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SLEEPING IMPROVEMENT The E-books may be accessed, read and copied at a cost of $4.95 each, or any and all may be read anytime without limit at a cost of $12.95 per month.
THE E-BOOK ON SLEEPING IMPROVEMENT
THE E-BOOK ON SLEEPING IMPROVEMENT
PUBLISHED BY HEALTHY JINGLES PUBLICATIONS LLC 2008 Jingles are presented as an efficient and effective way to encapsulate self-help advice approved by medical authorities. Use of jingles makes self-help advice far easier and more enjoyable to read, remember and understand. BY VERNON A. QUARSTEIN Ph.D. Copyright © 2006 and 2008 by Vernon A. Quarstein All Copy Rights Reserved unless purchased. The material in this electronic publication is protected under International and Federal Copyright Laws and Treaties, and as such, any unauthorized reprint or use of this material is strictly prohibited. The material in this electronic publication may be stored only on one computer at one time. You may keep one additional copy on CD or disk for backup purposes. You may not copy, forward, or transfer this publication or any part of it, whether in electronic or printed form, to another person or entity. Reproduction or translation of any part of this work without the permission of the copyright holder is against the law. Contact dr.h.jingles@gmail.com THE E-BOOK ON SLEEPING IMPROVEMENT TABLE OF CONTENTS INTRODUCTIONTHE WAY THE MIND WORKS CHAPTER 1: SLEEPING PROBLEMS [1] CHAPTER 2: BETTER SLEEP HYGENE JINGLE [2] CHAPTER 3: WAYS TO SLEEP BETTER JINGLE [3] CHAPTER 4: JINGLES TO SLEEP BETTER RECAP [4] CHAPTER 5: SLEEP AIDS & SUMMARY
INTRODUCTION This E-book addresses sleep problems that people have from
time to time. That is, being unable to get to sleep. This situation occurs under a variety of conditions, most of which are self-induced.
Whether self-induced or not, sleep is vitally important to
restoring the brain’s memory function. Jingles have been used for centuries to help children get to sleep. By repeating them over and over they induce sleep itself often without knowing it. Jingles include, “I have a Sleep Problem if Jingle?” “The
Better Sleep Hygiene Jingle,” and “Ways to Sleep Better Jingle.” HOW THE MIND WORKS DURING SLEEP
The way the mind works during sleep is best described in a Massachusetts General “While you’re slumbering in your bed at night, your brain is busy. During REM (rapid eye movement) sleep (when vivid dreaming occurs) our gray cells are working as diligently as they do when you’re awake, and through out the rest of the sleep cycle they are nearly as active. Instead of being on cruise control as popularly believed, your brain is fully in charge, consolidating new memories, practicing skills, and even working on solutions to your problems. “Without proper sleep, alertness, concentration, planning, problem- solving, reaction time and IQ scores suffer. A person who has been awake for 21 hours functions as poorly as someone who is legally drunk. “But the precise effects of sleep on the brain are as yet unclear. One theory is that sleep causes changes in the brain that improve memory. Magnetic resonance imaging shows that during sleep your brain activates circuits that were used during the day to learn a new skill, and then shifts activity to other brain regions–a process that is believed to be related to the transferring of new memory into long- term memory.” Many instances occur when people do not recognize that they have a sleep problem and therefore fail to do anything to correct the underlying conditions or causes. The first step in this process is to answer the question, “Do I have a
sleep problem?” Once the symptoms are understood and the problem is recognized, action of some sort may be taken to alleviate the conditions or cause of the problem. These conditions or causes may take on several forms, but the most frequent forms are self-inflicted causes that can preclude restful sleep. To answer the question in the first step we utilize medical advice
from medical advice into the jingle format for ease of learning, as follows: CHAPTER 1: SLEEP PROBLEM JINGLE [1] Can’t Sleep When Tired Jingle [1.1] You have a sleep problem if, You cannot sleep if tired out. Awake at night too often? Ready to scream or shout. Can’t Sleep at All Jingle [1.2] You have a sleep problem if, Once awake can’t sleep at all, Awaken too early in the morn, Before the alarm makes its call. Still Tired in the Morn Jingle [1.3] You have a sleep problem if, You feel exhausted in the morn, And you often awaken feeling, Irritable, fatigued, or forlorn. Can’t Get to Sleep Again Jingle [1.4] You have a sleep problem if you, Cannot fall asleep when tired, Or can’t sleep again once awake, Even though you feel very tired. Wake Up Too Early Jingle [1.5] You have a sleep problem if you, Feel tired after sleeping over night. Wake up too early in the morning, Not enough sleep is a serious plight. Daytime Drowsiness Jingle [1.6] You have a sleep problem if you, Can’t sleep when trying your best. Daytime drowsiness or irritability, Occurs and doesn’t help to protest. Too Tired to Cope Jingle [1.7] If you’re too tired to cope, Or engage in your normal bout of popping pills or alcohol or dope, You definitely have a sleep-out. Narrative Explanation [1]: Knowledge of the above jingle even without repetition can
support or negate the possibility that a sleep problem exists. How then do we cope with this sleep problem knowing that sleep is vital to our mental condition over the next work day and even for long- term physical and mental wellbeing? As we mentioned, some of our sleep problems are self-induced This then is an appropriate time and place for applying a jingle The following two jingles are essentially self explanatory so CHAPTER 2: BETTER SLEEP HYGENE JINGLE [2]
Afternoon Caffeine Jingle [2.1] In afternoon and evening times, Caffeine-containing products avoid. Don’t sip coffee, tea, or chocolate drinks, Or sleep-time may become a void. Smoking or Drinking Jingle [2.2] Late at night when bedtime approaches, Keep nicotine and alcohol out of sight. They help dose-off, but later haunt you, Triggering awakenings during the night. Moderate vs. Vigorous Jingle [2.3] Moderate exercise in late afternoon, Improves sleep throughout the night, But vigorous exercise in late afternoon, Can make sleep slip out of sight. Prerequisites for Sleep Jingle [2.4] Don’t take a nap in the afternoons, Avoid late heavy meals before sleep, Keep your bedroom dark and quiet, And moderate temperatures keep. TV & Reading in Bed Jingle [2.5] It will keep you awake too late, If you watch TV in bed or read, If in twenty minutes you don’t succeed, Get up take on some other lead. The Worrying Jingle [2.6] If worry keeps you awake at night, Worry before you get into bed, Set aside a time earlier in the day, To empty worries out of your head. What is meant by this jingle is essentially self-explanatory so additional narrative explanations from the article by
CHAPTER 4: WAYS TO SLEEP BETTER JINGLE [4] Sleep Time Diary Jingle [3.1] Keep a regular sleep schedule, On the weekends too it’s best. Keep a sleep time daily diary, For 14 days record your rest. Narrative Explanation [3.1]: Note such facts as when you went to bed, what you ate and drank during the day, how many times you woke up, what you did before bed, how tired you were when you got up, and so forth. This may help you uncover factors that are interfering with sleep.
Bad and Good Habits Jingle [3.2] Don’t smoke away sleep time, Limit caffeine and alcohol, Deep breathing exercises, Give relaxation to all. Narrative Explanation [3.2]: Limit smoking, caffeine and alcohol for at least four to six hours before bed, as these can interfere with sleep. Don’t eat a large meal before retiring, but do have a light high-carb snack if that will help you relax. Exercise only if you are able, but not right before bedtime. Sleep Aids Jingle [3.3] Gently stretching or yoga, Speeds the onset of sleep, Go and get up at the same time, Throughout the entire week. Narrative Explanation [3.3]: Learn relaxation techniques to make falling asleep easier. Breathe slowly and deeply, consciously relax your muscles, and think soothing thoughts. Go to bed and wake up at the same time every day. Don’t plan to use the weekends to “catch-up” on sleep–instead, get the sleep you need every night. Good Bed Jingle [3.4] Exercise regularly each day, Be sure that your bedroom, Has in it a comfortable bed, Is quiet and dark as a tomb. Narrative Explanation [3.4]: Invest in a comfortable bed. If you need to, use a sleep mask or white noise machine. Make your bedroom primarily a place for sleeping. Unwind a Good Practice Jingle [3.5] Don’t do anything stimulating, Hit the sack when tired at night. Don’t nap during the daytime, At sleep time turn out the light. Narrative Explanation [3.5]: Violent movies or upsetting newscasts can keep you awake, as can exposure to bright lights. Use bedtime relaxation activities–such as a hot bath or listening to music–to unwind. Write Down Worries Jingle [3.6] If you cannot get to sleep, Stop worrying or being fretful, Try meditation to reduce the stress, Avoid anger or being hateful. Narrative Explanation [3.6]:
When a worry arises at night, write it down for consideration the following day, then go back to sleep. If you are in bed and can’t sleep, get up and do something else for a while, then return when you begin to feel drowsy. Getting upset will only compound your sleep problems. Tell yourself you can handle being a little irritable or tired the next day. Letting go of what you can’t control will help you relax–and you just might fall asleep. JINGLES TO SLEEP BETTER RECAP [3] Recaps (recapitulations) of the messages following Healthy Jingles listed above, but without narrative explanations, are provided below. These recaps are useful when explanations become clear and are retained. Sleep Time Diary Jingle [3.1] Keep a regular sleep schedule, On the weekends too it’s best. Keep a sleep time daily diary, For 14 days to record your rest. Bad and Good Habits Jingle [3.2] Don’t smoke away sleep time, Limit caffeine and alcohol, Deep breathing exercises, Give relaxation to all. Sleep Aids Jingle [3.3] Gently stretching or yoga, Speeds the onset of sleep. Go and get up at the same time, Throughout the entire week. . Invest in a Good Bed Jingle [3.4] Exercise regularly each day. Be sure that your bedroom, Has in it a comfortable bed, Is quiet and dark as a tomb. Unwind a Good Practice Jingle [3.5] Don’t do anything stimulating, Hit the sack when tired at night. Don’t nap during the daytime, At sleep time turn out the light.
Write Down Worries Jingle [3.6] If you cannot get to sleep, Stop worrying or being fretful. Try meditation to reduce the stress, Avoid anger or being hateful. CHAPTER 5: SLEEP AIDS [5] Ambien (Zolpidem) induces sleep quickly but causes grogginess if you sleep less than 8 hours. It is not approved for long-term use.
Ambien CR, a new time-release pill, is approved for long-term use.
Sonata (Zaleplon) wears off in about four hours. It can be taken during the night if you have problems staying asleep.
Eszopicione (Lunesta) will help you fall asleep quickly but should only be used when you expect to get eight hours of sleep. Otherwise, temporary memory loss may result. Lunesta should not be taken right after a heavy meal. It is approved for long-term use.
Rozerem (Ramelteon) is not a controlled substance. Manufacturers warn that its use increases the possibility of addiction or abuse. Rozerem helps with sleep-onset problems but is not recommended for restating sleep if you wake up during the night.
SUMMARY We employed jingles supplemented with narrative explanations to cover medical advice regarding these three difficulties that almost everyone encounters from time to time. This E-Book addresse the problem that all people have from time to time. That is, being unable to get to sleep. This situation occurs under a variety of conditions, most of which are self-induced. [1] Massachusetts General Hospital Mind, Mood and Memory. 2006. Solving your sleep problems: Do you have a sleep problem? 2 (6): 3 [2] ,Massachusetts General Hospital Mind, Mood and Memory. 2006. Solving your sleep problems: Do you have a sleep problem? 2 (6): 3. [3] The Cleveland Clinic Men’s Health Advisor. 2003. A guide to better sleep hygiene 5 (9): 7 [4] Massachusetts General Hospital Mind, Mood and Memory. 2006. Solving your sleep problem 2 (6): 3 [5] Neubauer, D. 2006. Are the new sleep aids right for you? Johns Hopkins Medical Letter, Health After 50 18 (2): 3. (Dr. Neubauer is Associate Director of the
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