The Harvard Medical School Guide to a Good Night's Sleep (Harvard Medical School Guides)

The Harvard Medical School Guide to a Good Night's Sleep (Harvard Medical School Guides)

Language: English

Pages: 288

ISBN: 0071467432

Format: PDF / Kindle (mobi) / ePub


Put your sleep problems to rest with this proven six-step plan

How many times have you heard it's important to get a good night's sleep? It sounds simple, but it isn't always easy. Now one of the nation's leading sleep experts gives you a step-by-step program for overcoming sleep problems from insomnia and snoring to restless legs syndrome and sleep apnea.

Dr. Lawrence Epstein of Harvard Medical School reveals his proven six-step plan to maximize your nights and energize your days. He explains the health benefits of sleep and identifies signs of sleep problems as he gives in-depth advice on how to:

  • Turn your bedroom into the optimal sleep environment
  • Finally overcome insomnia
  • Silence buzz-saw snoring
  • Relax restless legs
  • Deal with daytime exhaustion
  • Determine if sleep medication is right for you
  • Improve your sleep by improving your child's sleep

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or disease. Instead, it is a general symptom like fever or pain, with multiple potential causes. To qualify as insomnia, the situation must meet three requirements: • You experience poor sleep, which can be difficulty falling or staying asleep, or poor-quality sleep in general. • The problem occurs despite having an adequate opportunity and environment for sleep. • The poor sleep results in some type of impairment while awake, such as fatigue, sleepiness, aches and pains, mood disturbances,

should be done outside the bed and bedroom, prior to going to bed, to avoid actively “trying” to relax, which can interfere with sleep. Methods include progressive muscle relaxation, deep breathing, meditation, visualization, and biofeedback. Use these techniques to reduce your level of arousal at bedtime. Progressive Muscle Relaxation. This technique allows you to relax your entire body by tensing and relaxing a series of muscles. Follow these steps: 1. Find a place to sit or lie down and

depression because of the severe impact the disorder can have on their lives. A patient support group, the Restless Legs Syndrome Foundation (rls.org), can provide RLS sufferers with a source for information and the ability to learn from others with the same condition how to adapt and deal with the complications of living with this condition. Because the symptoms sound bizarre or vague and the need to be constantly mobile seems like nervousness, people with RLS are sometimes mistakenly thought

narcolepsy has it. This isn’t mild drowsiness that causes a yawn or two; individuals with narcolepsy feel an overwhelming and recurring need to sleep at times when they want to be awake. Even if they struggle to fend it off, they often fall asleep, usually for five to ten minutes. These unwanted sleep episodes—sometimes referred to as sleep attacks because they come on so quickly and are so powerful—may occur several times a day. Most often they occur while the person is sitting or standing.

is not available in a person’s area, or if a patient is bedridden and cannot be moved. Home-based tests may also be used as a follow-up tool to an overnight stay when a physician wishes to evaluate a treatment’s effectiveness. Two types of equipment are most commonly used. • Wrist actigraphy. A wristwatch-sized monitoring device that automatically records arm or leg movements can be used to track periods of sleep and wakefulness over long periods of time (typically about a week). This can be

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