MedicinesCategoriesUncategorized

10 Types of Meds That Can Cause Insomnia

Having trouble getting a good night's sleep? One of these drugs might be the problem

The older you are, the more likely you are to have insomnia — a disorder that can make it hard to fall asleep, stay asleep or both. Older adults wake up more frequently during the night, wake up earlier and are more likely to report feeling unrested on awakening.

Older people are also more likely to have medical conditions that can cause pain or discomfort that disturbs their sleep. (Some studies, in fact, have found no significant increase in insomnia in older adults who are healthy.) These conditions include gastrointestinal distress, frequent urination, lung disease and heart conditions. Neurological disorders, such as restless legs syndrome (RLS), Parkinson’s disease and Alzheimer’s disease, can also affect sleep patterns.

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Tired of tossing and turning? The medication you're taking could be to blame.

Insomnia not only saps your energy and affects your mood, but also can put your health, work performance and quality of life on a downward spiral. Insomnia can be short-term (up to three weeks) or long-term (four weeks or more). Sleep deprivation can lead to irritability, depression, and memory and attention problems. It also has been linked with diabetes, obesity and heart disease, in addition to increased risk of automobile-related accidents and falls.

The Top 10

Here are 10 types of medications that can cause insomnia. If you’re taking any of them and having sleep problems, you should talk with your doctor or pharmacist about adjusting the dosage, changing to another type of medication, or trying an alternative treatment or therapy.

Meds That May Cause Insomnia

1. Alpha-blockers
2. Beta-blockers
3. Corticosteroids
4. SSRI antidepressants
5. ACE inhibitors
6. ARBs
7. Cholinesterase inhibitors
8. H1 antagonists
9. Glucosamine/chondroitin
10. Statins

1. Alpha-blockers

Why they’re prescribed: Alpha-blockers are used to treat a variety of conditions, including high blood pressure (hypertension), benign prostatic hyperplasia (BPH) and Raynaud’s disease. These drugs relax certain muscles and help keep small blood vessels open. By keeping the hormone norepinephrine (noradrenaline) from tightening the muscles in the walls of smaller arteries and veins, they improve blood flow and lower blood pressure. Because alpha-blockers also relax other muscles throughout the body, they can help improve urine flow in older men with prostate problems.

Examples: alfuzosin (Uroxatral), doxazosin (Cardura), prazosin (Minipress), silodosin (Rapaflo), terazosin (Hytrin) and tamsulosin (Flomax).

How they can cause insomnia: Alpha-blockers are linked to decreased REM (rapid eye movement) sleep — the stage of sleep when people dream — and daytime sedation or sleepiness. The proportion of REM sleep drops markedly in old age, and people deprived of REM sleep can experience memory problems.

Alternatives: For older people, benzothiazepine calcium channel blockers, another form of blood pressure medication, are often safer and more effective than alpha-blockers. If the alpha-blocker has been prescribed to treat BPH, talk with your doctor about the possibility of switching to a 5-alpha-reductase inhibitor such as dutasteride (Avodart) or finasteride (Proscar), which are safer and generally better tolerated by older patients.

2. Beta-blockers

Why they’re prescribed: Beta-blockers are typically prescribed to treat hypertension (high blood pressure) and arrhythmias (abnormal heart rhythms). These drugs slow the heart rate and lower blood pressure by blocking the effect of the hormone adrenaline. Beta-blockers are also used to treat angina, migraines, tremors and, in eyedrop form, certain kinds of glaucoma.

Examples: atenolol (Tenormin), carvedilol (Coreg), metoprolol (Lopressor, Toprol), propranolol (Inderal), sotalol (Betapace), timolol (Timoptic) and some other drugs whose chemical names end with “-olol.”

How they can cause insomnia: Beta-blockers have long been associated with sleep disturbances, including awakenings at night and nightmares. They are thought to do this by inhibiting the nighttime secretion of melatonin, a hormone involved in regulating both sleep and the body’s circadian clock. Low levels of melatonin have sometimes been observed in chronic insomnia.

Alternatives: For older people, benzothiazepine calcium channel blockers, another form of blood pressure medication, are often safer and more effective than beta-blockers.

A nightly dose of melatonin may also help. A small study published in the journal Sleep in 2012 found that patients on beta-blockers who also took melatonin fell asleep sooner, had more restful sleep, and slept longer — an extra 36 minutes a night, on average — than patients taking an inactive placebo. (This was determined with polysomnography, an overnight sleep test that records brain waves, muscle tone, heart rate and eye movements.)

3. Corticosteroids

Why they’re prescribed: Corticosteroids are used to treat inflammation of the blood vessels and muscles as well as rheumatoid arthritis, lupus, Sjögren’s syndrome, gout and allergic reactions.

Examples: cortisone, methylprednisolone (Medrol), prednisone (sold under many brand names, such as Deltasone and Sterapred) and triamcinolone.

How they can cause insomnia: People often ask why a drug that reduces inflammation would keep them awake. The answer lies in the adrenal glands, which are responsible for regulating the body’s fight-or-flight response. Too much stress can keep the body awake and the mind stimulated by exhausting the adrenal glands; corticosteroids can do the same thing, wreaking havoc on all the systems that allow you to relax and sleep, causing insomnia and unpleasant dreams.

Alternatives: Ask your doctor or pharmacist whether you can take your medication in a single dose early in the day.

4. SSRI antidepressants

Why they’re prescribed: SSRIs (selective serotonin-reuptake inhibitors) are used to treat symptoms of moderate to severe depression. SSRIs block the reabsorption (reuptake) of the neurotransmitter serotonin in the brain, which may help brain cells send and receive chemical messages, easing depression. They’re called selective because they seem to primarily affect serotonin, not other neurotransmitters.

Examples: citalopram (Celexa), escitalopram (Lexapro), fluoxetine (Prozac, Sarafem), fluvoxamine (Luvox), paroxetine (Paxil, Pexeva) and sertraline (Zoloft).

How they can cause insomnia: Just as it isn’t known exactly how SSRIs work, it isn’t known exactly how these drugs interfere with sleep. Studies have shown, however, that SSRIs cause agitation, insomnia, mild tremor and impulsivity in 10 percent to 20 percent of the people who take them.

Although about half of people who take SSRIs say that the drugs make them feel better, many continue to struggle with symptoms that can make life miserable, especially insomnia. We know this from researchers at the University of Texas Southwestern Medical Center in Dallas, who combed through data from the STAR*D trial, the largest and longest study ever done on depression treatment, and published their findings in 2011. Almost all of the subjects in the Star*D trial, which was funded by the National Institute of Mental Health, said they continued to have problems with insomnia, with 81 percent reporting being unable to sleep in the middle of the night.

Alternatives: If you are experiencing anxiety or insomnia while on an SSRI (or any other antidepressant, for that matter), it’s important to tell your prescribing doctor right away. Sleeplessness — in itself a marker of depression — can make you even more depressed.

Because antidepressants vary in their side effects, a change in dosage or switching to another medication may help you feel better without causing insomnia or other sleep disturbances. A selective serotonin/norepinephrine reuptake inhibitor (SSRI/SNRI), a newer-generation antidepressant, offers some advantages in improving relaxation and sleep. Of the three drugs in this category (clomipramine, duloxetine and venlafaxine), I find venlafaxine to have the least adverse side effects in older patients and to be easier to dose to a therapeutic level.

Many people find that cognitive behavior therapy works just as well as medication. (Cognitive therapy aims to help people overcome their difficulties by changing their thinking, behavior and emotional responses.) Others report success with such approaches as acupuncture, exercise, changes in diet, meditation, relaxation therapy and the like.

5. ACE inhibitors

Why they’re prescribed: Angiotensin-converting enzyme (ACE) inhibitors are used to treat high blood pressure, congestive heart failure and other conditions. These drugs help relax blood vessels by preventing the body from producing angiotensin II, a hormone that causes blood vessels to narrow and, in turn, blood pressure to rise.

Examples of ACE inhibitors include: benazepril (Lotensin), captopril (Capoten), enalapril (Vasotec), fosinopril (Monopril), lisinopril (Prinivil, Zestril), moexipril (Univasc), perindopril (Aceon), quinapril (Accupril), ramipril (Altace) and trandolapril (Mavik).

How they can cause insomnia: ACE inhibitors boost the body’s levels of bradykinin, a peptide that enlarges blood vessels. Bradykinin is thought to be the cause of the hacking, dry cough that up to a third of all patients who take an ACE inhibitor develop. This chronic, round-the-clock cough can be severe enough to keep anyone awake. ACE inhibitors can also cause potassium to build up in the body (another type of electrolyte imbalance) and lead to diarrhea, as well as leg cramps and achy joints, bones and muscles — all of which can disturb normal sleep.

Alternatives: If you’re taking an ACE inhibitor for a cardiovascular problem, talk with your doctor or pharmacist about possibly switching to a benzothiazepine calcium channel blocker, another form of blood-pressure medication that is often better tolerated by older adults. This is especially important for African Americans and Asian Americans, who, because of differences in their renin-angiotensin systems, have much higher incidences of adverse side effects.

If your condition is accompanied by fluid retention, your doctor may consider adding a low dose of a long-acting loop diuretic, such as torsemide.

6. Angiotensin II-receptor blockers (ARBs)

Why they’re prescribed: ARBs are often used to treat coronary artery disease or heart failure in patients who can’t tolerate ACE inhibitors or who have type 2 diabetes or kidney disease from diabetes. Instead of blocking the body’s production of angiotensin II, ARBs prevent it from exerting its blood vessel-constricting effects.

Examples of ARBs include: candesartan (Atacand), irbesartan (Avapro), losartan (Cozaar), telmisartan (Micardis) and valsartan (Diovan).

How they can cause insomnia: Like ACE inhibitors, ARBs frequently lead to potassium overload in the body, causing diarrhea as well as leg cramps and achy joints, bones and muscles — all of which can disturb normal sleep.

Alternatives: As with ACE inhibitors, I’d recommend you consult with your health care provider about the advisability of switching to a benzothiazepine calcium channel blocker, which is often better tolerated by older adults. This is especially important for African Americans and Asian Americans, who because of differences in their renin-angiotensin systems, have much higher incidences of adverse side effects.

A low dose of a long-acting loop diuretic such as torsemide may also be desirable.

7. Cholinesterase inhibitors

Why they’re prescribed: Cholinesterase inhibitors are commonly used to treat memory loss and mental changes in individuals with Alzheimer’s disease and other types of dementia.

Examples: donepezil (Aricept), galantamine (Razadyne) and rivastigmine (Exelon). The main side effects of these drugs include diarrhea, nausea and sleep disturbances.

How they can cause insomnia: These drugs are thought to work by inhibiting the enzyme in the body that breaks down acetylcholine (a neurotransmitter that’s important for alertness, memory, thought and judgment) and thus boosting the amount available to brain cells. This, in theory, slows the patient’s loss of memory and helps him or her perform daily activities with fewer problems. But blocking the breakdown of acetylcholine — which is everywhere in the body, not just in the brain — can interfere with all kinds of involuntary body processes and movements, including those related to sleep.

In addition to insomnia and abnormal dreams, the identified side effects of cholinesterase inhibitors include serious changes in heart rhythm, diarrhea, nausea and vomiting as well as leg cramps and muscle spasms — all of which can interfere with normal sleep patterns.

Alternatives: It’s important to remember that cholinesterase inhibitors cannot reverse Alzheimer’s disease or slow the underlying destruction of nerve cells. And because the Alzheimer’s-afflicted brain produces less acetycholine as the disease progresses, all medications in this class eventually lose whatever effectiveness they may be presumed to have.

For these reasons, it may be worthwhile to talk with your doctor (or the doctor treating your loved one) about whether the adverse effects of the drug prescribed outweigh its possible benefits. In my experience, that’s nearly always the case.

8. Second-generation (nonsedating) H1 antagonists

Why they’re prescribed: H1 antagonists, which are in a class of drugs commonly known as antihistamines, inhibit the body’s production of histamine — the chemical that’s released when you have an allergic reaction. Elevated histamine levels cause such common allergic reaction symptoms as itching, sneezing, runny nose, watery eyes, nasal congestion and hives.

Second-generation H1 antagonists, also known as nonsedating antihistamines, do not have the same side effects as first-generation antihistamines, such as diphenhydramine (Benadryl), which suppress the central nervous system, causing severe drowsiness.

Examples of second-generation H1 antagonists include: azelastine (Astelin) nasal spray, cetirizine (Zyrtec), desloratadine (Clarinex), fexofenadine (Allegra), levocetirizine (Xyzal) and loratadine (Claritin).

How they can cause insomnia: In varying degrees, all H1 antagonists block acetylcholine, a nervous system neurotransmitter, and thus can cause anxiety and insomnia.

Alternatives: Since these second-generation antihistamines are typically active in the body for around eight hours, you may find that taking your daily dose in the morning may be all that’s needed to resolve any sleep-related problems it may be causing.

9. Glucosamine and chondroitin

Why they’re used: Glucosamine and chondroitin are dietary supplements that are used to relieve joint pain, improve joint function and lessen inflammation. (Both are found naturally in the human body.) Many arthritis supplements contain glucosamine and chondroitin, both of which are regulated by the Food and Drug Administration as a food rather than a drug.

How they can cause insomnia: Researchers aren’t sure exactly how glucosamine and chondroitin work, but studies identify a range of gastrointestinal side effects, including nausea and diarrhea, as well as headaches and insomnia.

Alternatives: While many people take glucosamine and chondroitin, alone or together, for osteoarthritis, they may not help at all. A recent analysis of many studies of these supplements failed to find evidence that they slow joint destruction or relieve pain.

A 2010 survey of Consumer Reports subscribers found that among those who identified osteoarthritis as one of their most bothersome conditions, yoga and massage were rated twice as helpful as glucosamine and chondroitin.

If you choose to use one or both of these supplements, you should be aware that glucosamine has a longer half-life (the time it’s active in the body) than chondroitin. So if glucosamine is part of your medication regimen, taking your daily dose in the morning should prevent problems with insomnia.

You may also wish to consider asking your doctor for a prescription of tramadol 50mg tablets and taking one with an acetaminophen 325mg tablet two to three times a day. This should work well to relieve pain.

10. Statins

Why they’re prescribed: Statins are used to treat high cholesterol.

The top-selling statins are atorvastatin (Lipitor), lovastatin (Mevacor), rosuvastatin (Crestor) and simvastatin (Zocor).

How they can cause insomnia: The most common side effect of all types of statins is muscle pain, which can keep people who take them awake at night and unable to rest. In the worst cases, the pain caused by statins can be immobilizing.

Studies show that statins can interfere with muscle growth by inhibiting the production of satellite cells in the muscle. Muscle weakness and aches throughout the body can be symptoms of statin-induced rhabdomyolysis, a breakdown of skeletal muscle that causes muscle fibers to be released into the bloodstream, sometimes harming the kidneys.

Researchers have found that fat-soluble statins — which include Lipitor, Mevacor, Vytorin and Zocor — are more likely to cause insomnia or nightmares because they can more easily penetrate cell membranes and make their way across the blood-brain barrier, which protects the brain from chemicals in the blood.

Alternatives: If you’re among the millions of older Americans who haven’t been diagnosed with heart disease but are taking these drugs to lower your slightly elevated cholesterol, ask your doctor or other health care provider about making changes to your diet and getting regular exercise instead of using statins. You also might try lowering your blood levels of homocysteine — which is linked to high cholesterol — by taking a combination of sublingual (under-the-tongue) vitamin B12 (1,000 mcg daily), folic acid (800 mcg daily) and vitamin B6 (200 mg daily).

SleepAndHeart2CategoriesBrand Buzz

How Sleep Deprivation Affects Your Heart

Sleep is essential for a healthy heart. People who don’t sleep enough are at higher risk for cardiovascular disease—regardless of age, weight, smoking and exercise habits. One study that examined data from 3,000 adults over the age of 45 found that those who slept fewer than six hours per night were about twice as likely to have a stroke or heart attack as people who slept six to eight hours per night.

It’s not completely clear why less sleep is detrimental to heart health, but researchers understand that sleeping too little causes disruptions in underlying health conditions and biological processes like glucose metabolism, blood pressure, and inflammation.

sleep heart

REM sleep begins with signals from an area at the base of the brain called the pons. These signals travel to a brain region called the thalamus, which relays them to the cerebral cortex — the outer layer of the brain that is responsible for learning, thinking, and organizing information.

One of the reasons we know how vital sleep is to the heart is that patients with sleep apnea (which causes them to wake frequently throughout the night) often have compromised heart health. This is because without long, deep periods of rest, certain chemicals are activated that keep the body from achieving extended periods in which heart rate and blood pressure are lowered. Over time, this can lead to higher blood pressure during the day and a greater chance of cardiovascular problems. Many studies have shown the relationship between sleep apnea and cardiovascular disease. One found that over an eight-year period, men with severe sleep apnea were 58 percent more likely to develop congestive heart failure than men without the nighttime breathing disorder. But it doesn’t take a severe underlying sleep disorder to see effects on the heart. Poor sleeping (as a result of changing work schedules or poor sleep habits, for example) can put you at risk as well.

Heart health isn’t just a concern for older adults.

Recent research has shown that too little sleep earlier in life could take its toll as well. For example, in one study, adolescents who didn’t sleep well were at greater risk for developing cardiovascular problems. Those teens had higher cholesterol levels, a higher body mass index, larger waist sizes, higher blood pressure, and an increased risk of hypertension. It’s easy to see how these alterations in childhood health could snowball into major concerns later on, and why it’s important to protect sleep at every age.

Reposted from https://sleepfoundation.org/sleep-news/how-sleep-deprivation-affects-your-heart

SleepAndDreamCategoriesBrand Buzz

What Do Your Dreams Say About Your Sleep Quality?

good night’s sleep is far more nuanced than simply putting in your seven to nine hours and calling it a day. Good, healthy sleep means feeling rested upon waking. It means not having chronic bad dreams or nightmares. And it turns out that the difference between a smile-filled slumber and a fearful one isn’t entirely up to chance.

According to a group of French researchers writing in the Journal of Sleep Research, all people dream when they sleep, even people who think they don’t. But is there a correlation between good sleep and good dreams? We partnered with Sleep Number to dig into this and other dream-related questions: Does sleeping well lead to more — or more pleasant — dreams? Does sleeping poorly lead to bad dreams? The answers to each of these queries, we discovered, are yes … and no.

Clinically speaking, a “good night’s sleep” is considered one that consists of seven to nine hours of quality, uninterrupted snooze time — barring the simple activities that wake us during the night like using the restroom, getting a glass of water or even turning over.

The American Academy of Sleep Medicine describes the experience of sleep as unfolding in four phases, culminating in REM (rapid eye movement) sleep. The stages repeat in order every 90 to 110 minutes on average. Stages 1 and 2 are characterized by a progression from light sleep through a gradual slowing of brain waves. Stage 3 is the period of sleep when we’re the most conked out. If you’ve ever had a hard time waking someone up, he or she was probably in this third stage of the sleep cycle. The fourth stage, REM sleep, is when our breathing rate quickens and our eyes move under our eyelids. This is the stage during which most people dream, especially when it occurs in the latter half of the night. We can also dream in the other stages of sleep, but scientists don’t have a good idea of how often or how much.

Good night sleep

What Do Dreams Do for Our Health

Studies show that dreaming is good for us. Rubin Naiman, a sleep and dream expert on the clinical faculty of the Arizona Center for Integrative Medicine, says, “Good dreaming contributes to our psychological well-being by supporting healthy memory, warding off depression, and expanding our ordinary limited consciousness into broader, spiritual realms.” A study at Harvard Medical School concluded that dreaming also helps us consolidate memories and retain information.

In the book The Mind in Sleep, Arthur M. Arkin cites a study in which subjects were deprived of REM sleep intermittently over a period of time. The study concluded that there is a “close association between REM sleep and dream recall” and a “positive correlation between REM density and the subjects’ active involvement in dramatic dreams.” In other words, the longer your REM cycle, the more intense your dreams.

“If you have very poor sleep, you may not even dream at all,” says John S. Antrobus, a professor of psychology and sleep research at the City College of New York, now retired. “But it depends on why you’re not having a good night’s sleep.” According to Antrobus, factors that can lead to poor sleep include consuming alcohol before bed, experiencing stress and having a disturbing day. Other causes include keeping electronics like cell phones, televisions or computers in the bedroom; eating, exercising or consuming caffeine too late; having an uncomfortable bed or sleeping environment; and keeping an inconsistent sleep schedule.

So, “good” sleep — or sack time that includes REM sleep — leads to an active dream life, and in turn an active dream life is good for us. But when it comes to the relationship between getting a good night’s sleep and having good dreams, or remembering our dreams better, the science gets murky.

Healthy dream

What Things Can Impact Our Dreams?

Several factors influence our ability to remember our dreams (also known as lucid dreaming or dream recall) — from age and gender to specific personality traits — but there is no hard evidence explaining why some people remember their dreams better than others. Often, it seems as if we only remember the dreams we were having right before we wake up. Antrobus, the former sleep researcher, explains that this is related to another cycle of brain activation on which the sleep stages rely. “That larger cycle starts before you fall asleep and leaves you feeling sleepy and wanting to go to bed at night,” he says. That cycle winds down in the hour or so before we wake up, when our brains are most active and we’re having more dreams, “and that’s why you tend to remember more of them.”

Timing, in other words, is everything. “A lot of people only remember their dreams if their alarm clock wakes them up right in the middle of it,” adds Dr. Shalini Paruthi, director of the Pediatric Sleep and Research Center at SSM Cardinal Glennon Children’s Hospital in St. Louis, Missouri. A study conducted at the Lyon Neuroscience Research Center in France supported this theory, concluding that “high dream recallers are more reactive to environmental stimuli, awaken more during sleep, and thus better encode dreams in memory than low dream recallers.”

Likewise, there is no evidence-based research as to whether sleep quality affects our ability to remember dreams or control the tenor of dreams. Rather, Paruthi says, “Whatever people are exposed to during the daytime will have an impact on their dreaming at night.”

This is the premise for a technique called imagery rehearsal therapy, which involves visualizing alternate endings to bad dreams 10 to 15 minutes before a person goes to bed each night. “Even thinking about good things to dream as you’re drifting off to sleep can impact [the] dreams that you have that night,” Paruthi explains. “So, you can have a negative impact on your dreams if you’re surrounded or getting exposed to negative things throughout the day. But, on the flip side, you can also have [a] positive impact on your dreams if the last things that you’re thinking about are positive things.”

Deirdre Barrett, author of The Committee of Sleep: How Artists, Scientists and Athletes Use Dreams for Creative Problem-Solving –And How You Can, Too and an assistant clinical professor of psychology at Harvard Medical School, is a firm believer in our ability to influence our own dreams. “The details of how to do it are very different depending on whether you’re trying to induce lucid dreams, whether you’re trying to dream about particular content, or whether you’re trying to dream a solution to a particular personal or objective problem,” she said in an interview with Scientific American.

Whether your goal is to dream about a particular topic or person, change the outcome of your dream, remember your dream, or problem-solve in your dream, Barrett suggests to “first of all think of the problem before bed, and if it lends itself to an image, hold it in your mind and let it be the last thing in your mind before falling asleep.” She also recommends not jumping out of bed right away upon waking up. “Almost half of dream content is lost if you get distracted. Lie there, don’t do anything else. If you don’t recall a dream immediately, see if you feel a particular emotion — the whole dream would come flooding back.”

Things that can impacts our dreams

What Control Do We Have Over How And What We Dream?

Getting a good night’s sleep, Paruthi says, “is the most important thing” we can do to ensure that we dream. First and foremost, that means sleeping in a room that’s dark, quiet and cool (65 to 72 degrees Fahrenheit). Other things we can do to help us sleep better include taking a bath and reading a book before bed; practicing relaxation exercises; avoiding stressful or stimulating activities before sleep; napping early in the day (or not at all); exercising earlier in the day; avoiding alcohol, sugar and large meals before sleep; maintaining a regular sleep schedule; and, as simple as this might sound, going to bed when we’re tired.

While we can’t have 100 percent control over our dreams, there are things we can do to influence them in a positive direction, experts say. Among them: exposure to pleasant smells and sounds while we’re sleeping; avoiding spicy foods; not smoking; eating healthy and exercising regularly; and improving our daytime thought patterns. In simplistic terms, if you want good dreams, sleep well and think happy thoughts.

Just like diet and exercise, sleep is unique to each person and important for optimal health. Sleep Number® beds adjust on each side to your ideal level of firmness, comfort and support— your Sleep Number® setting—for your best possible sleep.

Reposted from http://www.huffingtonpost.com/2015/11/30/dreams-sleep-quality_n_8513908.html

WSD2016CategoriesBrand Buzz

Join Us in Our World Sleep Day 2016 Project!

SleepJournal1 1

In order to sleep better, you must first get to know your sleep habits. We at Rilax advocate a good night’s sleep, and most importantly we advocate healthy sleep habits that are natural and sustainable.

A good night’s sleep could be just a pillow-pat away, and sleep journaling is the best first step we could make towards getting better sleep!

HOW IT WILL WORK:

Step 1:
Send us your name, age, email address and number to let us know you are interested to participate.

Step 2:
We will get in touch with you, and send you a template of our Sleep Journal to help you track your sleep habits.

  • It will only take you a few minutes to answer a few easy questions before bed and when you wake up in the morning, easy-peasy!
  • It’s important that you live your life as normal as possible, and that you don’t change your daily sleep routine while participating in the journal. The objective of this project is simply to observe the sleep habits of different people, and how daily habits affect sleep quality.

Step 3:
At the end of 2 weeks, we will gather the info you have kindly shared with us, and let you know of any key and interesting findings!

We’ll even throw in a few samples of our award-winning, all-natural sleep supplement Rilax for you to try.

If you’ve ever wanted to improve your sleep habits, there’s no time like the present! Join us as a ‘Sleep Journalist’ and let’s talk about sleep!

SleepMythCategoriesBrand Buzz

Top 5 Sleep Myths

Myth1

#Myth1

Everyone Needs 8 Hours of Sleep
Eight is not a magic number. Everyone is different and require different needs. However, it’s about the quality of sleep, not the quantity. You’ll know you’ve got good, quality sleep when you sleep throughout the night and wake up feeling fully recharged the next morning.

Myth2

#Myth2

Some People Only Live With 4 Hours of Sleep At Night, So Do I
Although there are some who survive on little sleep every night, they do not necessarily do better. Too little sleep is bad for health as many health problems are related to sleep. For example, insufficient sleep affects obesity, weight gain, cardiovascular and many other health diseases.

Myth3

#Myth3

You Should “Catch Up” on Your Sleep When You Can
Sleeping in on weekends to make up lost sleep during the weekdays will not help in your regulating sleep routine. In fact, it increases your sleep debt. Bingeing on your sleep will only upset your circadian rhythms and hinders you from getting a refreshing sleep. Your body loves consistencies, so it’s best to sleep and rise the same time every day, including weekends!
Myth4

#Myth4

Snoring Is Common & Definitely Harmless
Although snoring can be harmless for most people, it can be a symptom of a life threatening sleep disorder called sleep apnea. Sleep apnea is characterized as pauses in breathing that prevents air from flowing into or out of the person’s airways. These breathing pauses can increase the risk of cardiovascular disease. Sleep apnea is often accompanied by daytime sleepiness as they are frequently awakened in the middle in the night gasping for air. People having Sleep apnea should consult a doctor as it can be treated.
Myth5

#Myth5

You Need Prescription Drugs If You Cannot Sleep At Night
Although snoring can be harmless for most people, it can be a symptom of a life threatening sleep disorder called sleep apnea. Sleep apnea is characterized as pauses in breathing that prevents air from flowing into or out of the person’s airways. These breathing pauses can increase the risk of cardiovascular disease. Sleep apnea is often accompanied by daytime sleepiness as they are frequently awakened in the middle in the night gasping for air. People having Sleep apnea should consult a doctor as it can be treated.
TroubleSleepingCategoriesBrand Buzz

Are You Having Trouble Sleeping?

Everyone would experience sleep problems at one time or another. These occasional sleep problems could be caused by temporal stress or external factors. A sleep problem is defined by regular occurrence that interferes with everyday life and it is usually link to poor sleep hygiene.

Insufficient quality sleep is a serious problem that can be a threaten lives. Ignoring sleep problems can lead and open doors to many unwanted stress, poor health, emotional imbalance and may interrupt your job performance.

Do you have any of these below?

1. Trouble falling asleep and staying asleep

sleep 1

2. Feeling extremely sleepy during the day

sleep 2

3. Stress at school, at home or at work

sleep 3

4. Fidgety and restless legs when you sleep at night

sleep 4

5. Constantly busy throughout the day and exhausted

sleep 5

6 .Have difficulty concentrating in tasks

sleep 7

7. Falling asleep while driving, sitting still, watching TV or reading

sleep 6

8. Having trouble controlling your emotions

sleep 8

9. Looking tired at most times

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10. Require caffeinated beverages to stay awake

sleep 10

11. Slow in reaction and clumsy

sleep 11

12. Inclination to take naps almost every day

sleep 12

13. Constant travelling and jet lags

sleep 13

If you said yes to any of these, you’ll need Rilax to improve your sleep. Rilax is a natural food supplement. Some people may need to take 1-2 capsules for at least 2 weeks in order for Rilax to begin regulating their sleep quality. It is safe, natural, scientifically proven, non-drowsy, non-habit forming and has no after-effects!

SleepingGuyCategoriesBrand Buzz

While You Were Sleeping

What do you notice when you watch a child sleeping?

On the surface, you see a peaceful and restful child and oh-how beautiful they look. If you look a little longer, soon you will notice movement in the eyes, coupled with some light jerks of the hands and legs. Well, verily, verily I say unto you… it’s normal.

While all voluntary muscular activities are temporarily suspended, your brain is still somewhat active and shift into different STAGES – REM sleep & Non-REM sleep. These sleep stages can be seen with an electroencephalograph (now say it 10 times), in short, it’s just EEG! With these stages, you’ll understand sleep better and perhaps, just perhaps become more conscious of your own sleeping habit.

Here are the sleep stages in a nutshell.

Sleep Cycle

When we sleep, our brains cycle from stage to stage. To understand the stages better, just imagine yourself falling asleep in your apartment located in a very busy city. 

NREM Stage 1:

In this stage, you close your eyes but you are conscious of your surroundings. You can still hear the taxis honking and the piercing sound of an ambulance. It feels like you are not sleeping yet. Some may even feel the feeling of falling at this stage. 

NREM Stage 2:

Slowly, your body relaxes, your heart rate slows down and body feels a tad warmer. The hustle and bustle of the city begins to quieten down and it does not bother you as much. This stage of light sleep last only about 20 minutes and you are about to enter into deep sleep.

NREM Stage 3 & 4:

These two stages are relatively known as deep sleep. The EEG would show slow waves pattern (only 50% of brain activity). At this stage, your body repairs bones and skin, and stabilizes your hormone levels.

Stage 4 is more intense and it’s also an important stage of sleep because our energy is restored in this stage. If stage 4 is deprived, you wake up in the morning still feeling physically tired.

Stages 1 to 4 sleep cycle is also known as Non-REM sleep. The NREM stages is important for us because our body repairs and regenerates tissues, strengthens our immune system and builds bones and muscles. That explains why everyone needs plenty of sleep as it is essential for growth, health and brain development.

There are notable physical changes in the body while you sleep; for example, your respiration rate becomes more rapid and irregular but shallow, your heart rate increases, and your eyes move in different directions.

REM Stage (Rapid Eye Movement) Stage 5:

Most vivid dreams occur in this stage of REM sleep as a result of the intense brain activity.  From being in your room sleeping to suddenly rescuing a princess in the “Sahara Desert”, you engage your whole self in your “action-packed movie”, your body is temporarily paralyzed (called Atonia), this happens to prevent you from physically replicating the action-packed kung-fu movements in your dreams! The REM stage is the combination of heightened brain activity and muscular paralysis; hence, it’s sometimes called the paradoxical sleep! Interesting! 

Sleep and brain

You must know that it sleep does not just progress through the sequence in order. The sleep cycles moves from stage to stage and it looks something like this: stage 1 > 2 > 3 > 4 > 3 > 2 > REM > 2. This sleep cycle happens about 4 to 5 times throughout the night. But when morning comes, most of your sleep consists of stages 1 and 2, or sometimes REM. Ideally, waking up in the early stages of sleep is best, helping you feel refreshed and less groggy in the morning.

Children and infants get most REM sleep, and as you age, the percentage of REM sleep decreases. The REM sleep is particularly important because many theories suggest with the lack of REM sleep, it causes irritability and anxiety as REM sleep aids in the development of our nervous system. Moreover, REM sleep can also help to improve memory.

Rilax is a natural sleep supplement formulated to help you experience a good night’s sleep, so that you wake up refreshed and ready to start your day. Rilax contains two clinically proven, award-winning all-natural ingredients (Alpha S1-Casein Tryptic Hydrolysate and L-Theanine) in a unique formulation that calms and promotes healthy sleep, as well as effective for relieving stress. Rilax your way to a good night’s sleep…

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Drowning in Sleep Debt

Did you know that sleep debt affects our bodily functions and causes us to be less productive, irritable and depressed? 

What is Sleep Debt?

Sleep debt or sleep deficit is the accumulative effect of sleep loss from insufficient sleep. An average adult should sleep at least 8 hours per night. When our body does not get enough sleep, our body may experience symptoms of sleep deprivation.
Sleep debt

Will one hour less of sleep make a difference?

YES.Even an hour of sleep loss disrupts certain cognitive and physical tasks. One with sleep deficit may experience slower reaction times, decrease in the ability to sustain attention, memory loss, or depression. Building sleep debt overnight can behazardous towards our health and increasing the risk of developing chronic illnesses. In short, sleep deficiency magnifies many negative effects.

Sleep is important.

Sleep is more than just a shut-eye. A night’s quality sleep goes a long way for your health.Depending on individuals,most healthy adults are built for 16 hours of wakefulness and 8 hours of sleep. While you sleep, your body undergo restoration, repair, cleaning and maintenance that is essential for daily functioning.

Are you sleep deprived? Find out here:

http://www.webmd.com/sleep-disorders/excessive-sleepiness-10/breus-sleep-deprived

How to Get Out of Sleep Debt?

Apart from getting a good bedtime routine and maintaining a healthy lifestyle, Rilax sleep supplement has helped many to get good, quality sleep naturally and wake up refreshed and ready to start your day. Rilax’s safe and natural ingredients are known to:
  • improve sleep quality
  • helped many to fall asleep and wake up refreshed
  • have no side effects unlike sleeping pills
  • calm the nerves and mind
  • help relieve stress