No More Sleepless Night Prof Dr. Bilal Semih Bozdemir by Prof. Dr. Bilal Semih Bozdemir

♠ No More Sleepless Night ♠

NO MORE SLEEPLESS NIGHT To sleep well and feel good when you wake up.

♠ No More Sleepless Night ♠

NO MORE SLEEPLESS NIGHT To sleep well and feel good when you wake up. St Clements University Turkish Publishing

First Edition

â&#x2122; No More Sleepless Night â&#x2122; May 2014 ISBN: 978-9944-0790-7-5

St Clements University The copyright of this book is owned by St Clement University and a propriety of Turkey Information Office. No part of this publication may be reproduced or distributed in any form or by any means, without the prior written permission of the publisher.

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We’d like to thank the dean of St Clements University, Fahri Konsolos and the Pressgrup’s Chairman of the Board of Directors, Assistant Professor Bilal Semih BOZDEMIR.

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Preface 1. These articles are obtained from the following enterprises and institutions with unconstrained educational material provided by the compilation from continuous certificate courses at Harvard University Medical School Sleep Medicine Unit.

♠ No More Sleepless Night ♠ Cephalon, Inc. Sanofi Aventis, Inc. Sepracor, Inc. Takeda Pharmaceuticals North America, Inc. 2. This article includes WGBH, Havard University and associate schools, Havard University hospitals and reseach institutes relashionship exceptions covering a period of 12 month after the 1st of February 2008. 3. For the works of Dr. Stuart F. Quan with the Sleep Medicine Center LLC inside the Harvard University Sleep Medicine Unit, he received the support of the Health Institute and Arizona University in cooperation with the National Institute of Health and had made use of the peculiar researches of Respironics, Inc. Takeda Pharmacology has been supportive to his works. The editor of the Clinical Sleep Medicine Journal which is the Official Journal of American Academy of Sleep Medicine has also been supportive to these works. He, as the president of the American Internal Medicine Board of Sleep Medicine Test Writing Committee, Internal Medicine Monitoring Committee, has been working as Permanent Member of the Accreditation Council. 4. The department of Sleep Medicine working in association with the Harvard Sleep Medicine Center’s (in common with the Brigham & Women Diseases Hospital), worker PhD Steven Shea LLC, taking some

â&#x2122; No More Sleepless Night â&#x2122; support from the works of the National Institute of Health, has worked in the American Association of Sleep Medicine and Sleep Research Committee. 5. The following contributed to the preparation of the information below and the contents of the video. From the Harvard Sleep Department Charles Czeisler, PhD, MD. As a consultant at the Actelion, Ltd., Cephalon Inc. Not only as Career Security Administrator at Federal Motor, but also worked at Hypnion, Inc., Sleep Multimedia, Inc., Respironics, Sepracor, Somnus Pharmaceuticals, Takeda Pharmaceuticals, Vanda Pharmaceuticals. As Speaker at Fedex Kinko, member of the scientific board at Vanda Pharmaceuticals and Hypnion, Inc. and member of the Teaching Staff at Baylor College of Medicine, Cephalon, Inc., Clinical Excellence Commission of Australia, Duke University Medical Center, Institute of Health Promotion, Morehouse School of Medicine, National Emergency Training Center, the National Institutes of Health, Osaka University School of Medicine, Tanabe Seiyaku Co., Ltd., Tokyo Electric Power Company, University of Tsukuba and at the World Federation of Sleep Research and Sleep Medicine Societies; was formerly a specialist for

â&#x2122; No More Sleepless Night â&#x2122; Delta Airlines, Wettermark, Holland & Kieth, LLC, Avera & Smith, LLP, Harrell & Harrell and Sedey Harper and also as a consultant for Axon. 6. We had also the contribution of a Medical Doctor from Harvard Department of Sleep Medicine named Richard Feber. 7. Janet Mullington, MD from the Harvard Department of Sleep Medicine, alongside with the Jazz Pharmaceuticals scientist consulting received a research fellowship from Sepracor Inc. 8. Thomas Scammell, MD from the Harvard Department of Sleep Medicine, worked at Takeda Pharmaceuticals and Sleep Researches Association, the American Academy Sleep Medicine and Sleep Researches Association and at the Klein-Levin Syndrome Foundation. 9. Robert Stickgold, PhD from the Harvard Department of Sleep Medicine also contributed to the realization of these works.

♠ No More Sleepless Night ♠

Topics

How to provide the best sleep rate and understanding of its advantages. Learning the concept of insufficient sleep in terms of performance and its effects on disease risks. Understanding how sleep and wake are regulated. Information about a normal rhythm of sleep during a twenty four hours period and a wrong rhythm of sleep, how it happens, its effects and the insomnia. Learning some common sleep disorders’ clinical symptoms. Review of sleep development and some general and advantageous strategies to have a healthy sleep.

♠ No More Sleepless Night ♠

TABLE OF CONTENTS Chapter I ........................................................................................... ................................. 2 What is Sleep? ........................................................................................... ........................ 3 Brain’s activity ........................................................................................... ........................ 3 A look at brain’s frequency and wavelengths ................................................................... 6

♠ No More Sleepless Night ♠ Cerebral Frequencies: ........................................................................................... ............ 9 Cycle of Night ........................................................................................... ........................ 12 The Physiological changes that occur during sleep .......................................................... 18 1. The Body Temperature..................................

................................................................ 22 2. Respiration ........................................................................................ ........................... 23 3. Cardiovascular Activity ........................................................................................ ......... 27 4. Other Physiological Changes that occur during Sleep…………………..…….……................. 28 Dreams occurring in both the REM and the NREM sleep.................................................. 30 Summary ........................................................................................... ............................... 32 Chapter II ........................................................................................... ............................... 33

♠ No More Sleepless Night ♠ Sleep patterns: The Alertness status and the Constant Sleep........................................... 34 The Pineal Gland.................................................................................. ............................. 35 The Tuber mammillary Nucleus (TMN) ........................................................................... 38 The biological Awakening Centers ................................................................................... 39 Sleep Patterns: Status of come and go between sleep and wakefulness........................... 41 CHAPTER III ........................................................................................... ............................ 43 Sleep and our Biological clock .......................................................................................... 44 1. The hemostatic Sleep

........................................................................................ ........... 44 2. Staying awake and Sleeping ........................................................................................ .. 46

♠ No More Sleepless Night ♠ 3. Night Sleep and Body

Clock............................................................................... ........... 49 4. The Fragile Balance........................................................................... ............................. 51 CHAPTER IV ........................................................................................... ............................ 52 Sleep and age ........................................................................................... ......................... 53 Age-Related Sleep Problems............................................................................ .................. 57 Polysomnography (PSG ) ........................................................................................... ........ 60 Have A Little Nap……………………………………………...……………………………… …………………………61 The Advantages of Sleep ........................................................................................... ......... 62

♠ No More Sleepless Night ♠ CHAPTER V ........................................................................................... ............................. 63 Why do we sleep? ........................................................................................... ................. 64 WHY DO WE SLEEP? ........................................................................................... .............. 65 Theories related to the reasons why we Sleep................................................................ 66 1. The inactivity

Theory............................................................................ ......................... 66 2. The Energy conservation Theory............................................................................ ....... 67 3. The Restauration Theory ........................................................................................ ..... 68 4. The Brain Flexibility Theory............................................................................ ............... 70 5. Sleep, Learning and Memory ........................................................................................ 71

♠ No More Sleepless Night ♠ Learning Functions and Sleep ................................................................................... 71 2. Sleep strategies and Types of Memory...................................................................... 72 3. The Effect of Sleep needs on Learning abilities and Performance……………….………….74 The consequence of an insufficient sleep on Health ........................................................ 76 1.

Sleep and Disease Risk ........................................................................................... ........... 76 Obesity ........................................................................................... .................................. 77 Diabetes............................................................................. ............................................... 78 Cardiac Diseases and High Blood Pressure ...................................................................... 79 Mental Diseases ........................................................................................... .................... 80 Immunity............................................................................ ............................................... 81

♠ No More Sleepless Night ♠ Alchohol............................................................................. ................................................ 82 Life Expectancy......................................................................... ......................................... 83 Sleep Performances and Public Health ............................................................................ 85 1. Costs, Preventable Accidents

....................................................................................... 85 2. How does insomnia influence mental performances? ................................................ 87 CHAPTER VI ........................................................................................... ............................ 91 An overview of sleep troubles.............................................................................. ... 92 The insomnia ........................................................................................... ........................ 92 The causes of Chronic Insomnia............................................................................. ........... 94

♠ No More Sleepless Night ♠ Treatment.......................................................................... ............................................... 95 Behavioural Techniques ........................................................................................... ........ 96 Drugs on doctor’s Prescription ......................................................................................... 97 Drugs with no Prescriptions and Solutions........................................................................ 98 Obstructive Sleep Apnea (OSA) ........................................................................................ 99 Treatment ........................................................................................... ........................ 101 Narcolepsy.......................................................................... ......................................... 102 Treatment ........................................................................................... ........................ 103 Periodic Leg Movement during Sleep (PLMS)/ Periodic Leg Movement Disorder (PLMD)/ restless leg syndrome (RLS)

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........................................................................................... ......................................... 104 Treatment ........................................................................................... ........................ 106 The Parasomnias ........................................................................................... .............. 107 Treatment.......................................................................... .......................................... 109 CHAPTER VII ........................................................................................... ..................... 110 Advices for a Healthy Sleep ......................................................................................... 111 1. Stay away from caffeine, alcohol, nicotine and

other chemicals that interfere with Sleep............................................................................. .......................................... 112 2. Change your bedroom to a Sleep Provocative Place....................................... 113 3. Create a Routine of Relaxation Before Sleep ........................................................ 114

♠ No More Sleepless Night ♠ 4. Go to bed when you feel really tired

..................................................................... 115 5. Don’t Be A Night Time Monitor......................................................................... ..... 116 6. Use The Lights To Your Own Advantage ................................................................ 117 7. Hold a Sleep Plan According to Your Internal Clock…………………………………..…….... 118 8. Nap Early or Do Not Nap at All…………………........................................................... 119 9. Lighten Your Dinners ...................................................................................... ....... 120 10. Balance Your Liquid Intakes .................................................................................. 121 11. Do Physical Activities Early.............................................................................. ...... 122 12. Follow ...................................................................................... ............................. 123 CHAPTER VIII ........................................................................................... .................... 124

♠ No More Sleepless Night ♠ Relationships between Hormonal Glands and Sleep................................................... 125 Sleep and Dreams ........................................................................................... ............ 127 Dreams from a Neurophysiological Point of View ...................................................... 128 REM Sleep and Dreams............................................................................... .................129 CHAPTER IX ........................................................................................... ...................... 132 Sleep and Theories related to it .................................................................................. 133 The Parallel Universe Theory ...................................................................................... 133 Earning a good energy and Succeed to do it before sleeping, Getting Ready For A Good Day………………………………………………………………………………… …………….............................. 144

♠ No More Sleepless Night ♠ CHAPTER X ........................................................................................... .......................... 168 Sleep-Related Diseases............................................................................. ...................... 169 Sleep-Related Disorders............................................................................ ..................... 170 Advices that should be observed before sleeping.......................................................... 175 Sleep Disorders classification ........................................................................................ 178 Sleep Disorders classification....................................................................... .................. 179 CHAPTER XI ........................................................................................... ......................... 182 Various Sleep-related Knowledge......................................................................... ......... 183

♠ No More Sleepless Night ♠ Therapy with Arts ........................................................................................... ............... 183 Works made on Dreams by Asians Peoples ................................................................... 187 Dreams and Daily Physical Activities............................................................................. .. 188 Remembering Dreams between Wakefulness and Sleep .............................................. 189 Relationships between Astral Travel and Dreams ......................................................... 191 Are There Laboratory Data collected about Dreams?.................................................... 196 The Dreams’ continuation Hypothesis ......................................................................... .198 Continuous Positive Air Pressure for Obstructive Sleep Apnea Therapy ....................... 199

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CHAPTER I What is Sleep?

Every night almost everyone faces extraordinary changes: we abandon our consciousness and for a couple of hours we enter a state of unconsciousness commonly known as sleep. When we wake up we remember only a few things or simply nothing about those hours we’ve just spent sleeping. Apart from some exceptional examples, when we sleep we can’t evaluate or even think. Even if each sleeping features may be valid for everyone, several people slog on falling asleep. All organisms show the kinds of the models of sleeping observed in human beings and daily sleep similarities, daily activities (works) and resting activities. After observing behavioural changes, sleep medicine researchers (scientists) in order to describe sleeping activities, considering a couple of years’ research results, revealed some characteristics of it. During sleep there’s a decrease of activities. •

Sleep, with the closure of people’s eyes, is associated with a state of relaxing.

♠ No More Sleepless Night ♠ • •

Sleep is a behavioral response to the decrease of consciousness. Defeating sleep is a relatively easy thing. (Except situations that cause a diminution of consciousness such as in case of hibernation or coma)

According to the observations made when monitoring sleep and behavioural changes related or synonyms to sleep physiological changes, they concluded that activities samples on an electroencephalography (EEG) and other psychological changes are based on human beings’ sleep. Brain’s Activity Before the modern research on Sleep made in 1920, scientists described, sleep as a passive status of the brain. As feelings and perception as well as sensory inputs from the surrounding environment are decreased at nights, sleep was generally accepted to be a phenomenon during which people are not able to have those feelings anymore. That implied brain functions were also affected. Basically scientists thought that during sleep brain was partially shut down and foresaw that it started fully working once again in the early morning.

♠ No More Sleepless Night ♠ However, with the invention of the EEG in 1929 contradictions to that former idea began to be appear. According to the information saved by the EEG, the searchers observed that sleep was in fact a dynamic behavior and that brain is pretty much active during that period that’ to say the brain wasn’t totally passive. The records made by the EEG during those work related to sleep, instruments used to measure not only the EEG but also eyes and muscles movements, helped two discover two main kind of sleep. These have been identified using characteristic EEG models showing the availability or the absence of eye movements. Those two main categories of sleep are related to Rapid Eye Movement Sleep (REM) and Non-Rapid Eye Movement Sleep and (NREM). An EEG, generally consider to name a REM sleep as an "active sleep", as we could easily understand from its name, that kind of sleep is related to frequencies rhythms that are as complex as eyes’ movements and little genetic characteristics

Those two main categories of sleep are the Rapid Eye Movement Sleep (REM) and the Non-Rapid Eye Movement Sleep (NREM). An EEG, generally consider to name a REM sleep as an "active sleep", as we could easily understand from its name, that kind of sleep is due to frequencies rhythms that are as complex as eyes’ movements and little genetic characteristics. According

♠ No More Sleepless Night ♠ to some sleep medicine researchers those eyes’ movements are due to dreams. Typically, when people wake up from a REM sleep they express the fact they’ve had a dream, with relatively clear expressions sometimes they say they saw some weird dreams. On the other hand, when people wake up from an NREM sleep they usually say they had less often dreams and even when they do those dreams included less imagery. The interesting fact is that during a REM dream skeletal muscles are temporally still (immobile). This makes us think that it works as a neurological barrier that provokes the inhibition of dreams’ effects.

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Figure 01: EEG of wakefulness, NREM and REM Sleep

♠ No More Sleepless Night ♠ The NREM sleep can be separated into three strategy: N1, N2 and N3. During the steps of evolution from N1 to N3, the EEG is slower and more synchronized and eyes are slighty slower in N1 comparatively with what has been observed in N2; sleep is caracterised by the so-called K complexes, which are irregular beats of high brain wavelenghts and could be more described as high electrical waves located between 12-16 Hz.

Brain’s frequencies and observation of wavelengths In 1875, according to Richard Caton, the first scientist working on brain vibrations (oscillations) brain vibrates in various wavelenghts. There have been of course, several other researches that were carried out since more than a century. Those researches demonstrated that our mood and our feelings influences our brains’ vibrations and that as a matter of fact those brain activities have some effects on our mood and feelings in return. Even when feelings change brain waves basically change all the same. For instance, a formation of different kind of waves in the brain causes situations such as falling in love, getting angry, peace of mind, questions and excitment. We can simply compare our brain to a radio. Our brain which is a frequencies-receiver and processor like a radio, and is in fact a transmitter when it comes to broadcast frequencies. That’s to say our brain is a natural wireless network, exactly like a radio which is not only a transmitter but also a receiver.

♠ No More Sleepless Night ♠ What is a frequency? A Frequency is the criteria that determine the unit of each electrical measurement range. For every material there’s a normal and an abnormal frequency. In the brain also, frequencies are spread both for normal or abnormal situations. The most important effect of those frequencies is the reaction they produce on our body. In the light of such information, down here we’ll investigate our brain frequencies, especially during sleep how those frequencies are propagated and how those transmissions may affect our sleep. According to the fact that every object do have a frequency and that they affect other objects, it’s quite logical to conclude that brain also affect other objects or is affected by them. Let’s take a greater view to our topic with a simple example. Think about a radio, when another radio nearby is switched on, the former one is influenced. That may also be noticed by the influence of cell phones on radios or TV, especially when there is an incoming call. Frequencies on the same band or similar bands influence similar wave bands or objects. Now, when we think about an incident that happened to our brain, we surely notice an influence of the brain on not only our own body but also on other people’s brain and bodies. When our body moves these movements are transmitted to our surroundings. The ionosphere layer shows a frequency of almost 7.5 per second (that frequency has increased those last days). Our body, on the other hand, shows a frequency between 6.8 and 7.5. That vibration with

♠ No More Sleepless Night ♠ the skeleton and intern organs’ vibration reaches an average of 8-9 cps speed of frequency. That’s to say, the vibration frequencies of the ionosphere and those of our body are very compatible. Once again according to those results it’s been revealed that our body is performing an energy trade alongside with the whole world considering similar and different frequencies available. Can we spread our energy in an electromagnetic hole; even if we could, how far could we do it? It’s surprising but 40.000 km is the answer. In other words, with our brain we can use and transmit brain frequencies upon a distance representing the entire perimeter of the world. That emission (transmission) time is about one-seventy seconds. On the contrary, we may talk about influences of the world and metallurgic moves on us. That is the real cause of influences of storms, thunders or the full moon on us. The interesting thing is that even the rise and fall of stock markets are due to the weather’s changes of the world we’re living in. In other words, our environment is vibrating at a frequency of 7-9.5 cps. We’re just trying to confirm if we could concretize the techniques we saw or heard from a specialist psychologist or about mental researches that remained only thoughts/ideas. We witness the fact that thoughts, are not on temporary desires and enthusiasms but, as it’s actually supposed to be, at the stage of non-influence frequencies and non-standard breakers the envy of concretizing our wills, for a couple of successes became secret and about that, documentary were

♠ No More Sleepless Night ♠ made and books were written. That’s what we call embodiment or the power of concretizing (performing power). Brain Frequencies BETA: 14-30 cps – When the brain is busy performing a physical activity or triggering it. ALFA: 7-13 cps – When you’re throw your cap over the windmill (trying to imagine something) or lost in your thoughts. TETA: 3.5-7 cps – When you’re awake. DELTA: 0.5-3.5 cps – When you’re having the deepest sleep. When a single object changes frequencies there’s also a frequency change in every object surrounding it whether they are or not under its influence. Of course, changes related to world’s frequency create important effects on brain’s frequency. Among the wavelengths stated above the only ones that are suitable for us and make us feel comfortable are the alpha and the theta wavelengths. It’s all about the arrangement of all the world's energy and material. When you feel yourself comfortable, in order to make your brain emit the needed frequency wavelengths you influenced the environment and all the same it’s going to share it with you. The only way is using more of

♠ No More Sleepless Night ♠ your energy and getting a better mood and to feel your own energy. Your subconscious personality on the other hand in coordination with your heart beats and your functional activities will be in a parallel and suitable way with their frequency. As a result, your subconscious self will be provided a more relax and free mood. The most common method of learning is, for any new behavior pattern you want to learn, to make your subconscious self to learn it first. That learning is therefore more easily practicable concretely. That could be named subconscious energy or even permanent subconscious energy. Otherwise, when some damages are processed to your body, to your inner self and your brain can lead a bit later to your mental disorders. When brain waves slow down your mind makes your body comfortable. Of course, when the body feel more comfortable (relax), that also leads also a comfort and well-being sensation-giving influence on the mind especially on the progress techniques. But when the body isn’t relaxing or feeling comfortable you’ll notice that even the so-called energy techniques are worthless. If you the body’s need has not been resolved you can never be mentally comfortable. The slowing of brain waves also influences your concentration or your ability to focus on something. Your concentration is more easily developed when you and your brain feel comfortable. That’s to say, it’s really

♠ No More Sleepless Night ♠ important for you to be in the Alpha and theta wavelengths. When your brain is in the alpha wavelength mode it can combine with someone else’s frequency or energy, your brain can interfere with that energy. On the other hand, that energy will interfere you. When you’re in a Beta wavelength mode, because you’re too much busy, your graph is continuously rising and falling. The perfectly opposite situation is when you’re dealing with a Theta wavelength. As the Beta waves increase with your level of excitement it’s also present when you’re nervous. When you give yourself a break during a work you may show an example of Alpha situation. When you’re resting or when you’re creative it mean you’re in Theta situation. But when you’re sleeping you’re on the Delta wavelength. Those frequencies lie in the basis of scientific articles and researches related to mind control. When you are having a dream it means you’re in the Theta wavelength. We’d like to add one more interesting information here. For example, when you directly send to the brain, a frequency undetectable by the ears but detectable by the brain, it means the person is able to play frequencies. Also, that causes the person to feel he/she is in one of the wavelengths we just explained. What I meant was that in fact, this was an example for me to explain the expression: hearing the voices from the

♠ No More Sleepless Night ♠ unseen. Especially because doing so it’s possible to control people’s behaviours it is a distinct field of scientific research.

Cycle of Night In healthy adults sleep typically begins with the NREM period. It can be described with a sample of an open rhythm alpha activity related to the status of vigilance in the N1 form, known as a low voltage model based on complex frequency leading to the first step of sleep. While not sleeping, the transition to N1 occurs during a couple of second with the first step of sleep which begins first of all with the eyes’ movements slowing down. This first N1 period is typically one to seven minutes long. The second step also called N2 step, sleep spindles and/or the K complexes on the EEG occurs in the next 20 or 25 minutes. In the N2 Sleep, high voltage slowly appears, during the third sleep step, the N3 short wave activity characteristics occur.

During an NREM Sleep, the external brain responds less to stimuli and this case, waking up gets more and more complicated. The amplitude of sleep, the number of sleep waves and the N3 sleep in older people gets weaker with time; that’s generally due to the increase observed in the N2 Sleep.

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Nescafe Filtrated coffee

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Coffee Latte Caffeine-free Nescafe

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This observation made in the N3 sleep step, shows that generally NREM Sleep steps tend to seriously increase body

♠ No More Sleepless Night ♠ movements. Typically, a period of 5 to 10 minutes N2 precedes a REM sleep screen. The REM sleep typically covers 20 or 25 percent of the total sleep in healthy adults. NREM and REM sleeps, alternate with each other in a periodical way all night long. Several slow waves of NREM sleeps occurs during the first part of a night; REM sleep on the other hand for a whole night generally lasts one to five minutes. In a typical night sleep, the N3 sleep becomes invisible in the next period, or sometimes occurs during the second screen. The first NREM-REM sleep period average length is 70 to 100 minutes; the second and next step lasts from 90 to 120 minutes. During those special models of period NREM and REM sleep continue the whole night in an unknown way. According to some scientists, NREM and REM specific sequence optimize some features occurring during sleep and participating in memory consolidation, both physical and mental compensation, all the same this hasn’t been proven yet.

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Figure 3

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Figure 2 Normal adults spend almost half of their sleep the for N2 sleep. During this step there are characteristic brain models including Sleep spindles and K Complexes as seen above.

The EEGs show a high amplitude, low frequency delta waves during the N3 step, the deepest sleep step. That step is a sign of "deep" or "slow wave" or delta sleep. Old literature says that N3 sleep includes 3 or 4 stages but the newest classification system has combined all of them to a single N3 stage.

The psychological changes that occur during sleep During vigilance, to ensure body functions possible levels of several psychological changes may be controlled. When we’re wakeful, heat blood pressure and oxygen levels, carbon dioxide and glucose in the blood have relatively constant values. When sleeping as psychological demands decrease heat and blood pressure also decrease. Although it’s known generally several psychological factors such as cortical activities, respiration and heart vary during REM sleep, it

♠ No More Sleepless Night ♠ changes greatly even in situations different from the REM sleep. All the scientists agree on the fact sleep tend to ensure body normal functions to continue working especially for activities happening during the systemic circulation of blood. Sleep has nothing to do with the night. It’s not due to the nightfall. Sleep can occur as soon as the theta stepmentioned above- has been reached. The change of the full amount of blood in the brain, happens with the completion of the systemic circulation. It also occurs during sleep. Blood change also means its cleaning. During that cleaning, chemicals and hormones are also cleaned work together on exit

So, what did we mean when we said chemicals taken from outside, hormones changes during that period what does it influence? How does this influence our mental condition before and after sleep? Let’s suppose that before sleeping we were nervous. We were breathing short, our body was contracting, the part of your brain ensuring hormonal function was mixed with blood and that spread through your whole body. As that phenomenon doesn’t take place during your normal thinking activities your brain drops immediately under its influence. Brain, once again due to that hormonal stimulus, begins to send signals throughout the whole body to organs under its control. With heart contraction and oxygen distribution won’t be not at a normal rate.

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I need you to pay attention to the fact that this condition was caused by an hormonal activity. While sleeping your body doesn’t fight against the gravity and is in the most parallel position to it. It means that your body sometimes for a balanced position isn’t trying to respond to any stimulus but is in a relax position. Because eyes are closed there is also a decrease in the blood concentration inside them. Because the amount of blood in the brain has also drop the whole body is in a blood-balanced mode, due to the position that’s parallel to gravity there is a balanced flow, which began to take place alongside with the cleaning process. Our comfort during sleep is provided by the horizontal position we adopt while sleeping. Actually, brain is still in activity. That’s to say it continues thinking. But the notions of time and place are not present anymore because of the relaxing-effect and the state of unconsciousness. The brain thinking functions can’t be carried out anymore as it could be normally when we wished it while still awaken.

♠ No More Sleepless Night ♠ Of course, in that stage remembrance of our former knowledge and logical process of interaction of information in our environment isn’t possible either anymore. This is the most natural way to get down to reach the unconsciousness. Dreams also appear during that period. A dream is a manifestation of unconsciousness. Our feelings, when all our sense organs are working in our brain unconscious stage, in other words because it’s in theta frequencies everything we heard or we smelled according to their intensity may be detected by our unconsciousness. It is interesting to note that even for people born and living in different places around the world the unconsciousness processes work the same way and hide the same secrets. One of the main causes of the nightmares appearing during sleep are the events we lived. Because those events have not being accepted by the inner brain, when the brain reaches its comfort stage, this activity includes an attempt of the inner brain to take over and rule the brain because it didn’t have a rest during the real life events.

1. Body Temparature Before falling asleep according to the area’s weather our body begins to lose its heat. Some scientists think that this loss of heat is compulsory before someone may fall asleep. During sleep our central temperature fall at round about 1 to

♠ No More Sleepless Night ♠ 2°. As a result, we use more energy to keep our body temperature constant. According to another hypothesis, the first and main function of sleep is to make energy savings with that method. The body temperature, except in a case of REM sleep seem to still stay pretty much at a low level, but our body temperature reaches its lowest level during a REM sleep too. Because the body heating changes from place to place in a REM sleep. The normal body temperature for human beings is 36.6-37 degrees. Our body temperature decreases from the afternoon to the evening. In the middle of the night our body temperature reaches its lowest level. In the morning it begins to rise again and is from now on 37 degrees at most. When the body temperature decreases we are more likely to sleep. This is the only reason why someone sleeping in the evening can only awake the next morning. This also shows that falling asleep is due to the changes in the body temperature.

2. Respiration The respiration models change during a period of sleep. When we’re awake our breath is generally irregular, due to the influence of our speeches, feelings, moves, attitude and other factors. Except for the REM sleep, our respiration drops down and becomes regular. As during a REM sleep that model becomes again a changing one, our respiration becomes faster.

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While sleeping, because of the fact that soft tissues located in the pharyngeal region of the respiratory tract gap become narrower, it accelerates the speed of respiration and leads to snoring. Because some regions such as the velum (soft palate), the epiglottis are also affected by that speed they produce various sounds. Alcohol abuse, smoking (the use of cigarettes) and obesity also influence that region and therefore also affects the act of snoring. Being unable to easily breathe from the nose is one of the causes of snoring. The best solution against snoring is to help breathing by the nose been much easier. Snoring is observed in 45 percent of the society. It’s more common in men and a snoring person gets an insufficient rest during his/her sleep. The most serious condition related to snoring is called the sleep apnea. Because of violent snoring your respiration may stops for a couple of minutes. If that condition which may last more than 10 seconds, happens for more than seven times in an hour it is very serious and require some attention. The blood-oxygen ratio in a snoring subject which is suffering from apnea decreases. The heart is obliged to pump a greater amount of blood some years later the heart will grow in size and that leads to high blood pressure.

♠ No More Sleepless Night ♠ A snoring person has probably a tension in the tongue and throat muscles. Those muscles when he lay down on his back the back tongue can’t slide on the throat. People with this condition exactly as an alcohol consumer or a drug taker loose his/her control over his/her own muscles during a sleep period. Snoring can also be observed when some people are having a deep sleep due to the fact that they’re becoming loose. The excessive largeness of the tissues located in the throat may also lead to snoring. Large tonsils and large meat is more commonly found in infants. For fat people it’s due to their thick neck. Cysts and tumors may also lead to snoring. If the velum (soft palate) or the epiglottis is too much pendulous and long it narrows the respiratory tracts and because it is hung to the respiratory tract is acts like a valve and provokes snoring. Every person who has a congestion of the nose to take a breath creates a vacuum in the nasal fossa. This way, we notice that even a person who didn’t use to snore when his/her nose is open, now begins snoring. This is due to a deformation inside the nose.

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Average Degree

High Degree

♠ No More Sleepless Night ♠ 3. Cardiovascular Activity One of the probable functions of sleep, is allowing the heart to fullfil solid demand while we’re resting. In comparison with when we’re awake, except for REM sleep, ther’s a neat decrease in blood pressure and heart beats’ speed. During a REM sleep, blood pressure and heart beats are high accordingly to each and every specific changes in the cardiovascular activity. In addition, the blood flow changes that cause erection in men and the clitoris growth in women occur and this is a specific feature of the REM sleep. It may also be due to the contents of dreams produce by the nervous system activities or the unidentified neural and physiological changes that occur during a typical REM sleep.

â&#x2122; No More Sleepless Night â&#x2122; 4. Other Physiological Changes that occur during Sleep From several points of view, a couple of physiological changes decreases during sleep. For instance, as the renal function slows down, the production of urine also drops down. Besides some physiological processes continue and some increase during sleep. For example, the most common change which occur during sleep, the increase of hormone production in response to stimuti. As the production of prolactine and Tyroid hormones grows the digestion and activities related to cell repairing are in a lower rate during sleep. Growth is the most important function of sleep.

â&#x2122; No More Sleepless Night â&#x2122;

Snoring rates

Male

Female 14

Genera l30 Y.old -

24 10

60 Y.old+

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• •

Y.Old-: younger than(X) Years old Y. Old+: older than (X) Years old

♠ No More Sleepless Night ♠ Dreams occurring in both the REM and the NREM sleep The thing about sleep that really need attention but is not so much understood is having dreams. With a freaky (strange) and random, sometimes haphazard and sometimes related to the things we experienced when we were awake. Dreams with violent images occur mostly in the REM sleep. Besides as the dreams can’t occur only during a REM sleep some of them can be experienced in a NREM sleep. With the use of comments and interpretation of dreams, their meaning has been researched throughout the history by the philosophers and psychologists. According to the most recent researches on dreams, they still seem to be a secret that noone can fully understand. Some scientists say that, the formation of our dreams, is located in a critical mechanisma within experiences of our daily life; Some other scientists on the other hand defend the hypothesis according to which, dreams are simply one of the results of some uncommon activities taking place in our brain.

â&#x2122; No More Sleepless Night â&#x2122; Apnea Index

Heavy

Average

Light 5-20

20-40

Above 60

Summary To sum up, during sleep the changes that occur in brain activities and physiological functions are relatively deep. Those changes are used to identify events or coincidences met during sleep. Finally, those changes help us to give an accurate answer to the difficult question which is " why do we sleep "?

CHAPTER II

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Sleep pattern: Vigilance (Wake) and constant sleep For each period of 24 hours, every human being stays awake for 16 hours and has a 8 hours long sleep which generally occur during night. In some cultures we notice a sleep occurring in the middle of the day. For night workers and people sleeping during the day the sleep duration is generally less than 8 hours. The ratio of wakeful and sleep duration is 3/1. In order to control sleep and wakefulness a research was made years ago about neural activities, the recent discoveries revealed that a complex neural network is implicated in the maintenance of our sleep and vigilance (wakefulness) status. In that network some neurons encourage sleep and others are responsible of staying awake. Most of the neurons exciting alertness deactivate the ones responsible of sleep and for the sleep neurons the same thing happens in return. This interaction occur in a normal and natural way and lead our body to have a relatively constant vigilance and sleep. However, the brain control over sleep and vigilance hasnâ&#x20AC;&#x2122;t been completely been understood. Scientists are still asking themselves which parts or components in the complex neural network located in the brain, are responsible of some specific functions. For instance, now we know that some regions of the peduncle and the hypothalamus, provoke staying alert (awake) by increasing the communication between the

♠ No More Sleepless Night ♠ neurons located in the largest brain components division, the cerebral cortex. When neurons become active in the region of animation, the cortex activates itself and we wake up. Epiphysis The epiphysis is a lentil-sized tissue located in the brain. It’s located in middle of the two hemispheres, exactly at the meeting point of both thalamus. It has a red-grey color and is 5-8 mm long. Also known as pineal gland, the epiphysis secretes melatonin to regulate sleep and seasonal photoperiods. The melatonin synthesis increases when we’re in luminous or bright places and decreases in darkness. The epiphysis which grows until 1-2 years old and then stays constant, lowers its melatonin production during adulthood. The most recent parapsychological researches proved that the epiphysis is our third eye. In fact, it’s the passage tissue to the spiritual world frequency. That tissue is very active especially during meditation and yoga. It was revealed that the abilities of thinking and movements control are made possible through the functions of the epiphysis. Romans compared the epiphysis to a pine cone. It’s commonly said that the “all-seeing eyes” on the back of US Dollar banknotes is an advice for people to develop their epiphysis using abilities. There are many research results which revealed that the epiphysis becomes more active at night especially between 1 and 4 o’clock. At those hours ours deepest chemical activities are due to the epiphysis. The epiphysis attracts sodium fluoride, this leads to the changes in calcification and hormonal functions

♠ No More Sleepless Night ♠ balance. The injection of sodium fluoride as a method to make people be respectful to authorities and to accept them, has always been applied in the Nazi and Russian concentration camps. The epiphysis is also known as the seventh chakra’s gland. In addition to that, in Vatican City the importance of the fact that some researches should be made upon that gland are proven by cone statues and the Pope’s scepter. The epiphysis secretion is less on the sea level but increases on higher places. That gland supposed to be responsible of inspiration and which is more active during sleep periods, has been shown historical examples of consideration. The prophets’ prayers in high places in Tibetan monasteries, the construction of churches in elevated places, the worships accentuation during nights and the importance of darkness may basically be explained by knowledge about that gland. The melatonin is secreted only when it’s dark. That’s also why we are obliged to sleep at night. It’s said that because they don’t feel the darkness blind people are able to use more efficiently melatonin which is a cancer-inhibitor. That’s why there’s a lower frequency of cancer observed in sight-defective (blind) people. It has also been proven that people working at night has a lower risk of getting a cancer. Melatonin regulates the rhythms of both vigilance and sleep. The prolactin hormone is produced by the pituitary gland. When a baby cries, prolactin’s activity increases as a reaction to the mother’s hearing canals signals. Another hormone controlled by the epiphysis activity is testosterone.

â&#x2122; No More Sleepless Night â&#x2122; Testosterone is secreted at almost 40 percent more at nights. Testosterone, the masculine hormone is also a behavioural hormone. Troid is secreted by the pituitary gland. This hormone is secreted twice more, at nights and especially in people living in the poles. It was proven that medical conditions and disorders such as cancer, aging (getting old), becoming senile are closely related to epiphysis and may be blocked by the epiphysis.

Tuberomammillary Nucleus (TMN)

One of the brain components responsible of animation is the Tuberomammillary Nucleus (TMN). The neurons located there release histamine, which is necessary to allow communication between neurons. Itâ&#x20AC;&#x2122;s interesting to notice that several "anti-histaminic" drugs provoke sleep by blocking those animation signals. The others provide communication between neurons like the neurons directly stimulating animation centers such as the cerebral cortex with the orexin (also known as hypocretin).

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The animation centers

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Figure 04 When we wake up, some specific regions of the gland located in the peduncles named hypothalamus send stimuli to the cerebral cortex. When the neurons of the cortex gets activated, those signals coming from visualization centers allow complex brain functions such as speaking and memory and preserve consciousness.

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Figure 05 The neurons producing orexin (also known as hypocretin) to provide inter-neuronal communication stimulates also visualization centers until the cerebral cortex. Those neurons activate the visualization centers responsible of alertness conservation in order to keep us awake.

Sleep Pattern: come and go between sleep and vigilance Generally, scientists talk about a concept of “reciprocal inhibition” between neurons responsible of vigilance and

♠ No More Sleepless Night ♠ those responsible of sleep. This concept is constantly in application in order to guarantee a period of sleep or constant wakefulness. So, for example, when the cortex is activated the neurons activating our alertness are also inhibiting VLPO neurons at the same time. On the other hand, when VLPO neurons are quickly activated they provoke our sleep, those also like TMN make visualization centers’ activities be inhibited. This phenomenon occur quickly, during a couple of seconds, constant period between sleep and wakefulness. There is a simpler conceptual model to explain the complex neuronal network responsible of the sleep and vigilance control. For instance, some scientists compare the neurological mechanism with a circulation phenomenon happening in an electric circuit. In that conceptual model, the mechanism making the reciprocal inhibition possibly remain constant is triggered by signals stimuli leading to sleep or a change of factors such as body movements for 24 hours period of time. As soon as one of those factors is sufficiently strong, it provides a passage to the opposite status. We can describe the switch allowing a passage between REM sleep and NREM sleep as it look exactly like a come-go key, except for the fact it’s located in the brain. In addition to that, the communications between different neurons and the peduncle various neurons groups are implicated in triggering the passages between REM and NREM sleeps.

♠ No More Sleepless Night ♠ CHAPTER III: Sleep and our biological clock

1. The hemostatic sleep Sleep does indeed generally have ratings, sometimes even if we choose to stay awake there’s something that make us feel asleep. When we sleep at the bad time, it may be not only difficult but also dangerous. This and similar examples are very common, as well as two important systems responsible of triggering alertness and falling asleep. We all know that we simply aren’t able to fully manage sleep only with our will. Generally, when we stay awake more than necessary or wake up after only a few minutes of sleep, by trying to stay up and continue fulfilling our normal functions we are exposed to the unpleasant strength of sleep reminder. Besides, even if we think we had a good sleep, we are still under the influence of sleep without even noticing it. When falling asleep and sleeping from one side we try to resist the huge envy of sleep (which would like been resumed) and we continue staying awake. The best thing to do is to have a regular sleep instead of trying to convince ourselves that we slept well when we know we really didn’t. Scientists say that sleep is under the influence of hemostasis. Factors such as body temperature and blood sugar are in control of our sleep. For instance, when the body temperature drops down, the skin blood vessels wrinkle and we begin shivering so that our body temperature gets back to normal. When the glucose

♠ No More Sleepless Night ♠ amount inside or blood decreases, the pancreas secretes some insulin in order to make the level of glucose inside blood come back to normal. And when we stay too much awake the neurons located in the hypothalamus incite the passage from vigilance to sleep for a considered period of 24 hours. In addition, the sleep duration and depth changes according to quality and amount of the previous sleep. Every time when we are awake the hemostatic sleep strengthens itself. According to the specialists, this strengthening is due to the levels of cortical activity. But we are still not able to evaluate this strengthening in terms of amount. According to a hypothesis, when cells emulate the production of consumed energy in form of adenosine triggers the regulation of sleep. As adenosine and sleep patterns show an increase when we’re still up, we may suppose there is probably a relationship between both of them and the duration of a sleep.

Sleep and our biological clock 2. Staying awake and Sleep Cats are generally somnolent both at nights and during the day. In comparison to healthy human beings the periods of sleep and staying awake are precise. The pattern of hemostatic sleep is not the only force that regulates the passage from being awake to a sleep. If for a human being we notice a somnolence both at night and during the day like for a cat’s sleep this is an unexpected and different condition. We

♠ No More Sleepless Night ♠ may be somnolent after a vigilance/alertness of a period of several hours and even resist a couple of hours more without sleeping. Except for several people among us, in a single day we can stay up for 16 hours without having a rest. As we increase our insomnia, generally we can stay awake only between 8 and 3 o’clock during the day. In normal conditions, for a period of 16 hours we can stay awake relatively constantly. That is, according to scientists due to an intern biological system known as the 24 hours period alarm system. This clock responsible of regulating our daily needs of resting is located in a relatively small neuronal group of the inner hypothalamus. In normal conditions, it plays the role of the sleep/vigilance synchronization. When it receives a signal because we stayed too much wakeful, it immediately starts the sleep activation system. Sleep occurs when the “need of sleep” impulse coming from this alarm on a period of 24 hours is dominant. For instance, to make the envy of sleep stronger, internal signals of the biological clock activate an alarm which as a result, leads to our sensation of falling asleep. Generally, in the cultures where siesta is very common, the probable reason why sleep time is possible may be the fact that those people wake up earlier in the morning. A short sleep (for example a sleep which lasts less than 8 hours in a period of 24 hours) leads to the increase of the

â&#x2122; No More Sleepless Night â&#x2122; homeostatic sleep and as a result influence the biological clock, if not to say break its balance. The hemostatic sleep and the system of biological clock are described in Figure 7.

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Sleep and our biological clock 3. Sleeping at nights and the biological clock In the first part of night sleep, your impulses are still high and the biological clock is slowly going to set it right. In normal situations, this is compulsory to rapidly maintain the sleep. However, after an almost four hours long continuous sleep, things change and with the decrease of sleep sensation it becomes a bit difficult for the warning system to make the sleep continue. At that point, the caution that’s to say our biological clock, which works the whole day, sends some signals to the brain regions that ensure this function and as a result begins playing an active role on the sleep. When the homeostatic sensation of sleep and the system of biological clock are synchronized, when we’re awake or when we’re sleeping, they participate in the maintenance of both sleep and wake. Being awake is of course different from one person to another. For instance, people having a siesta are like drunk and they usually say it’s because of boring meetings they attended or because they skipped the lunch. Actually, they are under the influence of sleep signals. While trying to avoid the sensation of falling asleep, in the afternoons, the signals we’ve just talk about are still present for at least two hours, which makes their efforts harder to achieve. The kind os sleep we mentioned above are accepted to be a normal behavior in some cultures, as a result they

♠ No More Sleepless Night ♠ usually sleep or have a nap in the afternoon and this has really become a routine for them. Another variation of staying awake occur at the very end of the vigilance when the warning signal is at a top level. Sleep medicine researchers pay attention to the period of time from 8:00 to 9:00 P.M (except for the scheduled sleeping of some people). At those times, sleep is forbidden for some people. Because we noticed too many people aren’t even sleeping at those hours.

Sleep and our biological clock 4. A fragile balance It’s obvious that the synchronization between waking up programs and the internal biological clock makes possible the sleep or wake propensities. This is proven more effectively by people flying by plane or those working at night. In both categories, for a specific period of sleep or wake, there should be a programming between the intern biological rhythms and the sleep propensity circle clock.

♠ No More Sleepless Night ♠

CHAPTER IV Sleep and age In a typical life, there’s a time spent awake. From the birth till the moment we start walking sleep is consolidated and falling asleep is less and less observed. A new born baby sleeps almost for 16 to 20 hours a day. From one to four years old, the time we spend awake is round about 11 to 12 hours. Until the childhood this amount slowly decreases. All the same, young people need to sleep only for 9 hours. After that, from the early childhood to adulthood the number of hours we need to sleep become more evident. There’s an absolute sleep at night and a few siestas observed in babies and young children too. Generally, somnolence in young children which started walking, is short and their sleep is stronger at nights. At six or seven years old many kids cease being somnolent. From now on their sleep is more similar to the one of adults: a unique and full sleep which occurs generally at nights. From childhood until youth the sleep pattern begins changing. The only thing that really changes is the time at which we sleep. The changes occurring on sleep and wake because of the growth lead later on to a choice of sleep and wake length.

â&#x2122; No More Sleepless Night â&#x2122; Except made for several university students, who generally sleep late only when they feel very asleep and tired. Nonetheless, their schools start classes at a relatively early hour. As a result, too many students after an unsuitable and short sleep according to their biological hours wake up very early. In addition to that, lights left open in the evenings influence their biological clock and wakes them up earlier than it normally should. Many students see the weekend as for them an occasion to catch up and recover from their missing sleep hours but because of the bright daylight influences their internal biological clock, this screw up their former schedule. Middle aged people and adults need to sleep for eight hours. In addition, older people still need a eight hours long sleep and they are struggling to have it all at once. Adults have a shorter sleep in comparison to kids and babies. Typically, for a whole life sleeping every day is a necessity. New born babies sleep every day for 16 to 20 hours. From one to four years old, the total amount of sleep drops to 11 or 12 hours. This progressive decrease continues during the whole childhood, so that an adult body should need only nine hours of sleep to work properly. Middle aged adults need at least eight hours of sleep, old people sleep for eight hours at most. When people gets older, not only the length of their sleep changes but also the sleep patterns change. Three or four months later babies start sleeping for long hours. Until six or seven years old a lot of kids are used to having a nap.

♠ No More Sleepless Night ♠ In many cultures, somnolent young people and old people is a normal part of the daily life. In Spanish speaking countries, this is a practice commonly called siesta and is widespread in tropical and hot regions. In those cultures, noon, the afternoon or the hottest hour of the day is the best moment to have a nap. As a result to this regular daily nap, the night sleep is being shorten by the time spent sleeping during the day. During sleep, brain activity changes in a specific way the whole night. Let’s recall that sleep has been categorized in two main kinds or types: the Rapid Eye Movement sleep (REM) and the Non-Rapid Eye Movement sleep (NREM). N1, N2, N3 and NREM sleeps. Those steps grows and are specific to slower brain waves. N1 sleep is a too much light sleep, N2 is a little bit deeper sleep and N3 is the deepest and also known as slow wave’s deep NREM sleep step. REM sleep which is characterized by the frequency of dreams, is thought to be responsible of brain development especially during the early periods of life. The brain activity’s full inhibition due to the REM sleep makes a baby have a strange and dramatic behavior while sleeping. One of them is the difficulty to make him or her wake up. Old adults generally sleep in relatively short and slow wave sleep periods. Another difference is light and short wakes or longer awakenings during night. Sleep disorders generally begin in adulthood and spread further with the age. The passage of children to the adulthood changes a lot of thing regarding sleep lengths and

â&#x2122; No More Sleepless Night â&#x2122; sleep cycles. As a result, students oversleep in weekends trying to compensate their loss. In order to be on time for school on school days a lot of children are obliged to try to wake up early and this becomes sometimes difficult because their body has already got used to getting up late during the weekend. In normal situations, staying awake the whole day and sleeping at night is healthier. People wreck their internal biological clock as they are growing older. Old people are willingly to wake up early in the morning because when they fall asleep in the evening and they can wake up only at early hours the next morning.

Sleep disorders due to age The sleep disorders observed after 11 or 12 years old seriously influence the quality of sleep in almost 7 adults out of 10. Dr. Jean Duffy explained some of the real causes of sleep disorders observed in adults. It has been noticed that half of those disorders occurred during menstruation periods; three pregnant women out four is suffering from as sleep disorder during her pregnancy; several experiences demonstrated that during menopause sleep disorders are sometimes similar to hot flushes. The habits of sleeping well, help us to have a healthier life when we grow older. This also helps balancing biological factors.

♠ No More Sleepless Night ♠ There are some common side effects due to a lot of chronical diseases or medical conditions such as insomnia and the arthritis due to sleep disorders, congestive heart failure, depression and gastroesophageal reflux in old people. Respiratory disorders occurring at night such as sleep apnea are more commonly observed as the person grows older. A lot of people see this as a normal part of the process of aging and nothing may even help them to have a better sleep, simply because unfortunately sleep disorders observed in old people generally are not identified or diagnosed. But with a proper medication each and every medical problem lying under that condition is often possible to be corrected. Everyone should care about having healthy sleep habits for sure but sleep disorders aren’t completely avoidable anyway. As an adult’s sleep is shorter in comparison with the young people’s one, it’s more frequent to observe a chronic penury of sleep in adults. Sleep penury (shortage) may cause undesired sleep during daily activities. Naps or siestas in the afternoon may potentially also lead to this shortage, they complicate night sleeps. The biological clock and the sleep duration influence a good sleep. And time limitation may help people develop strategies enhancing the enjoyment of a better sleep. If you do have some sleep disorders you should ask your doctor or your sleep consultant for some advices.

â&#x2122; No More Sleepless Night â&#x2122; 50 45

< 30years old

40 30 - 60 years old

35 30

>60 years old

25 20 15 10 5 0 Normal People

People having a sleep apnea condition

Polysomnography (PSG) Polysomnography is a lab technique used for sleep evaluation. More specifically, PSG is a measurement method of sleep disorders in order to find their cause and also a

♠ No More Sleepless Night ♠ treatment. PSG is capable to collect different kinds of physiological data at the same time when used during a night sleep. The records can show data such as sleep and wakefulness phases, respiration, cardiac activities and some body movements. An electroencephalography (EEG), an electrooculography (EOG) and an electromyography (EMG) using the muscles of a chin, record points of sleep stages. Respiration records help visualizing rates of air flows and breathing efforts. Besides, a PSG integrates electrocardiography (ECG), which uses fingers extremity muscles activities especially the anterior tibia muscle and an EMG to record snoring and body movements. It also includes some unusual special techniques used to measure for example intraesophageal pressure, esophagus pH and the erectile dysfunction by measuring the swelling of the penis. After making records, data are analyzed and then are saved for the next experiments on sleep data. It is essential to determine the optimum level of pressure vibration during a REM and a NREM sleep. Before the real records begin we should prepare the patient, the laboratory and technical data as well as the equipment.

Having a nap In several cultures, it’s common for old people and young ones to have a quick sleep in the middle of the day. In Spanish speaking countries, it’s referred to as “sugaring/ a nap”, it’s the same name for the tropical regions where people live in hot weathers. In those cultural areas, a nap occur because

♠ No More Sleepless Night ♠ typically the middle of the day is usually the hottest hour of the day so some sleep-stimulating signals are send from the brain to the whole body. As a result of this habit of nap, there’s usually a decrease of the amount of time spent sleeping at night (generally one hour). The advantages of sleep It’s quite obvious that sleeping has some positive effects on our body. Even if we still don’t fully understand what is exactly the goodness provided by sleep, all of us basically know that sleeping less during a night make us feel uncomfortable and a good night of sleep on the contrary, make us feel ready to face the world. Scientists are making much efforts trying to understand the whole benefits of sleep. In the researches made on human beings and animals it was discovered that sleep plays a major role in the immune system, the metabolism, the memory, learning skills and other life functions.

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CHAPTER V Why do we sleep?

Even if scientists aren’t completely sure about the reason why we sleep, nowadays they know much more about the functions of this phenomenon, one of the mysterious part of our lives. Some of those functions have deep evolutionary roots, for instance the potential role of sleep on our memory

♠ No More Sleepless Night ♠ and our health. The other functions seem to be especially related to the 21st century lifestyle.

Why do we sleep? Theories about the reasons why we sleep. 1. The inactivity theory One of the first theories about sleep, sometimes also called adaptive or evolutionary theory, implies that sleep is meant to be an adaption process of organisms staying immobile at nights especially when they’re vulnerable for a protective and survival purpose. According to this theory, certain animals’ ability of staying immobile and silent during periods in which they’re vulnerable is an advantage over other animals. Those animals, for instance, don’t have accidents when some activities occur in the dark and are not killed by predators. This behavioural strategy based on the natural selection has evolved and become what we know nowadays as sleep. The only idea against that theory is that the safest way to react in an emergency case (even when lying motionless in the dark at night) is to always stay conscious. That’s why if safety or security is important, staying unconscious and sleeping can’t look like an advantage. Theories about the reasons why we sleep 2. The Energy conservation Theory

♠ No More Sleepless Night ♠ Even if people living in places in which food supplies are sufficient are less comprehensive, one of the strongest factors of nature selection process is the competition for the most effective way to use energy resources. The energy conservation theory stipulates the main function of sleep is related to the fact that energy demands and expenses during day or at night especially when looking for food have to be lowered/decreased when it will be less productive. Researchers showed that the energy metabolism substantially (up to 10% in human beings and even more in other type of organisms) decreases during sleep. For instance, during sleep not only the body temperature but also the calorie demand decrease in comparison with when we’re awake. Those proofs suggest that sleep’s main function is to help organisms to save and protect their power supplies. Several scientists think that this theory is linked to and is partly same in meaning with the inactivity theory. Theories about the reasons why we sleep 3. The Restauration Theory Another explanation of why we sleep is that sleep tries “to put back” (to recover from) the body losses which occurred when we were awake. Sleep provides an opportunity for the body to repair itself and to rejuvenate, that’s to say, get young again. In the recent years, proofs were found to support these ideas after several works made upon human beings and animals.

♠ No More Sleepless Night ♠ The most interesting one of them is the loss of a great part of the immune system and the death after a couple of weeks of some animals that were left wakeful. These was supported by the fact that simple reparation processes like the muscle development in the body, tissue reparation, protein synthesis and the secretion of growth hormone most of the time occur only during sleep. The other sleep rejuvenating capacities are specific to brain and clutch functions. For instance, when we’re awake neurons inside the brain produce adenosine a by-product of cell activity. The adenosine inside brain is thought to be a factor causing tiredness. By the way, this sensation is eliminated by the caffeine which blocks adenosine activity inside brain and keeps us awake. Scientists think that the accumulation of adenosine in our brain eases the “falling asleep process”. As long as we are awake adenosine accumulates and stays at a high level. When we sleep it’s an opportunity for the adenosine to be eliminated from the body system and as a result when we wake up we become more attentive or careful. Theories about the reasons why we sleep 4. The Brain Flexibility Theory One of the most recent and compelling theories about why we sleep is based on findings that sleep is due to changes in brain structure and pattern. This theory also known as flexibility is not yet fully understood but has a tight connection with the findings about reasons why we sleep. For example, it revealed sleep plays a major role in babies and

♠ No More Sleepless Night ♠ kids brain development. Babies spend 13 to 14 hours of their day sleeping and half of that time is mostly spent having dreams in the REM stage. It has been proven that there’s a connection between sleep and brain flexibility in adults too. This can be easily noticed the influence of sleep and wakefulness on the ability of someone to learn or carry out various works. Even these theories has not yet been fully proven, big steps were made to discover what happens during sleep and which body mechanisms define our lives due to sleep or wakefulness. Those researches help us answer the question “why do we sleep? And also connect this important part of our lives to future new discoveries. Sleep, Learning and Memory

1. Learning Functions and Sleep Sleep, learning skills and memory are complex phenomena that aren’t fully understood until now. But, scientific trials on both animals and human beings show that the amount and quality of sleep greatly influence learning abilities and memory. Researchers determined sleeping helps memory and learning skills in two different ways. First of all, someone staying sleepless can’t concentrate his attention nor focus in an optimal way. That’s why he/she can’t learn in an effective way. Secondly, sleeping help to learn new things because it establishes a connection between memory parts.

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2. Sleep strategies and Types of Memory When we’re learning new things various kind of memories are created. Scientists are trying to find if there’s a connection or relationship between the different types of memory and the various sleep stages. The oldest real basis of information researches on sleep and memory focused on what makes us be able to declare our remembrances (for instance, information such as France’s capital city, or what we ate yesterday at dinner). During a research trial, it has been observed that during intensive languages courses an increase of subjects’ eye movements or REM sleep. This sleep step is known to be the one in which dreams mostly occur. This allowed scientists to make the hypothesis implying REM plays a role in the process of learning. Other works showed REM sleep plays a role on declarative memory if information is complex and charged with feelings but if the information is simple and neutral in terms of feelings REM sleep has probably nothing to do with it. Researchers now think that according to the data collected recently, the deep sleep called Slow Waves Sleep (SWS) plays an important role in the proceedings and combination of new information as well as in the declarative memory. There has been complex and not completely elucidated results of the research on the link between sleep and declarative memory, this field of research is still being carried out even nowadays. Researchers also focused on the role of sleep upon procedural memory that’s to say the remembrance of “How we do” something.

♠ No More Sleepless Night ♠ REM sleep seems to play a critical role on the combination features of the procedural memory. Sleep also plays roles in several other functions: the motor learning, seems to be linked to the light stages of sleep, in specific conditions pictorial learning amount and time of beginning of both kind of sleeps including Short Waves Sleep (SWS) and REM sleep. 3. The Effect of Sleep needs on Learning abilities and Performance Another field of study which was a center of interest for the researchers is the influence of lack or insufficient sleep on learning skills and memory. When we’re too much sleepless, concentration, attention and cleverness drops down and it becomes more difficult to learn. Without a sufficient sleep and rest, neurons work excessively and can’t anymore coordinate information efficiently and we lose the ability to remember easily the knowledge we saved before.

In addition to this, our ability to make comments about events may also be affected. We lose the capacity to take logical decisions. Because we can’t truly evaluate situations, and so, we aren’t either able to make plans accordingly or choose the best behaviour to adopt. This weakens our decision making ability.

♠ No More Sleepless Night ♠ Chronically being tired until the exhaustion or fatigue point, decreases our efficient working potential. Because of the emptiness due to insomnia we can even end up having accidents or injuring ourselves. Low quality of sleep and insomnia can also have a negative influence on our mood and some important damages to our learning abilities. Even though chronic insomnia/wakefulness influences differently various people (and even if its effects aren’t still fully known) a good night of sleep clearly has a strong influence on our learning skills and our memory.

Consequences of insufficient sleep on health Sleep and Disease Risk We all have an idea about the relationship between sleep and the body ability to assure its own functions during the day. Everyone has at least once felt the exhaustion (great tiredness), the depression and the lack of attention following a bad night (that’s to say on the day after a sleepless night). But what we don’t even have ever heard about is the fact that according to recent studies, a frequent or regular serie of short sleepy nights may provoke chronic medical conditions and troubles or disorders such as diabetes, high blood pressure and heart diseases. Those troubles are also source of a great amount of death cases. (Hublin et al.; Patel et al., Knutson and Van Cuter, Alvarez and Ayas, Taheri et al., Gottlieb et al.).

â&#x2122; No More Sleepless Night â&#x2122; However, insomnia or personal complains about not falling asleep and staying sleepy, was proven to have a real effect only on risks of depression (Chang et al., Livingston et al.). Obesity Insufficient sleep is directly linked to a high risk of putting on weight. Several studies have proven the relationship between insufficient sleep and becoming fat. For instance, researches show that people who regularly have a sleep of less than six hours have a probability to get an average Body Mass Index (BMI) higher than normal, besides those who have on a regular basis a sleep of more than eight hours would have a lower BMI. Sleep is from now on considered as one of the two main causes for obesity: alongside the lack of physical exercise and the unbalanced diets (misuse of food). Researches on the metabolism and the appetite regulation helped to find an explanation about the possible link between obesity and sleep. During sleep, our body secretes hormones acting in the control process of appetite, energy metabolism and glucose transformations. Sleeping less unbalance the secretion of those hormones and as a result the control over those processes is unbalanced or broken. For instance, a bad sleep leads to an increase of the cortisol production. Bad sleep also leads to the great secretion of insulin after a meal. High levels of insulin, which is a risk for diabetes, is also linked to the overweight.

â&#x2122; No More Sleepless Night â&#x2122; Insufficient sleep also leads to the high secretion of leptin and also of ghrelin hormones, which are respectively responsible of alerting the brain when the quantity of nutrients incorporated is sufficient on one hand; and to stimulate appetite ghrelin hormone on the other hand. As a result, a bad sleep can end up with a food desire (appetite) even after an intake of a huge amount of calories. It even increases your desire of fast energy giving foods such as sweets. In addition to that, an insufficient sleep those extra calories can make you feel more tired than when you had a physical exercise. Diabetes It has now been proven that bad sleep, by influencing the glucose metabolism processes, leads to type 2 diabetes. A work carried out on subjects having short sleep, proved that people having their sleep reduced from 8 to 4 hours has a greater resistance to insulin than people who had a sleep of twelve hours instead. Numerous epidemiologic works also demonstrated that adults sleeping for less than five hours during night have a greater risk of having diabetes. In addition to this, sleep apnea, which provokes frequent and several wakes during one night, has been linked to a condition characterized by a weak control on glucose just as in diabetes cases. Cardiac Diseases and High Blood Pressure Short length sleeps can also lead to an increase of blood pressure.

♠ No More Sleepless Night ♠ Researches showed that after a single insufficient sleep night can lead to, the following day, an increase of the blood pressure in people having a high blood pressure. This effect may be the starting point of explanation of the link between a bad sleep and cardiovascular diseases and paralysis. For example, a work showed a very short (less than six hours) or a too much long (more than nine hours) sleep caused an increase of the risk of coronary heart condition in women. We have more and more proofs that there’s a connection between sleep apnea and heart diseases. People suffering from an apnea typically wake up a couple of times at night because of the congestion of their superior respiration tract. As if this wasn’t enough, after those interferences during sleep every time those people suffering of apnea wake up at night there’s a short-term increase in their blood pressure. That becomes with time a risk to develop the most common risky factor of cardiovascular diseases which is high blood pressure. Fortunately, when sleep apnea is well treated, there’s a healing or health improvement in lots of people. Mental Diseases It’s obvious for everyone that only one sleepless night can the next day lead to discomfort or even health troubles which may require a care in a hospital; it’s also known that chronical insufficient sleep leads to long term mental disorders. Problems caused by insufficient sleep are mental depression, anxiety and mental discomfort.

♠ No More Sleepless Night ♠ During a research trial, subjects sleeping for only four hours and a half explained they felt, unhappy, nervous, more stress than normal and also mentally exhausted. In another work it was proven that people sleeping for only four hours were less optimistic and have a decrease in their socializing skills. When subjects return to their normal sleep duration, those disorders they noticed were substantially decreased. Immunity When people are sick it’s quite normal for them to lay in beds. This leads to the exhaustion of the material produced by the immune system to protect us against infections. According to a theory, immobility and sleep provide an advantage: when they face an infection in order to allow people sleeping a lot to be more protected and combative in comparison with those who sleep less, the immune system develops some “sleepy-making phenomena”. In fact, in the researches made on animals exposed to an experimental microbial infection, a higher survival rate was observed in animals which are used to sleeping for a longer time.

Alcohol

♠ No More Sleepless Night ♠ Though it’s known to have some little calming effects, alcohol use frequently provokes bad sleep experiences. Researches showed that there’s a greater amount of alcohol drinkers among people who were diagnosed with a frequent bad sleep experience. This has two main reasons. Firstly, as alcohol brings a brief calming sensation people having medical disorders such as insomnia use it to feel better. Secondly, the calming effect of alcohol is only temporary. Alcohol is transformed by the body in a few hours and starts to stimulate parts of the brain responsible of our awaking. It therefore provokes several wakes episodes later on during the night. Life Expectancy As we now know that insufficient sleep is implicated in many potential medical disorders, anyone can’t anymore be surprised by its influences on life expectancy. Data collected from many interdisciplinary epidemiological studies showed people sleeping for five or less hours at night there’s been an increase of death risks. (Kripke et al., 2002; Kripke et al., 1979; Patel et al., Tamakoshi et al.). The highest risk increase noticed in those works was almost 15% (Kripke et al., 2002). But this doesn’t completely proves that the increase in risk of death occurred due to the lower amount of sleep. Frequent short sleep leading to an increase of deaths observed, may be a tool of identification of a known or unknown similar medical condition.

♠ No More Sleepless Night ♠ Of course, as sleep problems directly influence disease risks, sleep may also be affected by many diseases or medical disorders as well. It’s estimated that 50 to 70 million Americans, even if they’re suffering, either never complained to their doctor about sleep disorders (including insomnia, insufficient sleep, sleep apnea, narcolepsy, restless leg syndrome ) or were never asked by their doctor about those (See: Sleep Medicine and Research Committee, Medical Institute). This common ignorance of those sleep troubles may be due to serious and expensive public health care. Sleep Performances and Public Health 1. Costs, Preventable Accidents Insufficient sleep may have become the main reason of the most serious accidents these last ten years. But this doesn’t necessary mean fatigue and lack of attention due to the lack of sleep played a role in those disasters. For instance, the allies finally concluded that both the 1979 Three Mile Island nuclear accident and the 1986 fusion in Chernobyl were caused by lack of sleep. In both events, lack of sleep was found to be an important cause. After Exxon Valdez’s petrol tanker was found onshore and examined, the investigation on the Challenger Space Shuttle explosion also concluded that the people in charge and people who were supposed to take important decisions were working for a long time with excessive insomnia.

♠ No More Sleepless Night ♠ Challenger disaster put in danger a several billions of dollar shuttle program, Exxon Valdez petroleum leakage caused incalculable ecological, environmental and economic damages. This kind of high profile disasters added to the implication of the lack of sleep, can make us think about the link between the lack of sleep and the increase of medical mistakes in our hospitals. According to the Medical Institute, because of preventable medical mistakes every year more than a million cases of injuries and 50,000 to 100,000 deaths occur and most of them may be due to lack of sleep among hospital staffs. Doctors, especially newly graduated intern doctors work without having the opportunity to have a regular sleep for 24 to 30 hours. Even if it’s hard to determine how much the lack of sleep does indeed influence medical mistakes, researches showed some undeniable effects. For example, a study carried out by Dr. Charles Czeisler from Sleep Medicine Department in the Harvard Medical School, showed in 2004 that when a doctor’s working hours are limited to 16 hours by day and therefore not exceeding 80 per week there’s a decrease of almost 36% in the amount of medical mistakes. Long watches at hospitals and other events leading to a loss of sleep should be limited security purposes. A research carried out by the National Sleep Foundation showed 60% of adults drivers, almost 168 million people, drove their car when asleep and more than a one-third, (103 million people) really slept while driving during the previous year. Unfortunately, most of those cases ended in tragedies.

♠ No More Sleepless Night ♠ The National Highways Traffic Security Direction in their annual report to the police stated 100,000 car crashes were directly due to the tiredness of the drivers and that was a an lowered estimation. This ended with an estimate of 1,550 deaths 71,000 injuries and 12.5 billion dollars loss of money.

2. How does insomnia influence mental performances?

The link between sleep and performance was first scientifically reported in the early 1930’s, one of the most famous person of sleep medicine, Nathaniel Kleitman discovered the speed and accuracy of conceptual performance’s sleep is submitted to a daily regulation. It was observed there’s a drop of individual performance in early morning and late hours at night, even for well resting people. That’s why even if we sleep as we need, we can experience some fluctuations in our works. In addition to those normal fluctuations, insufficiently sleeping for a single night or weeks and months has an influence on our working abilities. Insufficiency of sleep negatively influences our mood, our focus abilities and high level conceptual functions. The combination of these phenomena generally is what we call mental performance.

♠ No More Sleepless Night ♠ The fastest effect of a sleepless night is the sleepiness during the next day. In our daily lives, we generally can experience tiredness, lack of motivation or drowsiness. In researches or clinical trials sleepiness can be evaluated by various methods. After a staying sleepless for a while, there are changes in brain activities that may be observed on an electroencephalogram. Those changes are generally explained by a lower level of attention and sleepiness. Typically, a wakefulness of more than 16 hours or more lead to those measurable changes. Not been able during a night accompanied with the sensation of falling asleep can create alongside with the changes produced in brain activities, some other measurable changes. Concentration, working memory, mathematical capacities and logical decision making abilities are conceptual functions that are lowered due to the lack of sleep. But, as all those functions are not ruled from the same regions of the brain they can’t be affected at the same intensity by the lack of sleep. For instance, the brain’s region known as prefrontal cortex is responsible of many high level conceptual functions and is very sensitive to lack of sleep. As a result, someone staying wakeful a whole night begins to show signs of lack in logical thinking or complex thoughts abilities. It’s very difficult to determine how much performance has been influenced due to the loss of sleep, simply because partial lack of sleep causes relatively personal changes and also because personal motivation of staying awake or loss of sleep are different. There are some proofs

â&#x2122; No More Sleepless Night â&#x2122; demonstrating a lack of sleep leads to weak performances. It becomes more and more important for us to learn about the influence of lack of sleep on our security and our health as insufficient sleep is expanding and becoming more common day by day.

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CHAPTER VI An Overview of sleep troubles The insomnia In average, in a night 30 to 40 million Americans are in difficulty to fall asleep, and keep sleeping or wake up earlier than they wanted and are not able to sleep anymore. Those are the evidences of insomnia, the most common sleep disorder. Even if many insomniac people accept their condition, there’s always a price to pay for it. Researches on insomniac people showed they had some clinical crises, a weak concentration and a greater risk to have car crashes. Several people because of environmental changes such as stress, loss of jobs or jet lag, experienced short term or acute insomnia. Fortunately, for many people those sleep disorders last only for a couple of night. But in some other circumstances, sleep disorders last much longer and become a chronical insomnia as called by specialists. The causes of Chronic Insomnia Insomnia is provoked by frequent and excessive stimulating nights of go to bed routine or bad habits such as

♠ No More Sleepless Night ♠ the excessive consumption of alcohol and caffeine at just before going to bed. Some other drugs such as antidepressant, steroid and allergy, cold products may also cause insomnia crises. For many people insomnia gets worse with a psychiatric or medical condition. For example, insomnia is a common symptom of psychiatric disorders such as anxiety and depression. Besides, it can be caused by medical conditions affecting the respiration such as asthmas and by painful and uncomfortable conditions such as arthritis. In a diagnosed psycho-physiological insomnia with no reasons of apparent environmental, psychiatric or medical condition, some negatively influencing links or sleep inhibiting conditions were developed in the affected person’s sleep environment. Treatment In many situations, the best approach to resolve the problem of insomnia could be to the heal the provoking medical conditions or the sleep-inhibiting phenomena. If the underlying issues aren’t quickly resolved or the environmental conditions identified and then changed, some other different therapies may help. Behavioural Techniques •

Also called sleep health, the developed sleep habits of a person should include habits such as and sleep and wake times’ (including during the weekends) regulation, being sure the environment of sleep is suitable, not sleeping during the day, avoid other

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•

behaviours (physical exercise), avoid using of sleep products that may interfere with sleep. Conceptual therapy implies that sometimes what make the person staying awake are his/her fears or concerns. Meditation, feel relieved from biofeedback stress and relax may also be helpful.

Drugs on doctor’s Prescription • •

Hypnotic drugs are the most common and most effective drug class used to treat sleep problems Some antidepressants and other drugs also may be helpful.

Drugs with no Prescriptions and Solutions Some of them can only be successful in individual cases. Generally, sleep-helping drugs contain an antihistaminic allowing to sleep and also leading somnolence even during the day. No evidence was found for the numerous herbal drugs introduced in advertisements to have help-sleeping virtues.

Obstructive Sleep Apnea (OSA) OSA is a condition causing multiple micro wakes by closing partially or completely someone’s respiratory tract again and again during a night sleep. A person having a serious form of OSA may wake up for a hundred times during the same night and every time he/she

♠ No More Sleepless Night ♠ wakes up, won’t be able to breathe for 30 seconds or more. The pathophysiology of OSA is complex but includes a decrease of muscular tension of the pharynx (due to the enlargement of this last common route) during sleep. Due to this pattern of breathing blockage the sleep is highly disturbed because to reopen his/her respiratory tract and to provide again a person control over their pharyngeal muscle they ought to wake up. Surprisingly, though tens to hundreds of wakes during the night, people having an OSA don’t even remember anything. In fact, the only proofs to this condition are frequent daily tiredness and complains of noisy snoring from their bed companions. One of the greatest risks of OSA is obesity. In fact, overweight increases the amount of fat in the peripheral pharynx and this way is more likely to obstruct the respiratory tract. Some other risks include alongside genetic features like lower jaw or large upper jaw, behavioural features such as alcohol drinking before going to bed. OSA is a serious condition which may cause high blood pressure, cardiovascular diseases, mood and memory problems. Because of this, people suspected to have an OSA have to be examined by a sleep specialist and go through a polysomnography evaluation. Treatment •

In an OSA due to overweight the most violently giving preventive treatment is loss of weight. Even if the results are not always the same for everyone, weight loss can decrease the violence of that disorder or completely remove the problem.

♠ No More Sleepless Night ♠ •

•

Constant Positive Airway Pressure (CPAP) is the first therapy step for OSA cases. During sleep CPAP a tool looking like “a curved broken board” is put into the nose to continuously send a low pressure of smoke in order to keep the respiratory tract open. Local therapy is a bit less effective. But in some people OSA occurs only when they lie on beds on their back. This means when they are advised to lie on their side instead it may succeed to decrease their symptoms. It has a good effect on people suffering from an OSA if the lower jaw is left opened to permit the respiratory tract to stay open with the new localization tools from lower to intermediate level. Among the choices of other therapies, surgeries decreasing the probability of closure of the respiratory tract during sleep by enlarging it such as uvulo-palato-faringoplasty may be successfully applied. There’s not yet any drug proven to be effective in the treatment of OSA.

Narcolepsy Narcolepsy is defined as excessive daily sleep and sometimes instant start or “sleep crises” during wake sometimes followed by catalepsy or periods of muscular paralysis due to someone’s feelings. In average, one person out of two thousand is affected by narcolepsy, which is a central nervous system disorder characterized by the absence of a normal brain regulation of sleep and wake cycles. The

♠ No More Sleepless Night ♠ recent works showed most of narcolepsy cases are linked to a loss of the neurons responsible of hypocretin in the hypothalamus. This leads to an inability to stay awake for a long time and the sleep itself can be disturbed. Apart from being asleep, uncomfortable night sleep and daytime sleep crises there are some other symptoms such as: •

•

Catalepsy: Instant muscle weakness or reversible paralysis in legs, arms or face. In excessive situations the subject may fall down, look like he/she’s sleeping and for seconds or minutes is unable to move but stay conscious. Hypnogogic and hypnopompic hallucinations: They are experiences similar to dreams when falling asleep and waking up. Sleep paralysis: Being unable to talk or to move for a short period after waking up.

Treatment For narcolepsy we need sometimes to try to sleep at night and avoid daytime sleep. Even if there is not any real solution, narcolepsy can be treated, to decrease the daytime sleep by stimulating and antidepressant drugs (because of the blocking features of noradrenergic hormone intakes) and by using some other drugs against catalepsy, sleep paralysis and hypnogogic hallucinations. Planning daytime sleep sessions during suitable times may also be helpful to resolve the problem of unscheduled “sleep crises”. Periodic Leg Movement during Sleep

♠ No More Sleepless Night ♠ (PLMS)/ Periodic Leg Movement Disorder (PLMD)/ restless leg syndrome (RLS) PLMS is a condition affecting almost 34% of adults older than 60 years. This condition leads to undesired generally hundreds of time repeated movements in legs and arms during nights. Just like people with a sleep apnea, people suffering from a PLMS are not aware of their multiple wakes during nights if they’re not waked up by their bed companion. In extremes situations, the short wakes following legs’ movements disturb so much their sleep that they lead to daytime sleepiness. In that case, it is called Periodic Leg Movement Disorder (PLMD) and the treatment may be helped by diagnose of excessive daytime sleepiness. But mostly if PLMD is associated with a RLS doesn’t require to be treated. Restless Leg Syndrome (an uncomforting wish of moving legs) leads to frequent undesired leg movements. Here are four main features of RLS identified by the International Restless Leg Syndrome Work Group: 1)

It’s generally responsible of uncomforting feelings occurring in legs provoked by a movement impulse. 2) Motor restlessness, expressed to be a movement comforting movement impulse. 3) Diminishing or worsening of the symptoms 4) Varies in a day night cycle, symptoms get worse in evenings and early night hours. Dopamine agonists are the first drugs used in RLS treatment.

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Treatment PLMD and Restless Leg Syndrome typically are treated by dopamine agonists. In some cases, hypnotics may be used to prevent wakes caused by limb movements.

The Parasomnias Sleep can be an ill-treating moment for people having a parasomnia. The symptoms of those disorders may be annoying or even lead to terrific changes. If what could happen during a night to people having a parasomnia was explained some people concerned may completely try to avoid sleeping. Here are the most common parasomnia types: •

Somnambulism: Sometimes thought to be dreams, somnambulism actually occurs in the N3 Sleep stage (dreams typically aren’t seen in REM sleep). Somnambulists, generally perform their routine activity such as get dressed and act of cleaning. Somnambulism is very common in infants and affects almost 1% of adults. Somnambulism is triggered by factors including stress, worry or excess of alcohol.

•

Night terrors: It’s very common in kids, during those crises awakenings are due to the increase of sympatric feeling and fear or panic in NREM sleep. During a crisis some people can’t go back alone to their bed anymore but if they immediately sleep they

♠ No More Sleepless Night ♠ won’t remember anything the next day about the crisis they had.

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REM Behaviourial Disorders (RBD): People affected by RBD during their REM sleep the normal skeletonmuscle paralysis doesn’t happen and during REM sleep sometimes not only they can speak but they may also make coordinated body movements. It’s believed that people having RBD have a great probability to become true. Because of their violent behaviours they may hurt themselves or their bed companion.

•

Eating during sleep disorders: Those crises occur during the awakening period from a deep sleep and lead to the fact people unknowingly and without being able to remember their actions eat while sleeping. People affected may sometimes even try to eat uneatable materials. Sometimes even if there’s consecutive clinical features people suffering from feed disorders occurring night sleep are aware of what they do. It’s important to understand the difference of this with the Night-Eat Syndrome.

Treatment If a somnambulist or someone who eats while sleeping becomes a threat to him/herself, he/she can be treated from uncomforted conditions by improving his/her sleep health

♠ No More Sleepless Night ♠ (decrease the lack of sleep and doing so limit crises), by transforming the bedroom and the kitchen into safer places (to limit the possibility to be injured), to do him/herself relaxing techniques such as hypnosis and/or uses drugs such as antidepressant preventing somnolence crises. Recently, Topiramatin has been proven to be effective in the treatment of eat during sleep disorders. •

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The frequently observed night terrors which make people concerned for themselves or family members can be treated by sleep drugs, antidepressants or relaxation techniques. RBD can generally be treated with Benzodiazepin and Klonazepam. Sleep specialists suggested that objects that may hurt them should be put away in order to create a safe environment during their crises for people both somnolent and having a RBD. Some alarm systems should be installed in the nearby houses both to alert people of the presence of a somnolent person and to provide security to that person. In addition to this, as RBD crises are unexpected and frequent the nearest person should also take some security measures to sleep safely too.

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CHAPTER VII Advices for a Healthy Sleep

1. Stay away from caffeine, alcohol, nicotine and other chemicals that interfere with Sleep Products containing caffeine lower a person’s sleep quality. Like every coffee lover knows it, caffeine is a stimulating product that keeps you awake.

♠ No More Sleepless Night ♠ That’s why it is advised to avoid consumption of caffeine (including coffee, tea, chocolate, coke and some painkillers) four to six hours before going to bed. Smokers should also avoid consumption of tobacco at an hour very near their bed time as well. Even if alcohol helps to fall asleep, a couple of hours later it acts like a stimulant and increases the number of wakes and also generally diminishes sleep quality in later hours of sleep. That’s why the best thing to do is not to drink more than two cup of whisky daily and avoid drinking alcohol three hours before going to bed.

Change your bedroom to a Sleep Provocative Place A silent, dark and warm environment can ease sleep. To cancel every difficulty to reach sleepiness and keep sleeping make use of extern voices cancelling devices, thick curtains to avoid the brain been stimulated by light which is an indicator of wake up time. You should use depressing curtains or eye masks; keep the room’s temperature in a comfortable warmth between 60 and 75°F and good air-conditioning in the room and make sure you have a comfortable bed and pillows in your bedroom. (Remember that most of the time after ten years of use beds grow old). If there’s a domestic animal which regularly wakes you up during the night, think about getting rid of it by keeping it from your bedroom. You may also limit your bedrooms activities to sleep and sex. Keeping your computer, TV and professional

♠ No More Sleepless Night ♠ tools outside the bedrooms may reinforce the link between sleepiness and your mind.

3. Create a Routine of Relaxation Before Sleep When you’re awake, ease your period of one hour before bedtime by doing comforting activities. Take a bath (it decreases body temperature and brings up a sound sleep), read a book, watch TV or do relaxation exercises, Run from stress providing or stimulating activities, avoid working, and don’t debate feelings topics. Physical and psychological stress providing activities lead to an increase of cortisol secretion, a stress hormone implicated in the increase of alertness. 4. Go to bed when you feel really tired Trying to sleep and not succeed doing so leads to deception. If after 20 minutes you couldn’t sleep leave that bed and go to another room and until you fall asleep do relaxation activities like reading a book or listen to music until exhaustion.

5. Don’t Be A Night Time Monitor Look at a watch in your bedroom when you are trying to sleep or when you wake up in the middle of the night may really make your stress more and more difficult to support and weaken your sleepiness. Turn watches away from your face.

♠ No More Sleepless Night ♠ If in you wake up in the middle of the night and after 20 minutes are not able to sleep again get up and do relaxation activities such as reading books or listening to music. Keep the light shut because bright lights can stimulate your intern biological clock. Go back to bed as soon as your eyes eyelids begin closing themselves and you feel asleep again. 6. Use The Lights To Your Own Advantage Natural light keeps your internal biological clock balance sleepiness and wakes. That’s why the first thing you should do in the morning is allow sunlight inside your room and go out from your office during the day for sun breaks.

7. Hold a Sleep Plan According to Your Internal Clock Sleeping and waking up at the same time every day sets up your internal clock to make you fall asleep at a specific time every night. To avoid a sleepiness on Monday mornings try as humanly possible to break your routine of sleep. Waking up every morning at the same hour is the best way to set your inner clock and even if you didn’t sleep the previous night this will help you to compensate the extras sleep the next night. 8. Nap Early or Do Not Nap at All Many people regularly have a nap during their days. But, the nap at nearly evening hours may lead to the fact some

♠ No More Sleepless Night ♠ people have some problems to the fall asleep and keep on sleeping the whole night.

9. Lighten Your Dinners Eating a sausage pizza at 10 P.M. may be a medical prescription for insomnia. Try to finish your dinner before bedtime and avoid foods that cause indigestion. If you’re hungry at night, (according to our experience) you may eat foods that can’t disturb your sleep such as carbohydrates and milk products. 10. Balance Your Liquid Intakes Consume an amount of water that not only won’t make you feel thirsty at night but also won’t oblige you to wake up because you would need to go to toilet. 11. Do Physical Activities Early Physical activities, when done at the right time, may for sure help you to faster be asleep and sleep better. Physical activities stimulate the secretion of cortisol, the stress hormone which enables attention mechanism inside the brain. It’s good for you as long as you’re trying to sleep. Try to finish all physical activities at least three hours before bedtime or just do them during the day. 12. Follow It’s easier to add some of those advices to your daily or night time routine. Anyway, if you try to practice them

♠ No More Sleepless Night ♠ this will increase your chances to have a more comfortable sleep. In addition, all the sleep problems can’t be so easily treated and this could be another clinical symptoms of sleep disorders such as sleep apnea, Restless Leg Syndrome, narcolepsy or something else. If your sleep difficulties persist after you practiced a god sleep health tool, you should think about referring to your doctor or sleep medicine specialists or consultants.

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CHAPTER VIII Relationships between Hormonal Glands and Sleep Hormones are secreted to ensure the metabolism activities. That’s to say they are the messenger molecules between a cell and a cell group. Hormones are classified in 4 groups according to their molecular structure. There are the one: a. Amines b. Peptides c. Steroids

♠ No More Sleepless Night ♠ d. Lipids

Hormones built-in an amine structure are soluble in water. Catecholamines are hormones which are tryptophan derivatives and tyrosine derivatives. Adrenaline (also known as epinephrine), dopamine, noradrenaline (also called norepinephrine), tryptophan derivatives, melatonin, serotonin, tyrosine derivatives, thyroxine, triiodothyronine are also classified as Catecholamines. Adrenaline is secreted by adrenocortical glands of the kidneys. This hormone secreted in order to make organism ready for an emergency motion can’t for sure, be naturally ready for use while sleeping. When adrenaline is secreted it influences cardiac pulse, blood is delivered to the muscles of internal organs and skin. In situations of excitement and fear adrenaline secretion is at its peak. When it’s secreted, the sensation of pain is reduced because blood vessels are dilated. With adrenaline kidneys grow in size and provide fast and net sight. Therefore, when the adrenaline secretion during sleep is lower than the one which happens in daytime or it isn’t even secreted at all. But as we’ll discuss in the next paragraphs, this secretion changes in situations such as nightmares. Dopamine acts as a neurotransmitter to activate dopamine receptors located in the brain. Besides, dopamine is also secreted by the hypothalamus. It acts as a neurohormone by mixing itself with blood. Its function as a neurohormone consists of prolactin secretion from the anterior

♠ No More Sleepless Night ♠ lobe of the pituitary gland. It has been proven that this is due to the relationship between this hormone and sleep. Norepinephrine, after being synthetized by dopamine β-hydroxylase enzyme, is released from the medulla of the adrenal glands to bloodstream as a hormone. Besides, when it’s secreted by noradrenergic neurons, it acts as a neurotransmitter on the central nervous system and sympatric nervous system. Norepinephrine show its effects by assembling with adrenergic receptors.

Sleep and Dreams Dreams were investigated under different categories throughout history. Insomnium: Dreams arising from substances taken into the body through drinking, feeding or from spiritual cases such as fear and anxiety. Visium or phantasma: Half sleep dreams. Oraculum: Dreams related to divination. Visio: a prophet dreams of Divine origin. Somnium: Enigmatic dreams

Dreams from a Neurophysiological Point of View

♠ No More Sleepless Night ♠ They are various psychologically: dream neurophysiology seek to investigate dreams from biochemical, biological, anatomical, functional level. Dream neurophysiology’s pioneer was Alfred Maury (1817-1892). According to him dreams occur continuously and periodically at specific times and are formed due to the external stimuli preceding the sleep.

REM sleep and Dreams Neurons within the eye send some signals when we feel sleepy and provide the feeling of weight in our eyelids. In 1953 Eugene Aserinsky discovered that though a sleeping person’s eyelids are closed his/her eyeballs are moving fast inside. This way, REM sleep stage was discovered, that’s to say Aserinsky, by the observations he made on an electroocculogram came up with the hypothesis of Rapid Eye Movement (REM) existence. In one of his experiences, he noticed that even though the patient wasn’t in a REM stage was both moaning and groaning. Those symptoms was proof of the fact that person was having dreams. Oneirology means scientifically investigation of dreams. Waves recorded when we’re awake, look like the one that are drawn when we sleep and those specific periods are called paradox sleep. This special sleep stage during which “brain’s electrical activity” occurs look exactly the same as when awake considering activities such as eyeballs movements.

♠ No More Sleepless Night ♠ This special kind of sleep or sleep stage is known nowadays as REM sleep. During a REM stage 80% of the tested people didn’t remember the contents of their dreams and but for people interrogated after a “deep sleep” stage only 7 % of them recognize recalling events that occurred in their dreams. Having dreams has a biological explanation according to scientists’ authorities. Dreams are strictly linked to the formation of eye movements and electroencephalogram (EEG) records show a clear similarity between most of brain activities observed and with those noticed when awake. The unremembered dreams observed in absence of fast eye movements are more normal. In average every night a person have a two hours long dream, so an average person spend 6 years of his/her life dreaming. During REM sleep, including an active and a paradox sleep period, brain waves are relatively actives, muscular tension sufficiently decreases, a muscular weakness similar to paralysis is observed; that weakness is not observed either in eyes, muscles responsible of respiration or in blood flow. Most of the dreams last only 5 to 20 minutes. In a normal night sleep, an average of one for every 60-90 minutes occur, that’s to say 4-5 times a REM period is experienced. Each REM period is 2025 minutes long in average. Learning becomes difficult for people who barely have dreams while sleeping. According to Freud dreams are pushed away to a background when a person is awake, his/her social and ethical values are kept under control. During sleep though,

♠ No More Sleepless Night ♠ the compressed ideas and feeling are released in a pictorial form (dreams) to the forefront following the comfort of consciousness. Dreams are the wishes held under pressure, which becomes true in various forms. According to the classical psychoanalyze, dreams are a self-security valve which help unconsciousness to avoid someone’s psychic balance disorder.

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CHAPTER IX Sleep and Theories related to it The Parallel Universe Theory This theory is about the hypothesis according to which the universe includes other universes in which human beings may also live in, apart from our visible universe. This theory

♠ No More Sleepless Night ♠ which was supported and approved by some philosophers too, includes two important points. Before we’re start explaining the points that are going to be discussed in the following lines, it’s interesting for you to know that such a theory wasn’t allowed to be discussed, not that far ago, thirty years ago. Our location while we sleep is explained by two concepts. Physicians explain the possible existence of the parallel universe. Not only philosophers but also psychologists are thinking the same thing about that. They also added this topic that is scientifically related to our development should include a research upon our location. The universe in which we’re currently living, in which scientific data and results can be explained, belongs to the objects our brain can allow us to see based on the universe’s three dimensional structure. Moreover, because scientists are unable to find scientific explanations to abstract concepts such as goodness, comfort and beauty, this theory is once again more likely to be true. Even if those concepts can’t scientifically be proven we live or feel them every time. The second thing is those abstract concepts are being fitted to three dimension even if they normally can’t even be fitted into scientific measures. That’s to say when it comes to describe the location of the living organisms in the world, they are referred to as three dimensional expression, words or data. Their location can also only described with 3 numbers, not with 2 or even 4. These 3 numbers are: the height, the width and the

♠ No More Sleepless Night ♠ length. Mathematicians on the other hand, express comfortably there’s more dimension than the three dimension we’re used to. Mathematicians approach this topic with the example of point. If a mathematician is required to make a comment about a point’s width, length and height, he/she says endless dimension phrases about the position of that point. But the number (s) he’ll use will be neither 0 nor 1. If the same example is for true for lines, we comment them to be in a single dimension. All the objects we know or accept to be single dimensional near the dimensionless point or with another expression infinite/endless dimensional point and a line, we all accept to be two dimensional, have dimensions that are not limited by three, dimensions which are 2 or 1 or 0 even if it’s not more than three. This leads us to ask the question to know why there is more than 3 dimensions. It’s necessary to remind you one of Einstein’s words as he’s a pioneer for similar researches. A sentence that may us think further than our precious bias: “I, for any question instead of asking why I also ask why not”. “I shivered an atom but I couldn’t shiver bias”. In a comic book drawn by Abbot Fladland we noticed the presence of only two dimensional heroes. Even if it seems funny this makes us been thankful for our current situation. Heroes in this comic book are naturally thought to be three dimensional in our universe. But in comic books there’s always an interesting approach.

♠ No More Sleepless Night ♠ This means living things having a two dimensional life, don’t know anything about three dimensional life or are side by side or cross each other, or even they stay together with another two-dimensional universe slope, they can’t be aware of depth because the absence of feeling about it. Once again, each and every changes that seek a plane impact in this two dimensional world, for people thinking those beings are in a two-dimension universe, are expressed with more than a slope. This situation reminds you, I think, the “black hole” concept. If the black hole is a pitting, just as the bent created by our touch of the people we all hypothetically agreed are living in the two dimensional universe, we don’t have the ability to realize it with our changing thoughts. Anyway, we are able to talk about a force which attracts everything to the bottom until the ground. Our example was a two dimensional universe, that will shrink when approaching the black hole’s extremity near the end of a tunnel. Let’s continue with another approach to talk about our location, the one based on the results obtained after Einstein and Rosen’s researches. Einstein and Rosen, as far as we know, accepted the concept of black hole. In the bottomless black holes, there are two large extremities (exactly like two funnel connected end to end) connected to each other like a neck. According to Einstein and Rosen, a new universe starts from the other large extremity. In addition to that, the spiritual and religious concepts we have been thinking about but couldn’t understand, concepts we tried to understand with logical explanations, or

♠ No More Sleepless Night ♠ that we thought not to be worthy understood by brain exhaustion, meaning we simply decide to abandon thinking about, are actually thought to be related to the other dimensions, that’s why we think they can’t suit logical thinking. According to those, if it really exists, there is a notfar-away other universe, we cannot deny that it is fully within us. The main topic we are talking about, according to the theory there’s a copy of yours living in another universe. But if those universe’s proximities are closer than we thought, meaning, this proximity concept, if our inner one is on another dimension to that universe, our other self is not that far away at all. If mathematical truths, are measurements of a physical reality, everything in the multiverse is available in different sizes. In addition to that, according to the “magic mysterious mother” or the Mother theory of everything, in order to reach the final victory of human mind solving all the secrets of the progression of this universal structure must be recorded. Besides, it is claimed that the déjà vu perceive results from the awareness of that global diversity. We now continue with information processing that will serve as the basis of our main topic, sleep. We say or hear sentences like this one many times: “I’ve already lived this moment before, I think I saw it in my dreams…” We generally referred to events we couldn’t explain or logically find the reason why they happened, as

♠ No More Sleepless Night ♠ déjà vu. It has been observed in lab experiences that it may be possible that a delay in a time measure very less than a second occurs when signals and frequencies are transmitted, between the passage of information located in the right and left lobs and brain’s short term memory and long term memory. Added to that, this condition may lead to diseases such as epilepsy in people affected. The psychic abilities of people known as mediums, are proven to be coming from the fact that those people’s brain are working in alpha frequencies. It’s now widely known the alpha wavelengths are implicated in the concepts of divination or prophecy, telepathy, and clairvoyance. Moreover, we also now we can be taken under the control of these waves when we try to breathe and concentrate. The mother theory we talk about above, the M theory, Komati’s theory, by combining relativity and string theory, when we get a new perspective we are witnessing the following: There is indeed a parallel universe and in that parallel universe there are people who are similar to us. In addition to that, according to the “Parallel universe theory”, the center of those claims, everything in the universe vibrates, the constituent parts of atoms are on the other hand replaced at any moment. Those particles movements creating basis of telepathy, are also in a constant communication with one another. According to this theory, all of mentioned universes coexist at the same time. We, because of the above mentioned reasons, are only aware of the three dimensional universe in which we live in.

♠ No More Sleepless Night ♠ But sometimes people located in those other universe, our other selves which have greater a detection capability than we do, can send us instant signals from there. According to this theory, we are gifted with a personal strength or power and that power, and the one we give the whole universe is retrieve from the mother center. If the same personality exist more in the universe, the power coming from the center will be divided and shared. So a withdrawal of a large portion of this energy means the strengthening of perception. For example, if we accept that our experiences of the past give us an abstract load, it means the feeling of being stronger when we get away from that load comes from that. Let’s continue to talk about our location with another approach. Nowadays immediately everyone, even if not expressed by a psychologist is under influence of concepts such as “stress” and “depression”. Most of the time to get rid of the negative effect of those concepts we make use of solutions such as alcohol, cigarettes etc., chat with a friend, change of environment or go to holidays or use of antidepressant drugs. Let’s be careful, all of those solutions are the result of, the fact that even if we don’t succeed to raise back our energy, it’s like we’re pleased to block the raise of the energy decrease we were exposed or to bring it back to a zero level. As we are, anyway looking for real solutions to such an energy decrease, we think we have the right to understand the main reason of this situation. The main reason is although

♠ No More Sleepless Night ♠ we know the temporality of those charges we consciously even for an instant stay from them. Isn’t this also the reason of the numerous addictions? If this theory is true, and told us that we really should work to keep the power we have on a high level, when we fall into a negative situation by instantly applying alternative solutions we can maintain our gained energy. If this theory is true, when our energy drops down it is benefiting our other selves in the other universes. Because energy is being used. But if we don’t gradually do what we’re planning to do, it is a real fact that we’ll stay under the influence of high energy. Let’s continue by analyzing how and what we should do: Actually, hypnosis is itself what we talk about above. Applying the things mentioned above will increase our energy as our field of vision and also our precision. Everything in our life we thought were three dimensional not by our choice, come into existence with what we chose in other universes. Every time we say “if only” we feed the parallel universes. The “if only” statements really lower our energy. When we make choices that are successful, this makes us stronger. “Each choices or options make a new universe become real”. That’s to say all our dreams without realizing goal weakens us. That are the long term déjà vu sights. What does our topic has to do with sleep? Sleep is the moment we are expose to or takeover our other universes. If when we fall asleep our spirituality provides us with our wish, our peace and our high energy satisfaction and if we sleep with that pleasure at the moment we wake up we’ll be under

♠ No More Sleepless Night ♠ the influence of a high energy due to the effects of long term assembling of déjà vu in parallel universes energy savings or deficiency. In an opposite situation we don’t not even have our endurance to come out of bed anymore. Because our remaining energy when we were sleeping, was not saved, was strengthening the other universes we mentioned so that we wake up without really wanting to and we’re not able to get up. If we enforce ourselves, the new day will have to be spent with a low energy for sure.

What kind of formula should we apply? First of all, we have to learn to save our energy. Save our energy, avoid it not to be stolen and not thinking negatively is more important than trying to raise our energy. Secondly, we should try to determine and then apply energy raising methods. And as far as our book is concerned, our energy is a sure way to drift off to sleep when we entrust to wake up at a certain time. We may notice that this may even influence our dreams. Even our dreams can provide us energy be supportive to us, ease our comfort when we wake up from a calm and comfortable sleep. Let’s first of all repeat our purpose here: waking up after a sleep means, we should get up in a vigorous and energetic way and we should always want and miss a new day and this must be by saying the "good morning new day, a beautiful

♠ No More Sleepless Night ♠ life" sentence. During that day, make energy savings and complete the day the way we would like to. With the same energy and even prepare for sleep with an energy superior to what we desire, get ready for the next day with a more comfortable, happy and vigorous sleep. We assume that we’re not sleeping at the moment because we’re reading this book. If that’s so, we are spending the day that a few hours before sleep. No matter what are our purpose while reading these pages, perhaps because of the concept of wisdom book, we are dived between the words and we’re far from everything we think, may lower or weaken our energy. Our first job is therefore to save energy before that conscious first sleep. Whether we believe or not to the theories mentioned above, support them or not, we at least accept that we all love to live moments when we feel good or when we feel vigorous. If we like living we also love our family, our work, we love God that’s to say we love God as mentioned in the lines of Yunus Emre. We love God when we feel good. When we feel good our energy is not weaker than its normal level. Here we’d like both to reinforce and to color this topic with another point by giving examples and refer a little bit to history and also a little touch of mysticism. Earning a good energy and Succeed to do it before sleeping, Getting Ready for a Good Day Generally with what we see in old movies or historical representations, we are proud of our ancestry. For instance, when soldiers are getting prepared for a war there are exclamations like "Allah, Allah" or “God, God”.

♠ No More Sleepless Night ♠ Soldiers, doing so, get ready and go for the battles of war. We usually nowadays hear those exclamations or things similar in memory of those days and of our ancestors when the time comes for young people to go to their military barracks. This a kind or form of concentration. Because a soldier’s whole subconscious focus on trying to erase from his brain everything from his past or from himself that may make him feel bad by shouting this way at this very moment. According to some rumors, even if there are not expressed loudly as long as these cries are as a starting audible murmur that resembles an army of soldiers singing a hymn in the crowded community. The soldier at that very moment is trying to purify his brain from each and every bad thoughts, the memory of every bad events he lived, and from the “if only” thoughts. They (soldiers) therefore allow their brain not to think about those things anymore and leave everything behind them. The sacredness of the goal this soldier is about to be sent to, especially being poured into the language of martyrdom and to repeat, helps him to accept his fate when he reached it "in remembrance” of God. He’s looking for help from God, the owner of the order he does believe in. It’s therefore quite logical to say he wants his energy and power being increased anytime he refers to God’s name, for God owns the infinite, last and above-all powers, God is indeed almighty. Even if this is not believed in other religions or cultures, the simple fact to trust something else of course makes the person’s energy grow higher. Because this person’s energy will reach the desired level with the energy rising method he believes in. A soldier at that moment is chanting.

♠ No More Sleepless Night ♠ Because, he believes that what he’s chanting will combine consciousness, subconscious and the dimension in which he’s located in order to clean and to concretize his beliefs. From another point of view, we see the concretization concept in life in events similar to “I wish I hadn’t wished this, what I was concern about really happened to me, the things I hoped happened to me.” In the mentions above, the concretizing person is not a single soldier, but his whole army which makes this concretization concept easier to achieve by sufficiently gathering the necessary energy. If we go back to our example, in mysticism we notice it’s important to repeat sacred words. Whatever differences in religious views, there are various ways of doing this process of repeating holy words during cults silently or loudly. The belief of the sacredness of a word makes people think by repeating it many times it’ll help to accomplish something great. In fact, this word which is so many times consecutively repeated is a concretization word. It a key to reach our purpose or intentions. In the middle age, especially in Christians countries, in the preparation of magical formulas and witchcraft the specific number of repeatedly spoken words or group of words may be the source of this practice. But in all the societies, cultures and religions the creator (God) or a spiritual or physical concept is accepted to be the owner of the greatest power and the center of life power.

♠ No More Sleepless Night ♠ For example, in the Far East life energy is the Qi. Sometimes we see it on the national flag sometimes as a group’s symbol, sometimes in geometrical forms. This means this incident we explained is the brain process to be cleaned from the past events. We can and should succeed this in our daily life. Things that are also advised to us such as reading books, doing sports, making walks in natural environments are the best way to achieve this. But we concretize an activity by getting rid of our bad experiences during the tour in the nature. The activities we need to do are supposed to transform our energy and to concentrate it into a higher level. We can make all this happen by a rhythmic walk or run in nature. It is very useful to do social activities or deal with music as advised by the specialists and psychologists. Okay, is the easiest and most special solution being focused? Of course, it’s all about everything that may help you feel good. But there’s something you have to care about, while choosing the things which make you feel good. If the behaviour meant to raise your energy at that moment is an “if only”, this may a lead your energy go topsy-turvy for a lifetime. You have to decide well what makes you feel good. You own the energy that makes you rise or fall, the choice is all yours. In order to avoid sharing or giving your own energy with your own selves located in the other frequency and dimensional universes, of course, you shouldn’t do things that may give a short happiness followed by lots of regrets. Actually, whether you accept or refuse those absolute

♠ No More Sleepless Night ♠ decisions, your character you’ll see things that will make you grow up as a mature person or make you proud. Yes, indeed, this is your increasing energy, not your pride. Because the thing receiving your pride, likes and prayers is your energy and increases itself, reaches the next level. In the opposite situation, in cases of curses for instance, your energy is dropped down. Knowing about the fact you don’t deserve this curse is your shield. The more you feel about this fact the more your shield gets stronger. Sure, we are not asking you to accept receiving undeserved curses. But when you feel yourselves good, all the words intended to lower your energy is actually very useful to your conscience and your inner selves. That’s why we usually say “A bad word belongs to the person who said it”, “unjustified or unfair curses go back to the person who said them.”, “who slander, libel finds” as they say. When Agatha Christie says these words: “the shades of past sins are long” that makes us remember that it’s time to clean our brains with good energy by decreasing our “if only” statements. Let’s finish with a little explanation about the choice of the above mentioned soldiers’ cries and concentration form. The spoken words and the thing that concretizes those words is the need of help or the need of benefitting from the concept of energy. Those concepts are sacred. And worthy to be focused and discussed. That’s to say this word or these words are supported and liked spiritually speaking.

♠ No More Sleepless Night ♠ As we always say: “A person dies as he lived”, “water jug breaks on water way” time and efforts meaning energy we spent in accomplishing something makes this more sacred. Spending energy to accomplish something that is worth fighting for is obtained with a feedback of the same energy. This means you becomes holy according to what you know to be sacred. You become the composer of what you spent time to achieve, the inventor of the things you built, you receive the reward form the efforts you invested. You also become holy or worthy accordingly as long as you aren’t trying to hit water inside a mortar. According to a Chinese proverb: “Only a calm water can reflect stars”. Everything we see in our environment, even though they don’t belong to us, people who were enslaved by them had some valuables reasons as we take a closer look at their life story. We noticed that the first method to save our energy is to stay away from doing anything that may make us feel ourselves bad or regretful one minute after doing them or from now on try to take decisions that will make us feel good permanently. It’s not about trying to make this decision, even when you start thinking about it you’ll surely discover that instead of wasting your energy you’ll feel more comfortable and good., Now let’s try to apply this to our daily lives, let’s talk about the preparation period of time before we go to bed: You feel better than when you were an hour or a few minutes

♠ No More Sleepless Night ♠ before sleeping yesterday, don’t you? Let’s cut to the chase: the thing that makes you sleep when it’s time to go bed is not either the book you hold in your hand or the book’s author Dr. Bilal Semih Bozdemir. The only person implicated is you, you’re the one who understood that you need to protect your energy; even before reading the previous pages, when you didn’t anything about the concept of energy. First of all start to ease your thoughts and make your head comfortable by thinking about what you’ll have to do after waking up tomorrow, the works you’ll need to do and the responsibilities you’ll face. Of course, trying to think about and then apply everything you have to do the next day is a bit difficult, but don’t bother yourself with those concerns. What you need to do is to put in a correct order what you will have to do on a single page, it’s enough. Put this order you’ve just establish inside your left cerebral lobe, responsible of mathematical functions, or in your right cerebral lobe, responsible of artistic processes. Now, which one did you think about, what did you decide, is it the left lobe, mathematics section? If yes, you’ll succeed, because it’s been mathematically calculated, single and guaranteed. Is it the right lobe, the artistic one instead? This is a guarantee of your sensitivity. Actually the guarantee is linked to your decision. Your decision is an energy. Now your head is a bit more comfortable about the program or road you’ll apply tomorrow and the in next days. At least, even if there’s no way, you know you’ll find one. This energy and the previous rising one from now on are at least for a while and if possible in your own hands, the decisions

♠ No More Sleepless Night ♠ you’ll make and behaviours you’ll have after that will also stay in the field of that inner rising energy and your energy will not stop rising. It’s very important to save your energy to enhance your wakes. But there’s another technique which needs to be applied, it includes the fact you have to try to block all the good energy received from outside to go back. Let’s now do a step by step sleepiness program and let’s start the next days or two days after. Try to sleep while thinking about a couple of things, imaginations and programs that may make you feel happy tomorrow. When you wake up in the morning think about things you’ll be rewarded with. You really should do this. Be sure of this: with the energy you’ve got now you can really have the strength to achieve that. For instance, if make someone else happy makes you happy, it means you receive a double amount of energy when you wake up. Think about it: not only you will be happy but also there will be also someone else you’ll make feel happy or alive. It sounds good, doesn’t it? By the way, when you fall asleep, lying on your right side instead of your back will allow you a better sleep, better dreams, and a better functionality of your respiration system. The breath intakes from your nose will be sent oxygen from the left fossa to the right lob and from the right fossa to the left lob. Now and during sleep the necessary artistic and mathematical dream worlds will be set and your

♠ No More Sleepless Night ♠ mathematical brain, the brain’s right lob, will rest and give up its activities and functions for a while. The pasting of right lobe on a pillow with the right nostril pasting on the pillow, release the left lob, the one supposed to provide you a better sleep, leaves the oxygen route opened. There’s something more important. Your heart won’t be in a congested situation but in a comfortable upper position. This also provides a better blood flow because your heart is comfortable and can ensure its role of pumping blood. The spiritual meaning of the expression peace of heart will be concretize but in a physical way while you’re sleeping. Just think about a dog you made happy, which gently lean its head forward and looks in your eyes. Imagine the look in the eyes of a cat you made happy by giving it or to its children a cup of milk when they were thirsty. Let’s think about the happiness and gratefulness of your family when you finally go out for a tea altogether with then after several days of excuses because you didn’t have an opportunity or time to do it. Imagine yourself being in places where you’re interiorly satisfied, now see yourself as if you were near the sea, not too far from its waves, in a garden of various flowers or even above the clouds. Try to fully believe that this energy’s wings may bring you where or when you wish to be anytime you feel comfortable. Think about a cat, a bird or a beggar you made feel happy. Even if they tricked you to receive some aid, or they say anything they want behind your back, how do you feel? The step beyond what is it? Beyond, you’ll feel yourself good,

♠ No More Sleepless Night ♠ you’ll succeed to think, sleep comfortably and after waking up you’ll feel ok as far as humanly possible. That is the step beyond. You’ll sleep comfortably. Be sure you’ll easily have pleasant dreams. You’ll receive the rewards in your dreams and the appreciations when you wake up. Be sure you’ll feel better when you wake up. No, the world didn’t change, it quite remained the same as you left it yesterday. You’ll just resume from where you left it. This is the world’s law or policy. When you’re alive you’ll do those things and people will continue after you just from where you left or simply won’t. The variety in the world is also due to this. The group of people who continue and the one of people who don’t. The continuing people will create an energy, so will the people who don’t continue. But “if only” statements are all a negative energy, they’ll create an energy which will lead you to fall into negative situations. The best way for you to benefit more from the positive energy, is succeed in taking positive and logical decisions every time instead of endlessly make “if only” statements. You shouldn’t, of course, inspire yourself by nothing else than concretizing programs when you’re taking those decisions.

♠ No More Sleepless Night ♠ There’s a concept called imagination, people called dreamers are not taken seriously in the society. We all think a person who likes dreaming is living outside the real world. But we’ve got to accept that, without imagination there can be no program, no projects, no paintings and no books. Without imagination how can someone know what to draw, how can he concretize anything? Without dreaming of it, how can an architect know what can of building he could draw to allow people or himself live there comfortably? The one thing we have to pay attention to is the possibility of concretizing dreams. That’s to say something you should imagine things that can be turned to a program or a project. Otherwise, you become exactly the kind of people who is mocked because of his dreams. We have therefore to imagine think logically and try first to realize them before waiting for other people’s help. If we don’t believe in it we can’t even except other people would believe it. If we succeed in concretizing one of those dreams we’ll become what is called a dreamer or a visionary. This way, we have to concretize our dreams starting with little things.

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Notes

♠ No More Sleepless Night ♠ Uyuma oranları: Sleep rates Zürafa: Giraffe Fil: Elephant Köpekbalığı: Shark İnsan: Human being Kedi: Cat Sıçan: Rats Aslan: Lion Yarasa: Bat

When you sleep while feeling good, you wake up in the morning and feel relatively better. Your energy is a good

♠ No More Sleepless Night ♠ status. Now, it’s time to gather again your energy until you sleep tonight. Our issues are about sleep but we don’t think we have to make more comments about formulas you may apply in your daily life to improve your sleep health. Try practicing the methods and information we delivered about getting ready for sleep the whole day help us anyway to get better the next day. According to mathematical and statistical estimations, a person has a limit when it comes to his works including his love life and normal responsibilities. That’s to say, we can’t really have a complete luck or unluckiness when it comes to those topics. Being fully unlucky is a king of luck actually. But for everything to be okay, normally doesn’t mean everything is all the time successful and that you’ll do everything right every time. That means you can’t be lucky all the time. We’ve got to know we can’t smile all the time so that when we face some situations we may be prepared to find out chance isn’t always on our side. That’s to say, we shouldn’t spend our whole energy in some projects by thinking that luck will always be on our side. So what do we have to do? Think in a statistical way. If you are lucky in everything all the time are the other people also that lucky? If the same things happened in other people would we still call this luck? Of course, luck is different from one person to another. Luck is what makes a human being what he is, or, luck is created by the individuals themselves, as they say. This is true. If you spend your whole energy believing in your success at an election even when you hear you had a

♠ No More Sleepless Night ♠ 50% risk of failure, you’ll be sad about it. If you used the only fifty percent of your chances and then you lose you are surely deceive by the results. Let’s now continue our topic with an outlook of nightmares. What are nightmares, why do we have them, who sees or doesn’t have nightmares, what can we do to cease having such bad dreams? A nightmare is a warning from our internal brain. The inner brain is responsible only for feeding, drinking and whenever possible also deals with long life. Your tastes, your plans for the future, your points of views about your environment and spirituality are not so important for your inner brain. Your inner brain only stimulates everything related to your life continuation. Let’s give people who fear heights as an example. Why do some people have the fear of falling for high places without even never lived in such a place in their lives? According to the researches, people having this kind of phobia there’s a great chance one of their grandfathers fell down from a height. This is because our grandfathers’ life experiences are somehow transmitted genetically to our sons and grandsons. It’s not just about the fear from high places, some other similar phobias are genetically transmitted to us. Some people are always suspicious about their stomachic region this is also due to the fact that one of their grandfather may have had a problem linked to that anatomical region. We can give more examples about this kind of genetics related phobias.

♠ No More Sleepless Night ♠ Similarly, when we think about the effect the movements of planets and the place in which we are in the world on us, exactly as the effect of the gravity on our brain and psychology, we notice many permutations makes us change and we are affected by everything related to those permutations. Our inner brain, indeed, stimulates us in several situations of our life such as our non-stop oxygen intakes and our feeding. Even in absence of danger it warns us by sending danger signals. But there’s more: although it doesn’t care for spiritual matters our subconscious is under its influence. Because it’s been noticed that some of our subconscious abilities provide us our size, heart pulse, and the sensation of feeling comfortable. Our subconscious is actually very smart. Because it aw these things, our subconscious from the day the world was created makes us feel sometimes good or bad according to its experiences. So even if we’re not working our subconscious when we feel mentally comfortable, its only aim is to make us live a longer and better life. So what does all these have to do with nightmares? Nightmares that are related to your spiritual state and to your conscience…. We’ve got to say that with no conscience there’s no nightmares. That’s to say we do think our conscience is the reason why we have nightmares. When you feel good or when you are thoughtful when you put your head on a pillow you may have nightmares. Your fears make you have nightmares. Nightmares come from clashes happening in our inner world.

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There are two solutions for that. The first one is to solve all confusions lying in your head, get rid of your fears and everything that may make your conscience feel uncomfortable. The second one is do anything else that can make your conscience feel at its ease even if it’s temporary. But if it was up to us, we’d suggest you try to do both. Try do focus on new advices of things that may make you feel happy. If you’re aware of yourself when your conscience feel good you also will. The best to achieve that is as we said before try to make other people happy. Just think about Turkish or Brazilian series. Because of something called pure clear speech meaning something true wasn’t said in the right time, just because some subjects couldn’t be not well understood, for this misunderstanding has last so many years, the confusion increases day by day and even leads to vendetta, lovers can’t reunite, or a person can’t reach the place he deserves to be. However, if the communication occurs in the right time and place, those events can never happen. Of course, in that case, those couldn’t be either series or movies anymore. We noticed that even the long scenarios are caused by secrets becoming intrigues or misunderstandings. If it’s a misunderstanding, the conscience of the person causing all this trouble tells him he’s wrong and encourage him to fix it. According to a Chinese proverb: “It’s not was said, but where and when it was said that is important”.

♠ No More Sleepless Night ♠ That’s true but at the same time you must feel good. When you avoid doing things that will make you say “If only” to yourself and not feel good, everything is going to be alright. Let’s turn back to nightmares. When you feel good your energy drops down, can you imagine your brain and body’s condition when both that low energy is spent in the nightmares? It’s not a bad thing to have nightmares. When you accept this you will have less nightmares and with time no nightmare anymore. Nightmares are security valves of your wellbeing. They show you that your mental status is not in its necessary comfort. We will like to talk once again about something we mentioned before. Prayers, good thoughts, intentions and wishes… and curses, bad intentions and wishes… During the feasts and special days, our commitment to call or stay in contact our neighbors is due to what kind of events we except will happen those days. Isn’t that the purpose of religions and cultures? Yes, wishes, prayers and good intentions are all an energy. We all believe even a single thought is an intensity and a force. This seem to look like one of the concepts of the parallel universe theory. This theory says sub-atomic structures are freely moving in the universe. Think about this, an object to which

♠ No More Sleepless Night ♠ you added energy, in a universe, you think, is increasing at a specific concentration and energy, in time and a place where your thoughts may be useful to constitute the expression, or concretization of an event. If you add an object or massless matter to a feeling or a thought or a wish, you of course can’t really add another energy to that object’s energy. That’s to say prayers, even if they don’t have any link to religion, they are concretize under the influence of that energy. If you do that in especially for your special beliefs and things on which you don’t find difficult to focus on or people and things that may make you feel good, your mother and father or culture, traditional, folkloric, religious or cultural experiences and what makes you feel worship and feel good at the same time, just because you’re feeling yourself good, that energy surrounding you will increase your own energy. You are generally in this situation instead of only sometimes, it means you’ll have more energy supplies. It will become more interesting when you try to make use of that energy for yourself and other people. Because an energy which makes you feel good will increase your good wishes and make other people feel happy. Are prayers an energy, absolutely yes, as we’ve seen it, prayers are an energy. When you pray you feel good. When you feel good and pray this will transform your situation to a more positive one. However your prayers should be included in a logical environment. Why?

♠ No More Sleepless Night ♠ Because focusing on the topic of your prayer provides its concretization. The best way to concentrate is that ting you’re asking for should be something possible to achieve. You should think and then choose a topic that you can really concretize. Similar methods were used in old Christian customs, and magic too. Prayers play with your energy balance, they increase or decrease your energy. If you’re praying for the unhappiness of someone else, the energy you used for your prayer and your own energy should be superior to that person’s energy so that it may works, this is generally very difficult not to say impossible to achieve. Therefore, it’s very important that wishes shouldn’t be about someone else unhappiness. Because those wishes are disapproved by a society, a culture or a custom, it will return back to you as negative energy. When we hear sentences like “universe doesn’t know how to say no, it sends back everything you sent by an approval” we must really take them seriously. Because universe doesn’t indeed know anything about the “No” word. Your thoughts are sacred for the universe. But breaking the magic of this sacredness or sending to the universe unnecessary requests, makes universe used to it and spend time feeding that energy. This means the way to make nightmares come to an end, is simply to feel good.

♠ No More Sleepless Night ♠ The more good wishes, prayers and god intentions received from the living, the more you will move forward. Your progress is created with your good intentions, the more you create the more energy are gathered and if you spend them on the way; you’ll find yourself in a gathering of an eternal energy and goodness, so that you receive very quickly reward, peace of mind, love and respect from outside. “God gives wisdom to the person who wants it, and wealth to the one who asks for it” as they say; we’d like to summarize our speech with an explanation of this sentence in physical and abstract way about our energy. We understand from that sentence if God gives knowledge to the person who wants it, everybody can benefit from science and wisdom. For example, you may always follow science in every choices you make. You may start this when you want. As long as you’re living nothing in the world can block you anymore. You only have to wish, that’s enough. But wealth requests are different. Wealth is a relative concept. Before we talk here about only about “the possibility of it to be granted” the “richness” concept, we’ll first comment “the possibility of it to be moved” instead. Think about a pilot. A plane is obliged to be continuously kept rising up. So this pilot, until that plane reaches its destination is supposed to keep its distance to the ground more or less constant. When the plane is at a lower level there’s a greater risk for it to fall, but if it’s too much up

♠ No More Sleepless Night ♠ in the sky, there’s a greater risk for the pilot to be surprised by unscheduled situations. Apart from the fact the plane is under the control of the pilot there’s something more delicate. There are passengers inside. So the pilot doesn’t drive the plane as he wants. A pilot loves his job, he’s aware of the destination, the route and how many kilometers high they are. So he knows his job, as long as he lives, or at least until he is retired he has a program. He’s just a human being like each and every of us, he only had received a pilot education. Now think about, a rich person. He has to know the importance of his job, should be aware of his goals, use everything under his control the most efficiently as humanly possible to reach his goals. He has to preserve or save his wealth at any price. He shouldn’t do silly choices. Perhaps, the infamous sentence: “the greatest fear of a wealthy person is to become poor.” is explained by that reality. A rich person really needs to be a good pilot. This is actually something usually said to mean he has to deserve his richness. When you become rich, luckily for you, universe won’t allow a probable bad energy anymore. Meaning if you produce bad energy, you won’t be able to become rich or you won’t be a happy rich person, sorry for that. Your energy and your time will be wasted in a temporary world. As everything you do, you think about, or will think about has a power, your choices also have a power.

♠ No More Sleepless Night ♠ But, things you didn’t choose have also an energy. Consequently, you ought to make logical, true choices and choices that will make you feel good. When your energy is in a good level, you have a good day and you sleep well. When you sleep well, this has also a good impact on the next day. We wish you a good life, days full of energy, the good answers and wishes you’ll receive because you used your energy in a good way, make a good feedback of energy on yours and the energy you shared with us, and that with the information you received by reading this book, you will sleep and wake up comfortably.

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CHAPTER X Diseases related to sleep Disorders due to sleep We always hear from or assist accidents due to insomnia. Especially, when car crashes are showed in the news we are sad about it. A human being’s birth and growth, education etc., the belonging of that person to a family, that person’s world, thoughts and expectations… All those are terminated instantly just because of a driver’s insomnia.

♠ No More Sleepless Night ♠ How bad and how sorrowful! Data of Highway traffic security revealed insomnia has an important role in every accidents. So why do we drive while asleep? Why while feeling asleep we take a steering wheel and put other people’s lives and propriety in danger? We all know that when we’re sleepy our reflexes are less responsive and slower, so why do we endanger both our own lives and other people’s lives? A research is being carried out in England. The aim of this work is to prove that driving while we’re sleepy is as dangerous as driving while we’re drunk or even worse than that. Tests are being carried out on many subjects, to achieve the research. Some of the subjects are not allowed to sleep until 3 o’clock, the remaining subjects are given an amount of alcohol four times superior to the legal limit. What were the results? Drunk subject drivers can keep a distance of less than 25% of normal distance from a car in front of them, sleepy subject drivers can on the other hand keep only a 39% distance less than normal. So as you may easily notice, driving while sleepy is more dangerous than driving while you’re drunk.

♠ No More Sleepless Night ♠ In traffic mottos we hear: “Insomnia is stronger than you”. Actually, it’s not only about driving a car, we have to give you a more general information, our topic and our book’s deal with insomnia is in fact because it is a harmful and life endangering factor. When insomniac, and you insist on staying awake some of your brain cells die. Let’s examine how this and the similar effects happen: Some researches has been made upon a day following a sleepless night. Those researches focused on concentration, attention abilities and angriness. The results showed nothing interesting. There were just a reminder of what we already know. Insomnia increases angriness, and decreases both attention and concentration. Scientists from Madison University analyzed nervous cells of sleepless animals. In the essays made on mice for example, it has been revealed when mice are awake as cells are exactly as while they’re in a normal sleep, and even when they’re awake cells are in sleep mode. This situation known as “Having a nap”, has been noticed to occur in frequents intervals even when they’re awake. In a research of Nature Journal, it has been noticed this condition is caused by a part of the brain. Some other researches made to understand it more revealed that because of insomnia, angriness and concentration disorders are observed.

♠ No More Sleepless Night ♠ According to a research carried out in the Psychology Department of Arkansas University, there’s a change in an insomniac person’s way of thinking. Insomniac people always avoid taking any responsibility. They think the guilt of any bad event is supposed to be someone else’s. Insomnia increases feelings of greed and revenge. According to another research made in Turkey five million of the population is facing a problem of insomnia. We hear some people being proud of their insomnia. Those people see sleep as a waste of time. We wanted to explain this in our book, we hope we have been useful, “Sleep is necessary and human being should sleep. A sleep of a normal length at regular hours isn’t harmful but useful”. Adults sleep for 4 to 11 hours. New born babies sleep for 18 hours. Kids before attending school sleep for 12 to 13 hours. Insomnia for 2-3 days leads to diseases. The sleep record is 11 days and it wrecked brain’s functions.

Minimum Adults New born babies Infants Maximum

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Adults New born babies Infants

♠ No More Sleepless Night ♠ Advices that should be observed before sleeping -

Take a warm bath Sweetened plant tea (against muscular spasms and muscular pains) Don’t have a nap just before sleeping A silent and dark room with a normal temperature Don’t eat fatty or heavy foods just before sleeping Potatoes, milk and banana ease sleep. If you don’t succeed to sleep after 15 minutes, you need a professional consulting. Our memory’s health, our performances, physical comfort and health are only possible with sleep. According to the researches, sleeping for less than eight hours a day are source of disorders. Sleeping too much on the other hand ends up by brain death. The insomnia we’re talking about is one of the risk factors of most of car crashes. Sleep, is due to the adenosine inside our body. We have to sleep in order to save the amount of adenosine. Caffeine blocks adenosine receptors. If we have our daily eight hours of sleep, we stay up for sixteen hours. Something important is that when insomniac we have to set our biological clock as humanly possible to sleep at regular hours. If we do that, we have comply exigence of our biological clock. The biological clock is necessary and effective for the whole body. It enforces the whole body to sleep at the time we set. When we refuse to comply with that, insomnia and body’s unbalance begin. The center of our biological clock is located in the

♠ No More Sleepless Night ♠ hypothalamus region. This region regulates chill, hunger and sexual desires too. It’s very important to go to bed at the same time everyday even in the weekends. Scheduling makes your sleep easier. Coffee, Cigarettes and alcohol ruin your sleep rhythms.

Bottled coke Diet coke Turkish coffee Nescafe Filtrated coffee coffee Latte Caffeine free Nescafe Espresso Tea bags Brewed tea Green Tea Chocolate Milk Chocolate Energy Drink

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Amounts of caffeine

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Classification of Sleep Disorders Classification of Sleep Disorders 1. Insomnia and similarities (stimulated insomnia, psychophysiological insomnia, paradox insomnia, idiopathic insomnia, insomnia due to mental disorders, insomnia due to insufficient sleep hygiene, childhood behavioural insomnia).

2. Respiratory disorders during sleep (syndromes of central apnea, syndromes of obstructive sleep apnea, syndromes of hypoventilation and hypoxemic syndromes).

3. Hypersomnia (Narcolepsy syndromes, recurrent hypersomnia, idiopathic hypersomnia)

4. Circadian sleep-wake rhythms disorders (syndrome of late sleep phase, syndrome of early sleep phase, irregular sleep-wake rhythms, isolated rhythm disorder, jet-lag, rhythm disorder due to shift work)

♠ No More Sleepless Night ♠ 5. Parasomnia (confusion wake, walk during sleep, night terror, sleep paralysis, nightmare disorders, dissociative disorder during sleep, enuresis, moaning, syndrome of head exploding, syndrome of eating and drinking during sleep).

6. REM sleep behavioural disorder. To diagnose this disease a polysomnography should be made.

7. Movements’ disorders during sleep. (Restless Leg Syndrome, periodical movements disorders during sleep, leg cramps due to sleep, bruxism, and rhythmic movement disorder during sleep).

â&#x2122; No More Sleepless Night â&#x2122; Insomnias

Respiratory disorders During sleep Hypersomnia

Circadian sleep- wake rhythms disorders Parasomnias

REM sleep Behavioural disorders Sleep Movements Disorders

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CHAPTER XI Various knowledge about sleep Arts Therapy Every work made for someone to develop themselves and their inner creativity, to provide people a spiritually good health and a mental and sensation development is commonly known as art therapy. Generally, art therapy starts with making people imagine a picture they know. The people try to comment it with things or data they learnt previously. At the end of this process commenting data

♠ No More Sleepless Night ♠ becomes a therapy. This therapy is exactly like having dreams during a hypnosis, if it wasn’t for this is a physical process. To ease a person’s response to art therapy, they need to be isolated from the outside world by having dreams and have a period without chatting. With this method, even if the person is dreaming he and his moves are still linked to the therapist, so that, the therapist could see what’s going on at any moment in those dreams. Dreams come from the subconscious and let us discover our feelings and beliefs sometimes reflects the realities we can reach with our conscious state. With dreams those feelings are transmitted to the obvious and readable part of the person’s mind, feelings become clearer and understandable and editable. It eases the resolution of codes, reaches data, understand their languages and meanings. Actually, art therapy can be understood as a method to draw our dreams. With that method it may be possible to “write the story of our dreams and ask what you except from the future.” The physical activities of characters are another subject of comments. Are dreams more like rem or more likely look like a map? When a person see an animal in his dream instead of human beings what does it means? The only way to answer those questions is to use a method similar to art therapy and to increase its utilization. Actually therapists speak with the person while it’s only his subconscious is awake. Our active movements will arise in the same way. Which this method it’ll be easier to reach our subconscious. Before a person could able to draw a picture related to dreams he should be dreaming first.

♠ No More Sleepless Night ♠ Sometimes when you think about those illogical stories in a picture studio, the largest picture studio can’t be enough for it. That also proved someone’s dreams can hardly be drawn by the best painters or artists in the best studios. Storyboarding dreams like that requires so much effort and imagination that this is the proof dreams are an exclusive product of our subconscious. In some plot theories, dream specialists use some similar techniques to this one. They, supposedly, reach directly our subconscious. Their goal is to reach this special and limitless world, doing so, a lot of studios won’t be sufficient because it’s about not only the subconscious of a single person but reaching many people’s subconscious world and give it a shape. Dreams specialists succeed in reaching those hidden parts of our minds and choose from pictures, and by linking them to the world in which we’re living, they are able to reunite with them. All the data, the logical and the illogical ones are commented by the therapists or the commentator. So this an explanation to the main similarities and differences of the various comments. Similarly, shamanists used their methods of metamorphose passages and nowadays they called dreams and similar events “old wives’ talks”. With the recent discoveries, it’s necessary to find which information is right or wrong. When a dream commentator first starts his works, he has to try to see investigate of several dreams and create a kind

♠ No More Sleepless Night ♠ of dreams reading guide. But it is supposed the various dreams comments books discovered up to now were written by original methods. Those books helps the strong integration of a therapist, alongside with his attempts to reach other subjects or other dreams worlds, to discovering new subconscious worlds. Works made on Dreams by Asians Peoples Dreams are an essential content of Asian people cultural and daily life. Exactly as in other societies, Asians people also believed that dreams are closely linked to a person’s life experiences and environment. In ancient China some dreams dictionary were most likely written in 1020 BC. Japan politicians of the ancient times behave accordance to the comments of dreams too. Old Korean stories stated dreams were explaining the future. In Korea, there’s even the story of a girl applying what happened in her dreams and then became a queen. The Asian culture gives a great importance to dreams. Asians once believed a pregnant woman could guess her baby’s sex with a closer look and interpretation of her own dreams. Dreams and Daily Physical Activities It has been proven dreams are closely related to daily physical activities, especially in kids. Researchers noticed a lot of physical disorders were due to dreams. Bad dreams or nightmares may also lead to disorders such as the fears and anxiety during the day, disorders such as anxiety of not doing his job, fear and hyperactivity and loss of concentration.

♠ No More Sleepless Night ♠ The fear of the unknown future negative results and aggressiveness are some common examples of this kind of dreams. It’s also very important to mention dreams are closely implicated in the quality of a sleep.

Remembering Dreams between Wake and Sleep When we’re having a dream and then we wake up we’d like to remember it or to resume our sleep exactly from where we left it. But this is simply impossible. Because there’s a very low chance to catch the same electric connection as while we were having that specific dream, it is quite impossible to see brain and our subconscious frequencies to pass from the same frequencies. While having a dream the body and the subconscious are both in an astral combination. We may witness some similar combinations during the day. Those combinations may also happen and while we’re not dreaming, for instance, during the minutes people are in a specific place, specific ambiance and with specific people. There’s no way we live or feel again the same things at the same time exactly at the same minutes. This can though remember everything by photographs we took or by playing back music of that time. Anyway, we definitively can’t live exactly as it happened before the same events. Something similar happens in our dreams.

♠ No More Sleepless Night ♠ When we wake up, go back and just continue from where we stopped isn’t possible in dreams. As we explained somewhere else in this book, this event is consented by the frequencies of that precise and specific time. Relationships between Astral Travel and Dreams Astral travel, is said to be knowingly visiting other worlds, a physical visit of where we are located. The specialists of this subject describe it to be actually doing consciously everything we unconsciously do while dreaming. The section of our book which was discussing the parallel universe theory summarize this situation. This situation also referred to as “supra cerebral experiences” in parapsychology, resembles exactly what happens unconsciously during a dream. Here is the difference between astral travel and dreams. In this case the experience occur consciously instead of unconsciously as in dreams. That’s to say, dreams occur unconsciously even if similar situations happen. In astral travels, the spirit without breaking its link to the body the person can go anywhere he/she wishes with no physical body. Dreaming is a similar situation In the advices for astral travel techniques, a person should be courageous and brave. When we compare this to dream, the subconscious is anyway ready for those kind of fears and this not any of those conditions. Here if the person is obliged to be brave, subconscious doesn’t have such rules to follow.

♠ No More Sleepless Night ♠ This way, the subconscious knows it by simple or genetic experiences. In addition to that, for an astral travel, the traveler should have a heart so that he believe his heart when he’ll see or experience something. We also see here the subconscious owns what will make us accept what we experienced. The only problem is when we are conscious we forget almost everything. Perhaps this may be one of the reasons we forget things! It’s said a traveler is always nervous during the first astral travel. But up to now, we’ve never heard someone nervous during his first dream. So, having dreams is quite an instinctive behaviour. In astral travel, brain should be first submitted to some conditions, programmed and day plus time schedule should be made. However for dreams there’s no rule like that. Dream demonstrated our subconscious, biological, chemical situation and feelings at that specific moment. During an astral travel if a person is disturb or wake up because of exterior factors in the outside world he may encounter physical and mental harms, but nothing like would happen if he was dreaming. This justify the fact that dreams occur in an absolute different dimension. In astral travels, the person determine the physical conditions in which he’d like to travel. But he can’t decide of anything like that in dreams. Dreams occur in a separated dimension. In astral travel, begins passing from theta waves dimension. In dreams it’s exactly the same thing. His mind get loose and he sleeps. In

♠ No More Sleepless Night ♠ astral travel, the person stimulates himself by exterior factors, exterior catalyzing simply can be necessary in dreams. In astral travels the person leaves and then look from the outside his little worlds and unnecessary couple of likes or sorrows. It’s the same thing in dreams. Dreams allow us to understand what we couldn’t understand with our logical thinking by commenting the world around us from another dimension. The physical reflection of an astral traveler is his spirit. But in a dream you are in another dimension including similar people or things of your daily life. For example, it is recommended your digestive system shouldn’t be congested. Similarly, dreams are also influenced by digestive or other systems disorders or when there’s a bad functioning your subconscious also is affected.

Are There Laboratory any Data collected about Dreams? The data collected in lab showed dreams are mostly a reflection of what people lived in their lives, which are symbolized in the best way possible in the animal world. When those data are analyzed and compared we notice that, even the understandable and excessive comments hasn’t been thought yet. The best reaction to have was to find a maximum way to reflect the natural animal world by

♠ No More Sleepless Night ♠ trying to compare the existing animals with those we see in our dreams. According to EEG records, sleep and events happening during sleep are limited. When sleep records are analyzed and compared, we noticed dreams are due to two different biological main factors. Those are the largeness of the body and the phylogeny. Body largeness influences sleep and dream. The phylogeny which is an evolutionary relationship between societies, also has an influence on dreams variations and their comments. Phylogenetic analyzing methods revealed culturally and historically new categories of dreams comments. Those analyses implied the existence of a polarity meaning the rate and risks of attraction and influence of the variety of dreams in some conditions. The Dreams’ continuation Hypothesis In the mentions above, we said dreams can’t resume from a remaining part. But Sigmund Freud seems to believe a dream we have today is linked to the ones we had the previous and just a few day ago or to the dreams we had a few days later. In 1970, Hall and Nordby, on the other hand, stated as a hypothesis a dream we have is due to our expectances and the activities we had during that day. The following researchers showed the main reasons why we have dreams, are experiences that may touch our feelings and simple factors of our daily businesses. Some other researches (such as the works carried out by Schedl and

♠ No More Sleepless Night ♠ Hofmann in 2003) were made about the influences of traumas occurring in our dreams. Those researches demonstrated dreams are closely linked to our daily lives. Researches were made to explain what happened in the night, while we’re sleeping and while we’re dreaming, they concluded dreams do especially occur during the second half of sleep. Continuous Positive Air Pressure Therapy for Obstructive Sleep Apnea Treatment Obstructive Sleep Apnea is characterized by the upper respiratory tract’s narrowing or closure. This condition which influences sleep and daytime activities, as we explained in another section of our book, even increases risk of car crashes. It also increases risks of high blood pressure and cardiovascular diseases. The continuous Positive Air Pressure Therapy means proving a single air passage for the treatment of Obstructive Sleep Apnea. After controlling the blood pressure and risks of hyper blood pressure a mask is used for the patient’s upper respiratory tract. In the treatment, it’s aimed to ease the person’s air transfer in his upper respiratory tract and to cancel the reasons of his apnea.