Posts Tagged ‘good night’s rest’

Insomnia Cure Bred from Mother Nature and Israel

Tuesday, July 20th, 2010

Insomnia

Circadin® “not only improves the onset of sleep, but also improves the quality of sleep” says Nava Zisapel, company founder and Chief Scientific Officer of Neurim Pharmaceuticals. Dr. Zisapel, a Professor of Neurobiology at Tel Aviv University, reports that people who take the drug “have better daytime functioning and an improved quality of life.” The drug stimulates the body’s natural melatonin production. Her prolonged release formula of a mere 2mg dosage mimics the pineal gland’s production of the sleep inducing hormone. Melatonin production normally begins at dark, peaks at around 2am, and then gradually disappears at daylight. Dr. Zisapel began her work in 1992 and she received approval to market it in 2007. The European Medicines Agency (EMEA) at that time approved it for the short term (3 week) treatment of primary insomnia in patients over 55 years of age. The drug, unlike traditional sedatives, does not impair cognitive functions the following day, nor does it impair psychomotor skills. There are no abuse or dependency risks. Insomniacs, numbering nearly a third of the world’s population, will be cheered by the European Commission’s July, 2010 approval to expand the treatment duration from 3 weeks to 13 weeks. Circadin® is the first insomnia treatment approved for the extended length of time. It is currently marketed in Australia, Thailand, and Israel. US, Asian, and Latin American markets are in the registration process.

Insomnia, defined as the “difficulty to initiate or to maintain sleep,” affects almost all adults at one time or another. Transient (symptoms less than a week) insomnia and short term insomnia (one to three weeks) can occur as a result of jet lag, indigestion, shift work schedule changes, noisy sleep environments, stress, and recent medical situations. Long term (more than 3 weeks) or chronic insomnia is usually caused by psychological or medical conditions such as depression, pain, heart disease, acid reflux, asthma, sleep apnea, Parkinson’s disease, Alzheimer’s, brain tumors and strokes. Delayed or untreated insomnia costs America $42 billion dollars a year in healthcare costs. The seriously sleep deprived insomniacs have been limited to prescription sleep aids with their risks of dependency and abuse, or to over the counter antihistamines with their residual drowsiness hazards. The FDA has consistently discouraged natural supplements since they have no jurisdiction over them. They have issued warnings against the use of the natural alternatives of valerian, melatonin, and kava.

Circadin® is now in use in over 33 countries. It is naturally preferable to prescription sleep aids and their over the counter competitors.  It’s time for the FDA to approve it for the sleepless and tired insomniacs of the USA. Everyone deserves a good night’s rest!

Copyright 2010. All rights reserved to Ronald Czarnecki.

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Simple Remedies for Worry, Stress, Sleep Deprivation, and Insomnia

Thursday, May 13th, 2010

Worried and Stressed?

A recent NCERx poll, detailed on sleep-deprivation.com, of over 4000 people disclosed some alarming statistics relative to the vicious pandemic afflicting our stress filled and sleep deprived world. 74 per cent of the respondents said that they received less sleep than they needed. Even more alarming is the fact that 46 per cent of those “missed their requirement by 3 or more hours.” 93 per cent of them agree that driving while sleep deprived is as dangerous as driving while intoxicated and 29 per cent admit that they themselves are “driving dangerously when sleep deprived.” The majority (65%) said that stress was the most common cause of their sleep problems. A Better Sleep Council survey found the same percentage of Americans losing sleep due to stress, 32% losing sleep at least one night a week, and 16% reporting “stress-induced insomnia.”

Worry and its resulting stress unleash serious effects on our body, our feelings, and our behavior. According to the Mayo Clinic your body may experience headache, back pain, chest pain, heart disease, heart palpitations, high blood pressure, decreased immunity, upset stomach, and sleep problems. Stress can influence our thoughts and feelings moving us toward anxiety, restlessness, irritability, depression, sadness, anger, insecurity, lack of focus, burnout, and forgetfulness. Stress can alter behavior resulting in overeating, under eating, angry outbursts, drug or alcohol abuse, increased smoking, social withdrawal, crying spells, and conflict.

The biochemistry of stress takes the nervous system from a state of normal into an adrenalin pumped state of overdrive. The adrenal gland, the pituitary gland, the hypothalamus, and the brain stem are the primary participants in our response to stress. They are responsible for the production and release of cortisol, norepinephrine, and epinephrine. These three hormones are critical to our survival. They promote the proper functioning of the brain. Cortisol directly affects our sleep/awake cycle and keeps our inflammatory and immune systems under control. Norepinephrine and epinephrine work together to control the “fight or flight response,” glucose levels, cholesterol levels, increased memory, and increased blood pressure, heart rate, and muscle response. These stress responses all take place very quickly and they should last only one to two hours.

The stresses of modern society tend to last much longer than the stresses of past societies. Our schedules are packed more tightly. The recession has tightened our budgets to the breaking point. The electronic media draw more attention than ever to the problems, tragedies, and crimes occurring every day. Our stress levels are not likely to be relieved after one to two hours. The stress results in a lack of sleep. We talk to our associates and friends about how we can’t sleep. They console us and talk to us about their similar difficulties. Soon we believe that this is “normal.” One of the startling statistics in the NCERx poll was the finding that more than a third of the respondents “suffered in silence and had never sought any treatment to help them sleep.”  Caffeine during the day and sleeping pills at night offer temporary relief. Our society has become addicted to caffeine and energy drinks. Unless the underlying stresses are relieved, the dangers of sleep deprivation are increased, and the pandemic spreads.

Here are some simple and effective remedies to attack the stressors:

  • Dark chocolate. It helps reduce the blood pressure. Only 1 oz per day!
  • Sunlight. Whenever possible, sit in the sun; or, even better, take a walk in it.
  • Exercise. Schedule it at least three hours before bedtime.
  • A family discussion every night after dinner. Discuss the day’s trials and solutions.
  • Quiet time for reading. Reading before bedtime, instead of TV, works wonders.
  • Laughter is a great stress reliever. Rent a good comedy movie or play some games.
  • Music soothes the soul. Keep it calm and relaxing!
  • A warm bath, shower, or massage will divert your attentions.
  • Positive motivational quotes will inspire confidence, persistence, and determination.
  • Time with the pets. They sometimes offer better therapy than humans.
  • Hugs, love, and sex provide great stress relief.
  • Napping during the day for 30 minutes is more beneficial than the extra 30 minutes in the am.  
  • Daydreaming of your favorite vacation spots or experiences will lift your spirits.
  • A good mattress is essential to a good night’s rest.
  • A healthy diet, focusing on tryptophan rich foods, high carbohydrates and low to medium proteins.
  • A bedtime snack of apple pie and vanilla ice cream. Keep it high in carbohydrates and calcium and low in protein. Make it an hour before bedtime.
  • A prayer before bedtime to thank God for another day of the blessings of life and the gifts He has given you.

 These remedies cost virtually nothing. Implementing them will reward us with a good night’s rest and a happier life!

Copyright 2010. All rights reserved to Ronald Czarnecki.

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Sleep Myth Dissolved: the Fountain of Youth is Discovered!

Monday, May 3rd, 2010

Couple Napping

Most people, including the elderly, think that they need less sleep as they get older. The myth is perpetuated by the fact that the elderly find it more difficult to get a good night’s rest. They are plagued by medical problems, the medications prescribed to treat them, and circadian rhythm issues; all of which interfere with a quality rest. The data seems to suggest that elderly people get an average of a half an hour to an hour less sleep per night than teenagers and young adults. The sleep is also more fragmented with more frequent awakenings and less deep sleep. The data is also supported by discussions with the elderly who are much more apt to complain about their aches, their pains, and their sleeping patterns. Accepting the data is one thing, but accepting the myth that older people need less sleep will lead many down a dangerous path.

Study after study has supported the fact that memory consolidation, memory reconsolidation, and cognitive functions are enhanced by sleep. Robert Stickgold and Matthew Walker have studied and written extensively on the importance of sleep to memory consolidation and reconsolidation. It is their conclusion that “the rapidly growing body of evidence suggests that many of these processes are optimally engaged during sleep.” Sleep is just as important for the elderly as it is for the young. The processes continue as long as we live.

Professor Sean Drummond, a psychologist at the University of California, speaking at the American Association for the Advancement of Science, said, “Older adults benefit from getting as much sleep as they got when they were in their thirties. This varies from person to person but whatever you slept when you were 35 should be the same when you are 75.” He further commented, according to Richard Alleyne writing in the UK’s Telegraph, that “The quality of sleep may go down but they must maintain the quantity. This will have relevance to age related cognitive decline.” Professor Drummond proved in a test of “older adults, averaging age 68, that insufficient sleep severely affected the brain’s ability to function.” He suggests seven to eight hours of sleep for optimum performance and says that less than six hours will reduce “the ability to carry out tasks and remember things.”

The more fractured sleep of the elderly requires a more diligent attention to obtaining the recommended seven to eight hours. Naps in the early afternoon are a good way to add some extra time to the log book. Early afternoon is better than late so that it doesn’t interfere with the time it takes to fall asleep at night. The nap should be 90 minutes to 120 minutes for a deep sleep, creative nap. A shorter 30 minute nap will provide a performance “pick me up.” Both will add benefits to the mind and heart. Napping is discussed in greater detail in “The Challenge for Power in Napping: Short for Performance, or Long for Creativity?”

Kate Devlin, a Medical Correspondent for the UK’s Telegraph, reported on a recent study done in China, which has the largest population of elderly people in the world. The researchers found that when the 2,800 people aged 100 or older were asked how many hours a day they slept, including naps, “on average, the participants said they slept for around seven and a half hours a day.” Even more remarkable was the finding that they were “almost three times as likely as the other age groups to sleep for 10 hours a day or more.” A recent study in Britain, quoted by thaindian.com , showed that the fastest growing segment of the world population is the “oldest old,” or those that are over 80 years old. In Britain that segment will increase by a third in the year 2020. It is apparent that the majority of this segment of the population is healthy and there may be a link between the “quality of their sleep and the chances of living to an old age.”

Hopefully the myth of older people needing less sleep will catch you napping in the future. Make the effort to obtain your optimal seven to eight hours. Sleep, memory, cognition, and longevity may be your link to the “Fountain of Youth.”

Dan Scott's "Fountain of Youth"

Sleep Well and Nap Well.

Copyright 2010. All rights reserved to Ronald Czarnecki.

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Mattress Retail’s Comfort “Tail”: Pillow Top, Euro Top, or Plush Top?

Wednesday, April 28th, 2010

The Tail's Meaning

Now that you are in the market for sleep, the challenge posed by the retail mattress world is a difficult one. There are so many choices that most shoppers will be easily confused. Confusion is a valuable ally to the mattress retailer. The sea of white is intimidating. They look similar, but they are very different. Many have the same name, but have different “tails.” The “tails” are your guides to the comfort challenge. The “tails” refer to the tailoring and the layering of materials on top of the support system in the mattress. “Pillow top, Euro top, and plush top” are the tails that follow the model names. An example of a name and tail would be the “Bristol Pillow Top,” the “Bristol Euro Top,” and the “Bristol Plush Top.” Your challenge is to find the style (“tail’) and the comfort level that best suits you and how you sleep. A fourth “tail,” intentionally omitted, is the “firm” or “tight top.” The firm versions are meant for people who are looking for a flat, hard surface. They are not looking for comfort.

“Comfort” can be defined as a “state of ease or well being;” “relief from affliction;” or “something that affords physical ease and relaxation.” Our stress filled world is more sleep deprived than ever. Most people admit to an average of 6 to 7 hours of sleep per night. If those hours are spent tossing and turning and trying to get comfortable, then you are sure to become a sleep deprived victim of your mattress set. The incredible costs and dangers of sleep deprivation have been noted in a prior article. The keys to your comfort challenge are to find a mattress that keeps your spine straight and one that does not create pressure points. Answering the spinal alignment question requires a test of both the spring system or foam support layers (in a foam only mattress) and the top comfort layers to see whether the mattress keeps your spine in a straight line. This can be done with a simple visual test while in the bed. Ask your partner to tell you whether your spine is straight from your neck to the base of your spine. If the hip area sinks, the mattress is too soft. If the hip area angles skyward, then the mattress is too firm. 

The pillow top and the euro top can be easily recognized by two distinct tape (rope-like) edges running along the top sides of the mattress. The extra tape edges allow for more layers to be placed on top of the mattress support system. These layers are your main comfort layers. They may contain memory foam, latex foam, convoluted foam, natural fibers such as wool or silk, space age temperature regulators such as cool max, and ticking (fabric) woven with cotton, silk, or bamboo. A single tape edge sewing down all of those layers would create a definite “roll off the edge” feel which would limit the effective sleeping area of the mattress. The difference between the pillow top and the euro top is that the pillow top has a distinct indentation between the tape edges. The euro top (sometimes called a box top) does not have an indentation between the tape edges. Its side panel is a very neatly tailored “box.” The euro top is often much thicker than the pillow top and may contain additional edge support to eliminate the “roll off” effect. Keep in mind that these thick mattresses will require deep or extra deep pocketed sheets. Some are so thick that a queen mattress will require king blankets and spreads in order to cover their sides when made.  

The pillow top and the euro top are designed for maximum comfort and minimum pressure point stress. The pillow top or the euro top would be a good choice for a lighter person, for a side sleeper, or for a person plagued by pressure sensitivity problems at the shoulder, the hip, or the arm. Memory foams and latex foams offer excellent contouring to the body without creating pressure. Heavier people may find that these pillow tops will allow their hips to sink into the mattress too far. A v-shaped kink in the line of the spine will cause muscles to pull, creating discomfort, soreness, and a restless tossing and turning at night. Heavier people will be better advised to consider the plush top mattresses.

Plush top mattresses have only one tape edge. They are not as thick as the pillow tops and the euro tops. They do not contain layers as thick as the other two, but they often contain the same foams, fibers, and ticking. The comfort advantages you find in the pillow tops and the euro tops are still available in the plush tops, but you will notice a slightly firmer feel because you are closer to the support system in the mattress. If you are heavier, your spine will stay straighter in a plush top mattress. A lighter person may experience the “hip in the air,” kink in the spine effect which will cause problems with pulling muscles and with pressure points. The plush tops offer money saving advantages to the budget conscious since they usually cost quite a bit less than the pillow tops and the euro tops. If body impressions are a concern for you, plush tops are much less prone to noticeable impressions than their brethren, although some imprinting is normal in all mattresses.

Hopefully this “tail” will assist you in your shop for sleep . May your happy ending be a “good night’s rest.”  

Copyright 2010. All rights reserved to Ronald Czarnecki.

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Mattress Retail and the Naming Conspiracy: How to Shop and Compare

Wednesday, March 31st, 2010

Conspiracy

Unlike most branded retail products, the mattress retail business uses model names without numbers and, because of the totally unrelated names, it is almost impossible to compare and shop models from one store to the next. This “conspiracy” makes it very difficult for the consumer to take advantage of the price guarantees offered at virtually every mattress retailer. The most common question heard by salespeople in the business is, “How can I compare models and shop for best price when the names are different everywhere I go?” The complaint that usually follows is “The price guarantee I see everywhere is worthless. It’s a joke. Comparisons are impossible.” 

Accurate comparisons of like models are essential to the effective utilization of the price guarantee advertised by most mattress retail dealers. A typical price guarantee might read, “We’ll beat anyone’s price by at least 10%.” Some retailers will specify that it must be the same brand and model. With the model names being different everywhere, those retailers are able to exempt themselves from ever honoring their advertised guarantee. Some retailers require that the price be an advertised price, but most retailers don’t advertise the model names in their ads, and that pretty much let’s them off the hook. Consumers cannot shop ads if the model names are not in them, and shopping the competition is extremely difficult in person when the names are different everywhere. It doesn’t take long for the consumer to realize that there is a “conspiracy” in place to defeat the use of the “advertised gimmick” called the “price guarantee.” The frustration turns quickly to irritation and the consumer is left with nothing but mistrust for the mattress retailer and his sales staff. I don’t know how many times a day I had customers tell me, “you guys are just like used car salesmen.”  

The mattress manufacturers would love to have the model names standardized amongst retailers, but the retailers will never let them do that. The manufacturers would save a lot of money, since they have to pay people to come up with new names for every model, every year, for every retailer.  They have to tweak the different models in very minor ways in order to keep them slightly different. Those minor differences cost the manufacturers a lot of extra money in modifying the production runs. The retailers want to keep the consumer confused. They want as many different specifications, different fabrics, different tape edges, different stitching patterns, and, most certainly, the different names. The confusion virtually negates the price guarantee because the salesperson can say that the models are different. “This one has a foam encased edge and the one you saw at the department store does not. I can’t beat the price, but I can match it.” The retailer I spent most of my career with allowed us to beat prices “as long as the models were fairly close.” We had to spend a lot of time shopping the competitors to become extremely familiar with the similarities and the differences between the brands and the models in our market area. Unfortunately, that is not the norm for mattress retailers and their staff. Most retailers do not require their staff to shop the competition. The poorly educated staff is forced to “wing it” or to lie to the consumer in order to protect the price points. Some lies can be detected by the consumer and the salesperson loses. Some are so well camouflaged that the consumer cannot detect them and, in that case, the consumer loses. When the consumer loses and discovers the truth later (and he or she usually does) the retailer loses, the salesperson loses, and the industry develops a bad reputation. Trust presents a huge obstacle to overcome. The customer becomes afraid to make that purchase in the future, and the salesperson has a very difficult time getting past the inherent mistrust now permanently entrenched in the customer’s psyche. Retailers wonder why the consumer usually takes three years to make that purchase…three years after he knows his mattress is no longer providing a “good night’s rest“? The simple answer for mattress retailers would be to modify their game plan and to allow for easier comparisons through the naming process. That change will probably never come.

The consumer needs to take charge. Comparisons are actually easier than you might expect. Once you have found a mattress you feel comfortable in and one which supports your spine properly, take notes on the following ten items:

  1. Brand name
  2. Model name
  3. Basic Appearance (firm or tight-top, plush or softer top, or pillow-top)
  4. Coil count (queen is the standard used now for quoting purposes)
  5. Independent coils or tied together coils
  6. Wire gauge (the lower the number, the heavier the wire)
  7. Special foams (memory foam or latex foam)
  8. Edge support (heavier gauge on the edge or foam-encased)
  9. Regular price
  10. Sale price

These ten items, once noted, and taken with you when you shop the competition, will give you everything you need to find the “comparable” model at other retailers. The ”cold white sea” of mattresses staring at you as you enter the store adds to the confusion. They all look pretty much the same, but items 1, 3, and 9 on your list will lead you directly to the correct area. The brand name will match, the basic appearance should be very similar (tight-top, plush, or pillow-top), and the regular price should be pretty close or within two to three hundred dollars (in most cases). The mattresses are usually displayed with the most expensive in the front of the store and the least expensive to the rear of the store. Brands are almost always grouped together.

By the time you have approached the correct area, a salesperson will probably have arrived to greet and assist you. If you haven’t already noticed signage announcing a price guarantee, ask your salesperson whether they have one and how it works. Bring your notes out and tell your representative that you are looking for ______ brand and ______ model that you saw at _____ store. Indicate the one that looks most similar to the one you selected at the other store and detail the specifications from your notes. Ask which one most closely matches the one you are looking for. If your salesperson tries to deflect you toward other product at this point be wary. Take charge and keep him or her on track. Don’t be afraid to say that you are “locked in” to that particular brand. Ask your salesperson to check the specs to make sure that you have matched items 4, 5, 6, 7, and 8. Lie down to make sure that this mattress feels comparable to the one that you liked in the other store. If it feels the same after spending at least 15 minutes on it, then ask your salesperson to beat the price as guaranteed in their advertising or printed policies. Be sure to utilize the “apples to apples” final price including delivery, set-up, pick-up of the old set, and tax in your price beat. Be careful of high pressure add-ons to recoup the retailer’s lost margin dollars.

If your mattress retailer does not honor the price guarantee for one reason or another, you should ask for the manager to do it for you, or move on to another mattress retailer who will gladly accept your business.

Unfortunately, mattress retail dealers are not likely to change their imbedded (excuse the pun) naming “conspiracy.” Nor are they likely to alter their “loss leader” advertising that is damaging their image, integrity, and standing in the eye of the consumer. The only solution to this dilemma is a more informed, a more detail-conscious, and a more demanding consumer. Shop with confidence, take charge, take notes, make the comparisons, and claim the price guarantee. Your shop for sleep is easier than your fear allows.

Good night and sleep well!

Copyright 2010. All rights reserved to Ronald Czarnecki.

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Sleepless and Tired East Hit by “Perfect Storm” of Global Cooling and S.A.D.

Wednesday, March 24th, 2010

Snowstorm 2009

The sleepless and tired victims of the 2009 and 2010 winter are now suffering the psychological effects of Seasonal Affective Disorder (SAD). President Barrack Obama has declared the region affected by the “perfect storm” a disaster area and has promised the release of billions of dollars in federal assistance programs. Secretary of State Hillary Clinton did the customary fly-over of the damaged area a few days prior to President Obama’s declaration. She was reported to have said, “I never could have imagined Washington D.C. looking so pure and clean. The snow has done a miraculous job of covering the dirt normally seen in the day to day machinations of our Capitol.” Health and Human Services Secretary, Kathleen Sebelius, called this a “health crisis” and she added per Rahm Emmanuel, “we should never let a serious crisis go to waste.”

Seasonal Affective Disorder, a resident of the Pacific Northwest for centuries, saw the improving weather in the northwest as a threat to her livelihood. She packed up all of her possessions in the fall of 2009 and moved to “greener pastures” of the Midwest, the South, and, eventually, the East Coast. Her arrival in the Midwest was greeted by the giant storm of global cooling plaguing the area. The two storms collided head-on in what was described as a “perfect storm.” Record cold and snow blanketed the entire eastern half of the U.S. Washington, D.C., Philadelphia, Sioux City, Oklahoma City, and even Dallas, Texas recorded record snowfalls. Residents are now reporting all of the symptoms of SAD, normally confined to the Pacific Northwest: depression, social withdrawal, lack of energy, decreased concentration, increased appetite and weight gain, increased stress, sleep disorders, fear, problem solving issues, and a general lack of interest in life’s adventures.

Reporters across the region related heart wrenching stories of men and women ravaged by the horrendous storm. An unnamed source in Tennessee recounts the sad story of a 62 year old retired son of a tobacco plantation owner. This man’s rise to fame after two failed runs for the Presidency of the U.S. culminated in his sharing of the Nobel Prize for Peace in 2007. Albert Arnold Gore, Jr. had devoted years of his life to stoking the fears of global warming. Once the media darling of MSNBC, CBS, ABC, and CSPAN for his attention grabbing headlines, he has been abandoned by the same media as a result of the fraud uncovered in the reports used to support his data. Some have said that Mr. Gore has been hibernating in the comforts of his recently renovated 10,000 square foot mansion in Nashville. His recent remodel in which he spent millions to save hundreds of dollars in huge energy bills has quieted some of his critics, but he still hides from the media. He was last seen in Copenhagen for the Climate Change Summit 2009. Al Gore was showing the symptoms of SAD. He exited his carbon billowing private jet wearing an authentic Australian oil-coated raincoat over a Pacific Northwest flannel shirt, jeans, and Gore-Tex lined boots. He had obviously added several pounds since his last public appearance. His steps were slow and lethargic. He lacked energy and wanted nothing to do with the requests for interviews from the press. His short presentation to the Summit lacked his usual concentration and enthusiasm for the subject that gained him his notoriety. It was obvious to all that he had been wallowing in the grips of Seasonal Affective Disorder.

Al Gore

People are now resorting to talk therapies, home-made light remedies, and un-regulated melatonin supplements and other over-the-counter medications to try to allay the symptoms while they wait for their numbers to be called by their doctors and psychiatrists. The new health care process has been taxed and overloaded by the hundreds of thousands suffering the SAD syndrome. Some estimates for appointments are as far out as 2013. In the meantime these patients run the risk of substance abuse, suicidal thoughts, sleep deprivation and other psychological problems.

Doctors from the Mayo Clinic and psychiatrists world-wide recommend that people affected with SAD take the following immediate measures:

  • See a doctor as soon as possible.
  • Stick to the treatment plan. Medications and therapy are essential.
  • Take care of yourself. Eat well, rest well, exercise, and sleep well. No alcohol.
  • Take stress management measures. Yoga, breathing exercises, reading, and warm baths before bed help you relax.
  • Socialize. Get together with friends and relatives. Conversation and humor help.
  • Take a trip to a warm, sunny climate. The Caribbean would be great.

If you are unable to get immediate medical attention, and your symptoms continue to get worse, the U.S. Government prescription suggests that you pull your shades, keep your room dark, hibernate (a la Al Gore), have a “good night’s rest,” and hope that Spring and Summer come quickly.

Copyright 2010. All rights reserved to Ronald Czarnecki.

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Mattress, Stress, Food, and Tryptophan: How They Relate to Sleep

Tuesday, March 16th, 2010

Good Mattress Leads to Good Rest

I have spent quite a bit of time discussing the retail mattress world. Several posts have featured stress and how it negatively affects sleep. The sequence of mattress, stress, and food in the title reflects the specific order of importance in your quest for a “good night’s rest.”  Of the three, your mattress is the most important factor to a quality sleep. A bad mattress will cause backache, tossing and turning, loss of REM sleep, stress, insomnia, depression, and many other negative consequences that could ultimately lead to death.

Stress and Your Brain

Stress ranks second in its relevance to sleep. If you cannot relax, you cannot sleep. The factor we have not yet discussed is food. What we eat has a tremendous affect on how well we sleep. Tryptophan is the main ingredient often missing from our diet. The shortage of tryptophan in the diet leads directly to stress, psychological disorders, and sleep problems. Tryptophan is the “dietary raw material for serotonin manufacture.” Serotonin affects melatonin production in the pineal gland and, ultimately, helps regulate our sleep and wake cycles.

Brain in Serotin's Hands

James South, in his article for the Offshore Pharmacy, calls tryptophan “nature’s answer to Prozac.” He describes the serotonin deficiency syndrome as “one of the most common and widespread disorders of human psychobiology in the modern world.” Studies have proven that serotonin assists the nerve circuitry to “promote feelings of well being, calm, personal security, relaxation, confidence, and concentration.” Serotonin negates the negative effects of dopamine and noradrenaline which “encourage over-arousal, fear, anger, tension, aggression, violence, obsessive-compulsive actions, over-eating (especially carbohydrates), anxiety, and sleep disturbances.”

Tryptophan is the least plentiful of the eight essential amino acids in the human diet. As one of the eight essentials it “must be gotten preformed from food or supplements.” It is the amino acid directly responsible for the manufacture of serotonin. According to South, “a typical diet provides only 1 to 1.5 grams per day, yet there is much competition in the body for this scarce tryptophan.” It is used by the body to make other proteins. It is used by the liver to make niacin. Some of it is bio-degraded. Some of it does not make it through the “blood brain barrier.” Much of what goes in gets lost in the process.

High protein diets will not help increase the tryptophan supply because they “increase the intake of the 5 competing amino acids,” which already outnumber tryptophan by 8:1 in the “competition to secure its transport through the blood brain barrier into the brain.” South claims “the only dietary strategy that increases brain tryptophan supply is to eat a high carbohydrate diet.” The price paid though is higher stored body fat and possible obesity. The better choice is a tryptophan supplement. The lowest dose, according to South, “that successfully alleviates serotonin-deficiency symptoms is the most efficacious.” Some say 500mg is enough, but that sounds like a pretty high dosage. My recommendation would be to consult your doctor before beginning your test. Starting with 100mg to 200mg makes more sense.

Elizabeth Walling, in her blog, “The Nourished Life,” and in NaturalNews.com, discusses tryptophan supplements for treating depression. She discusses all of the effects of the tryptophan-serotonin relationship and how tryptophan is a natural alternative to the traditional anti-depressant drugs. She also talks about the world-wide scare regarding tryptophan supplements in 1989. Tryptophan was actually banned for a while because of impurities linked to a contaminant in the tryptophan supplement manufactured by Showa Denko K.K., of Tokyo between 1988 and 1989. Details of the scare were reported by A. S. Gissen in his article from VRP’s Nutritional News.

The UK reversed its ban against tryptophan supplements in November 2005 as long as dosage was limited to 220mg. David Adams, the director of the Institute for Optimum Nutrition added that the new law “compares unfavorably with that of other markets, such as the Netherlands that permits dosages of up to 600mg, and Japan that allows 1g to be consumed in supplement form.” More information regarding the UK’s re-entry into the tryptophan supplement ruling can be found on nutraingredients.com. The same web site has a great article titled, “Sleep-inducing food may boost mood.” The article is strong support for tryptophan’s mood and memory enhancing benefits.

The U.S. allowed tryptophan back into our marketplace in 2001, and it is available on almost all supplement shelves.

If you prefer to avoid the supplements and want to increase your intake of tryptophan in your diet, here are the foods to look for:

  • Poultry
  • Dairy products
  • Beans
  • Rice
  • Sesame seeds
  • Shellfish
  • Soy products
  • Hazelnuts and peanuts
  • Hummus
  • Lentils
  • Eggs
  • Bananas

One of the best bedtime snacks, according to AskDrSears.com is apple pie and ice cream, “high in carbohydrates and calcium, and medium-to-low in protein.” He also suggests having your bedtime snack about an hour before going to bed because it takes that long for the tryptophan in the food to reach the brain.

In summary, if you’re having trouble sleeping, take a good look at your mattress first. Consider whether or not it is supporting you properly. If not, it’s time to shop for a new one. Focus next on your stress levels. Work on slow breathing techniques, conversation, exercise, or just going for a walk. Finally, watch the foods you are eating. Pay particular attention to the foods you eat for dinner. Make it a lighter meal. Keep the fat content down. Cut down on the seasonings. Dinner should be high in carbs and low to medium in protein, with the focus on tryptophan containing foods. Bedtime snack should be an hour before bed and make mine:

Apple Pie and Ice Cream

Good Night and Sleep Tight!

Copyright 2010. All rights reserved to Ronald Czarnecki.

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Wonder Drug of Dreams Set to Sweep Gold in 2012 Olympics of Sleep

Thursday, March 11th, 2010

Dream on

Those in the know are forecasting a sweep of the gold for the Swiss pharmaceutical company Actelion in the coming 2012 Olympics of Sleep. Their candidate, Almorexant, has been in serious training since his discovery in 1998. He is expected to take gold medals in all of the following events:

Swiss Dreams

  • Prescription for Insomnia
  • Enhancer for Dreams
  • Catalyst for Memory
  • Stimulant for Creativity
  • Accelerant for Performance
  • Depressant for Obesity

No single country, nor any sleep medication currently available has come close to winning in all categories. Most have left participants sluggish, depressed, agitated, confused, and complaining of muscle aches during the day.

Almorexant, already in Phase III testing and development, will probably take home the gold in the competition for sleep in 2012. The testing now is to determine low dosage levels, effects of increasingly higher dosage levels, and side effects compared to currently used sleep medications. Amorexant, was discovered and developed by the Swiss pharmaceutical company, Actelion. The company has already signed exclusive agreements with GSK for “worldwide rights to co-develop and co-commercialise almorexant for primary insomnia as well as to explore its potential in other orexin-related disorders.” Imagine the worldwide market for a drug that will help insomnia victims, that will improve REM sleep and therefore enhance your dream state, that will act as a catalyst to improve memory consolidation, that will stimulate your creativity through reorganization of memory parcels, that will accelerate performance, and will also depress the brain’s feeding regulation and therefore depress obesity. The drug has already shown that it can improve all of the above. Orexin, a neuropeptide produced by the hypothalamus affects the body’s sleep-wake cycle as well as feeding regulation or appetite. Almorexant’s main ingredient acts as an antagonist to the orexin receptors in the brain. “It penetrates the blood-brain barrier where it induces transient and reversible blockade of the orexin receptors OX1 and OX2.”

The active ingredient, orexin-RA-1, when given to rats, was found to stimulate sound sleep and peak performance in maze tests the following morning. They outperformed all of the rats given conventional sleep medications, suggesting improved memory capacity. “Measurements of muscle tone and brain activity revealed an increase in the dream phase of sleep. The dream phase of sleep is when memory is hardwired in the brain,” says Actelion CEO Jean Paul Clozel.

Medicalnewstoday.com reportsShahrad Taheri, a lecturer in medicine at the University of Bristol and one of the first people to experiment on orexin, says that a drug acting on this system could have beneficial effects other than inducing sleep.” He believes that blocking the orexin system would result in a decrease in appetite and therefore a decrease in obesity.

Studies have shown that the orexin neurons of the brain are active during waking hours and that they are silent during sleep. The orexin antagonist, orexin-RA-1, has been proven to be much more effective than melatonin, benzodiazepines, opiates, and histamines in brain penetration, increasing total sleep time, REM stage sleep time, acceleration time to fall asleep, and it does not cause motor impairment like the other sleep medications.

Isaac Kobrin, M.D. and previous Head of Clinical Development at Actelion and now Chief Medical Officer at Actelion, concluded in Medicalnewstoday.com “Special emphasis will be put on profiling effects related to the unique mode of action of almorexant, such as positively affecting REM and non-REM sleep and improvement of next-day performance compared to medications targeting benzodiazepine receptors.”

Jean Paul Clozel, M.D. and CEO of Actelion, says “Our research efforts have led to this highly innovative compound with the potential to transform how sleep disorders might be treated in the future.”

So far there have been no reports of adverse effects or safety issues in the tests that have been completed. With over 80 million Americans suffering from sleeplessness and 25 million or more of those with chronic insomnia, almorexant is poised to take the gold medals expected in 2012 and to become one of the top ten drugs of the future. According to drugs.com, in 2008 the most popular sleep aid, Ambien CR, was #43, recording $865,719 in retail sales and a decrease of 1.2% from 2007. The second most popular sleep aid, Lunesta, was #47, recording $771,019 in retail sales and an increase of 8.2% from 2007. Just to compare #’s, the #1 prescribed drug in 2008 was Lipitor, the cholesterol depressor, which recorded $5,880,128 in retail sales, and that was a decrease of 4.6% from 2007. Ambien CR and Lunesta can both have serious side effects such as sluggishness, depression, memory problems, agitation, rapid heartbeat, confusion, decreased coordination and muscle aches, and more.

Michael Phelps and the gold

Almorexant, after testing and approval, will become the 2012 Olympic Champion of Sleep, the Wonder Drug of Dreams, and its name will become as familiar on television as Michael Phelps.  The millions of sleep deprived people in the world will finally obtain the “good night’s rest” they deserve as well as the sweet dreams to improve memory, creativity, and performance.

Dream on

Good Night and Sweet Dreams!

Copyright 2010. All rights reserved to Ronald Czarnecki.

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Press Release: Retail Mattress Shoppers Handed the Keys to Their Shop for Sleep, Opening the Door to a Good Night’s Rest

Thursday, March 4th, 2010

See the release live at PRWeb.com

Retail Mattress Shoppers Handed the Keys to Their Shop for Sleep, Opening the Door to a Good Night’s Rest

“Shop for Sleep and Survive the Bite,” subtitled, “How to Shop for a Mattress and Save Money in the Cold White Sea of Deception,” has been released in a paperback edition. Authored by Ronald Czarnecki, creator of the popular blog www.sleeplessandtired.comand expert author and contributor to ezinearticles.com, “Shop for Sleep and Survive the Bite” guides the consumer through the confusing and treacherous waters of the retail mattress world.

Everett, WA (PRWEB) March 4, 2010 — “Shop for Sleep and Survive the Bite,” subtitled, “How to Shop for a Mattress and Save Money in the Cold White Sea of Deception,” has been released in a paperback edition. Authored by Ronald Czarnecki, creator of the popular blog http://www.sleeplessandtired.comand expert author and contributor to ezinearticles.com, “Shop for Sleep and Survive the Bite” guides the consumer through the confusing and treacherous waters of the retail mattress world. The “Cold White Sea” of mattresses is populated by sharks…hungry to feast on the consumer’s wallet.

The consumer’s buying decision is usually delayed for up to three years after the need for a new mattress set is realized. The reasons are: fear, confusion, stress, budgetary constraints, and a general lack of trust for the retailers. The retailers chum the waters with deceptively low prices. They cloud the waters with hidden specifications and a conspiracy of names, impossible to compare. The consumer is left to the mercy of the salesperson encountered and the “integrity” of the retailer. Will he weather that storm safely, or will he suffer the “bite” of the sharks?

The topics covered in “Shop for Sleep and Survive the Bite” will arm the consumer with the necessary knowledge to repel the sharks. The tips revealed will allow the consumers to bank their savings and pocket the good night’s rest required and deserved by all.

Important topics covered are:

- Fear and confusion. Sleep deprivation and its dangerous consequences.

- Is it time for a new mattress?

- The one-sided vs. two-sided dilemma.

- Innerspring, foam, or air chamber? Which is best?

- The “how do you sleep” question, and its importance.

- Firm, medium, or soft? Which is best? How to decide.

- The cost for a “quality” sleep.

- Which retailers can be trusted? Internet, outlet, furniture, department store, or specialty store?

- The schools of selling and defenses for each.

- The map and the keys to a successful shop.

About the author:

Ronald Czarnecki is the author of the popular blog, http://www.sleeplessandtired.com. He is a career veteran of the retail mattress world with almost twenty years of experience selling sleep and managing retail mattress stores in the Pacific Northwest. His provocative articles have been published on ezinearticles.com where he has been awarded “expert author” status. He understands the perils of sleep deprivation and works tirelessly to educate the consumer to its dangerous effects. In “Shop for Sleep and Survive the Bite” Ron shares the retail secrets that have been locked in its “code of silence” for hundreds of years. The weapons of retail have been extremely successful throughout the past and are therefore unlikely to be changed in the future. His book will remain timely for years to come.

Shop for Sleep and Survive the Bite, How to Shop for a Mattress in the Cold White Sea of Deception” is now available at Amazon.com and CreateSpace Direct. Other bookstores and online retailers, as well as libraries and academic institutions will follow in the coming weeks. Simply search “Shop for Sleep and Survive the Bite” or use the ISBN# search.

Media samples of “Shop for Sleep and Survive the Bite” are available upon request. Email: ronaldczarnecki(at)shopforsleep(dot)com

Author: Ronald Czarnecki

13 digit ISBN: 9781450548687

10 digit ISBN: 1450548687

Publication Date: February 26, 2010

Pages: 118

Price: $9.97

Publisher: CreateSpace

 Website with eBook option: http://www.shopforsleep.com

Blog: http://www.sleeplessandtired.com

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Most Critical Factors to Test for in Your Shop for Sleep

Saturday, February 27th, 2010

Today’s consumer in his shop for sleep steps into a retail mattress world clouded by deception and obscured by confusion. Much of the deception and confusion is intentional. The presence of both leaves the consumer in a frightened and helpless state. He is much more dependent on the salesperson than anyone wants to be. The salesperson and, or, the retailer may be honest and straightforward. One or the other might just as easily be a liar and a thief, just looking to line their pockets. The two most critical factors to examine when shopping for a mattress set and a good night’s sleep are straight spinal alignment and comfort in your most common sleeping position. Keeping your focus on those all important factors should help you avoid the stress, anxiety, sleep deprivation, and the budget havoc resulting from the feared wrong decision.

The “how do you sleep” question asked by any skillful salesperson should be answered directly. No joking or evasive answers should be given to this most important question. No matter how much you dislike qualifying questions, or how much you dislike disclosing personal information, this information is critical to your finding a mattress set that will provide you with the rest that you are seeking. If you don’t know what position you spend most of your time in, ask your partner to look at your position in the morning when he or she wakes up before you do. If you sleep alone, think about the position you crawl from when you have to reach over to turn off the alarm in the morning. The position you wake up in is the position you spend most of your time in. The longest period of REM sleep is the one before waking. Rapid Eye Movement (REM) sleep is the period of sleep when you dream and when memory and learning functions of the brain are most affected. This position will most likely be different from the position you fall asleep in. The position you spend most of your time in is the position you want to do most of your testing in.

Comfort is critical to a good night’s rest. If you feel any pressure points when you are in your favorite position, that pressure will eventually affect blood flow to the affected area. Typically, a side sleeper will be prone to pressure points at the shoulder, arm, and hip areas. A back sleeper will be sensitive at the shoulder and hip areas. A stomach sleeper will be sensitive at the facial and the hip areas. Once that pressure affects your circulation, your brain will initiate a toss or a turn response to restore circulation to the affected area. The more tossing and turning you do, the less rested you feel in the morning. If you wake up from a deep sleep, it will be 90 minutes before you return to a deep sleep. The sleep cycle then restarts with the shortest periods (10-15 minutes), then gradually increasing in duration as the night progresses. Sleep deprivation’s affects are most noticeable when deep sleep and REM sleep are shortened.

When testing a mattress for comfort, start out in the position you usually fall asleep in. Close your eyes and imagine yourself getting into bed. Take a couple of deep breaths, and allow your muscles to totally relax. Give yourself about 5 to 10 minutes in this position, keeping your eyes closed and your body relaxed. Do you feel any pressure? If you do, the mattress is too firm. If you do not, change position now to your most favored position, the one you wake up in. This position is even more important than the last, so you need to give this one even more time. 10 to 15 minutes would be good. Do not let your salesperson rush you. Don’t be afraid to ask him to leave you alone for a few minutes. This is an extremely important decision for you and you need to take your time.  Do you feel any pressure points in this position? Pressure after 5 to 15 minutes indicates that the mattress you are testing is too firm. Go to a softer one now and proceed with the same tests you just did.

The second critical factor for examination is straight spinal alignment when lying on the mattress. Before you shop have your partner look at your spine when lying on your current mattress. More than likely your spine is going to be kinked into a V shape in the hip area. A broken down mattress will not be able to support the heavier hip areas as well as it does the lighter areas of your body. Your hip area will be into the mattress much deeper than it should be. A kink in your spinal alignment will cause the muscles of your spine to pull, attempting to straighten the spine. Pulling muscles are working muscles, and the purpose of sleep is to allow your muscles to relax, to rest, and to be ready for the next day’s work. A mattress that is too firm will position your spine in such a way as to elevate the hips, and to position the spine into an inverted, upside down V shape. This is probably worse than the V shape because you would be also feeling a lot of pressure in the hip area.

Now that you have checked for spinal alignment in your current mattress, you have no doubt confirmed that you need a new mattress set. Your spinal alignment was probably a definite V shape. The same test needs to be applied in the mattress store, and it would certainly be best if you bring your partner with you to check each other’s alignment. Do not depend on a salesperson to check for you. He or she may have self interests and motivations of their own that may be contrary to your best interests. Check first in the position you fall asleep in. If you feel as though your hips are sinking lower than your shoulders and your knees, the mattress is too soft. If your hips feel elevated from your shoulders and knees, the mattress is too firm. Now check the mattress while on your side. Here is where you need your partner to look at your spine from the other side of the bed while standing next to the bed. Ask whether a straight line can be drawn along your spine from your neck down to your lower back. If the answer is yes, and you don’t feel pressure after 10 to 15 minutes in this position, you have found a mattress that is correct for you. Have your partner test the mattress set now, and you do the visual examination, while he or she does the testing.

Once you have found a mattress set that satisfies both the comfort test and the spinal alignment test, you need to decide how much money you want to invest for the bells and whistles: the branding, the foams, the fabrics, and the features that may or may not be important to you. The two most important factors to quality sleep, comfort and straight spinal alignment, have been satisfied. Chances are very good that you will be a deep sleeper and your deprivation days will be over. You can look forward to:

  • Increased alertness
  • Longer attention span
  • Quicker reaction times
  • Better judgment
  • Better decision making
  • Improved memory
  • Decreased irritability
  • Increased productivity
  • Enhanced motivation
  • Decreased forgetfulness
  • Increased safety while driving

For more information on how to shop for sleep and how to save money doing it, visit: “Shop for Sleep and Survive the Bite

“Shop for Sleep and Survive the Bite” now available in paperback at Amazon.com

Copyright 2010. All rights reserved to Ronald Czarnecki.

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