By National Heart Lung and Blood Institute
As obvious on nationwide tv. This ebook presents the newest science-based details on fit sleep and sleep issues. find out about . . . universal sleep myths and functional advice for purchasing sufficient sleep: - dealing with jet lag and evening shift paintings - averting harmful drowsy riding This book additionally supplies details on sleep issues, resembling insomnia, sleep apnea, stressed legs syndrome, narcolepsy, and a few parasomnias.
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Extra resources for Your Guide to Healthy Sleep
Sample text
Checking your mouth, nose, and throat for extra or large tissues—for example tonsils, uvula (the tissue that hangs from the middle of the back of the mouth), and soft palate (roof of your mouth in the back of your throat). ■ An overnight recording of what happens with your breathing during sleep (polysomnogram, or PSG). 47 ■ A Multiple Sleep Latency Test (MSLT), usually done in a sleep center, is used to see how quickly you fall asleep at times when you would normally be awake. Falling asleep in only a few minutes usually means that you are very sleepy during the day.
You also tend to wake up in the middle of the night when the effects of the alcohol have worn off. Avoid large meals and beverages late at night. A light snack is okay, but a large meal can cause indigestion that interferes with sleep. Drinking too many fluids at night can cause frequent awakenings to urinate. If possible, avoid medicines that delay or disrupt your sleep. Some commonly prescribed heart, blood pressure, or asthma medications, as well as some over-the-counter and Good Night’s Sleep 31 herbal remedies for coughs, colds, or allergies, can disrupt sleep patterns.
Your Guide to Healthy Sleep ● 45 Multiple Sleep Latency Test (MSLT). Particularly useful for diagnosing narcolepsy, this test measures how sleepy you are during the day. In this test, typically done after an overnight sleep recording (PSG), monitoring devices for sleep stage are placed on your scalp and face. You are asked to nap four or five times for 20 minutes every 2 hours during times in which you would normally be awake. Technicians note how quickly you fall asleep and how long it takes you to reach various stages of sleep, especially REM sleep, during your naps.
