Fasting is primarily the act of willingly abstaining from some or all food, drink, or both, for a period of time. An absolute fast is normally defined as abstinence from all food and liquid for a defined period, usually a single day (24 hours), or several days. Other fasts may be only partially restrictive, limiting particular foods or substance. The fast may also be intermittent in nature Fasting practices may preclude sexual and other activities as well as food.
In a physiological context, fasting may refer to (1) the metabolic status of a person who has not eaten overnight, and (2) to the metabolic state achieved after complete digestion and absorption of a meal. Several metabolic adjustments occur during fasting, and some diagnostic tests are used to determine a fasting state. For example, a person is assumed to be fasting after 8–12 hours. Metabolic changes toward the fasting state begin after absorption of a meal (typically 3–5 hours after a meal); "post-absorptive state" is synonymous with this usage, in contrast to the "post-prandial" state of ongoing digestion.
A diagnostic fast refers to prolonged fasting (from 8–72 hours depending on age) conducted under observation for investigation of a problem, usually hypoglycemia. Finally, extended fasting has been recommended as therapy for various conditions by health professionals of most cultures, throughout history, from ancient to modern.
Glucose is the body's primary fuel source and is essential for the brain's functioning. When denied glucose for more than 4–8 hours, the body turns to the liver for glycogen, a storage form of glucose, to be used for fuel. A process called glycogenolysis converts glycogen into a usable form of fuel. At this point, the body also uses small amounts of protein to supplement this fuel. This fuel will last for up to 12 hours before the body needs to turn to glycogen stored in muscles, lasting for a few more days. If glucose is still denied at this point, muscle wasting is prevented by temporarily switching to fat as the fuel source, meaning fat is converted into ketone bodies through catabolism. Ketones, while not sugars, can be used by the brain as a fuel source as long as glucose is denied.
The body continues to use fat for as long as there is fat to consume. The body will generally indicate to the faster when fat levels are running extremely low (less than 7% and 10% of body weight for males and females, respectively) with an increased urge for food. Fasts are usually broken long before this point. If the fast is not broken, starvation begins to occur, as the body begins to use protein for fuel. Health complications associated with fast-induced starvation include electrolyte imbalances, thinning hair, lanugo, cardiac arrhythmia and renal failure.
Death can occur if fasting is pursued to the point of complete starvation.
Research suggests there are major health benefits to caloric restriction. Benefits include reduced risks of cancer, cardiovascular diseases, diabetes, insulin resistance, immune disorders, and more generally, the slowing of the aging process, and the potential to increase maximum life span.[3] According to Dr. Mark P. Mattson, chief of the laboratory of neurosciences at the US National Institute on Aging, fasting every other day (intermittent fasting) shows beneficial effects in mice as strong as those of caloric-restriction diets, and a small study conducted on humans at the University of Illinois indicates the same results According to the US National Academy of Sciences, other health benefits include stress resistance, increased insulin sensitivity, reduced morbidity, and increased life span. Long-term studies in humans have not been conducted.
However, short-term human trials showed benefits in weight loss. The side effect was that the participants felt cranky during the three week trial. According to the study conducted by Dr. Eric Ravussin, "Alternate-day fasting may be an alternative to prolonged diet restriction for increasing the life span".
Adherence to Greek Orthodox fasting periods contributes to an improvement in the blood lipid profile, including a decrease in total and LDL cholesterol, and a decrease in the LDL to HDL cholesterol ratio. A statistically insignificant reduction in HDL cholesterol was also observed. These results suggest a possible positive impact on the obesity levels of individuals who adhere to these fasting periods.[
Changes in blood chemistry during fasting, in combination with certain medications, may have dangerous effects, such as increased chance of acetaminophen poisoning. Excessive fasting for calorie restrictive purposes, accompanied by intense fears of becoming overweight are associated with mental disturbances, including anorexia nervosa.
Most Submitters (Muslims) do not fast because of medical benefits but because it has been ordained to them in the Quran. The medical benefits of fasting are as a result of fasting.
Fasting in general has been used in medicine for medical reasons including weight management, for rest of the digestive tract and for lowering lipids. There are many adverse effects of total fasting as well as so-called crash diets. Islamic fasting is different from such diet plans because in Ramadan fasting, there is no malnutrition or inadequate calorie intake. The caloric intake of Muslims during Ramadan is at or slightly below the national requirement guidelines. In addition, the fasting in Ramadan is voluntarily taken and is not a prescribed imposition from the physician.
Ramadan is a month of self-regulation and self-training, with the hope that this training will last beyond the end of Ramadan. If the lessons learned during Ramadan, whether in terms of dietary intake or righteousness, are carried on after Ramadan, it is beneficial for one’s entire life. Moreover, the type of food taken during Ramadan does not have any selective criteria of crash diets such as those which are protein only or fruit only type diets. Everything that is permissible is taken in moderate quantities.
The only difference between Ramadan and total fasting is the timing of the food; during Ramadan, we basically miss lunch and take an early breakfast and do not eat until dusk. Abstinence from water during this period is not bad at all and in fact, it causes concentration of all fluids within the body, producing slight dehydration. The body has its own water conservation mechanism; in fact, it has been shown that slight dehydration and water conservation, at least in plant life, improve their longevity.
The physiological effect of fasting includes lower of blood sugar, lowering of cholesterol and lowering of the systolic blood pressure. In fact, Ramadan fasting would be an ideal recommendation for treatment of mild to moderate, stable, non-insulin diabetes, obesity and essential hypertension. In 1994 the first International Congress on "Health and Ramadan," held in Casablanca, entered 50 research papers from all over the world, from Muslim and non-Muslim researchers who have done extensive studies on the medical ethics of fasting. While improvement in many medical conditions was noted; however, in no way did fasting worsen any patients’ health or baseline medical condition. On the other hand, patients who are suffering from severe diseases, whether diabetes or coronary artery disease, kidney stones, etc., are exempt from fasting and should not try to fast.
There are psychological effects of fasting as well. There is a peace and tranquility for those who fast during the month of Ramadan. Personal hostility is at a minimum, and the crime rate decreases. ... This psychological improvement could be related to better stabilization of blood glucose during fasting as hypoglycemia after eating, aggravates behavior changes. ... Similarly, recitation of the Quran not only produces a tranquility of heart and mind, but improves the memory.
[2:185] Ramadan is the month during which the Quran was revealed, providing guidance for the people, clear teachings, and the statute book. Those of you who witness this month shall fast therein. Those who are ill or traveling may substitute the same number of other days. GOD wishes for you convenience, not hardship, that you may fulfill your obligations, and to glorify GOD for guiding you, and to express your appreciation.
Thursday, August 11, 2011
Saturday, July 9, 2011
Healthy Living: Sleep Disorder
Healthy Living: Sleep Disorder: "At one time or another, most of us have experienced what it’s like to have trouble falling asleep, to lie awake in the middle of the night, ..."
Sleep Disorder
At one time or another, most of us have experienced what it’s like to have trouble falling asleep, to lie awake in the middle of the night, or feel sleepy and fatigued during the day. However, when sleep problems are a regular occurrence—when they get in the way of your daily routine and hamper your ability to function—you may be suffering from a sleep disorder.
Sleep disorders and other sleep problems cause more than just sleepiness. A lack of quality sleep has a negative impact on your energy, emotional balance, productivity, and health. The good news? You don’t have to live with sleeping problems. Read on to learn about the signs and symptoms of common sleep disorders, what you can do to help yourself, and when to call the sleep doctor.
Understanding sleep disorders and sleeping problems.
If you’re having trouble sleeping, you’re in good company. According to the National Commission on Sleep Disorders Research, at least 40 million Americans suffer from chronic, long-term sleep disorders and another 20 to 30 million experience occasional sleep problems.
Unfortunately, even minimal sleep loss takes a toll on your mood, energy, efficiency, and ability to handle stress. Ignoring sleep problems and disorders can lead to poor health, accidents, impaired job performance, and relationship stress. If you want to feel your best, stay healthy, and perform up to your potential, sleep is a necessity, not a luxury.
It’s not normal to feel sleepy during the day, to have problems getting to sleep at night, or to wake up feeling unrefreshed. But even if you’ve struggled with sleep problems for so long that it does seem normal, you can learn to sleep better. You can start by tracking your symptoms and sleep patterns, and then making healthy changes to your daytime habits and bedtime routine. If self-help doesn’t do the trick, you can turn to sleep specialists who are trained in sleep medicine. Together, you can identify the underlying causes of your sleeping problem and find ways to improve your sleep and quality of life.
Signs and symptoms of sleep disorders and sleeping problems
Everyone experiences occasional sleep problems. So how do you tell whether your sleeping problem is just a minor, passing annoyance or a sign of a more serious sleep disorder?
Start by scrutinizing your symptoms, looking especially for the telltale daytime signs of sleep deprivation. If you are experiencing any of the following symptoms on a regular basis, you may be dealing with a sleep disorder.
nsomnia: The most common type of sleep disorder
Insomnia, the inability to get to sleep or sleep well at night, is an all-too common sleeping problem—in fact, it’s the most common sleep complaint. Insomnia can be caused by a wide variety of things including stress, jet lag, a health condition, the medications you take, or even the amount of coffee you drink. Insomnia can also be caused by other sleep disorders or mental health conditions such as anxiety and depression.
Common signs and symptoms of insomnia include:
Difficulty falling asleep at night or getting back to sleep after waking during the night.
Waking up frequently during the night.
Your sleep is light, fragmented, or unrefreshing.
You need to take something (sleeping pills, nightcap, supplements) in order to get to sleep.
Other common types of sleep disorders
In addition to insomnia, the most common sleep disorders are sleep apnea, restless legs syndrome (RLS), and narcolepsy.
Sleep apnea
Sleep apnea is a common sleep disorder in which your breathing temporarily stops during sleep due to blockage of the upper airways. These pauses in breathing interrupt your sleep, leading to many awakenings each hour. While most people with sleep apnea don’t remember these awakenings, they feel the effects in other ways, such as exhaustion during the day, irritability and depression, and decreased productivity.
Sleep apnea is a serious, and potentially life-threatening, sleep disorder. If you suspect that you or a loved one may have sleep apnea, see a doctor right away. Sleep apnea can be successfully treated with Continuous Positive Airway Pressure (CPAP), a mask-like device that delivers a stream of air while you sleep. Losing weight, elevating the head of the bed, and sleeping on your side can also help in cases of mild to moderate sleep apnea.
Symptoms of sleep apnea include:
Loud, chronic snoring
Frequent pauses in breathing during sleep
Gasping, snorting, or choking during sleep
Feeling unrefreshed after waking and sleepy during the day, no matter how much time you spent in bed
Waking up with shortness of breath, chest pains, headaches, nasal congestion, or a dry throat.
Restless legs syndrome
Restless legs syndrome (RLS) is a sleep disorder that causes an almost irresistible urge to move your legs (or arms). The urge to move occurs when you’re resting or lying down and is usually due to uncomfortable, tingly, aching, or creeping sensations.
Common signs and symptoms of restless legs syndrome include:
Uncomfortable sensations deep within the legs, accompanied by a strong urge to move them.
The leg sensations are triggered by rest and get worse at night.
The uncomfortable sensations temporarily get better when you move, stretch, or massage your legs.
Repetitive cramping or jerking of the legs during sleep.
Narcolepsy
Narcolepsy is a sleep disorder that involves excessive, uncontrollable daytime sleepiness. It is caused by a dysfunction of the brain mechanism that controls sleeping and waking. If you have narcolepsy, you may have “sleep attacks” while in the middle of talking, working, or even driving.
Common signs and symptoms of narcolepsy include:
Seeing or hearing things when you’re drowsy or starting to dream before you’re fully asleep.
Suddenly feeling weak or losing control of your muscles when you’re laughing, angry, or experiencing other strong emotions.
Dreaming right away after going to sleep or having intense dreams
Feeling paralyzed and unable to move when you’re waking up or dozing off..
Circadian rhythm sleep disorders
We all have an internal biological clock that regulates our 24-hour sleep-wake cycle, also known as ourcircadian rhythms. Light is the primary cue that influences circadian rhythms. When the sun comes up in the morning, the brain tells the body that it’s time to wake up. At night, when there is less light, your brain triggers the release of melatonin, a hormone that makes you sleepy.
When circadian rhythms are disrupted or thrown off, you may feel groggy, disoriented, and sleepy at inconvenient times. Circadian rhythms have been linked to a variety or sleeping problems and sleep disorders, including insomnia, jet lag, and shift work sleep difficulties. Abnormal circadian rhythms have also been implicated in depression, bipolar disorder, and seasonal affective disorder, or the winter blues.
Jet lag
Jet lag is a temporary disruption in circadian rhythms that occurs when you travel across time zones. Symptoms include daytime sleepiness, fatigue, headache, stomach problems, and insomnia. The symptoms typically appear within a day or two after flying across two or more time zones. The longer the flight, the more pronounced the symptoms. The direction of flight also makes a difference. Flying east tends to cause worse jet lag than flying west.
In general, it usually takes one day per time zone crossed to adjust to the local time. So if you flew from Los Angeles to New York, crossing three time zones, your jet lag should be gone within three days. However, jet lag can be worse if you:
lost sleep during travel
are under a lot of stress drink too much alcohol or caffeine
didn’t move around enough during your flight.
Shift work
Shift work sleep disorder is a circadian rhythm sleep disorder that occurs when your work schedule and your biological clock are out of sync. In our 24-hour society, many workers have to work night shifts, early morning shifts, or rotating shifts. These schedules force you to work when your body is telling you to go to sleep, and sleep when your body is signaling you to wake.
While some people adjust better than others to the demands of shift work, most shift workers get less quality sleep than their daytime counterparts. As a result of sleep deprivation, many shift workers struggle with sleepiness and mental lethargy on the job. This cuts into their productivity and puts them at risk of injury.
There are a numbers of things you can do to reduce the impact of shift work on sleep:
Minimize the frequency of shift changes
When changing shifts, request a shift that’s later, rather than earlier (it’s easier to adjust forward in time, rather than backward)
Use bright lights at work and take regular breaks
Take melatonin when it’s time for you to sleep
Create a dark bedroom environment (for example, you may want to invest in black-out shades or heavy curtains that block the daylight).
Delayed sleep phase disorder
Delayed sleep phase disorder is a sleep disorder in which your 24-hour cycle of sleep and wakefulness—your biological clock—is significantly delayed. As a result, you go to sleep and wake up much later than other people. For example, you may not get sleepy until 4 a.m., at which time you go to bed and sleep soundly until noon, or at least you would if your daytime responsibilities didn’t interfere. Delayed sleep phase disorder makes it difficult for you to keep normal hours—to make it to morning classes, get the kids to school on time, or keep a 9-to-5 job.
It’s important to note that this sleeping problem is more than just a preference for staying up late or being a night owl. People with delayed sleep phase disorder are unable to get to sleep earlier than 2 to 6 a.m. no matter how hard they try. They struggle to go to sleep and get up at socially acceptable times. But when allowed to keep their own hours (such as during a school break or holiday), they fall into a regular sleep schedule.
Delayed sleep phase disorder is most common in teenagers, and many teens will eventually grow out of it. For those who continue to struggle with a biological clock that is out of sync, treatments such as light therapy and chronotherapy can help. To learn more, schedule an appointment with a sleep doctor or local sleep clinic.
Self-help for sleeping problems and sleep disorders
While some sleep disorders may require a visit to the sleep doctor, you can improve many sleeping problems on your own. The first step to overcoming a sleep problem is identifying and carefully tracking your symptoms and sleep patterns.
Keep a sleep diary
A sleep diary is an incredibly useful tool for identifying sleep disorders and problems and pinpointing both day and nighttime habits that may be contributing to your difficulties. Keeping a record of your sleep patterns and problems will also prove helpful if you eventually find it necessary to see a sleep doctor.
Your sleep diary should include:
what time you went to bed and woke up
total sleep hours and perceived quality of your sleep
a record of time you spent awake and what you did (“stayed in bed with eyes closed,” for example, or “got up, had a glass of milk, and meditated.”)
types and amount of food, liquids, caffeine, or alcohol you consumed before bed, and times of consumption
your feelings and moods before bed (e.g. happiness, sadness, stress, anxiety)
any drugs or medications taken, including dose and time of consumption
The details can be important, revealing that your certain behaviors are ruining your chance for a good night’s sleep. After keeping the diary for a week, for example, you might notice that when you have more than one glass of wine in the evening, you wake up during the night.
Improve your sleep hygiene and daytime habits
Regardless of your sleep problem, a consistent sleep routine and improved sleep habits will translate into better sleep over the long term. You can address many common sleep problems through lifestyle changes and improved sleep hygiene. For example, you may find that when you start exercising regularly, your sleep is much more refreshing. The key is to experiment. Use your sleep diary as a jumping off point.
Try the following simple changes to your daytime and pre-bedtime routine:
Keep a regular sleep schedule, going to sleep and getting up at the same time each day (including the weekends)
Set aside enough time for sleep (most people need at least 8 hours each night in order to feel good and be productive)
Make sure your bedroom is dark, cool, and quiet.
Turn off your TV, smartphone, and computer a few hours before your bedtime. The type of light their screens emit are activating to your brain and interfere with your body’s internal clock.
Do sleeping pills help?
When taken for a brief period of time and under the supervision of your doctor, sleeping pills may help your sleep problems. However, they are just a temporary solution. Insomnia can’t be cured with sleeping pills. In fact, sleeping pills can often make insomnia worse in the long run. Therefore, it’s best to limit sleeping pills to situations where a person’s health or safety is threatened.
In general, sleeping pills and sleep medications are most effective when used sparingly for short-term situations, such as traveling across many time zones or recovering from a medical procedure. If medications are used over the long term, they are best used “as needed” instead of on a daily basis to avoid dependence and tolerance.
Safety guidelines for sleeping pills
Only take a sleeping pill when you will have enough time to get a full 7 to 8 hours of sleep.Otherwise, you may be drowsy the next day.
Read the package insert that comes with your medication. Pay careful attention to the potential side effects, dosage instructions, and list of food and substances to avoid.
Never mix alcohol and sleeping pills. Not only does alcohol disrupt sleep, it can interact dangerously with prescription and over-the-counter sleep medications.
Never drive a car or operate machinery after taking a sleeping pill. Especially when you first start taking a new sleep aid, as you may not know how it will affect you.
Sleep disorders and other sleep problems cause more than just sleepiness. A lack of quality sleep has a negative impact on your energy, emotional balance, productivity, and health. The good news? You don’t have to live with sleeping problems. Read on to learn about the signs and symptoms of common sleep disorders, what you can do to help yourself, and when to call the sleep doctor.
Understanding sleep disorders and sleeping problems.
If you’re having trouble sleeping, you’re in good company. According to the National Commission on Sleep Disorders Research, at least 40 million Americans suffer from chronic, long-term sleep disorders and another 20 to 30 million experience occasional sleep problems.
Unfortunately, even minimal sleep loss takes a toll on your mood, energy, efficiency, and ability to handle stress. Ignoring sleep problems and disorders can lead to poor health, accidents, impaired job performance, and relationship stress. If you want to feel your best, stay healthy, and perform up to your potential, sleep is a necessity, not a luxury.
It’s not normal to feel sleepy during the day, to have problems getting to sleep at night, or to wake up feeling unrefreshed. But even if you’ve struggled with sleep problems for so long that it does seem normal, you can learn to sleep better. You can start by tracking your symptoms and sleep patterns, and then making healthy changes to your daytime habits and bedtime routine. If self-help doesn’t do the trick, you can turn to sleep specialists who are trained in sleep medicine. Together, you can identify the underlying causes of your sleeping problem and find ways to improve your sleep and quality of life.
Signs and symptoms of sleep disorders and sleeping problems
Everyone experiences occasional sleep problems. So how do you tell whether your sleeping problem is just a minor, passing annoyance or a sign of a more serious sleep disorder?
Start by scrutinizing your symptoms, looking especially for the telltale daytime signs of sleep deprivation. If you are experiencing any of the following symptoms on a regular basis, you may be dealing with a sleep disorder.
nsomnia: The most common type of sleep disorder
Insomnia, the inability to get to sleep or sleep well at night, is an all-too common sleeping problem—in fact, it’s the most common sleep complaint. Insomnia can be caused by a wide variety of things including stress, jet lag, a health condition, the medications you take, or even the amount of coffee you drink. Insomnia can also be caused by other sleep disorders or mental health conditions such as anxiety and depression.
Common signs and symptoms of insomnia include:
Difficulty falling asleep at night or getting back to sleep after waking during the night.
Waking up frequently during the night.
Your sleep is light, fragmented, or unrefreshing.
You need to take something (sleeping pills, nightcap, supplements) in order to get to sleep.
Other common types of sleep disorders
In addition to insomnia, the most common sleep disorders are sleep apnea, restless legs syndrome (RLS), and narcolepsy.
Sleep apnea
Sleep apnea is a common sleep disorder in which your breathing temporarily stops during sleep due to blockage of the upper airways. These pauses in breathing interrupt your sleep, leading to many awakenings each hour. While most people with sleep apnea don’t remember these awakenings, they feel the effects in other ways, such as exhaustion during the day, irritability and depression, and decreased productivity.
Sleep apnea is a serious, and potentially life-threatening, sleep disorder. If you suspect that you or a loved one may have sleep apnea, see a doctor right away. Sleep apnea can be successfully treated with Continuous Positive Airway Pressure (CPAP), a mask-like device that delivers a stream of air while you sleep. Losing weight, elevating the head of the bed, and sleeping on your side can also help in cases of mild to moderate sleep apnea.
Symptoms of sleep apnea include:
Loud, chronic snoring
Frequent pauses in breathing during sleep
Gasping, snorting, or choking during sleep
Feeling unrefreshed after waking and sleepy during the day, no matter how much time you spent in bed
Waking up with shortness of breath, chest pains, headaches, nasal congestion, or a dry throat.
Restless legs syndrome
Restless legs syndrome (RLS) is a sleep disorder that causes an almost irresistible urge to move your legs (or arms). The urge to move occurs when you’re resting or lying down and is usually due to uncomfortable, tingly, aching, or creeping sensations.
Common signs and symptoms of restless legs syndrome include:
Uncomfortable sensations deep within the legs, accompanied by a strong urge to move them.
The leg sensations are triggered by rest and get worse at night.
The uncomfortable sensations temporarily get better when you move, stretch, or massage your legs.
Repetitive cramping or jerking of the legs during sleep.
Narcolepsy
Narcolepsy is a sleep disorder that involves excessive, uncontrollable daytime sleepiness. It is caused by a dysfunction of the brain mechanism that controls sleeping and waking. If you have narcolepsy, you may have “sleep attacks” while in the middle of talking, working, or even driving.
Common signs and symptoms of narcolepsy include:
Seeing or hearing things when you’re drowsy or starting to dream before you’re fully asleep.
Suddenly feeling weak or losing control of your muscles when you’re laughing, angry, or experiencing other strong emotions.
Dreaming right away after going to sleep or having intense dreams
Feeling paralyzed and unable to move when you’re waking up or dozing off..
Circadian rhythm sleep disorders
We all have an internal biological clock that regulates our 24-hour sleep-wake cycle, also known as ourcircadian rhythms. Light is the primary cue that influences circadian rhythms. When the sun comes up in the morning, the brain tells the body that it’s time to wake up. At night, when there is less light, your brain triggers the release of melatonin, a hormone that makes you sleepy.
When circadian rhythms are disrupted or thrown off, you may feel groggy, disoriented, and sleepy at inconvenient times. Circadian rhythms have been linked to a variety or sleeping problems and sleep disorders, including insomnia, jet lag, and shift work sleep difficulties. Abnormal circadian rhythms have also been implicated in depression, bipolar disorder, and seasonal affective disorder, or the winter blues.
Jet lag
Jet lag is a temporary disruption in circadian rhythms that occurs when you travel across time zones. Symptoms include daytime sleepiness, fatigue, headache, stomach problems, and insomnia. The symptoms typically appear within a day or two after flying across two or more time zones. The longer the flight, the more pronounced the symptoms. The direction of flight also makes a difference. Flying east tends to cause worse jet lag than flying west.
In general, it usually takes one day per time zone crossed to adjust to the local time. So if you flew from Los Angeles to New York, crossing three time zones, your jet lag should be gone within three days. However, jet lag can be worse if you:
lost sleep during travel
are under a lot of stress drink too much alcohol or caffeine
didn’t move around enough during your flight.
Shift work
Shift work sleep disorder is a circadian rhythm sleep disorder that occurs when your work schedule and your biological clock are out of sync. In our 24-hour society, many workers have to work night shifts, early morning shifts, or rotating shifts. These schedules force you to work when your body is telling you to go to sleep, and sleep when your body is signaling you to wake.
While some people adjust better than others to the demands of shift work, most shift workers get less quality sleep than their daytime counterparts. As a result of sleep deprivation, many shift workers struggle with sleepiness and mental lethargy on the job. This cuts into their productivity and puts them at risk of injury.
There are a numbers of things you can do to reduce the impact of shift work on sleep:
Minimize the frequency of shift changes
When changing shifts, request a shift that’s later, rather than earlier (it’s easier to adjust forward in time, rather than backward)
Use bright lights at work and take regular breaks
Take melatonin when it’s time for you to sleep
Create a dark bedroom environment (for example, you may want to invest in black-out shades or heavy curtains that block the daylight).
Delayed sleep phase disorder
Delayed sleep phase disorder is a sleep disorder in which your 24-hour cycle of sleep and wakefulness—your biological clock—is significantly delayed. As a result, you go to sleep and wake up much later than other people. For example, you may not get sleepy until 4 a.m., at which time you go to bed and sleep soundly until noon, or at least you would if your daytime responsibilities didn’t interfere. Delayed sleep phase disorder makes it difficult for you to keep normal hours—to make it to morning classes, get the kids to school on time, or keep a 9-to-5 job.
It’s important to note that this sleeping problem is more than just a preference for staying up late or being a night owl. People with delayed sleep phase disorder are unable to get to sleep earlier than 2 to 6 a.m. no matter how hard they try. They struggle to go to sleep and get up at socially acceptable times. But when allowed to keep their own hours (such as during a school break or holiday), they fall into a regular sleep schedule.
Delayed sleep phase disorder is most common in teenagers, and many teens will eventually grow out of it. For those who continue to struggle with a biological clock that is out of sync, treatments such as light therapy and chronotherapy can help. To learn more, schedule an appointment with a sleep doctor or local sleep clinic.
Self-help for sleeping problems and sleep disorders
While some sleep disorders may require a visit to the sleep doctor, you can improve many sleeping problems on your own. The first step to overcoming a sleep problem is identifying and carefully tracking your symptoms and sleep patterns.
Keep a sleep diary
A sleep diary is an incredibly useful tool for identifying sleep disorders and problems and pinpointing both day and nighttime habits that may be contributing to your difficulties. Keeping a record of your sleep patterns and problems will also prove helpful if you eventually find it necessary to see a sleep doctor.
Your sleep diary should include:
what time you went to bed and woke up
total sleep hours and perceived quality of your sleep
a record of time you spent awake and what you did (“stayed in bed with eyes closed,” for example, or “got up, had a glass of milk, and meditated.”)
types and amount of food, liquids, caffeine, or alcohol you consumed before bed, and times of consumption
your feelings and moods before bed (e.g. happiness, sadness, stress, anxiety)
any drugs or medications taken, including dose and time of consumption
The details can be important, revealing that your certain behaviors are ruining your chance for a good night’s sleep. After keeping the diary for a week, for example, you might notice that when you have more than one glass of wine in the evening, you wake up during the night.
Improve your sleep hygiene and daytime habits
Regardless of your sleep problem, a consistent sleep routine and improved sleep habits will translate into better sleep over the long term. You can address many common sleep problems through lifestyle changes and improved sleep hygiene. For example, you may find that when you start exercising regularly, your sleep is much more refreshing. The key is to experiment. Use your sleep diary as a jumping off point.
Try the following simple changes to your daytime and pre-bedtime routine:
Keep a regular sleep schedule, going to sleep and getting up at the same time each day (including the weekends)
Set aside enough time for sleep (most people need at least 8 hours each night in order to feel good and be productive)
Make sure your bedroom is dark, cool, and quiet.
Turn off your TV, smartphone, and computer a few hours before your bedtime. The type of light their screens emit are activating to your brain and interfere with your body’s internal clock.
Do sleeping pills help?
When taken for a brief period of time and under the supervision of your doctor, sleeping pills may help your sleep problems. However, they are just a temporary solution. Insomnia can’t be cured with sleeping pills. In fact, sleeping pills can often make insomnia worse in the long run. Therefore, it’s best to limit sleeping pills to situations where a person’s health or safety is threatened.
In general, sleeping pills and sleep medications are most effective when used sparingly for short-term situations, such as traveling across many time zones or recovering from a medical procedure. If medications are used over the long term, they are best used “as needed” instead of on a daily basis to avoid dependence and tolerance.
Safety guidelines for sleeping pills
Only take a sleeping pill when you will have enough time to get a full 7 to 8 hours of sleep.Otherwise, you may be drowsy the next day.
Read the package insert that comes with your medication. Pay careful attention to the potential side effects, dosage instructions, and list of food and substances to avoid.
Never mix alcohol and sleeping pills. Not only does alcohol disrupt sleep, it can interact dangerously with prescription and over-the-counter sleep medications.
Never drive a car or operate machinery after taking a sleeping pill. Especially when you first start taking a new sleep aid, as you may not know how it will affect you.
Saturday, June 25, 2011
Cold
Cold (common cold)
Reviewed by Dr Stuart Crisp, consultant paediatrician
What is a cold?
Many symptoms of a cold can also be soothed by warm drinks.
A cold is a contagious viral disease that infects the soft lining (mucous membrane) of the nose.
There are more than 100 different viruses that can result in a cold. The characteristic symptom is a runny nose.
Usually, it's a mild condition, with recovery taking place within about a week. But sometimes the same symptoms can be more serious – like influenza.
It's most common during the cold winter months and affects children and adults of all ages. Most people will catch a cold two to four times a year.
How do we catch a cold?
A person's contagious from the day before the illness breaks out, until one to three days after they feel better. The infection is spread by airborne droplets, when the sufferer coughs or sneezes.
It can also be spread by hand, if someone has the virus on their hands and then puts them close to their eyes or nose. This is possibly the most common way of catching a cold.
What are the symptoms of a cold?
A sore throat.
There may be pain on swallowing.
Sneezing.
The nose begins to run, with a water-like secretion that gradually becomes thicker and more yellow.
As the mucous membrane of the nose swells, it may be hard to breathe through the nose.
An aching feeling in the ears.
Headache.
Coughing.
A feeling of being unwell.
A high temperature. Children are more likely to run a temperature than adults.
What can you do to avoid catching a cold?
If possible, stay away from people with colds.
Avoid crowded places, where the risk of infection is greater.
Do not touch your nose or eyes after being in physical contact with somebody that has a cold.
Wash your hands thoroughly, especially after blowing your nose.
Keep rooms well aired.
How does the doctor make a diagnosis?
Consultations with a doctor are unnecessary, unless the cold is severe.
Outlook
Usually a common cold causes no serious trouble, and symptoms will clear up in one to two weeks.
Possible complications include inflammation of the eyes, sinusitis, inflammation of the middle ear, tonsillitis, and pneumonia.
The reason for these complications may be that a bacterium infects the irritated mucous membrane.
How do you treat a cold ?
There's no effective way of treating an ordinary cold to make it go away quicker. If the sufferer has no other diseases than the common cold, and it goes away in one to two weeks, there's no reason to see a doctor. Since a cold is caused by a virus, antibiotics are not appropriate.
Make sure you drink plenty of non-alcoholic fluids, ideally water – this is especially important for children. Many symptoms can also be soothed by warm drinks.
Sleep with the head on a high pillow.
There's no need to reduce daily activities. But you should expect to become tired more easily. Children with a cold should be allowed to get plenty of rest.
Avoid smoking. It irritates the mucous membrane of the nose further.
A blocked nose and chesty cough can be eased by using steam inhalations, which help to loosen mucus. Sit with your head over a bowl of hot water, place a towel over your head, close your eyes and breathe deeply to inhale the steam. This isn't recommended for children because of the risk of scalding.
Symptoms such as cough, sore throat, nasal congestion and headache can be relieved by a variety of over-the-counter medicines. Nasal decongestants may ease breathing. You can get advice from a pharmacist about which are most suitable for you and your symptoms.
Coughs and colds in children will usually go away on their own in a few days. Over-the-counter cough and cold remedies are no longer recommended for children under six years of age because there's no evidence that they work – and they can potentially cause side-effects, such as allergic reactions, effects on sleep or hallucinations. If your child seems uncomfortable or has a fever, you can give them paracetamol or ibuprofen to relieve pain and lower their temperature. If they have a cough, you can give them a simple soothing cough syrup containing glycerol, honey or lemon. For children over six years of age, other medicines are available from pharmacies – ask your pharmacist for advice. Any medicine should be administered carefully using the spoon or measuring device supplied to ensure the maximum dose is not exceeded.
For young babies who are having difficulty feeding due to a stuffy nose, saline nasal drops, available from pharmacies, can be helpful to thin and clear nasal secretions. Vapour rubs and inhalant decongestants, which can be applied to a child’s clothing, can also be used to provide relief from a stuffy nose. You should never apply these directly underneath or inside the child's nose.
You should avoid using more than one cough and cold medicine at the same time, particularly when treating children's symptoms. Different medicines may contain the same active ingredient(s), and using more than one may lead to you exceeding the maximum recommended dose(s). Ask your pharmacist for more advice.
Throw away paper tissues after use to prevent the spread of infection.
Based on a text by Dr Hanne Korsholm, GP
Reviewed by Dr Stuart Crisp, consultant paediatrician
What is a cold?
Many symptoms of a cold can also be soothed by warm drinks.
A cold is a contagious viral disease that infects the soft lining (mucous membrane) of the nose.
There are more than 100 different viruses that can result in a cold. The characteristic symptom is a runny nose.
Usually, it's a mild condition, with recovery taking place within about a week. But sometimes the same symptoms can be more serious – like influenza.
It's most common during the cold winter months and affects children and adults of all ages. Most people will catch a cold two to four times a year.
How do we catch a cold?
A person's contagious from the day before the illness breaks out, until one to three days after they feel better. The infection is spread by airborne droplets, when the sufferer coughs or sneezes.
It can also be spread by hand, if someone has the virus on their hands and then puts them close to their eyes or nose. This is possibly the most common way of catching a cold.
What are the symptoms of a cold?
A sore throat.
There may be pain on swallowing.
Sneezing.
The nose begins to run, with a water-like secretion that gradually becomes thicker and more yellow.
As the mucous membrane of the nose swells, it may be hard to breathe through the nose.
An aching feeling in the ears.
Headache.
Coughing.
A feeling of being unwell.
A high temperature. Children are more likely to run a temperature than adults.
What can you do to avoid catching a cold?
If possible, stay away from people with colds.
Avoid crowded places, where the risk of infection is greater.
Do not touch your nose or eyes after being in physical contact with somebody that has a cold.
Wash your hands thoroughly, especially after blowing your nose.
Keep rooms well aired.
How does the doctor make a diagnosis?
Consultations with a doctor are unnecessary, unless the cold is severe.
Outlook
Usually a common cold causes no serious trouble, and symptoms will clear up in one to two weeks.
Possible complications include inflammation of the eyes, sinusitis, inflammation of the middle ear, tonsillitis, and pneumonia.
The reason for these complications may be that a bacterium infects the irritated mucous membrane.
How do you treat a cold ?
There's no effective way of treating an ordinary cold to make it go away quicker. If the sufferer has no other diseases than the common cold, and it goes away in one to two weeks, there's no reason to see a doctor. Since a cold is caused by a virus, antibiotics are not appropriate.
Make sure you drink plenty of non-alcoholic fluids, ideally water – this is especially important for children. Many symptoms can also be soothed by warm drinks.
Sleep with the head on a high pillow.
There's no need to reduce daily activities. But you should expect to become tired more easily. Children with a cold should be allowed to get plenty of rest.
Avoid smoking. It irritates the mucous membrane of the nose further.
A blocked nose and chesty cough can be eased by using steam inhalations, which help to loosen mucus. Sit with your head over a bowl of hot water, place a towel over your head, close your eyes and breathe deeply to inhale the steam. This isn't recommended for children because of the risk of scalding.
Symptoms such as cough, sore throat, nasal congestion and headache can be relieved by a variety of over-the-counter medicines. Nasal decongestants may ease breathing. You can get advice from a pharmacist about which are most suitable for you and your symptoms.
Coughs and colds in children will usually go away on their own in a few days. Over-the-counter cough and cold remedies are no longer recommended for children under six years of age because there's no evidence that they work – and they can potentially cause side-effects, such as allergic reactions, effects on sleep or hallucinations. If your child seems uncomfortable or has a fever, you can give them paracetamol or ibuprofen to relieve pain and lower their temperature. If they have a cough, you can give them a simple soothing cough syrup containing glycerol, honey or lemon. For children over six years of age, other medicines are available from pharmacies – ask your pharmacist for advice. Any medicine should be administered carefully using the spoon or measuring device supplied to ensure the maximum dose is not exceeded.
For young babies who are having difficulty feeding due to a stuffy nose, saline nasal drops, available from pharmacies, can be helpful to thin and clear nasal secretions. Vapour rubs and inhalant decongestants, which can be applied to a child’s clothing, can also be used to provide relief from a stuffy nose. You should never apply these directly underneath or inside the child's nose.
You should avoid using more than one cough and cold medicine at the same time, particularly when treating children's symptoms. Different medicines may contain the same active ingredient(s), and using more than one may lead to you exceeding the maximum recommended dose(s). Ask your pharmacist for more advice.
Throw away paper tissues after use to prevent the spread of infection.
Based on a text by Dr Hanne Korsholm, GP
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