Sleep Soundly Every Night, Feel Fantastic Every Day (39 page)

Thalamus
—the area of the brain that relays sensory information to the cerebral cortex.

Ultradian Rhythm
—a time period less than 24 hours.

 

 

p.
 
xvi:
Rather, we now know how active the sleeptime
: D. Markov and M. Goldman, “Normal Sleep and Circadian Rhythms: Neurobiological Mechanisms Underlying Sleep and Wakefulness,”
Psychiatric Clinics of North America
29, no. 4 (2006): 417.

p.
 
9
:
Most people experience
: Ibid, 418.

p.
 
13
:
In one study people deprived of sleep for a few days following an influenza vaccine
: K. Spiegel, J. F. Sheridan, and E. Van Cauter, “Effect of Sleep Deprivation on Response to Immunization,”
JAMA
288, no. 12 (2002): 1471–72.

p.
 
13
:
In one sleep study, researchers tested and examined the participants' specific levels of three inflammatory markers
: Alanna Morris et al., “Sleep Quality and Duration Are Associated with Higher Levels of Inflammatory Biomarkers: The META-Health Study,”
Circulation
122 (2010): A17806.

p.
 
14
:
If you sleep less than six hours per night
: F. P. Cappuccio, D. Cooper, L. D'Elia, P. Strasullo, and M. A. Miller., “Sleep Duration Predicts Cardiovascular Outcomes: A Systematic Review and Meta-Analysis of Prospective Studies,”
European Heart Journal
32, no. 12 (2011): 1484–92.

p.
 
14
:
A recent study revealed that cells that produce myelin
: M. Bellisi, M Pfister-Genskow, S. Maret, S. Keles, G. Tononi, and C. Cirelli, “Effects of Sleep and Wake on Oligodendrocytes and Their Precursors,”
Journal of Neuroscience
33, no. 36 (2013): 14288–300.

p.
 
14
:
Another recent study of mice
: L. Xie
et al.,
“Sleep Drives Metabolite Clearance from the Adult Brain,”
Science
342, no. 6156 (2013): 373–77.

p.
 
39
:
one of the most prevalent neurological disorders
: K. Berger, J. Luedemann, C. Trenkwalder, U. John, and C. Kessler, “Sex and the Risk of Restless Legs Syndrome in the General Population,”
Archives of Internal Medicine
164 (2004): 196–202.

p.
 
40
:
Women are more likely to suffer
: M. Viola-Saltman
et al.,
“High Prevalence of Restless Legs Syndrome among Patients with Fibromyalgia: A Controlled Cross-Sectional Study,”
Journal of Clinical Sleep Medicine
6, no. 5 (2010): 423–27.

p.
 
40
:
Surveys have demonstrated
: J. Montplaisir, S. Boucher, G. Poirer, G. Lavigne, O. Lapierre, P. Lesperance, “Clinical, Polysomnographic, and Genetic Characteristics of Restless Legs Syndrome: A Study of 133 Patients Diagnosed with New Standard Criteria,”
Movement Disorders
12 (1997): 61–65.

p.
 
40
:
Although commonly overlooked in children
: D. Picchietti
et al.,
“Restless Leg Syndrome: Prevalence and Impact in Children and Adolescents—the PEDS REST Study,”
Pediatrics
120, no. 2 (2007): 253–66.

p.
 
40
:
Further evidence from the survey
: C. Trenkwalder, W. Paulus, and A. S. Walters. “The Restless Legs Syndrome,”
Lancet Neurology
4 (2005): 465–75.

p.
 
40
:
Early onset is associated with increased severity
: S. Whittom, Y. Dauvilliers, M. H. Pennestri, F. Vercauteren, N. Molinari, and J. Montplasir, “Age-at-Onset in Restless
Legs Syndrome: A Clinical and Polysomnographic Study,”
Sleep Medicine
9, no. 1 (2007): 54–59. [Epub July 17, 2007].

p.
 
42
:
Other effective treatments not involving medications
: U. H. Mitchell, “Non-Drug-Related Aspect of Treating Ekbom Disease, Formerly Known as Restless Legs Syndrome,”
Neuropsychiatric Disease and Treatment
7 (2011): 251–57.

p.
 
43
:
In a recent study of laser therapy
: C. A. Hayes, J. R. Kingsley, K. R. Hamby, and J. Carlow, “The Effect of Endovenous Laser Ablation on Restless Legs Syndrome,”
Phlebology
23, no. 3 (2008): 112–17.

p.
 
51
:
Insomnia in younger adults
: C. M. Morin and S. E. Gramling, “Sleep Patterns and Aging: Comparison of Older Adults with and without Insomnia Complaints,”
Psychology and Aging
4 (1989): 290–94.

p.
 
55
:
Another way to understand the development and continuance of primary insomnia
: A. J. Spielman, L. S. Caruso, and P. B. Glovinsky, “A Behavioral Perspective on Insomnia Treatment,”
Psychiatric Clinics of North America
10 (1987): 541–53.

p.
 
55
:
I refer you to
: Elaine N. Aron,
The Highly Sensitive Person: How to Thrive When the World Overwhelms You
(New York: Birch Lane Press, 1996).

p.
 
64
:
In fact, in one study of over 14,000 patients
: Ohayon MM, Roth T. “Place of Chronic Insomnia in the Course of Depressive and Anxiety Disorders.”
Journal of Psychiatric
Research
37, no. 1 (2003): 9–15.

p.
 
64
:
In addition, insomnia occurs
: Ibid.

p.
 
64
:
A recent study from South Korea
: Jae-Huyn Kim, Eun-Cheoi Park, Woo-Hyn Cho, Chong Yon Park, Won-Jung Choi, and Hoo-Sun Chang, “Association Between Total Sleep Duration and Suicidal Ideation among the Korean General Adult Population,”
Sleep
36, no. 10 (2013): 1563–72.

p.
 
65
:
underlying the dysfunctional emotion regulation
: P. Franzen, “Elevated Amygdala Activation During Voluntary Emotion Regulation in Primary Insomnia,”
Sleep
(2013), accessed November 15, 2013,
http://www.sciencedaily.com/releases/2013/05/130522131208.htm
.

p.
 
67
:
Women's research confirms
: M. Jepkema, “Insomnia,” Health Reports, Statistics Canada, Catalogue 82-003, 17 (2005): 9–25.

p.
 
67
:
The greatest news
: A. D. Krystal, “Treating the Health, Quality of Life, and Functional Impairments in Insomnia,”
Journal of Clinical Sleep Medicine
3, no. 1 (2007): 63–72.

p.
 
68
:
Rise at a regular time every day
: C. M. Morin, “Cognitive-behavioral therapy of insomnia,”
Sleep
Medicine Clinics
1 (2006): 375–86.

p.
 
70
:
Seventy to eighty percent of people with insomnia
: D. F. Tolin, “Is Cognitive–Behavioral Therapy More Effective than Other Therapies? Meta-Analytic Review,”
Clinical Psychology Review
30, no. 6 (2010): 710–20.

p.
 
71
:
In a book called
: Barry Krakow,
Sound Sleep, Sound Mind, 7 keys to Sleeping through the Night
(Hoboken, NJ: John Wiley & Sons, 2007).

p.
 
85
:
Other stimuli include
: T. Åkerstedt, “Sleepiness and Circadian Rhythm Sleep Disorders,”
Sleep Medicine
Clinics
17 (2006): 17–30.

p.
 
85
:
The function of these proteins
: Ibid, 421.

p.
 
86
:
Melatonin affects the receptors in the SCN
: Ibid.

p.
 
87
:
This is easily explained
: “Sleepy Connected Americans,”
National Sleep Foundation Press Release
(March 7, 2011).

p.
 
89
:
Studies show that east-to-west travel
: T. Åkerstedt, “Sleepiness and Circadian Rhythm Sleep Disorders,”
Sleep Medicine Clinics
23 (2006): 23–24.

p.
 
89
:
Other symptoms include
: Ibid, 18.

p.
 
89
:
There is also evidence to suggest
: Ibid, 23–24.

p.
 
89
:
Symptoms checklist
:
http://www.mayoclinic.com/health/jetlag/DS01085/DSECTION=symptoms

p.
 
93
:
They typically go to bed around the same time
: T. Åkerstedt, “Sleepiness and Circadian Rhythm Sleep Disorders,”
Sleep Medicine Clinics
23 (2006): 24.

p.
 
94
:
Their melatonin and core body temperature
: L. C. Lack and H. R. Wright, “Clinical Management of Delayed Sleep Phase Disorder,”
Behavioral Sleep Medicine
5, no. 1 (2007): 58.

p.
 
94
:
Some contend
: Ibid.

p.
 
96
:
Characteristic of this disorder
: T. Åkerstedt, “Sleepiness and Circadian Rhythm Sleep Disorders,”
Sleep Medicine
Clinics
23 (2006): 27.

p.
 
97
:
About 50% of totally blind people
: R. L. Sack, “Circadian Rhythm Sleep Disorder: Part II, Adv-anced Sleep Phase Disorder, Delayed Sleep Phase Disorder, Free-Running Disorder, and Irregular Sleep–Wake Rhythm American Academy of Sleep Medicine,”
Sleep
30, no. 11 (2007–2008): 1492.

p.
 
97
:
Others are able to structure
: Ibid.

p.
 
98
:
Most of the people with this disorder are elderly
: T. Åkerstedt, “Sleepiness and Circadian Rhythm Sleep Disorders,”
Sleep
Medicine Clinics
23 (2006): 27.

p.
 
100
:
report difficulty falling asleep
: American Psychiatric Publishing,
Diagnostic and Statistical Manual of Mental Disorders,
4th ed., text revision (Washington, DC: American Psychiatric Association, 2000).

p.
 
100
:
Self-assessment surveys show
: Ibid, 22.

p.
 
100
:
As a result, shift work sleep disorder
: Ibid, 21.

p.
 
101
:
Bright light treatment
: C. I. Eastman, K. T. Stewart, M. P. Mahoney, L. Liu, and L. F. Fogg, “Dark Goggles and Bright Light Improve Circadian Rhythm Adaptation to Night-Shift Work,”
Sleep
17, no. 6 (1994): 535–43.

p.
 
101
:
This disorder is also treated with melatonin
: R. L. Sack and A. J. Lewy, “Melatonin as a Chronobiotic: Treatment of Circadian Desynchrony in Night Workers and the Blind,”
Journal of Biological Rhythms
12, no. 6 (1997):595.

p.
 
108
:
Self-Assessment for Night Owls and Morning Larks
: Adapted from J. A. Horne and O. Östberg, “A Self-Assessment Questionnaire to Determine Morningness–Eveningness in Human Circadian Rhythms,”
International Journal Chronobiology
4, no. 2 (1976): 97–110.

p.
 
112
–
13
:
Both pilots unintentionally fell asleep
: L. Ferini-Strambi C. Baietto, M. R. Di Gioia, P. Castaldi, C. Castronovo, M. Zucconi, and S. F. Cappa, “Cognitive Dysfunction in Patients with Obstructive Sleep Apnea (OSA): Partial Reversibility after Continuous Positive Airway Pressure (CPAP),”
Brain Research Bulletin
61 (2003): 87–92.

p.
 
113
:
driver's fatigue, caused by the combined effects
: “Tractor Semitrailer Rear-End Collision into Passenger Vehicles on Interstate 44 near Miami, Oklahoma, June 26, 2009.”
Highway Accident Report.
Washington DC: National Transportation Safety Board. Report NTSB/HAR-10/02.

p.
 
113
:
failure of the crew
: M. R. Rosekind,
“The Role of Sleep Loss in Transportation Accidents: NTSB Investigations and Recommendation.”
National Transportation Safety Board presentation at UPenn School of Medicine (February 20, 2013).

p.
 
113
: A recent study showed: Nathaniel S. Marshall, Keith K. H. Wong, Peter Y. Liu, Stewart R. J. Cullen, Matthew W. Knuiman, and Ronald R. Grunstein, “Sleep apnea as an independent risk factor for all-cause mortality: The Busselton Health Study,”
Sleep
31, no. 8 (2008): 1079–85.