Foods That Help or Harm Your Sleep

• Dairy foods contain tryptophan, which is a sleep-promoting substance. Other tryptophan-containing foods include poultry, bananas, oats, and honey. Try drinking warm milk before sleeping at night which may help you get good sleep.
• Carbohydrate-rich foods complement dairy foods by increasing the level of sleep-inducing tryptophan in the blood. So a few perfect late night snacks to get you snoozing might include a bowl of cereal and milk, yogurt and crackers, or bread and cheese.
• Being a patient of insomnia, try to eat a snack before going to bed. Don't take a heavy meal which can tax your digestive system to disturb your sleep. A little food in your stomach may help you sleep better.
• Food rich in fats may trigger your sleep disorder. Besides, you will gain weight also by eating high-fat foods like burgers and fries, etc.
• Evening cup of coffee might disrupt your sleep. Even mild caffeine can cause sleep disorders. For better sleep, cut all your caffeine source foods afternoon.
• Some over-the-counter and prescription drugs contain caffeine, too, such as pain relievers, weight loss pills, diuretics, and cold medicines. These and other medications may have as much or even more caffeine than a cup of coffee. Check the label of nonprescription drugs or the prescription drug information sheet to see if your medicine interferes with sleep or can cause insomnia.
• Lying down with a full belly can make you uncomfortable, since the digestive system slows down when you sleep. And spicy cuisine can lead to heartburn. Make sure to finish a heavy meal at least four hours before bedtime.
• Protein, an essential part of our daytime fare, is a poor choice for a bedtime snack. Protein-rich foods are harder to digest. So skip the high-protein snack before bedtime and opt for a glass of warm milk or some sleep-friendly carbs, like crackers.

Tips for Better Sleep

Ban Blue Light in the Bedroom

Insomnia feeds on the minor details of modern life, like the soft blue glow from a cell phone, PDA, or digital clock resting on your bedside table. The short waves of blue light may interfere with sleep. Turn off TVs, computers, and other blue light producers an hour before sleep. Cover any blue displays you can't shut off.

Avoid Naps

Napping makes matters worse if you have trouble falling asleep. But if you must nap, keep it brief, 20 minutes or less -- and do it early in the day. Any shut-eye within eight hours of your bedtime can sabotage a good night's sleep. When an afternoon slump hits, go for a short walk, drink a glass of ice water, or call a friend.

Block the Clock

When you glance at the clock in the wee hours of the night, your sleep will suffer. You worry about how few hours are left before your busy day begins. Clock watchers should put their alarm in a drawer, under the bed, or turn it away from view. Use black tape for the blue LED digital clocks on the bedroom DVR.

Try a Leg Pillow for Back Pain

Mild low back pain may not wake you, but it can disrupt the deep, restful stages of sleep. A cushy solution is to place a pillow between the legs for better alignment of the hips and reduced stress on the low back. Back sleepers can tuck a pillow under their knees to help ease pain at night.

Put Your Neck in Neutral

If you wake tired with a stiff neck, blame your pillow. Pillows that are too fat or too flat cause problems. Your pillow should be just the right size to support your neck in a neutral position. For side sleepers, the nose should align with the center of the body. Stomach sleeping twists the neck and is best avoided. Keep your neck neutral before bed, too. Don't crane your neck to watch TV.

Seal the Mattress

The sneezing, sniffling, and itching of allergies can cause fragmented sleep -- and your mattress may be to blame. Over time, it can fill with mold, dust mite droppings, and other allergy triggers. Avoid these sleep wreckers by sealing your mattress, box springs, and pillow. Air-tight, plastic, dust proof covers work best.

Set Your Body Clock

Go to sleep and wake up at about the same time every day -- including weekends. This routine will put your brain and body on a healthy sleep-wake cycle. In time, you'll be able to fall asleep quickly and sleep soundly through the night. Get out in bright light for 5 to 30 minutes as soon as you rise. Light is the most powerful regulator of the biological clock.

Cut the Caffeine

Coffee in the morning is fine for most people, but as soon as the clock strikes noon, avoid caffeine in foods and drinks. And don’t forget about less obvious sources of caffeine, like chocolate, colas, tea, and decaffeinated coffee. Some pain relievers and weight loss pills contain caffeine.

Exercise Right, Time It Right

Regular exercise has been shown to improve sleep quality, as long as you don’t work out too close to bedtime. A post-workout burst of energy can keep you awake. Aim to finish any vigorous exercise 3 to 4 hours before you hit the hay. Gentle mind/body exercises are fine just before sleep. Yoga, tai chi, and similar routines are a perfect, sleep-inducing nightcap.

Eat Right at Night

Avoid heavy foods and big meals late in the day; they tax the digestive system and make it hard to get high-quality sleep. Some people do well with a light evening snack of sleep-inducing foods. Complex carbs and dairy foods fill the bill, such as cereal with milk or crackers and cheese. Finish any snack at least an hour before bed.

Rethink Your Drink

Although the tranquilizing effects of alcohol may make you sleepy at bedtime, beware -- after the initial effects wear off, alcohol actually causes more frequent awakenings at night and less restful sleep. Warm milk or chamomile tea are better beverage choices in the evening.

Stop Sipping After 8 pm

Treat yourself like a child: Nothing to drink within two hours of bedtime. It'll help prevent those sleep-wrecking middle-of-the-night bathroom trips. And it can be difficult to get back to sleep quickly after hitting the cold bathroom floor. Keep a nightlight in the bathroom to avoid bright light at night.

Lower the Lights

Starting two to three hours before bedtime, dim the lights around the house and put aside any work, arguments, or complicated decisions. It takes time to turn off the emotional and intellectual "noise" of the day. Lowering the lights signals your brain to produce melatonin, the hormone that brings on sleep. Use a 15-watt bulb when reading in the last hour before bed.

Neutralize Noise

A dripping faucet, a child's cough, or a barking dog can add up to big-time sleep loss. And parents may be hypersensitive to noises in the night long after after children outgrow the baby stage. Soothing "white noise" covers up bumps in the night. You can use a fan, an air-conditioner, or a white noise generator available in stores. Ear plugs also work.

Skip the Smoke

Need another reason to quit smoking? Nicotine is a stimulant, just like caffeine. Smoking can keep you from falling asleep and worsen insomnia. While you're planning your quit strategy, you may sleep a little better if you smoke fewer cigarettes in the four hours before bed.

Keep Pets Off the Bed

A cat or dog's night moves can prevent you from settling into the deep sleep you crave. They can also bring fleas, fur, dander, and pollen to your bed, triggering sleep-wrecking allergies. Ask your vet or animal trainer how to recondition your pet to sleep, happily, in its own bed.

Free Your Mind at Bedtime

Establish a "winding down" period in the evenings about an hour before bedtime. Read something calm, meditate, listen to music, or take a warm bath. Try making a list of any worries, along with a plan to deal with them, to bring closure to your day. Even a 10-minute pre-sleep ritual may help when time is short.

Use Caution with Sleeping Pills

Sleeping pills may be tempting on those nights when sleep just isn’t coming, but exercise caution. Some sleep medicines can be addictive and may have bothersome side effects. Ideally, they should be used as a very short-term solution, while other lifestyle and behavior changes are put in place.

When Insomnia Means Something More

Sleep tips are nice when your insomnia is fleeting. But if your sleeplessness persists for at least a month, it’s time to delve deeper into what’s going on. Insomnia may be a symptom of an underlying problem. Depression is notorious for causing insomnia, as are other medical conditions, such as acid reflux, asthma, arthritis, and some medications. Chronic insomnia deserves a closer look and evaluation by a doctor.

Women Suffering from Fatigue May Have Sleep Apnea.

Sleep apnea is not uncommon in women, but women's sleep apnea symptoms are different than men's. Women with daytime sleepiness may have sleep apnea.

Many people assume that sleep apnea affects only older, overweight men. Yet medical studies show that sleep apnea affects women and children as well. Doctors estimate that for every two to three men with sleep apnea, one woman has the condition.

A woman is less likely to receive a sleep apnea diagnosis than a man, however. For every woman diagnosed with obstructive sleep apnea (OSA), eight to nine men receive a diagnosis. Women should learn about sleep apnea symptoms and be aware that the disorder can affect them too.

Sleep Apnea Diagnosis Challenges for Women

When women suffer from excessive sleepiness (fatigue even after sleeping seven to eight hours) doctors are likely to overlook the possibility of a sleeping disorder, according to Dr. Barbara Philips of the National Sleep Foundation. Female sleep apnea sufferers are often misdiagnosed with disorders such as the following:

• anemia
• cardiac or pulmonary illnesses
• depression
• diabetes
• fatigue from overwork
• fibromyalgia
• hypertension
• hypochondria
• hypothyroidism
• insomnia
• menopausal changes
• obesity

One challenge of diagnosing women's sleep disorders is that women tend to sleep more lightly than men. As a result, women hear their male bed partners snoring and express concern. This prompts many men to see doctors about sleep disorders. Men may sleep more soundly than their female bed partners, and so fail to notice female nighttime breathing problems, according to Dr. Nancy A. Collop of Johns Hopkins University Sleep Disorders Center. Women are thus often unaware that they have sleep apnea symptoms.

Sleep Apnea Effects in Women

Another challenge for diagnosing sleep apnea in women is that sleep apnea causes additional conditions that complicate diagnosis. One such condition that arises from sleep apnea is depression. Women are more open to taking anti-depressants for depression than men are. Men suffering from depression may request a sleep study rather than take anti-depressants, while women leave the doctor's office with a prescription.

One of the primary effects of sleep apnea is daytime sleepiness. Men are less likely than women to have other reasons for fatigue, such as anemia or an exhausting schedule of work and family responsibilities, according to Dr. Anita L. Blosser. It is thus easier for doctors to quickly recognize a possible sleep disorder in male patients. Women patients who complain of fatigue are more likely to receive blood tests for anemia or thyroid problems than a referral for a sleep study.

Sleep Apnea Symptoms in Women

Sleep apnea affects women differently than men. The "classic" symptoms that affect men include loud snoring, long breathing pauses at night and excessive daytime sleepiness. Women, however, may instead report symptoms such as lack of energy, insomnia, morning headaches, restless legs and depression.

Since men tend to sleep more soundly than women, a female patient may not have a bed partner who can report on her nighttime breathing patterns. Researchers are also discovering that women experience sleep apnea differently than men. According to Dr. Barbara Philips, female patients suffer from "more subtle breathing disturbances" and more REM-related apneas.

In sleep studies, women may have lower scores for AHI (apnea-hypopnea index) than men, indicating fewer full-blown apneas (10-second pauses in breathing). This lower AHI may indicate a form of sleep apnea known as UARS (upper airway resistance syndrome), which is more common in women, according to some doctors.

Sleep apnea symptoms in women include the following:

• "tossing and turning," feeling that it's difficult to stay asleep (some women report this as insomnia)
• waking up feeling tired and poorly rested
• chronic fatigue or lack of energy
• snoring or choking
• frequent nighttime urination
• awakening gasping
• excessive daytime sleepiness
• morning headaches
• dry mouth upon waking up
• edema (swelling) of the feet
• hypertension
• high blood pressure that does not respond well to medication
• unexplained weight gain.

Women are at greater risk of sleep apnea if they are overweight, obese, or past menopause.

Sleep Apnea Treatment for Women

The most effective treatment for sleep apnea is CPAP (continuous positive airway pressure). The good news is that although women may find it somewhat harder than men to find out they have sleep apnea, women are more likely than men to comply with CPAP treatment, according to Dr. Blosser.

CPAP treatment requires wearing a breathing mask over the mouth at night, which provides pressurized air to hold the airway open. Women who suspect sleep apnea should talk to a doctor about a sleep study to find out if CPAP treatment would help them.

Obstructive Sleep Apnea - OSA

Diagnosis and Treatment of a Nocturnal Breathing Disorder

Obstructive sleep apnea is a problem with breathing and sleeping that can have serious consequences.

Obstructive sleep apnea (OSA) is the cessation of breathing during sleep due to a partial or complete collapse of the upper airway. It is an increasing problem that occurs in approximately 2 to 10% of adults. Fortunately, it can be evaluated and treated to prevent further complications.

Causes

A common factor for OSA is obesity, because the accumulation of fat in the neck makes the upper airway flabby and prone to collapse. A variety of other anatomical factors can lead to OSA, including but not limited to a posteriorly displaced jaw (retrognathia), a small jaw (micrognathia), an enlarged tongue base, an elongated palate, tumors, and swollen tonsils. Other causes are nonanatomical, such as alcohol and sedatives that relax upper airway muscles.

Clinical Manifestations

While asleep, a patient with OSA may have loud snoring, breathing cessation (apnea), and/or sudden awakening due to choking or gasping. He or she may often be unaware of these symptoms unless a bed partner is present to witness them. After waking up, the patient may experience excessive daytime sleepiness, impaired concentration, and fatigue, which increase the risk of serious and fatal accidents, especially those involving motor vehicles.

In the long term, OSA leads to increased blood pressure in the lung circulation (pulmonary hypertension) because small lung arteries clamp down in the absence of oxygen. OSA also causes right-sided congestive heart failure and high blood pressure in the rest of the circulatory system (systemic hypertension).

Diagnosis

A clinician considers the diagnosis of OSA when a patient history reveals the characteristic symptoms of OSA and a physical exam presents possible risk factors for OSA. The diagnosis is confirmed with a sleep study, also known as a polysomnography. This procedure involves the patient sleeping overnight at a clinical facility with collection of various data, including but not limited to apnea, slow breathing (hypopnea), rapid eye movements, seizures, and blood oxygen saturation.

OSA is measured by the apnea-hypopnea index (AHI), which is the total number of episodes of apnea and hypopnea divided by the number of hours of sleep. OSA occurs when the AHI is at least 5. Moderate OSA is defined as an AHI of at least 15, and severe OSA is characterized by an AHI of at least 30.

Treatment

To correct disordered breathing during sleep, the patient wears a nasal mask connected to a continuous positive airway pressure (CPAP) machine. The CPAP machine works by constantly delivering air into the upper airway to keep it open and prevent apneic episodes. Oral appliances to keep the jaw and tongue forward are another option.

In the long term, however, these options are not a substitute for addressing the underlying cause. The patient must still refrain from alcohol and sedatives, lose weight if he or she is obese, undergo surgical uvulopalatopharyngoplasty (UPPP) for anatomical abnormalities of the airway, and have other treatments as needed.

Relax and Sleep Like A Baby

Think about how easy it is for a baby or small child to fall asleep. We're born with the instinct to relax and sleep when our bodies or minds need a break. Over the years, it becomes necessary to control and even suppress these natural urges to rest, since we must remain alert as we attend school, learn professions, go to work, or care for a family. Many people spend years conditioning themselves to perform well despite feelings of tiredness. While no one would argue that suppressing tiredness can be a necessary skill, it can impair our ability to actually "let go" and relax when we do find the time.

Relaxation is also a uniquely individual activity. Napping or just doing nothing might be your idea of relaxation, but this amount of inactivity might drive someone else crazy. Others may relax by participating in sports or undertaking physical challenges, but some people would find these activities stressful. Whatever your idea of relaxation, the following tips can help you re-train and regain some of those lost relaxation skills:

• Give yourself permission for some down time. Stop ruminating about work or personal problems or tasks. If it helps, make a to-do list of issues and projects and put it aside during your relaxation time. That way, you won't worry about forgetting or neglecting any responsibilities after your break.
• Decide if you're interested in a structured relaxation program, such as courses in meditation, yoga, or martial arts. Some may find this kind of training helpful; others may feel it adds to their stress.
• Try some short, simple exercises such as the Muscle Relaxation for Stress and Insomnia, Meditation for Reducing Stress and Improving Health, or 3 Minutes to Stress Relief!
• Practice other positive health habits such as getting exercise and eating well. The healthier your body is, the better it can function in all areas, including relaxation. An exhausted, "burned out" state isn't going to bring on restorative or strengthening relaxation.
• If necessary, force yourself to take emotional "time out" for relaxation. Practice shutting out stressful thoughts and images for a few minutes at a time to start out. Imagery exercises (visualizing a comforting or pleasurable setting) can help redirect your thoughts.
• Accept help. Talk to a loved one or counselor about your stress. The very act of sharing can provide a much-needed release of anger and frustration.
• Don't always equate relaxation with sleep. Particularly if you suffer from stress-induced insomnia, daytime napping can just make your nights more wakeful. Instead, focus on an activity that gives you pleasure.
• Remember that the best form of relaxation is finding and participating in something that brings you joy - whether it be alone or with others, sedentary or active, goal-directed or aimless - find whatever is it that brings you relaxation and peace.

Secrets to a Good Night's Sleep

• Listen to white noise or relaxation CDs. Some people find the sound of white noise or nature sounds, such as the ocean or forest, to be soothing for sleep. An excellent relaxation/meditation option to listen to before bed is the Insight audio CD.
• Avoid before-bed snacks, particularly grains and sugars. This will raise blood sugar and inhibit sleep. Later, when blood sugar drops too low (hypoglycemia), you might wake up and not be able to fall back asleep.
• Sleep in complete darkness or as close as possible. If there is even the tiniest bit of light in the room it can disrupt your circadian rhythm and your pineal gland's production of melatonin and seratonin. There also should be as little light in the bathroom as possible if you get up in the middle of the night. Please whatever you do, keep the light off when you go to the bathroom at night. As soon as you turn on that light you will for that night immediately cease all production of the important sleep aid melatonin.
• No TV right before bed. Even better, get the TV out of the bedroom or even out of the house, completely. It is too stimulating to the brain and it will take longer to fall asleep. Also disruptive of pineal gland function for the same reason as above.
• Wear socks to bed. Due to the fact that they have the poorest circulation, the feet often feel cold before the rest of the body. A study has shown that this reduces night wakings.
• Read something spiritual or religious. This will help to relax. Don't read anything stimulating, such as a mystery or suspense novel, as this may have the opposite effect. In addition, if you are really enjoying a suspenseful book, you might wind up unintentionally reading for hours, instead of going to sleep.
• Avoid using loud alarm clocks. It is very stressful on the body to be awoken suddenly. If you are regularly getting enough sleep, they should be unnecessary. I gave up my alarm clock years ago and now use a sun alarm clock. The Sun Alarm™ SA-2002 provides an ideal way to wake up each morning if you can't wake up with the REAL sun. Combining the features of a traditional alarm clock (digital display, AM/FM radio, beeper, snooze button, etc) with a special built-in light that gradually increases in intensity, this amazing clock simulates a natural sunrise. It also includes a sunset feature where the light fades to darkness over time - ideal for anyone who has trouble falling asleep.
• Journaling. If you often lay in bed with your mind racing, it might be helpful keep a journal and write down your thoughts before bed.
• Melatonin and its precursors. If behavioral changes do not work, it may be possible to improve sleep by supplementing with the hormone melatonin. Ideally it is best to increase levels naturally with exposure to bright sunlight in the daytime (along with full spectrum fluorescent bulbs in the winter) and absolute complete darkness at night. One should get blackout drapes so no light is coming in from the outside. One can also use one of melatonin's precursors, L-tryptophan or 5-hydroxytryptophan (5-HTP). L-tryptophan is obtainable by prescription only. However, don't be afraid or intimidated by its prescription status. It is just a simple amino acid.
• Get to bed as early as possible. Our systems, particularly the adrenals, do a majority of their recharging or recovering during the hours of 11 p.m. and 1 a.m. In addition, your gallbladder dumps toxins during this same period. If you are awake, the toxins back up into the liver which then secondarily back up into your entire system and cause further disruption of your health. Prior to the widespread use of electricity, people would go to bed shortly after sundown, as most animals do, and which nature intended for humans as well.
• Check your bedroom for electro-magnetic fields (EMFs). These can disrupt the pineal gland and the production of melatonin and seratonin, and may have other negative effects as well. 
• Keep the temperature in the bedroom no higher than 70 degrees F. Many people keep their homes and particularly the upstairs bedrooms too hot.
• Eat a high-protein snack several hours before bed. This can provide the L-tryptophan need to produce melatonin and serotonin.
• Also eat a small piece of fruit. This can help the tryptophan cross the blood-brain barrier.
• Reduce or avoid as many drugs as possible. Many medications, both prescription and over-the-counter may have effects on sleep. In most cases, the condition, which caused the drugs to be taken in the first place, can be addressed by following the guidelines elsewhere on this web site.
• Avoid caffeine. A recent study showed that in some people, caffeine is not metabolized efficiently and therefore they can feel the effects long after consuming it. So an afternoon cup of coffee (or even tea) will keep some people from falling asleep. Also, some medications, particularly diet pills contain caffeine.
• Alarm clocks and other electrical devices. If these devices must be used, keep them as far away from the bed as possible, preferably at least 3 feet.
• Avoid alcohol. Although alcohol will make people drowsy, the effect is short lived and people will often wake up several hours later, unable to fall back asleep. Alcohol will also keep you from falling into the deeper stages of sleep, where the body does most of its healing.
• Lose weight. Being overweight can increase the risk of sleep apnea, which will prevent a restful nights sleep.
• Avoid foods that you may be sensitive to. This is particularly true for dairy and wheat products, as they may have effect on sleep, such as causing apnea, excess congestion, gastrointestinal upset, and gas, among others.
• Don't drink any fluids within 2 hours of going to bed. This will reduce the likelihood of needing to get up and go to the bathroom or at least minimize the frequency.
• Take a hot bath, shower or sauna before bed. When body temperature is raised in the late evening, it will fall at bedtime, facilitating sleep,
• Remove the clock from view. It will only add to your worry when constantly staring at it... 2 a.m. ...3 a.m. ... 4:30 a.m. ...
• Keep your bed for sleeping. If you are used to watching TV or doing work in bed, you may find it harder to relax and to think of the bed as a place to sleep.
• Have your adrenals checked by a good natural medicine clinician. Scientists have found that insomnia may be caused by adrenal stress.
• If you are menopausal or perimenopausal, get checked out by a good natural medicine physician. The hormonal changes at this time may cause problems if not properly addressed.
• Don't change your bedtime. You should go to bed, and wake up, at the same times each day, even on the weekends. This will help your body to get into a sleep rhythm and make it easier to fall asleep and get up in the morning.
• Make certain you are exercising regularly. Exercising for at least 30 minutes everyday can help you fall asleep. However, don't exercise too close to bedtime or it may keep you awake. Studies show exercising in the morning is the best if you can do it.
• Establish a bedtime routine. This could include meditation, deep breathing, using aromatherapy or essential oils or indulging in a massage from your partner. The key is to find something that makes you feel relaxed, then repeat it each night to help you release the day's tensions.

• Go to the bathroom right before bed. This will reduce the chances that you'll wake up to go in the middle of the night.

• Wear an eye mask to block out light. As said above, it is very important to sleep in as close to complete darkness as possible. That said, it's not always easy to block out every stream of light using curtains, blinds or drapes, particularly if you live in an urban area (or if your spouse has a different schedule than you do). In these cases, an eye mask can help to block out the remaining light.

• Put your work away at least one hour (but preferably two or more) before bed. This will give your mind a chance to unwind so you can go to sleep feeling calm, not hyped up or anxious about tomorrow's deadlines.

Sleep Disorder

A sleep disorder (somnipathy) is a medical disorder of the sleep patterns of a person or animal. Some sleep disorders are serious enough to interfere with normal physical, mental and emotional functioning. A test commonly ordered for some sleep disorders is the polysomnography.

The most common sleep disorders include:

• Primary insomnia: Chronic difficulty in falling asleep and/or maintaining sleep when no other cause is found for these symptoms.
• Bruxism: Involuntarily grinding or clenching of the teeth while sleeping.
• Delayed sleep phase syndrome (DSPS): inability to awaken and fall asleep at socially acceptable times but no problem with sleep maintenance, a disorder of circadian rhythms. Other such disorders are advanced sleep phase syndrome (ASPS) and Non-24-hour sleep-wake syndrome (Non-24), both much less common than DSPS.
• Hypopnea syndrome: Abnormally shallow breathing or slow respiratory rate while sleeping.
• Narcolepsy: Excessive daytime sleepiness (EDS) often culminating in falling asleep spontaneously but unwillingly at inappropriate times.
• Cataplexy: a sudden weakness in the motor muscles that can result in collapse to the floor.
• Night terror: Pavor nocturnus, sleep terror disorder: abrupt awakening from sleep with behavior consistent with terror.
• Parasomnias: Disruptive sleep-related events involving inappropriate actions during sleep; sleep walking and night-terrors are examples.
• Periodic limb movement disorder (PLMD): Sudden involuntary movement of arms and/or legs during sleep, for example kicking the legs. Also known as nocturnal myoclonus. See also Hypnic jerk, which is not a disorder.
• Rapid eye movement behavior disorder (RBD): Acting out violent or dramatic dreams while in REM sleep.
• Restless legs syndrome (RLS): An irresistible urge to move legs. RLS sufferers often also have PLMD.
• Situational circadian rhythm sleep disorders: shift work sleep disorder (SWSD) and jet lag.
• Obstructive sleep apnea: Obstruction of the airway during sleep, causing lack of sufficient deep sleep; often accompanied by snoring. Other forms of sleep apnea are less common.
• Sleep paralysis: is characterized by temporary paralysis of the body shortly before or after sleep. Sleep paralysis may be accompanied by visual, auditory or tactile hallucinations. Not a disorder unless severe. Often seen as part of Narcolepsy.
• Sleepwalking or somnambulism: Engaging in activities that are normally associated with wakefulness (such as eating or dressing), which may include walking, without the conscious knowledge of the subject.
• Nocturia: A frequent need to get up and go to the bathroom to urinate at night. It differs from Enuresis, or bed-wetting, in which the person does not arouse from sleep, but the bladder nevertheless empties.
• Somniphobia: a dread of sleep.