The Sleep Secret

The following quiz will help you to assess your knowledge about fatigue and driving.

For items 1-4, choose the letter of the one answer that most nearly describes your belief or opinion. For items 5 through 10 choose true or false.

(Answers Below Quiz, No Peaking!)

1. To be fully alert and operate safely during working hours, most people need to sleep about:
a) 9 hours or more per 24-hour day.
b.) 7 to 8 hours per 24-hour day.
c.) 5 to 6 hours per 24-hour day.
d.) Less than 5 hours per 24-hour day

2. When a person hasn’t had enough sleep, the unfavorable effects on performance can be fully overcome by:
a.) Walking around and getting some fresh air.
b.) Taking a short (less than 1.5 hr) nap.
c.) Getting adequate sleep.
d.) Using coffee or other stimulants.

3. Sleep apnea is a disorder in which a person:
a.) Has muscle twitches in his sleep.
b ) Cannot fall asleep.
c.) Stops breathing when asleep and awakens frequently.
d.) Wakes up and can’t go back to sleep.

4. For health and safety reasons, it is best to schedule driving hours so that sleep time can be:
a.) In one long period of 7 to 8 hours.
b.) Divided up into 3 to 4 hour blocks.
c.) Taken when you are absolutely too tired to drive any longer.
d.) As short as you can get away with.

5. If a driver gets only three or four hours of sleep on some work nights, it’s not a problem because he or she can make up the sleep on the weekend or days off.
a.) True
b.) False

6. Sleep apnea can be successfully treated medically.
a.) True
b.) False

7. The melatonin sold commercially as a sleep aid has not been proven safe or effective.
a.) True
b.) False

8. Because of bodily circadian rhythms, we feel more fatigued and our driving performance is not as sharp from 2 to 5 p.m. and is especially affected from 2 to 6 a.m.
a.) True
b.) False

9. There are five recognized types of sleep disorders.
a.) True
b.) False

10. Most people should take naps.
a.) True
b.) False

—————————————————————————————————————————-

Answers here
1. B
2. C
3. C
4. A
5. False
6. True
7. True
8. True
9. True
10. False

So, how did you do? I hope you enjoyed this quick quiz, and I also hope you are not driving when you are fatigued.

Sincerely,

Thomas “Trapper” Sherwood
Sleep Secret Audio

Countless people experience sleeping problems on and off ranging from occasional nights when sleeping seems impossible to situations when an individual suffers from a continuous insomnia state. It is common for health care professionals to propose dietary adjustments as a means of handling sleeping disorders. This entails eliminating certain foods from a diet and adding foods that aid in sound sleep. Below are some ways of dealing with sleep problems.

1. Discern the Cause of Problem

When choosing the best sleeping disorder treatment, the first step should be discerning the sort of sleeping disorder you are suffering from either due to physical or psychological triggers. Occasional insomnia has a high likelihood of causing more adverse problems including physical and mental complications such as increased anxiety, depression, intense fatigue and difficulty concentrating.

2. Physical Causes of Sleeping Disorders

Sleeping disorders resulting from physical causes include snoring, sleep apnea and restive leg syndrome. For such sleeping disorders, the treatment focuses on the problem’s underlying cause or the physical symptoms. For instance, an effectual treatment program for sleep apnea typically includes using a worn-out mechanical device for keeping airways open while sleeping.

3. Psychological Causes of Sleep Disorders

In contrast, some sleep disorders comprise psychological causes rather than physical causes and in such a case, the most effectual sleeping disorder treatment is usually combining temporary medication together with counseling or a certain type of therapy. Depression commonly leads to insomnia, and in this case, antidepressants greatly assist in treating the depression as well as the resultant sleep disorder.

4. The truth about Narcolepsy

Narcolepsy is a sleeping disorder that makes one to fall asleep suddenly especially during the daytime hours. This disorder is inherited and consists of psychological and environmental triggers and although its physical cause is attributed to lack of the regulatory hormone known as hypocretin, this disorder is treated by combining behavioral modification and counseling.

5. Observe a Daily Routine

Another ideal means of treating sleeping disorders is observing a sleeping daily routine in addition to proper sleeping habits. Making a sleeping diary is a vital step that can aid in pinpointing the behaviors that are capable of exacerbating or leading to sleeping disorders. For instance, it can aid in indicating how medication, foods eaten or daytime and evening moods can affect the sleeping quality or duration.

6. Ways to use the Natural Products

Natural sleep enhancers can come in the form of herbs, certain chemicals or food forms to aid individuals with sleep disorders manage to go to sleep soundly. Most of these can be safely used especially when they are directly derived from foods since research reveals that behavioral changes that actually promote or induce better sleep are ideally effective in comparison to anything that might be ingested. However, certain natural sleeping aids require being taken cautiously because despite being marked natural, it does not generally imply they are safe as they could be counterfeits.

7. Natural Foods and Sleep Problems

The foods that are capable of enhancing better sleep include oatmeal, bananas, dairy products and poultry. A significant number of these products comprise chemicals known as tryptophan which aids the body in producing chemicals for calming the brain such as serotonin and melatonin. Spicy foods, caffeine and alcohol should be avoided, but warm milk, oatmeal or banana and peanut butter work as natural sleep enhancers especially when taken before bedtime. Certain herbal preparations also aid in natural sleeping, but some of these have side effects ranging from vivid dreaming and photo sensitivity, hence the need to consult a doctor before using them.

Generally, to deal with the various sleep problems people face, it is of essence to avoid caffeine, unwind your mind, avoid snacks before going to bed, dim the lights during bed time, take deep and long breathes before sleeping and above all, stop worrying about the idea of not getting sleep as all you require is a change of habits.

Thomas “Trapper” Sherwood is passionate about people achieving optimal sleep.
To remove your sleep loss issues visit http://www.sleepsecretaudio.com and do it naturally.

It is not normal for a person to be sleepy at times when he or she expects to be awake.

Problem sleepiness may be associated with difficulty concentrating, memory lapses, and loss of energy, fatigue, lethargy, and emotional instability.

The prevalence of problem sleepiness is high and has serious consequences, such as drowsy driving or workplace accidents and errors.

Lifestyle factors and undiagnosed or untreated sleep disorders can cause problem sleepiness. Lifestyle factors include not getting enough sleep, having an irregular sleep schedule, and using alcohol or certain medications.

Of the more than 70 known sleep disorders, the most common are obstructive sleep apnea, insomnia, narcolepsy, and restless legs syndrome.

Large numbers of individuals suffering from these sleep disorders are unaware of—and have not been diagnosed or treated for—their disorder.

Issues affecting sleep

Many people have trouble sleeping, which may stem from a number of issues, including:

• uncomfortable sleep furnishings
• stress from family, job and/or personal issues
• environmental conditions (excessive heat, cold, pollution, noise, bright light, loud noises)
• environmental surroundings (tidyness of room, abnormal surroundings, cleanliness of room)
• poor body positioning
• illness
• sleeping pattern
• sleep timing, as sleep is easier to achieve if one takes ones chronotype into consideration.

A study by researchers at the University of Pennsylvania has confirmed that the more one works, the less one sleeps – and that work is the single biggest factor troubling sleep.