Your Guide to Healthy Sleep.pdf
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Your Guide to Healthy Sleep
Y O U R G U I D E T O
Healthy Sleep
Healthy Sleep
U.S. DEPARTMENT OF HEALTH AND HUMAN SERVICES
National Institutes of Health
National Heart, Lung, and Blood Institute
NIH Publication No. 06-5271
November 2005
Written by: Margie Patlak
U.S. DEPARTMENT OF HEALTH AND HUMAN SERVICES
National Institutes of Health
National Heart, Lung, and Blood Institute
Contents
Introduction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1
What Is Sleep? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4
What Makes You Sleep? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7
What Does Sleep Do for You? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12
Learning, Memory, and Mood . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12
Your Heart . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14
Your Hormones. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14
How Much Sleep Is Enough? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19
What Disrupts Sleep? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 27
Is Snoring a Problem? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 33
Common Sleep Disorders . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 36
Insomnia . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 36
Sleep Apnea. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 40
Restless Legs Syndrome (RLS) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 49
Narcolepsy. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 51
Parasomnias (Abnormal Arousals) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 53
Do You Think You Have a Sleep Disorder? . . . . . . . . . . . . . . . . . . . . . . . . 55
How To Find a Sleep Center and Sleep Medicine Specialist . . . . . . . . . . 58
For More Sleep Information. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 59
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