLEEP....is the new sex.  Sleep is so important that if we don't get enough it can become disabling.  Lack of sleep affects us psychologically (depression and anxiety) and our physical health.  Obstructive sleep apnea can cause congestive heart failure, high blood pressure, coronary heart disease and sexual dysfunction.  A new study shows that undiagnosed sleep apnea may decrease womens sexual function. Lack of sleep can cause decreased sexual desire, sensation and lubrication as well as negatively impacting their relationship with their partner.  It makes sense that when you are sleep deprived the last thing on your mind is hanky panky.  It's unclear how many relationships have been destroyed by sleep deprivation. I know personally of many who testify that their husband or wife have altered personalities because of their sleep disorder.

With community awareness and getting people the right tests and treatments this can all slowly turn around. Here is an article from Web MD that describes the sleep apnea/sex study done on women.   Read Article

 

Sick of Snoring and Being Tired? It's Time for the Sleep lab.

Finally, you get to your physician and get that long awaited prescription to the sleep lab.  Don't let the word lab scare you, you won't be treated like a rat.  The anticipation is probably the worst part of this test.  The important thing is that you're going to take action and seek some help. If you have a bed partner then they might even be more enthusiastic than you about this decision.  The dark circles under the eyes are usually present on both parties---who enjoys sleeping with loud snoring?

What to expect...

After your Doctor gives you the prescription for the lab, you will be scheduled.  There are sleep labs in hospitals and then there are free standing labs.  I have talked to people who have been to both and the free standing sleep labs have won hands down in the "making you feel at home" department.  This is very important when it comes to the sleep test.  Most people have anxiety about falling asleep when comes time for their test.  This is expected since you know you've got to sleep to make the test be worth while.  Some physicians will prescribe a mild sleep pill to help you relax.  The best thing to do is stay with your bedtime ritual----which the sleep technicians generally promote. Bring everything that you would need to follow your routine...your book, your food or drink etc.  Some labs have TV if your a TV watcher.

You'll be scheduled sometime between 8 and 11pm.  You'll fill out some paper work when you arrive and change into your PJ's.  Next is the fun part.  The application of the electrodes, which consists of some patches that they will glue onto your upper chest, legs and scalp---it's not painful.
The things that will be monitored are...eye movement, leg movement, chest movement, brain waves, heart rate, muscle tone and oxygen level.

The sleep technician will help you get into bed, so you can do your bedtime ritual or just turn off the light.  They'll most likely be waking you up between 6:00am and 7:00am, as the sleep technician shift usually ends about this time.  It's anywhere from 1 to 3 weeks to get the results back in which you will discuss the diagnosis with your Doctor.  If you find out you have sleep apnea then at least there is a reason for why you were feeling so miserable and now you can receive help.  Goodbye sleepy days!

For a personal story of a sleep lab experience Read here...

Treatments will be discussed in the upcoming posts...

Sleep Like A Baby Again; Without The Drugs

  Did you ever wonder how you ended up here? Why can other people sleep like the dead yet you are constantly seeking some sleep cure, drug, whatever it takes to gets into the land of dreams----even for  5 or 6 hours.  Some people don’t even have the word 'tired' in their vocabulary...the audacity!

   If you have ruled out sleep apnea or other disorders with your Doctor, this treatment could be your ticket to a normal life again.   Most likely, a combination of things have caused your insomnia.  Maybe your genes, worries or stress interfered with your sleep at one time... and then it became a habit. That’s the word I want to emphasize here....HABIT.  So you are going to be breaking a habit which will take some self discipline on your part. But you will not be an insomniac anymore!!!!  I repeat NO MORE!

   What you will be focusing on is quality instead of quantity. In other words, you need to keep track of the time that you get into bed and the time you get up.  Most insomniacs have 20% sleep time and 80% awake time.  Your ratio should be  95% sleep and 5% awake.  You will achieve this if you stick to it.  You can email me for support -- within one week you should be on the road to success.  I used to spend 9 hours in bed and only get 3 or 4 hours---sometimes less.  I now sleep from 11:00 to 6:30 and wake up only once (most of the time).

   Please keep a sleep diary. This is VERY important.  Write as soon as you wake up.  If you procrastinate it will be harder to remember...trust me, I’ve been there.  Don’t make it a chore, just write for a couple of minutes.  I kept mine long into my cure.  It will keep you focused on your goal and let you know when you're cheating.

Action # 1 to your cure

   Start by picking a minimum amount of hours that you can function on for the start of this program. For most people it is 5 or 6 hrs.  Now you're probably thinking---"how can she be telling me to get less sleep???  I need more sleep—this is crazy”.  Trust me, THIS WORKS.  But you will have to follow this plan.  After you've determined  your set number of hours, pick your wake up time.  This is also very important.  Even on the weekends do not stay in bed more than 15 min. past your designated wake time.  People who don't have problems with their sleep, can sleep in on the weekends--- but not you.  Remember you are doing this because you are going to get rid of your insomnia.  You need to stick to your schedule. 

  This means that if you picked 5 hrs as your amount of sleep and a designated wake up time of 6:00am then you can't go to bed until 1:00am.  Yes, you heard me right 1:00am.  It might sound exhausting but please remember you are going to have a new life with a normal sleep pattern---no more insomnia.  Find things to keep you awake--the computer, TV, work---whatever it takes.  You will find that if not the first, then on the second night you will fall asleep relatively quickly. What have you procrastinated doing?  Maybe you could be productive during this late night time.

  You'll be a little tired at the start of this program but not as chronically fatigued due to your insomnia.