ARE YOU TALKING IN

YOUR SLEEP
By
Dr. George Felfoldi
© 2025, George F. Felfoldi
ARE YOU TALKING IN
YOUR SLEEP
 © 2025, George Felfoldi

Please feel free to distribute this e-Book,

As long as all the information is intact,
And is unchanged.

ALL OTHER COPYRIGHTS

BELONG TO THEIR RESPECTABLE
OWNERS.
 TABLE OF CONTENTS

Title Page
Copyright Information
Table Of Content
Dedication
Special Thanks
About The Author
Other Books By The Author

CHAPTER 1

SLEEP / TALKING

– Somniloquy (Dream Speech)

– Sleeptalking
PRESENTATION
 – Associated Conditions
SOME CAUSES OF SLEEP TALKING

– Some Causes
PREVALENCE
TREATMENT

– Treatments

– Some Tips
SLEEP TALKING IN LITERATURE

– In Literature

CHAPTER 2

WHAT IS SLEEP TALKING

SLEEP TALKUNG SYMPTOMS

– Sleep Talking
HOW TO STOP SLEEP TALKING
WHAT TO DO IF YOU SHARE A BED

– What To Do With A Sleep Talker

CHAPTER 3

SOME QUESTIONS THAT PEOPLE ASK

– What Is Sleep Talking?

– How Common Is Sleep Talking?

– What Are The Symptoms?

– Is Sleep Talking Dangerous?

– What Causes Sleep Talking?

– How Can You Stop Sleep Talking?

– How Can My Bed Partner Get Better Sleep?

CHAPTER 4
WHAT IS SLEEPWALKING

– Sleepwalking / Somnambulism

– Some Different Causes

– Some Symptoms

– Treatment For Sleepwalking

– Prevention Of Sleepwalking

– When To See A Doctor

– Some Linked Conditions

CHAPTER 5

SCIENCE SCIENCE

– Science Of Sleep And Understanding What happens

– All Sleep Are Not The Same

– Body's Built-In Sleep Control

– Why You Need Some Sleep

NATURAL SLEEPING AIDS

– Home Remedies To Help You Sleep

– Tips For Better Sleep

MELATONIN FOR SLEEP DOES IT WORK?
AT HOME SLEEP TESTS

– What To Know

– Facts About At Home Sleep Tests

– How Can I Get

CHAPTER 6

MISCONCEPTIONS AND MEDICAL MYTHS

– The Mystery Of Sleep

– Misconceptions And Myths

I would like to dedicate this e-Book
To my late mom and dad and
And also to all my readers
And friends.

THIS BOOK IS TO YOU ALL.

I would like to thank all the people,
Companies, Organizations,
Family and friends that made
This e-Book possible.

The Toronto Public Library

International News Media
Toronto Star Newspaper
Internet Pictures
Dr. James Haase, DC
Wikipedia Organization
 Print Artist Ver. 25.0.0.6
Roza Felfoldi
Erno Yeno Felfoldi
Erno Gaza Felfoldi
Margaret MacPhee, RNA
Dr. Sydney Davis, MD
Dr. Harvy Kline, MD
Dr. David Calapinto, MD
Bettyann Hall
The Sleep Foundation
Health Canada
Health.com
Carley Millhone
Eric Suni
Healthline Media, (United Kingdom)
Toronto Sleep Laboratory
Canadian Sleep Research Consortium
Canadian Sleep Society
University Of Toronto
John Hopkins University
Hopkins Medical Center
Getty Images
Tim Newman
Zia Sherrell, MPH
Jean-Guy Lehoux
 ABOUT THE AUTHOR

George F. Felfoldi (aka) Gyorgy Ferenc Felfoldi

Dr. George Felfoldi is an Independent

Baptist Minister, An Author, Song writer
And Musician who is a native to
Toronto, Ontario, Canada.
George holds several doctors degrees in
Various fields and has written several books,
On different subjects such as:
Occult, Health, Religion, Herbals,
Ships, and also Poetry and Lyrics.
George is also married and
Has four grown children.
 OTHER BOOKS BY
THE AUTHOR

2006

Katoomba - Columbia
The Powers of Garlic
Speaking to God Through Prayers
Ginger the Herb and Root Guide
The Complete Book On Angels
Chamomile The Healing Herb
The Healing Powers of Aloe Vera
The Healing Powers of Cranberry
The Healing Powers Of Seaweed And Algae
The Spiritual Key To Healing
The Healing Powers of Pomegranate

2007

The Healing Powers Of Blueberries

AMD – Age-Related Macular Degeneration
A Modern Look At Solar Power
The Healing Powers of Oregano
The Healing Powers of Coconuts
The Book of Spells :White Magic Vs. Black Magic
The Healing Powers of Cherries
Experimenting With the G-Spot
Sex Magic
The Images of God
The Healing Powers of Thistles
The Felfoldi’s :Medical Herbal Encyclopedia
The Complete Book on Herbal Magick
The Herbs And the Animals of the Bible
The Road To Better Health
The Gnomes In Mythology
The Magic of Having Great Sex
The Healing Powers of Strawberries
The Backyard Terror :Squirrels
Changing The Way We Look At Wolves
Cooking With Eggs Cookbook
The Healing Powers Of Watermelons

2008

The Healing Powers of Mangos

The Complete Book On Angels (Second Edition)
The State of Man (In Relationship To The Bible)
The Healing Powers of Tomatoes
The Schooner, Bluenose II
The Healing Powers of Mushrooms
A Modern Look At Parapsychology

Angel Light Bible Studies (A complete 22 lesson course)

Peach Popourri (A book on Peaches)
Hypnosis For Self Betterment And Healing
The Down To Earth Cookbook
The Science of Faith and Other God’s Sciences
World Wide Ghosts & Hauntings
The Modern Look At Poetry

2009

The Science of Mind Transformation

A New Look at Scheurmann’s Disease
Loch Ness Mystery
In Search of Mysterious Primates
The Healing Powers of Pineapples
The Healing Powers of Limes
The Scottish-Hungarian Cookbook
Cooking With Friends Cookbook
Spirit Orbs Photography
The Secret of Healthy Living
The Healing Powers of Mr. Garlic
The Complete Book On Herbal Magick (2nd. Edition)
Spellcasting :White & Black Magic
The Healing Powers of Kiwi Fruit
A World Of Food Cookbook
A Psychic Connection To 2012
Paranormal Phenomenon :Levitation
Aliens Are Among Us
2010

The Devil And His Demons :Activities, Facts & Evidence

2012

Bed Bugs In The Woodwork

The Cockroach Invasion
The Basics of the Chinese Zodiac
Focusing the Mind, The Inner Universe
The Healing Properties of Honey

2014

The Toe Nail Fungus Book

The Healing Powers of Peppermint
The Healing Powers of Dandelion
The Healing Powers of Cloves

2015

The New Age Cookbook

From My Table
The Book Of Ginger
From My Table Cookbook
Cooking Is For Everyone
Tranquility Of Mind, Modern Lyrics & Poetry

2017

Kimberley's Famous Recipes

2018
Don't Stop Cooking
Hamsters Simplified
My Scottish Fold Long Haired Cat
Good Foods Made Easy
The Healing Powers Of Black Pepper
The Healing Powers Of Coffee
The Healing Powers Of Turmeric
The Healing Powers Of Water
Bedbugs Simplified

2019

Farmer's Wife Olde And New Tyme Recipes

2021

Everyday Cookbook
Cherries, A Superfood
Healing Properties Of Bananas
Healing Properties Of Corn
Healing Properties Of Garlic
Healing Properties Of Paprika
Healing Properties Of Turnip
Pears, A Superfood
Plums, A Superfood
Healing Properties Of Cranberries, 53p
Healing Properties Of Ginger
Cooking Through A Pandemic

2022

Cleaning And Kitchen Tips

From Hungarian And Scottish Kitchens
Blue Mountain Cookbook
Yes You Can Cook
Health Benefits Of Ginger

2023

Creative Home Cooking Vol. 1

Nessie Of Loch Ness
The Power Of Lemons
The Power Of Apples
Healing Properties Of Thistles
Health Benefits Of Dandelion
Healing Properties Of Pumpkins
Everything Pumpkin Cookbook
Everything Dandelion Cookbook
Health Benefits Of Potatoes
Everything Potatoes Cookbook
Angels Are Among Us
Healing Benefits Of Sesame Seeds
Healing Benefits Of Cinnamon
Healing Benefits Of Honey
Health Benefits Of Leaf Of Life
It's All About The Broccoli
Health Benefits Of Zucchini
Health Benefits Of Grapes
Health Benefits Of Cabbage
Health Benefits Of Carrots
SUNLIGHT :Its Effects On The Human Environment
Health Benefits Of Blueberries
Healing Benefits Of Pomegranates
Another Look At Seaweed And Algae
Health Benefits And Use Of Elderberry Fruit
Cooking Is For Young And Old
Cooking Healthy With George
Eating Healthy With George

2024

Health Benefits Of Bay Leaves

Health Benefits Of Parsley
Speaking To God Through Prayers (2nd. Edition)
Mark Of The Stone Dragon (Modern Lyrics) (1 st. Edition)
Phases Of The Mind (Modern Lyrics) (1 st. Edition)
Domestic Cats And Cat Behaviour
Health Benefits Of Caraway Seeds
Health Benefits Of Rice
Health Benefits Of Thyme
From St. Michael's Hospital To Toronto Rehab Institute : My
Road To Recovery
Health Benefits Of Saffron
Health Benefits Of Apple Cider
The Powers Of Flowers :Marigolds
Limes: Health Properties And Benefits
Health Benefits Of Raspberries
From A Health Perspective: Onions
The Powers Of Flowers: Lavender
Health Benefits Of Huckleberries
Health Benefits Of Cucamelons
Wild Blackberries: Health Benefits And Properties
Health Benefits Of Gooseberries
Health Benefits Of Cocao Beans
Health Benefits Of Walking
Milk: Health And Nutrition
Health Benefits Of Sunflower Seeds
Work Your Magic (White & Black Magic)
Understanding The Different Laws, (Universal Laws, Spiritual
Laws, Natural Laws, Physical Laws)
Too Many Cooks In The Kitchen

2025

Our Kitchen Cookbook

Health Benefits Of Dragon Fruit
Hypnosis And Self Healing
Health Benefits Of Carnations
Health Benefits Of Gladioi
Desert Beauties : The Cacti
Health Benefits Of Watermelons
Solar Fusion :For A Greener Tomorrow
Health Benefits Of Hollyhocks
Health Benefits Of Hostas
Health Benefits Of Pansies
Better Sleep Equals Better Health
The Benefits Of Snake Plants
Health Benefits Of Canadian Maple Syrup
Multi Benefits Of Vinegar
Crystal Energy And Energy Realignment
Healing Properties Of Coconuts
ParaPsychology And ParaNormal Science
Health Benefits Of Rosemary
Are You Talking In Your Sleep :Science, Needs, Misconceptions
CHAPTER
(1)
SLEEP / TALKING
SOMNILOQUY (DREAM SPEECH):

This form of sleep (Somniloquy) is commonly known as

“Sleep-Talking”, is a parasomnia in which a person speaks
aloud while that are sleeping.

It can range from simple mumbling sounds to loud shouts or

long, frequently inarticulate speeches. This can occur many
time during a single night, during a sleep cycle and during
both NREM and REM sleep stages, though, as with sleep
walking and night terrors. This type of disturbance commonly
occurs during delta wave NRED sleep to temporary arousals.

When sleep talking occurs during REM or rapid eye movement

sleep, it represents a so called “Motor Breaktherough” of
dream speech: the words that are spoken in a dream are
spoken out loud.

Depending on its frequency, this may or may not be

considered pathological.
All motor functions are disabled during healthy REM sleep and
therefore REM dream speech is usually considered a
component of REM behavioural disorder.

SLEEP TALKING:

Sleep talking, is a sleep disorder defined as “Talking during

sleep” without a person being aware of it. Sleep talking can
involve complicated dialogues or monologues, complete
gibberish or mumbling. However, the good news is that for
most people it is a rare and very short lived occurance.

It is very common for people to experience at least one

episode of sleep talking during their life time, making it one of
the most common abnormal behaviors that can and
sometimes will occur during sleep.

Research has helped to clarify the symptoms and

consequences of sleep talking, but there is still much that
remains unknown about the causes and treatments of this
condition.
PRESENTATION
ASSOCIATED CONDITIONS:

Sleep talking can occur by itself (example, Idiopathy) or as a

feature of another sleep disorder such as the following:

. Rapid eye movement behavior disorder (RBD), which is loud,

emotional or profane sleep talking.

. Sleepwalking, is when a person walks in his sleep without

being aware of it.

. Night terrors, which are intense fear, screaming, and

shouting.

. Sleep related eating disorder (SRED).

SOME CAUSES OF
SLEEP TALKING
SOME CAUSES:

In 1966, scientists and other researchers works together to

find a link between heredity and sleep talking. Their research
suggested the following that is listed here:

(1) Sleep talking parents are more likely to have

children who sleep talk.
(2) Sleep talking can still occur, though much less
commonly, when neither parents has a history of sleep
talking.
(3) A large portion of people begin to sleep talk later in
life without any prior history of sleep talking during
childhood or adolescence.

Sleep talking by itself is typically harmless; it can wake up

others and can cause them consternation, especially when
misinterpreted as conscious speech by other observer.
If the sleep talking is:

– dramatic,

– emotional,

– profane,

it may be a sign of another sleep disorder. Sleep talking can be

monitored by a partner or by using an audio recording device;
the devices which remains idle until detecting a sound are
ideal for this purpose.

Polysomnography (sleep recording) shows the episodes of

sleep talking can occur in any stages of sleep.
 In A Sleep Laboratory a person
is hooked up to a Polysomnography.
In This Picture You See A Small Child
Hooked Up To A Polysomnography.
Stress can also cause sleep talking. In one recent study that
was done showed that, about 30% of people who has PTSD
(post traumatic stress disorder) talk in their sleep.

In a 1990 study showed that Vietnam veterans had PTSD

reported talking more in their sleep than do people without
PTSD.

Sleep talking can also be caused by:

– depression,

– sleep deprivation,

– day time drowsiness,

– alcohol,

– and fever.

It often occurs in association with other sleep disorders such

as:
 – confusional arousls,

– sleep apnea,

– and REM sleep behavior disorder.

In rare cases, adult onset sleep talking is linked with

psychiatric disorders or nocturnal seizure.
PREVALENCE
Sleep talking is very common and is reported in 50% of young
children at least once a year.
A large percentage of people progressively sleep talk less
often after the age of 25. A sizable portion of people without
any episode during their childhood begin to sleep talk in adult
life. Sleep talking may also be hereditary.

In a study reporting the prevalence of sleep talking in

childhood, the author reports that the frequency of sleep
talking differs between children. About half of the children
have sleep talking episodes at least once per year, but less
than 10% of the children present sleep talking every night,
whereas 20% to 25% talk in their sleep at least once a week. In
addition, researchers did not find any differences between
gender or socioeconomic class.

The valid estimation of the prevalent of this phenomenon is

difficult as the sleep talker either does not remember or are
not aware of their sleep talking. The same uncertainty exists
concerning the age of onset because only early occurrences
may have escaped notice. And there are disparate results
regarding its prevalence in the literature.
Reading a sleep recorder.
TREATMENT
TREATMENTS:

Usually, treatment is not required for sleep talking because it

generally does not disturb sleep or cause any other problems.

One behavioral treatment has shown results in the past. Le

Boeuf (1979) used an automated audiory signal to treat
chronic sleep talking in a person who had talked in his sleep
for 6 years. An aversive sound was produced for 5 seconds
when he started talking in his sleep. Sleep talking was rapidly
eliminated, and the person demonstrated no adverse effect of
the treatment. With little treatment options, there are ways
in which a person can limit the frequency of sleep talk
episodes by focusing on sleep hygiene.

SOME TIPS:

Here below are some tips that you can follow:

1. Limit your caffeine intake during the day.

2. Putting all electronics away within an hour before you go

to bed.

3. Keeping the sleep area such as the bedroom at a cool

temperature to make it more comfortable to get to sleep.

4. Maintaining a regular bedtime schedule, waking and

going to bed at the same time every day.

5. Getting physical exercise for at least one hour every day.

6. Having a space with limited distractions for sleeping.

SLEEP TALKING IN
LITERATURE
IN LITERATURE:

Sleep talking appears in Shakespear's “Macbeth”, the famous

sleepwalking scene. Where Lady Macbeth, in “Slumber
agitation”, is observed by a gentlewoman and a doctor to
walk in her sleep and wash her hands, and saying the famous
line, “Out, damned spot! Out, I say!” (Act. 5, Scene 1).

Sleep talking also appears in “The Childhood of King Erik

Menved,” a 19th century historical romance book by Danish
author Bernhard Severin Ingemann. In this story, a young girl
whos name is Aase has a prophetic power of speaking the
truth in her sleep. In an 1846 English translation, Aase is
described thus:

– She is somewhat palefaced; and, however blithe and

sprightly she may be, she is, nevertheless, now and then
troubled with a kind of dreaming fit. But that will wear
off as sge gets older. Her mother was so troubled before
her, and I believe it runs in the family as I an not entirely
free from it myself. I do not give much heed to such
 dreaming now; but she has never yet said anything, while
in this state, has not proved in a manner true; though she
can discern nothing, by night or day, more than others
may do when they are in their senses.

Walter Whitman wrote a now lost novel that was based on

Ingemann's romance, which he titles, “The Sleeptalker”.

In Lewis Carroll's book “Alice's Adventure's In Wonderland”,

Chapter VII, The Dormouse talks in his sleep, or at least seems
to, and even sings in his sleep: “You might just as well say,”
added the Dormouse, who seemed to be talking in his sleep,
that, “I breathe when I sleep” is the same thing as “I sleep
when I breathe”.

Here the Dormouse shook itself, and began singing in its sleep,
“Teinkle, twinkle, twinkle, twinkle ...” and went on so long
that they had to pinch it to make it stop.
CHAPTER
(2)
WHAT IS SLEEP TALKING
Sleep talking is technically a type of”ParaSomnia”, which is an
unusual behaviors during sleep like:

– talking,

– sleep walking,

– and paralysis.

While talking in your sleep is not a typical part of a sleep cycle,

sleep talking rarely causes any health issues and it is
considered a normal sleep variant.

However, sleep talking can also be triggered by:

– a lack of sleep,

– emotional stress,

– and underlying health conditions.

SLEEP TALKING SYMPTOMS
SLEEP TALKING:

Sleep talking can occur anytime during sleep, including non-

rapid eye movement (NRED) and rapid eye movement (REM)
sleep. During NRED sleep, a person's brain and body relax into
a deep sleep. During REM sleep, brain activity picks up,
causing the eyes to move rapidly, breathing and heart rate
speeds up, and then dreaming occurs.

Sleep talking symptoms vary from person to person. Sleep

talkers may:

– babble incoherently,

– speak clearly,

– swear,

– yell,

– or whisper.
Speech can be gibberish or sound like a complicated
conversation. Other may make sleep utterness like:

– mumbling,

– groaning,

– laughing,

– or shouting.

The exact cause of sleep talking is not very well understood.

Sleep talking is more common in people with with other kinds
of parasomnia, like:

– sleep walking,

– night terrors,

– and sleep poralysis.

People that suffer from Parkinson's disease, post tramatic
stress disorder (PTSD), and REM sleep behavior disorder (RDB)
are more likely to start sleep talking.

Just like other kinds of parasomnia, sleep talking may be

caused by emotional and physical triggers, such as:

– Anxiety,

– Stress,

– or fear,

which can all trigger a person to sleep talk.

Health conditions and substances that lead to poor sleep

quality can also cause sleep talking it also includes the
following list here below:
 (1) ALCOHOL,
(2) Illicit DRUG use,
(3) MENTAL HEALTH conditions such as Anxiety,
depression, and PTSD,
(4) INSOMNIA, or difficulty in falling or staying asleep,
(5) SLEEP DEPRIVATION,
(6) ILLNESS,
(7) MEDICATIONS such as Anticholinergics, sedatives,
and hyonotic agents (Z- drugs and benzodiazepines like
Xanax (Alprazolam)).

Sleep talking often runs in families and they may have a

genetic component.

Both sexes (Male or Female) appear to be at the same risk of

sleep talking, children and adults alike.

IS SLEEP TALKING HARMLESS?

Sleep talking is usually harmless. Sudden or more severe
sleep can also indicate an underlying health condition. Ir you
reenact dreams and have violent movements during your
sleep talking episodes, you might have a REM sleep behavior
disorder (RBD).

If this disorder is left untreated, this condition may cause you

to accidentally harm yourself or your partner in your sleep.

Sleep talking can also be a sign of a serious health condition

such as the following:

(1) OBSTRUCTIVE SLEEP APNEA: When the airway

muscles relax and cause a full or partial obstruction, or
temporarily cutting off breathing.
(2) PARKINSON'S DISEASE: Which is a progressive
central nervous system disorder that damages nerve cells
and causes stiffness and shaking.
(3) DEMENTIA: That is a condition that affects brain
functions, leading to memory and judgment loss.
(4) EPILEPSY: Which is a seizure disorder that is caused
by abnormal brain activity from injury or genetics.

A person is sleeping and talking in their sleep.

HOW TO STOP SLEEP TALKING
I have touched on this subject in Chapter 1 under Treatment
tips.

There is NO SIMPLE or PROVEN cure for sleep talking.

However, improving your quality of sleep may help to reduce
sleep talking and other parasomnia symptoms. Some ways to
get a better sleep and potentially improve sleep talking
symptoms include:

1. Going to sleep at the same time every night.

2. Waking up at the same rime every morning.
3. Getting at least between 7 to 9 hour of sleep.
4. Sleep in a cool, dark, and quiet room.
5. Avoiding sleep disturbing “Blue Light” from cell phones
and other electronic devices such as computers, and
laptop devices before bed.
6. Limiting your intake or avoiding caffeine in the
afternoon.
7. Exercising during the day.
8. Avoiding eating large meals before going to bed.
 9. Avoiding drinking any alcohol before going to bed.

Other treatments that is used to stop or reduce sleep talking

related to underlying health conditions inclede:

1. COGNITIVE BEHAVIORA THERAPT (CBT),

2. CPAP,
3. MEDICATIONS.
4. And there are also other treatments.
WHAT TO DO IF YOU
SHARE A BED
WHAT TO DO WITH A SLEEP TALKER:

If your partner is a frequent sleep talker, it can be tough to get

enough sleep when you are woken up by babbling or shouting
throughout the night. To help improve your quality of sleep,

1. Try to wear earplugs,

2. Noise cancelling headphones,

to help to block your partner's talking.

1. White noise machine,

2. Sound machine,
3. Fans can also help drown out talking.
If you still can not get enough sleet, you may want to consider
sleeping in a different room, at least for a few nights a week.

If your partner's sleep talking begins to make it impossible to

get enough sleep or affects your relationship, talk to them
about how it affects you. They may not know how loud or
disruptive they are at night if no one has told them.

You may also want to suggest that your partner visit a

healthcare provider like a sleep specialist and that you are
concerned about their sleep talking.

Seeing a sleep specialist can help to rule out underlying health

conditions or help your partner find treatments to improve
their sleep talking.
CHAPTER
(3)
SOME QUESTION THAT
PEOPLE ASK
Here are some classic questions that people ask about sleep
talking.

WHAT IS SLEEP TALKING?

Sleep talking is a type of sleep parasomnia. Parasomnias are

abnormal behaviors during sleep. Unlike most parasomnias
that happens only during specific parts of the sleeping cycle,
sleep talk can occur during either rapid eye movement (REM)
or (non-REM) (NREM) sleep.

Sleep talking is considered to be distinct from other

vocalization that can occur during a sleep cycle such as
catathrenia which is a breathing disorder that causes audible
groaning, or REM sleep behavior disorder (RBD), that involves
a person physically acting out their dreams.

HOW COMMON IS SLEEP TALKING?

Many studies that were done has found that 66% of people
have experienced episodes of sleep talking, making it one of
the most common parasomnias. Said that, it DOES NOT occur
frequently, with just 17% of people reporting sleep talking
episodes in the last three months. Even regular sleep talkers
may have to be recorded for four nights or more to document
an episode.

Sleep talking is found more often in children and is believed to

affect fewer adults.
It occurs equally in women and in men. Because an individual
is very rarely aware of these episodes, some data about the
prevalence of sleep talking may not be exact. Reports of sleep
talking usually comes from a family member or bed partner.

WHAT ARE THE SYMPTOMS?

The central symptom of sleep talking is audible expressions

that occur during sleep without the person actually being
aware of it even happening. It can be from being gibberish to
normal speaking.

A linguistic study that was done on somniloguy has found that

around half of recorded sleep talking was incomprehensible.
In these cases, sleep talking was normally:

– numbling,

– silent speech (moving the lips with limited speech),

– or it was muffled by the pillow or blankets.

The other half of sleep talking that was comprehensible had a
number of parallels of typical conversations. For example, it
usually followed typically standards of grammar and included
pauses as if talking with another person.

Many of the recorded utterances were:

– negative,

– exclamatory,

– or profane,

including that sleep talking may reflect conflict driven

dialogue taking place in the brain during sleep. People are
very rarely are aware that they are talking in their sleep at the
time and typically have no recollection of the episode when
they wake up from their sleep. Episodes of sleep talking tends
to be very short, and they rarely involve drawn out
conversations. The total episode may involve only a handful of
words or it may involve only a few sentences.
Research is mixed about the source of the content during
episodes of sleep talking. Because the speech may not have
any clear connection to:

– a person's life,

– recent events,

– or prior conversations.

Some of the evidence indicates that it may at times be related

to dreams, but not all sleep talking appears to be closely tied
to dream activity.

IS SLEEP TALKING DANGEROUS?

In majority of the cases, sleep talking is harmless. It does not

usually have a major effect on the person's quality of sleep,
and it normally does not occur frequently enough to cause any
serious problems. But, there are some situations in which
sleep talking can cause some problems that includes the
following listed here:

1. If sleep talking bothers a bed partner or roommate, it can

interrupt their sleep and can contribute to problems like
insomnia or excessive daytime sleepiness.
2. If the content of sleep talking is embarrassing, it can
create awkwardness or stress between the person talking
in their sleep and their bed partner.

If sleep talking occurs alongside other parasomnias, such as:

– nightmare disorders,

– or sleep walking,

it may be connected to much bigger sleeping difficulties that

can cause fragmented or insufficient sleep.

WHAT CAUSES SLEEP TALKING?

Many scientists, researchers and experts are not sure exactly
why people talk in their sleep. There is some evidence that it
may have a genetic component with some studies finding that
sleep talking can run in the family.

A study that was done on twins, sleep talking was found to co-
occur more frequently with:

– sleep walking,

– teeth grinding,

– and nightmares,

in both children and in adults, and all of these may share

some genetic relationships. However, further research is
needed to better understand these important connections.

Sleep talking appears to occur more often in people that are

suffering from mental health conditions. In particular, it is
believed to occur very frequently in people with post
traumatic stress disorder (PTSD). Overall, most cases of sleep
talking are not thought to be connected to any mental illness.

HOW CAN YOU STOP SLEEP TALKING?

Because the cause of sleep talking is not fully understood by

science, there is limited knowledge about proven methods
that are available to stop sleep talking. I find that in most
situations, treatment for sleep talking is unnecessary because
of its limited frequency and negative consequences.

For people who want to try to limit or eliminate sleep talking

episodes, focusing on sleep hygiene can be helpful and can be
a good starting point. Most parasomnias are thought to be an
abnormal state that blends wakefulness and sleep, and this
state may be more likely to arise when normal sleep patterns
are disrupted.

For that reason, steps that promote consistent and stable

sleep may help ward off parasomnias, including sleep talking.
 Sleep hygiene includes a person's sleep environment and
their habits that can affect sleep. While healthy sleep tips can
be adapted to fit an individual's situation and eliminate
potential causes of sleep interruptions, some of the key ways
to enhance sleep hygiene as I mentioned before in previous
Chapters include the following:

1. Keep a consistent sleep schedule every day, including on

the weekends.
2. Avoid caffeine or other stimulants late in the afternoon
and evening.
3. Give yourself some time to wind down and relax,
including dimming the lights and putting away all
electronic devices at least half an hour before you go to
bed.
4. Getting regular exposure to daylight and finding some
time to do some physical activity during the day.
5. Creating a distraction free sleep space that has limited
light or sound pollution.
 6. Setting up a cozy sleep surface with the best mattresses,
best pillows, and best bedding for your needs.

People who are bothered by ongoing sleep talking, suffer from

other sleeping problems, and / or have excessive drowsiness
during the day should talk with a medical doctor who can help
get to the bottom of those issues and recommend the most
appropriate treatment.

HOW CAN MY BED PARTNER GET BETTER SLEEP?

It is often roommates og bed partners of people who talk in

their sleep that bear the blunt of the negative consequences
of sleep talking. They may find themselves awoken
unexpectedly in the night by sleep talking or be bothered or
offended by its content.

If sleep talking is creating these problems on a regular basis, a

focus on sleep hygiene can help their bed partner decrease
the frequency of sleep talking episodes. Other steps can help
cut down on the disturbance from a bed partner's sleep
talking.

As I stated previously:

1. Wearing ear plugs or headphones to block out the sleep

talking.
2. Using a white noise machine or a fan to create a soothing
and stable background noise that drowns out most of the
sleep talking.
3. If necessary, sleeping in different rooms can do the trick
and can keep the noise of sleep talking from causing
nighttime interruptions.

If there are any other sleep disturbances or excessive daytime

sleepiness along with sleep talking, sleep apnea should be
considered. Consultation with a sleep doctor can help you to
evaluate the problems.
CHAPTER
(4)
WHAT IS SLEEPWALKING
SLEEPWALKING / SOMNAMBULISM

Sleepwalking is also knows as “Somnambulism”, sleepwalking

is one of several parasomnias. This is a term that healthcare
professionals use to describe conditions that cause undesired
events during sleep.

When a person is sleeping normally, both their body and their

minds are out for the count. When a person walks in their
sleep, the body and parts of the subconscious mind are active,
while the conscious mind is not.

Sleep walking is very common in youth, affecting up to 17% of

children that are between the ages of 8 to 12 years of age.

Most episodes of sleep walking lasts for about 10 to 15

minutes, but some can last even longer. People who
encounter someone who is sleep walking should make sure
that they are safe. They can also gently try to help them get
back into bed.
Many experts on the subject say that it is not dangerous to
wake someone who is sleep walking, though showting can
startle the person.

SOME DIFFERENT CAUSES:

Some research that was done in this area suggests that sleep
walking behaviour tends to occur during non-rapid eye
movement (NREM), or “Slow Wave,” sleep, in the first third of
a person's sleep cycle. It is likely to due to a disturbance in the
way that the brain cycles between levels of sleep.

Scientists have found that people are more likely to sleepwak

if they have a family member who also sleepwalked at some
point in their life.

Experts also note that some additional factors that also have a
role in causing sleepwalking. Include the of the following:
 (1) Obstructive sleep apnea,
(2) Lack of sleep,
(3) Premenstrual syndrome (PMS),
(4) Travel,
(5) Stress,
(6) Certain types of medication, such as Zolpidem
(Ambien),
(7) Alcohol,
(8) Fever,
(9) Migraine,
(10) Noise or light,
(11) Head injuries,
(12) Stroke,
(13) Brain swelling.

SOME SYMPTOMS:
The key indication that someone is sleep walking is that they
are up and moving around despite of not being awake.

A person sleepwalking.
Some of these symptoms include the following below:

(1) Difficulty walking,

(2) Open eyes, often with a glassy look,
(3) Confusion,
(4) Talking and mumbling in their sleep,
(5) Eating,
(6) A prompt return to sleep,
(7) Using the bathroom,
(8) Sexual activity.

It can be dangerous for a person to be moving around when

they are not actually awake. Staircases and or any sharp
objects are direct threats.

On rare occasions, people have also been known to drive cars.

It is also common for people who walk or engage in other
activities while sleeping to have no memory of what they did.

TREATMENT FOR SLEEP WALKING:

Treating sleep walking depends on how old the person is.

Because sleep walking in children is fairly common and often

resolves on its own, the first treatment that is recommended
is often for adults to keep close eye on ant children who tend
to walk in their sleep. Preventing injury is the most important
part of management.

People have tried scheduled awakenings in children with

some success to try this:

(1) Note the time that the child is typically sleepwalks.

(2) Gentle wake up the child 15 minutes before this
time.
(3) After a short, gentle interlude, help the child go back
to sleep.
(4) Repeat this process nightly for a month to change
their sleeping cycles.

A child walking in her sleep.

Treatment for adults may begin by keeping a sleep diary and
attending an overnight sleep study. This can help a sleep
doctor identify what might be interfering with a person's
sleep.

According to some sleep doctors, respiratory problems such as

obstruction sleep apnea (OSA) can play a roll in sleep walking.
It may be the case that when treatment brings such breathing
problems under control, the sleepwalker stops.

Hypnosis in the past has also been helpful for some people.

Many healthcare professionals DO NOT frequently prescribe

medication for sleep walking.

Creating a safe sleeping environment by, locking windows and

doors is very important for people who cannot control their
sleepwalking by other means.
PREVENTION OF SLEEP WALKING:

The first and most important step in preventing sleep walking

is for people to realize that they do walk in their sleep.

TAKE ACTION.

Taking action to manage this behaviour can involve the

following.

(1) Following a regular sleep schedule and making a

point of going to bed and getting up at the same time
each day even on the weekends.
(2) If the sleepwalker is a child, make sure that
babysitters and everyone who may care for the child
knows about their tendency to sleepwalk.
(3) Install a safety gate around stairs, especially if the
bedroom where the child sleeps is on the second floor.
 (4) Sleeping in lower bunk beds and on the ground
floor, if possible.
(5) Locking windows and removing harzardous objects,
such as glass vases, from the bedroom.
(6) Keeping car keys, weapons, and power tools locked
up and out of reach of sleepwalkers.
(7) Checking with a medical doctor to make sure that
the person is not taking any medications that can trigger
sleepwalking. Since one study that was done has
identified 29 different drugs that can bring on
sleepwalking.
(8) Managing stress with regular exercises, which a
person should complete 5 to 6 hours before foing to
sleep.

WHEN TO SEE A DOCTOR:

Most of the time, sleep doctors say that children who walk in
their sleep DO NOT NEED to see a healthcare professional.
On the other hand, adults sleepwalkers should try to see a
doctor who specializes in sleep medicine as soon as they
notice the habit.

SOME LINKED CONDITIONS:

Some scientists and some researchers report that respiratory

problems, particularly (OSA) or obstructive sleep apnea, are
the most frequently identified co-occuring conditions that is
associated with sleep walking.

Mental health issues may also play a role in sleepwalking. One

study that was done recently found that in the general
population 2 to 4% of adults walked in their sleep, but in the
psychiatric population, 8.5% of adults were sleepwalkers.

Also, although less than 20% of sleepwalkers in the general

population started doing so as adults, in the psychiatric
population, more than 40% did.
Starting to get out of bed to sleepwalk.
A Teenager is walking in her sleep.
A male person is sleep walking in his sleep.
CHAPTER
(5)
SLEEP SCIENCE
SCIENCE OF SLEEP AND UNDERSTANDING WHAT HAPPENS:

Sleep accounts for one quarter to one third of the human

lifespan. But what exactly happens when a person sleeps?

Before the 1950s, most people believed that sleep was a

passive activity during which the body and the brain were
dormant. “But it turns out that sleep is a period during which
the brain is engaged in a number of activities that is
necessary for life, which are closely linked to quality of life.”
says Johns Hopkins sleep expert and neurologist Mark Wu,
MD, PhD. Researchers like Dr. Wu are spending many of their
waking hours trying to learn more about these processes and
how they affect mental and physical health.

Here is a glimpse into the powerful, often surprising findings

of sleep research, and what they are still trying to recover
about the science of sleep.

ALL SLEEP IS NOT THE SAME:

Throughout you time asleep, your brain will cycle repeatedly

through two different types of sleep: REM (rapid eye
movement) sleep and non-REM sleep.

The first part of the cycle is non-REM sleep, that is composed

of four different stages of sleep. The first stage comes
between being awake and falling asleep. The second is light
sleep, when the heart rate and breathing regulate and body
temperature drops. The third and fourth stages are deep
sleep. Though REM sleep was previously believed to be the
most important sleep phase for learning and memory, newer
date suggests that non-REM sleep is more important for these
tasks, as well as being more restful and restorative phase of
sleep.

As you cycle into REM sleep, the eyes move rapidly behind
closed eye lids, and the brain waves are similar to those
during wakefulness. Breath rate increases and the body
becomes temporarily paralyzed as we dream

The cycle then repeats itself, but with each of these cycle you
spend less time in the deeper stages three and four of sleep
and you spend more time in REM sleep. On a typical night,
you will cycle through four or five times.

DR. MARK WU, M.D., Ph.D. And his research team recently
identified a gene that is involved in the circadian regulation of
sleep timing. When the researchers removed this gene, which
they called “Wide Awake” from fruit flies, the flies
experienced problems falling to sleep and staying awake. A
similar sleep gene exists in both humans and mice. Scientists
continue to study this gene in hope to understand more about
how processes within our cells affect our ability to sleep.

BODY”S BUILT-IN SLEEP CONTROLS:

According to Dr. Wu, there are two main processes that

regulate sleep:

1. The circadian rhythms,

2. and Sleep drive.

Circadian rhythms are controlled by a biological clock that is

located in the brain. One key function of this clock is
responding to light cues, ramping up production of the
hormone melatonin at night, then switching it off when it
senses light. People with total blindness often have trouble
sleeping because they are unable to detect and respond to
these light cues.

Sleep drive also plays a main role: Your body craves for sleep,
much like it hungers for food. Throughout the day, your desire
for sleep builds, and when it reaches a certain point, you need
to sleep. A major difference between sleep and hunger: Your
body can not force you to eat when you are hungry, but when
you are tired, it can put you to sleep, even if you are in a
meeting or behind the wheel of a car. When you are
exhausted, your body is even able to engage in microsleep
episodes for one or twp seconds while your eyes are open.
Napping for more than 30 minutes later in the day can throw
off your night's sleep by decreasing the body's sleep drive.

WHY YOU NEED SOME SLEEP:

If you have ever felt foggy after a moor night's sleep, it won't
surprise you that sleep significantly impacts brain function.
A healthy amount of sleep is very important for “Brain
plasticity,” or the brain's ability to adapt to some imput. If we
sleep too little, we become unable to process what we have
learned during the day and we have more trouble
remembering it in the future. Scientists also believe that sleep
may promote the renewal of waste products from brain cells,
something that seems to occur less efficiently when the brain
is awake.

Sleep is also vital to the rest of the body too. When a person
does not get enough sleep, their health risks rises. Symptoms
of:

– depression,

– seizures,

– high blood pressure,

– and migraines worse.

Immunity is compromised, increasing the likelihood of

illness and other infections. Sleep also plays a role in
metabolism: Even one night of missed sleep can create a
prebiabetic state in an otherwise healthy person. “There are
many important connections between health and sleep,” says
Dr. Wu.

Sleep and more sleep.

NATURAL SLEEPING AIDS
HOME REMEDIES TO HELP YOU SLEEP:

Are you having trouble drifting off to sleep, nourishing

slumber? You're not sitting up at night alone. More than 60
million Americans and Canadians suffer from poor sleep
quality.

Disturbed sleep is more than an inconvenience that leaves you

dragging the next day: it can affect your emotional and
physical health. It negatively affect your:

– memory,

– concentration and mood,

– and it also boosts your risk for depression,

– obesity,

– type 2 diabetes,

– heart disease,

– and high blood pressure.

I am happy to say that there is a number of natural fixes that
can improve your sleep.

It is not always necessary to get a prescription for a sleep aid.

There are natural ways to make adjustments to your sleeping
habits. I have touched on some of these in some previous
Chapters.

TIPS FOR BETTER SLEEP:

DRINK UP. No, not alcohol, that can interfere with your sleep.
DR. GAMALDO recommends warm milk, chamomile tea and
tart cherry juice for patients who have sleeping troubles.

Though there isn't much scientific evidence that any of these

nighttime drinks work to improve your sleep, there is no harm

in trying them. Dr. Gamaldo says. She recommends them to

her patients who want treatment without side effects or drug
interactions.
Dr. Gamaldo also tells us that, “Warm milk has long been
believed to be associated with chemicals that stimulate the
effects of tryptophan on the brain. This is a chemical building
block for the substance serotonin, that is involved in the sleep
wake transition.”

Chamomile tea can also be helpful, “It's believed to have

flavonoids that may interact with benzodiapine receptors in
the brain that are also involved with the sleep wake
transition,” she says.

Plus, chamomile tea does not have caffeine, unlike green tea
or Earl tea, tart cherry juice might support melatonin
production and support a healthy sleep cycle.

EXERCISE. Pphysical activity can also improve your sleep,

though scientists are not completely sure why. It is known
that moderate aerobic exercise boosts the amount of
nourishing slow wave (deep) sleep you get. But you have to
time it right: Dr. Gamaldo also says aerobic exercise releases
endorphins, chemicals that keep people awake. (This is why
you feel so energized after you run.)

It can also raise core body temperature; this spike signals the
body that it is time to get up and get going. If you are having
trouble sleeping, TRY TO AVOID working out within two hours
of bedtime.

USE MELATONIN SUPPLEMENTS. “Melatonin is a hormone

that is naturally released in the brain four hours before we
feel a sense of sleepiness. Dr. Gamaldo says. It is triggered by
the body's response to reduce light exposure, which should
naturally happen at night.

These days, though, lights abound after it's dark outside,

whether it is from your cell phone, laptop or from the
television. This exposure to unnatural light prevents
melatonin release, that can make it hard to fall asleep. Luckily,
melatonin is available in pill form at your local pharmacy as an
over the counter supplement.
JUST MAKE SURE that you consistently buy the same brand.
“Because melatonin supplements are unregulated by the
Government, the per pill dosages and ingredients may differ
from manufacturer to manufacturer. STICK WITH THE SAME
BRAND, and DO NOT buy it online from an unknown source”,
says Dr. Gamaldo.

KEEP COOL. The ideal temperature is between 65 to 75

degrees F. Women who are going through menopause and
experiencing hot flashes should keep the room as cool as
possible and wear cotton or breathable fabric to bed.

GO DARK. It is known that light from a cell phone interferes

with sleep. But what about your bathroom light? If you have
the urge to go at night, DO NOT flick on the lights. The latest
recommendation is to use a flashlight if you need to get up at
night, because it offers less visual disruption. And remember:
If you do wake up in the night for a bathroom break, it might
take up to 30 minutes to drift back off. This is completely
normal, according to Dr. Gamaldo.
MELATONIN FOR SLEEPING:
DOES IT WORK?
Melatonin Sleep Aids are growing in popularity, with about 3
million Americans and about 4 million Canadians using them.
If you are among them are are considering melatonin for
sleep, it is smart to understand exactly how melatonin works.

According to DR. LUIS F. BUENAVER, Ph.D., C.B.S.M. Who is a

sleep expert at Hopkins Medical, tells us that “Your body
produces melatonin naturally. It does not make you sleep, but
as melatonin levels rise in the evening it puts you into a state
of quiet wakefulness that helps to promote sleep.”

“Most people's bodies produce enough melatonin for sleep on

their own. However, there are some steps that you can take
to make the most of your natural melatonin production, or
you can try a supplement on a short term basis if you are
experiencing insomnia, want to overcome jet lag, or are a light
owl who needs to get to bed earlier to wake up earlier, such
as for work or school.”

If you would like to harness melatonin's sleep inducing

effects, Dr. Buenaver recommends these following steps.

(1) WORK WITH (NOT AGAINST), MELATONIN'S SLEEP

INDUCING SIGNALS. Melatonin levels rise about two
hours before bedtime. Create optimal conditions for it to
do its job by keeping the lights low before bed. Stop
using your computer, smartphone, laptop or tablet, the
blue and green light from these devices can neutralize
melatonin's effect. If you are watching television, be sure
you are at least six feet away from the screen. Turn off
any bright overhead lights also. Meanwhile, you can
program your body to produce melatonin for sleep at the
right time of the day by getting exposure to daylight
during the morning and in the afternoon. Take a walk
outside or sit beside a sunny window.
(2) LOWER THE LIGHTS TO P_REP FOR SLEEP. Keep the
lights low in the evening to help the mind and body
prepare for sleep. But if you have work in the evening or
answer emails, use filters to screen out the blue and
green wavelengths of light that is emitted from
cellphones and computers. The brain associates this light
with daytime, and it can interfere with melatonin's sleep
promoting effects.
(3) Dr. Buenaver tells us that “Even sound sleepers have
trouble falling asleep or staying asleep once in a while.”
“You may want to try melatonin for sleep if you have
difficulty for more than a night or two.” Research shows
that a supplement may help some people with insomnia
fall asleep slightly faster and may have bigger benefits for
those with delayed sleep phase syndrome, falling asleep
very late and waking up late the next day.
(4) USE SUPPLEMENTS WISELY AND SAFELY. Less is
more. Take 1 to 3 milligrams two hours before going to
bed. To ease jet lag, try taking melatonin two hours
before your bedtime at your destination, starting a few
days before your trip. “You can also adjust your sleep
wake schedule to be in sync with your new time zone by
simply staying awake when you reach your destination,
delaying sleep until your usual bedtime in the new time
zone. Also, get outside for natural light exposure.
(5) KNOW WHEN TO STOP. Dr. Buenaver also informs us
“If melatonin for sleep isn't helping a week or two, stop
using it,” “And if your sleep problems continue, talk with
your medical doctor. If melatonin does seem to help, it is
safe for most people to take nightly for one or two
months. “After that, stop and see how your sleep is,” he
 suggests. “Be sure you are also relaxed before bed,
keeping the lights low and sleeping in a cool, dark,
comfortable bedroom for optimal results.”
(6) SKIP MELATONIN FOR SLEEP IF ...: DO NOT USE
melatonin if you are pregnant or if you are breastfeeding
or if you have an autoimmune disorder, a seizure
disorder or depression. Talk with your medical doctor if
you have diabetes or high blood pressure. Melatonin
supplements may also raise blood sugar levels and
increase blood pressure levels in people that are taking
hypertension medications.
AT HOME SLEEP TESTS
WHAT TO KNOW:

What to know about an at home sleep test. Do you find

yourself waking up tires, or maybe with a headache or dry
mouth? Obstructive sleep apnea could be to blame. This
happens when your breathing is interrupted during sleep,
often for more than ten seconds.

When you sleep, your muscles relax, including the throat and
chest muscles that helps you breath. If you have sleep apnea,
relaxation of throat muscles combine with a narrow airway to
interrupt breathing.

AT HOME SLEEP APNEA testing is easy, cost effective way to

figure out whether you are having trouble breathing. A home
sleep apnea test is a very simplified breathing monitor that
tracks your breathing, oxygen levels, and breathing effort
while worn. It does not fully capture what is monitored with
an overnight sleep study. Overnight sleep studies give a more
thorough assessment of sleep issues. They are attended by
a sleep technologist or a sleep doctor and capture many more
signals, including brainwaves for sleep, muscle tone, and leg
movements (jerking or kicking in bed). For people with certain
heart, breathing or neuromuscular problems, an overnight
sleep study at a sleep center may be better.

At home sleep apnea tests may be appropriate for you if you

have signs of obstructive sleep apnea, such as:

– A sleep partner reporting that you snore, snort or gasp

while sleeping.

– Disrupted sleep.

– Daytime sleepiness.

Talk with your clinical provider about your options, especially

if you are overweight or obese.

Here is what to know about the test.

FACTS ABOUT AT HOME SLEEP TESTS:

1. They monitor breathing, not the actual sleep. A sleep test

is meant to evaluate a patient for sleep apnea, and it also
monitors breathing parameters, not the sleep itself. The
sleep test won't analyze how long you are in light or deep
sleep, for instance. Instead, it will measure pauses in and
absence of breathing, how much effort it takes to breath
and whether your breathing is deep or shallow.
2. Your medical doctor needs to prescribe it. This is not an
over the counter test. Your medical doctor or a physician
at a sleep clinic can order it for you to use at home.
3. It uses sensors to detect breathing patterns. The sensors
include a small probe over your finger that measures
oxygen levels. You will insert another mask with tubes
into your nostrils and secure it around your ears, similar
to using an oxygen mask. Other sensors are placed on
your abdomen and chest to measure their rise and fall as
you breath.
4. It is a small commitment. Most at home sleep tests are
used just for one night. It is also less expensive than a
sleep study conducted in a sleep clinic, anywhere from a
 third to a fifth of the cost of doing a in laboratory study
and often covered by insurance.
5. It is convenient. With an at home study, you will be in the
comfort of your own surroundings, that can mean a more
accurate reading of how you actually sleep.
6. It does not completely rule out sleep apnea. After the
test, your results will be reviewed by a sleep technologist
and it will be sent to your family doctor. If the symptoms
persist, your doctor might recommend an in laboratory
study. Home tests can sometimes be also inaccurate: for
instance, your sensors might fall off during the night. At a
lab, a doctor is on site to monitor you.

7. You might have other sleeping issues. Not all sleep

disorders are characterized by breathing problems. If
your symptoms persist, you might not have sleep apnea.
Other common sleep issues that do not affect the airways
include movement disorders that cause nighttime
restlessness or narcolepsy, which is a neurological
disorder that affects the body's sleep wake cycle and
causes excessive sleepiness. Your medical doctor can
work with you to pinpoint the cause.
HOW CAN I GET?

How can I get accurate results from an at home sleep test? For
the most accurate home sleep apnea reading, it is best to have
sleep time on your back and side. Sleep apnea is typically
worse when sleepers are on their backs, and side sleeping can
ease apnea.

Knowing what happens when you sleep in different positions

can help your doctor pinpoint whether you have apnea or
some other sleep issues.
CHAPTER
(6)
MISCONCEPTIONS AND
MEDICAL MYTHS
THE MISTERY OF SLEEP:

Despite spending around one third of our lives in the land of

nod, sleep still holds many mysteries. Scientists and
researchers are chipping away at the fine details, but the
wonder of slumber is much more complex that it appears on
the surface.

Many animals need sleep of some type, and if evolution has

retrained a behavior across many different species, it must be
important.

After all, lying unconscious for hours does not seem like the
safest activity for an animal in the wild. So whatever goes on
during sleep is vital.

The writer Edgar Allen Poe referred to sleep as “Those little

slices of death,” which helps to maintain good physical and
mental health. The long term effects of sleep loss are
associated with a range of health conditions, including,
diabetes, depression, stroke and more.

However, because sleep has a perpetual association with the

ethereal: dreams, altered states, and emotions, it is nor
surprising that it ties to a legion of misconceptions and myths.

MISCONCEPTIONS AND MYTHS:

. YOUR BRAIN SHUTS DOWN DURING SLEEP – Thankfully, our

brain DO NOT quit their day job during sleep. Important
functions, such as breathing, means that our brains can never
fully shut down. In fact, during rapid eye movement (REM)
sleep, when most dreams occur, brain wave activity is like
that of wakefulness.

Despite the high level of activity, it is hardest to wake a

sleeper when he is in REM sleep. This is why this stage of
sleep is sometimes called “Paradoxical” sleep.
While we sleep, our white and gray matter has much to do.
Once we have dropped of to sleep, our brain cycles through
three stages of non-REM sleep, followed by one phase of REM
sleep. In each of the four stages, the brain demonstrates
specific brain wave patterns and neuronal activity. This cycle
of four stages repeats five to six times during a full night's
sleep.

The thalamus is an interesting case. This part of the brain is a

relay station for our senses. What we see, heat and feel
arrives first at the thalamus. From there, sensory signals are
ferried to the celebral cortex, which makes sense of the input
(or the collection of new data).

During non-REM sleep, the thalamus is relatively quiet. During

REM sleep, the thalamus becomes active, and sends the
cerebral cortex the sights and sounds of our dreams.

. IF YOU REMEMBER YOUR DREAM, YOU SLEPT WELL – Most

people dream every night, yet often we don't remember our
dreams. Dreams mostly occur during REM sleep, but they are
almost immediately forgotten. It is only when someone wakes
during or just after REM sleep that the memory of a dream
has not yet faded.

Some evidence suggests certain neutrons that are active

during REM sleep might actively suppress dream memories.
These neutrons produce melanin concentrating hormone
(MCH), which helps to regulate sleep. MCH also inhibits the
hippocampus, a key brain region for memory storage. DR.
THOMAS KILDUFF, Ph.D., who is one of the authors that is
linked to the above explains that, “Since dreams are thought
to occur primarily during REM sleep, the sleep stage when the
MCH cells turn on, activation of these cells may prevent the
content of a dream from being stored in the hippocampus,
consequently, the dream is quickly forgotten.”

However, one study that was done approaches this question

from a different angle. The researchers recruited individuals
who tend to remember their dreams. This suggests that
people who often recall dreams might sleep less well. In short
remembering a dream is not an indication of good sleep. It is
just that you woke up at the right time to recall it.

. NEVER WAKE UP A SLEEPWALKER – The common claim is

that if you wake a sleepwalker, they might have a heart attack
or even die. THIS IS NOT TRUE.

If someone wakes a sleepwalker, they can spark confusion

and sometimes fear. Some sleepwalkers may act aggressively,
SO PEOPLE NEED TO BE CAUTIOUS if they wake them.

Sometimes sleepwalkers can injure themselves as they

navigate the surrounding with their eyes closed. For this
reason, the best course of action is to try and coax them back
to the safety of their beds.

However, the United Kingdom's National Health Service (NHS)

suggests that “the best thing to do if you see someone
sleepwalking is to make sure that they are safe.”
The NHS also explains that once a sleepwalker has gone back
to sleep and the episode is over, it is a good idea to gently
wake them before allowing them to drop off back to sleep.
This might “prevent another episode to occur in the same
deep sleep cycle.

The NHS also adds a note of caution: “DO NOT shout or startle
the person and DO NOT physically restrain them unless they
are in danger, as they might lash out.”
. ALCOHOL GUARENTEES A GOOD NIGHT SLEEP. - Drinking
alcohol before going to bed reduces the amount of time that it
takes for you to get to sleep. Someone who has drunk alcohol
might also be more difficult to rouse. Because of this reason,
people often assume that it has a beneficial impact on overall
sleep. THIS IS NOT THE CASE. The sleep quality under the
influence of alcohol is very poorer in comparison to sleep
without alcohol.

To awake feeling refreshed, the brain must cycle through the

highly orchestrated series of phases and cycles that I have
mentioned earlier. Alcohol knocks this series of repetitions
out of whack.

For example, as the author of a recent review on this topic

explains, after drinking alcohol, “REM sleep reduction in the
first part of sleep is significant. Total night REM sleep
percentage is decreased in the majority of studies at
moderate and high doses.”

According to another study, that looked at the relationship

between drugs and sleep more broadly, “Self reported sleep
problems are highly prevalent among alcohol users with rates
of clinical insomnia between approximately 35% to 70%.” To
summarize, while alcohol does get you to sleep faster, the
sleep that you have will be less refreshing.

. CHEESE AND GOOD FOOD. - This is an old myth that most

people in the Western world will have heard. Although well
known, one only has to eat cheese before bedtime to find that
it is certainly NOT TRUE FOR EVERYONE.

Eating a large meal just before going to bed, whether it

includes cheese or not, can cause indigestion and heartburn,
that can interfere with a good night's sleep.

If your sleep is disturbed by an active gut, and you become

more wakeful more often, you will be more likely to
remember any dreams that you had. As I mentioned earlier,
people forget dreams almost as quickly as they form, unless
you wake up during a dream, you are likely to remember it.
The type of meals enjoyed before dinner could also make a
difference. DR. WILLIAM KORMOS, Editor in Chief of Harvard
Men's Health Watch, explains it like this: “[E]ating a large
meal, especially a high carbohydrate meal, could trigger night
sweats because the body generates heat as it metabolizes the
food.”

Again, this is likely to disturb sleep, increase wakefulness, and

therefore increase the likelihood of remembering dreams.

WHY AND HOW the cheese / nightmare myth began is

unclear, but the fact that cheese boards tend to appear at the
end of a large meal might offer some insight. Although many
people believe the origins of the cheese myth might lie in
ancient legends.

A related myth is that certain foods:

– including milk,

– cheese,
 – and turkey,

might help induce sleep. This is because they contain an

amino acid called “Tryptophan.” Tryptophan is necessary for
the body to make serotonin, which is necessary for the
manufacturing of melatonin, a hormone that plays a key role
in sleep.

Therefore, the theory goes that foods contain tryptophan

might aid sleep. The most common of these myths is that
Thanksgiving turkey, with its dose of tryptophan, makes
someone sleepy after lunch.

However, studies investigating tryptophan intake HAVE NOT

FOUND an overwhelming effect on sleep. Additionally, the
levels of this acid in a portion of cheese or in the turkey are
not high enough to make a difference.
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