Sleep Efficiency (SE) is the percentage of total time in bed that you are actually asleep. Those with clinical insomnia usually spend more and more time in bed trying to sleep but not sleeping, and their Sleep Efficiency drops below 85%. Effective training includes sleep compression and restriction, stimulus control, and changing your thought patterns (see CBTi). If you are … [Read more...]
The World Is Waiting for the Sunrise
Driving in early, a hint of eastern light, the lyrics and Les Paul's guitar loud in my head: "Dear one, the world is waiting for the sunrise..." We are creatures born to be intrigued by sunrise and sunset both, but aren't we less likely to wait for the sunset? Nevertheless, both waking and sleeping are active states, one preparing for the other. Both absolutely … [Read more...]
Couples Sleeping
There’s not much beyond snoring complaints that’s been written about sleep problems of couples, or families or groups, for that matter. Couples present subtle and complex sleep issues. Of course there are problems with one lark and one owl, as well as with couples on different shifts. Some couples begin sleeping apart when instead they might have been able to work out a win … [Read more...]
A New Sleep Medication – Belsomra
A new medication for insomnia, Belsomra (made by Merck) has been approved by the FDA and should be available later this year. It is the first available drug to block orexin circuits in the brain. Orexin is one of several neurotransmitters which turn on the sleep-wake switch in the brain. Orexin tends to be low or missing in narcolepsy. Belsomra (generic name suvorexant) … [Read more...]
Reading a Good Book – “Dangerously Sleepy”
I've been reading "Dangerously Sleepy" by Alan Derickson. The book describes disrespect of sleep as part of late 20th century emphasis on work flexibility, being able to tackle anything in a "manly" way; need for sleep as a weakness; disregard of human rights; disastrous consequences such as oil spills, nuclear reactor problems, transportation accidents. I am also … [Read more...]