This document provides information and recommendations for improving sleep quality and maintaining a healthy sleep-wake cycle. It discusses removing barriers to sleep, improving sleep hygiene through lifestyle habits, and techniques for initiating and maintaining sleep such as relaxation exercises, supplements, and prescription sleep aids. The goal is to use lifestyle changes and natural remedies to improve sleep before relying on medications.
The video for this presentation is available on our Youtube channel:
https://youtube.com/allceuseducation A continuing education course for this presentation can be found at https://www.allceus.com/member/cart/index/index?c=
exploring the myriad of causes for the symptoms of depression (besides just cognitive) such as inadequate quality sleep, poor nutrition, trauma, lack of sunlight and more.
The video for this presentation is available on our Youtube channel:
https://youtube.com/allceuseducation A continuing education course for this presentation can be found at https://www.allceus.com/member/cart/index/index?c=
Learn about vitamins, minerals and proteins essential to help you get restful sleep and have a good mood. Interventions for depression and anxiety
Uncovering the Truth about Sleepless NightsZRT Laboratory
Slide deck about sleep balance and hormones. These slides are meant to be used in their entirety. Please contact us at info@zrtlab.com for more information.
20 easy ways to lose weight, surprisingly effectiveMuhammad Akram
The ways to lose weight at home are simple but highly effective and safe for
your health, you can refer to the following.
Beauty weight loss is the need of many people, but there needs to be an
effective way to lose weight so as not to affect their own health.
An effective way to lose weight at home without drugs with exercises, a
healthy diet will help you lose weight quickly and without affecting your health.
The video for this presentation is available on our Youtube channel:
https://youtube.com/allceuseducation A continuing education course for this presentation can be found at https://www.allceus.com/member/cart/index/index?c=
exploring the myriad of causes for the symptoms of depression (besides just cognitive) such as inadequate quality sleep, poor nutrition, trauma, lack of sunlight and more.
The video for this presentation is available on our Youtube channel:
https://youtube.com/allceuseducation A continuing education course for this presentation can be found at https://www.allceus.com/member/cart/index/index?c=
Learn about vitamins, minerals and proteins essential to help you get restful sleep and have a good mood. Interventions for depression and anxiety
Uncovering the Truth about Sleepless NightsZRT Laboratory
Slide deck about sleep balance and hormones. These slides are meant to be used in their entirety. Please contact us at info@zrtlab.com for more information.
20 easy ways to lose weight, surprisingly effectiveMuhammad Akram
The ways to lose weight at home are simple but highly effective and safe for
your health, you can refer to the following.
Beauty weight loss is the need of many people, but there needs to be an
effective way to lose weight so as not to affect their own health.
An effective way to lose weight at home without drugs with exercises, a
healthy diet will help you lose weight quickly and without affecting your health.
The repetitive cycle of tossing and turning begins soon after an insomniac has attempted to rest for the night. This then leads to mindless hours spent fidgeting on the bed. The ears can now turn painfully sensitive to the lightest of sounds in the room. This ordeal continues until the morning.
The Footprint Forum in association with Partners In Purchasing tackled the role of food in staff performance and wellbeing. And while the idea of mood food is far from mainstream, more and more big businesses are looking at the concept
"Kate Upton is in perimenopause. She's an estrogen deficient fat skinny girl".
FInd out why Kate Upton is in perimenopause.
Listen to the audio for these slides:
http://menopausemoxie.com/fat-skinny-girl/
When estrogen and testosterone are peaking at the same time.
How estrogen and testosterone effects the sensuality of women.
Hormones and sensuality.
The difference between a female libido and a male libido, and the combination of each.
#MTR #Moxie
Show for slides: http://menopausemoxie.com/jessica-rabbit-effect/
The repetitive cycle of tossing and turning begins soon after an insomniac has attempted to rest for the night. This then leads to mindless hours spent fidgeting on the bed. The ears can now turn painfully sensitive to the lightest of sounds in the room. This ordeal continues until the morning.
The Footprint Forum in association with Partners In Purchasing tackled the role of food in staff performance and wellbeing. And while the idea of mood food is far from mainstream, more and more big businesses are looking at the concept
"Kate Upton is in perimenopause. She's an estrogen deficient fat skinny girl".
FInd out why Kate Upton is in perimenopause.
Listen to the audio for these slides:
http://menopausemoxie.com/fat-skinny-girl/
When estrogen and testosterone are peaking at the same time.
How estrogen and testosterone effects the sensuality of women.
Hormones and sensuality.
The difference between a female libido and a male libido, and the combination of each.
#MTR #Moxie
Show for slides: http://menopausemoxie.com/jessica-rabbit-effect/
The video for this presentation is available on our Youtube channel:
https://youtube.com/allceuseducation A continuing education course for this presentation can be found at https://www.allceus.com/member/cart/index/index?c=
One of the most overlooked interventions for depression and anxiety. This presentation examines how insufficient sleep or too much sleep can contribute to depression and irritability.
“Love” can brighten our world, but at the same time, it can also turn our lives blue. Many people are facing sleep deprivation because of lovesick or love-struck.
They cannot shut their eyes, heart, and brain. They stay up all night and think of someone; one who break their heart or one who they fell in love with.
Sleep deprivation caused by love problems harms people both mentality and physically which sometimes results in depression, fluctuations in weight, and memory loss.
If we cannot hold our heart from loving someone, how we can solve our sleep deprivation. It’s hard right? Don’t worry. We have solutions for love versus sleep!
SLEEP IS KNOWN FOR 2 KINDS OF PEOPLE
1.HAPPY PEOPLE 2.LAZY PEOPLE
LACK OF SLEEP AND ITS IMPACT ARE DISCUSSED IN THIS PRESENTATION TECHNOLOGICAL ADVANCEMENT HAVE HOW FAR AFFECTED THE YOUTH!!!
How To Avoid Interruptions & Stay Asleep All NightSastasundar
The first key to getting good sleep is finding out what works for you. This may require some experimenting on your part. There is no cure-all. We are all designed differently; therefore we all require different things.
Sleep Aid Information To Improve Health SleepPhones
Founder of SleepPhones, Wei-Shin Lai, gives a presentation on sleep aid information and how to sleep well to local business group. If you do not sleep well, your overall health is affected. SleepPhones new sleep aids were designed to relieve stress and promote better health.
A well put together map and legend of the beautiful Sarasota, so when you are making plans to visit, you can see all the wonderful areas of Florida's own, Sarasota.
Acute scrotum is a general term referring to an emergency condition affecting the contents or the wall of the scrotum.
There are a number of conditions that present acutely, predominantly with pain and/or swelling
A careful and detailed history and examination, and in some cases, investigations allow differentiation between these diagnoses. A prompt diagnosis is essential as the patient may require urgent surgical intervention
Testicular torsion refers to twisting of the spermatic cord, causing ischaemia of the testicle.
Testicular torsion results from inadequate fixation of the testis to the tunica vaginalis producing ischemia from reduced arterial inflow and venous outflow obstruction.
The prevalence of testicular torsion in adult patients hospitalized with acute scrotal pain is approximately 25 to 50 percent
- Video recording of this lecture in English language: https://youtu.be/lK81BzxMqdo
- Video recording of this lecture in Arabic language: https://youtu.be/Ve4P0COk9OI
- Link to download the book free: https://nephrotube.blogspot.com/p/nephrotube-nephrology-books.html
- Link to NephroTube website: www.NephroTube.com
- Link to NephroTube social media accounts: https://nephrotube.blogspot.com/p/join-nephrotube-on-social-media.html
The prostate is an exocrine gland of the male mammalian reproductive system
It is a walnut-sized gland that forms part of the male reproductive system and is located in front of the rectum and just below the urinary bladder
Function is to store and secrete a clear, slightly alkaline fluid that constitutes 10-30% of the volume of the seminal fluid that along with the spermatozoa, constitutes semen
A healthy human prostate measures (4cm-vertical, by 3cm-horizontal, 2cm ant-post ).
It surrounds the urethra just below the urinary bladder. It has anterior, median, posterior and two lateral lobes
It’s work is regulated by androgens which are responsible for male sex characteristics
Generalised disease of the prostate due to hormonal derangement which leads to non malignant enlargement of the gland (increase in the number of epithelial cells and stromal tissue)to cause compression of the urethra leading to symptoms (LUTS
micro teaching on communication m.sc nursing.pdfAnurag Sharma
Microteaching is a unique model of practice teaching. It is a viable instrument for the. desired change in the teaching behavior or the behavior potential which, in specified types of real. classroom situations, tends to facilitate the achievement of specified types of objectives.
Report Back from SGO 2024: What’s the Latest in Cervical Cancer?bkling
Are you curious about what’s new in cervical cancer research or unsure what the findings mean? Join Dr. Emily Ko, a gynecologic oncologist at Penn Medicine, to learn about the latest updates from the Society of Gynecologic Oncology (SGO) 2024 Annual Meeting on Women’s Cancer. Dr. Ko will discuss what the research presented at the conference means for you and answer your questions about the new developments.
Title: Sense of Smell
Presenter: Dr. Faiza, Assistant Professor of Physiology
Qualifications:
MBBS (Best Graduate, AIMC Lahore)
FCPS Physiology
ICMT, CHPE, DHPE (STMU)
MPH (GC University, Faisalabad)
MBA (Virtual University of Pakistan)
Learning Objectives:
Describe the primary categories of smells and the concept of odor blindness.
Explain the structure and location of the olfactory membrane and mucosa, including the types and roles of cells involved in olfaction.
Describe the pathway and mechanisms of olfactory signal transmission from the olfactory receptors to the brain.
Illustrate the biochemical cascade triggered by odorant binding to olfactory receptors, including the role of G-proteins and second messengers in generating an action potential.
Identify different types of olfactory disorders such as anosmia, hyposmia, hyperosmia, and dysosmia, including their potential causes.
Key Topics:
Olfactory Genes:
3% of the human genome accounts for olfactory genes.
400 genes for odorant receptors.
Olfactory Membrane:
Located in the superior part of the nasal cavity.
Medially: Folds downward along the superior septum.
Laterally: Folds over the superior turbinate and upper surface of the middle turbinate.
Total surface area: 5-10 square centimeters.
Olfactory Mucosa:
Olfactory Cells: Bipolar nerve cells derived from the CNS (100 million), with 4-25 olfactory cilia per cell.
Sustentacular Cells: Produce mucus and maintain ionic and molecular environment.
Basal Cells: Replace worn-out olfactory cells with an average lifespan of 1-2 months.
Bowman’s Gland: Secretes mucus.
Stimulation of Olfactory Cells:
Odorant dissolves in mucus and attaches to receptors on olfactory cilia.
Involves a cascade effect through G-proteins and second messengers, leading to depolarization and action potential generation in the olfactory nerve.
Quality of a Good Odorant:
Small (3-20 Carbon atoms), volatile, water-soluble, and lipid-soluble.
Facilitated by odorant-binding proteins in mucus.
Membrane Potential and Action Potential:
Resting membrane potential: -55mV.
Action potential frequency in the olfactory nerve increases with odorant strength.
Adaptation Towards the Sense of Smell:
Rapid adaptation within the first second, with further slow adaptation.
Psychological adaptation greater than receptor adaptation, involving feedback inhibition from the central nervous system.
Primary Sensations of Smell:
Camphoraceous, Musky, Floral, Pepperminty, Ethereal, Pungent, Putrid.
Odor Detection Threshold:
Examples: Hydrogen sulfide (0.0005 ppm), Methyl-mercaptan (0.002 ppm).
Some toxic substances are odorless at lethal concentrations.
Characteristics of Smell:
Odor blindness for single substances due to lack of appropriate receptor protein.
Behavioral and emotional influences of smell.
Transmission of Olfactory Signals:
From olfactory cells to glomeruli in the olfactory bulb, involving lateral inhibition.
Primitive, less old, and new olfactory systems with different path
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These simplified slides by Dr. Sidra Arshad present an overview of the non-respiratory functions of the respiratory tract.
Learning objectives:
1. Enlist the non-respiratory functions of the respiratory tract
2. Briefly explain how these functions are carried out
3. Discuss the significance of dead space
4. Differentiate between minute ventilation and alveolar ventilation
5. Describe the cough and sneeze reflexes
Study Resources:
1. Chapter 39, Guyton and Hall Textbook of Medical Physiology, 14th edition
2. Chapter 34, Ganong’s Review of Medical Physiology, 26th edition
3. Chapter 17, Human Physiology by Lauralee Sherwood, 9th edition
4. Non-respiratory functions of the lungs https://academic.oup.com/bjaed/article/13/3/98/278874
Explore natural remedies for syphilis treatment in Singapore. Discover alternative therapies, herbal remedies, and lifestyle changes that may complement conventional treatments. Learn about holistic approaches to managing syphilis symptoms and supporting overall health.
New Drug Discovery and Development .....NEHA GUPTA
The "New Drug Discovery and Development" process involves the identification, design, testing, and manufacturing of novel pharmaceutical compounds with the aim of introducing new and improved treatments for various medical conditions. This comprehensive endeavor encompasses various stages, including target identification, preclinical studies, clinical trials, regulatory approval, and post-market surveillance. It involves multidisciplinary collaboration among scientists, researchers, clinicians, regulatory experts, and pharmaceutical companies to bring innovative therapies to market and address unmet medical needs.
ARTIFICIAL INTELLIGENCE IN HEALTHCARE.pdfAnujkumaranit
Artificial intelligence (AI) refers to the simulation of human intelligence processes by machines, especially computer systems. It encompasses tasks such as learning, reasoning, problem-solving, perception, and language understanding. AI technologies are revolutionizing various fields, from healthcare to finance, by enabling machines to perform tasks that typically require human intelligence.
Prix Galien International 2024 Forum ProgramLevi Shapiro
June 20, 2024, Prix Galien International and Jerusalem Ethics Forum in ROME. Detailed agenda including panels:
- ADVANCES IN CARDIOLOGY: A NEW PARADIGM IS COMING
- WOMEN’S HEALTH: FERTILITY PRESERVATION
- WHAT’S NEW IN THE TREATMENT OF INFECTIOUS,
ONCOLOGICAL AND INFLAMMATORY SKIN DISEASES?
- ARTIFICIAL INTELLIGENCE AND ETHICS
- GENE THERAPY
- BEYOND BORDERS: GLOBAL INITIATIVES FOR DEMOCRATIZING LIFE SCIENCE TECHNOLOGIES AND PROMOTING ACCESS TO HEALTHCARE
- ETHICAL CHALLENGES IN LIFE SCIENCES
- Prix Galien International Awards Ceremony
These lecture slides, by Dr Sidra Arshad, offer a quick overview of physiological basis of a normal electrocardiogram.
Learning objectives:
1. Define an electrocardiogram (ECG) and electrocardiography
2. Describe how dipoles generated by the heart produce the waveforms of the ECG
3. Describe the components of a normal electrocardiogram of a typical bipolar leads (limb II)
4. Differentiate between intervals and segments
5. Enlist some common indications for obtaining an ECG
Study Resources:
1. Chapter 11, Guyton and Hall Textbook of Medical Physiology, 14th edition
2. Chapter 9, Human Physiology - From Cells to Systems, Lauralee Sherwood, 9th edition
3. Chapter 29, Ganong’s Review of Medical Physiology, 26th edition
4. Electrocardiogram, StatPearls - https://www.ncbi.nlm.nih.gov/books/NBK549803/
5. ECG in Medical Practice by ABM Abdullah, 4th edition
6. ECG Basics, http://www.nataliescasebook.com/tag/e-c-g-basics
1. PATIENT HANDOUT 1
University of Wisconsin Integrative Medicine
www.fammed.wisc.edu/integrative
Investing in lifestyle choices that result in a good restful night’s sleep is one of the most important
ingredients in giving ourselves what we need to heal and maintain health. Below are some tools that
can be helpful. Seven-eight hours of uninterrupted restful sleep is the goal.
Remove barriers that may be preventing a good night’s sleep
Be aware of medications and supplements that can interfere with sleep
Medications Nutritional Supplements (herbs, vitamins)
Anticholinergics (bowel or bladder spasms) Weight loss supplements (Bitter Orange)
Antidepressants Ma Huang (ephedra)
Blood pressure medications Caffeine containing supplements:
Chemotherapy medications • Guarana
Bronchodilators (asthma medications) • Yerba Mate (cola nut)
Steroids • Green/black Tea
Decongestants (cold medicines) Ginseng
Diuretics (make you urinate) SAMe
Histamine-2 blockers (stomach medicines) Phosphatidylserine
Improve sleep hygiene through healthy lifestyle habits
The most common cause of insomnia is a change in your daily routine. For example traveling, a change
in work hours, disruption of other behaviors (eating, exercise, leisure, etc.), and relationship conflicts
may cause sleep problems.
Paying attention to good sleep hygiene is the most important thing you can do to maintain good sleep.
Do:
1. Go to bed at the same time each day.
2. Get up from bed at the same time each day.
3. Get regular exercise each day, preferably in the morning. There is good evidence that regular
exercise improves restful sleep. This includes stretching and aerobic exercise.
4. Get regular exposure to outdoor or bright lights, especially in the late afternoon.
5. Keep the temperature in your bedroom comfortable, or on the cool side.
6. Keep the bedroom quiet when sleeping.
7. Keep the bedroom dark to facilitate sleep (this increases production of melatonin, the sleep
hormone).
8. Use your bed only for sleep and sex.
Improving and Maintaining a Healthy Sleep-Wake Cycle
2. Healthy Sleep-Wake Cycle
PATIENT HANDOUT 2
University of Wisconsin Integrative Medicine
www.fammed.wisc.edu/integrative
9. Remove electrical devices (radios, cell phones, multiple outlet connectors) from around your
head when you sleep. Electromagnetic fields have been found to reduce melatonin (sleep
hormone) levels.
10. Use a relaxation exercise just before going to sleep (e.g., muscle relaxation, imagery,
massage, warm bath, etc.).
11. Keep your feet and hands warm. Wear warm socks and/or mittens or gloves to bed.
Don't:
1. Exercise just before going to bed.
2. Engage in stimulating activity just before bed, such as playing a competitive game, watching
an exciting program on television or having an important discussion with a loved one.
3. Have caffeine in the evening (coffee, many teas, chocolate, some sodas, etc.)
4. Read or watch television in bed.
5. Use alcohol to help you sleep.
6. Go to bed too hungry or too full.
7. Take daytime naps.
8. Command yourself to go to sleep. This only makes your mind and body more alert.
If you lie in bed awake for more than 20-30 minutes, get up, go to a different room (or different
part of the bedroom), participate in a quiet activity (e.g. reading that doesn’t excite you or
television), then return to bed when you feel sleepy. Do this as many times during the night as
needed.
Improve the Circadian Rhythm
Are you a “night owl” or an “early bird?” When these are brought to extremes, they can disrupt a
regular restful sleep pattern.
The Night Owl
This person may stay up late and have trouble arising in the morning. This is also known as the
“delayed sleep phase syndrome” or DSPS.
Treatment to help advance the sleep cycle (stimulate earlier sleep):
• Start earlier sleep habits. (Go to bed one hour earlier each week until you are happy with
your bedtime).
• Temporarily use a medication or supplement to initiate sleep (See box).
• Keep room dark in the evening (to help stimulate earlier production of melatonin).
• Use bright lights in the morning.
o There are alarm clocks you can buy that wake you up by gradually by turning on a
light which is meant to simulate a sunrise. These can be costly ($150 for the
Verilux “Rise and Shine” light. http://www.verilux.com/light-therapy-lamps/rise-
shine-therapy).
You can also just set your alarm clock and then open the shades or turn on a light
in your room. If you have trouble getting out of bed, one of the above products may
prove helpful.
3. Healthy Sleep-Wake Cycle
PATIENT HANDOUT 3
University of Wisconsin Integrative Medicine
www.fammed.wisc.edu/integrative
The Early Bird
This person goes to bed early and rises early. At the extreme, there is early morning awakening
with difficulty going back to sleep.
Treatment to help delay the sleep cycle (stimulate later sleep):
• Begin sleep later (Go to bed one hour later each week until you are happy with your
bedtime).
• Use bright lights in your home/bedroom late in the day to simulate daylight and to prevent
release of melatonin.
• Keep your room dark in the morning by keeping the shades pulled or by using an eye
cover.
Insomnia Patterns
Two common causes of sleep disturbance are 1) difficulty getting to sleep and 2) awakening too
early. These patterns can often be related to anxiety and depression, so be sure to discuss this
with your health care provider.
Difficulty initiating sleep can be related to anxiety with the mind racing, jumping from thought to
thought.
Early morning awakening can be related to a reduction in hormones that can be seen with
depression.
Disruption of the sleep-wake cycle is often one of the first symptoms of anxiety and depression
and is also the first thing to improve with resolution of these conditions.
For a list of medical conditions that can negatively affect sleep, see below.
Some common medical conditions that cause abnormality of the sleep cycle
Depression
Anxiety/Panic disorder/Post traumatic stress
Restless leg disorder/Periodic limb
movement disorder
Sleep apnea
Substance abuse
Asthma/Emphysema & other lung diseases
Heart failure
Pain (arthritis, malignancy, others)
Diseases of the central nervous system
(Parkinson’s)
The goal is to use fewer medications and supplements over time. We do not want to become
dependent on them. Ideally, we want to help the body find what it needs to sleep well, but we
also don’t want to develop tolerance to products that can cause side effects when higher doses
are needed. The products listed in the next two tables are to help begin improved sleep/wake
cycles with the goal of stopping them after 4-6 weeks or sooner.
4. Healthy Sleep-Wake Cycle
PATIENT HANDOUT 4
University of Wisconsin Integrative Medicine
www.fammed.wisc.edu/integrative
Techniques to help get to sleep
Relaxation Exercises (Goal: to focus the mind away from the chaos of thought)
Mindfulness sleep induction technique Described below
Progressive muscle relaxation Described below
Guided Imagery/Visualization Tapes www.Healthjourneys.com
(enter “guided imagery” in the search box)
Biofeedback devices www.Heartmath.com
www.Stresserasor.com
Over-the-Counter Foods/Supplements
Melatonin 0.5-3 mg one hour before
bedtime.
Lower doses (0.5-3 mg) work better for
insomnia. Higher doses (3-6 mg) work better
for jet lag.
Diphenhydramine (Benadryl, Tylenol PM) 25-50 mg at bedtime can help start sleep.
Valerian Root Extract 400-900 mg 30
minutes--2 hours before bedtime
This works best if used continuously for 4-6
weeks. It does not work as well on an “as
needed” basis. Should be slowly tapered off
since withdrawal symptoms can occur.
Lavender Oil Place this essential oil on a cloth under the
pillow. Inhaling the aroma can make you
sleepy.
Foods rich in tryptophan and melatonin
(chemicals in the nervous system that
have a soothing or calming effect)
Takes time to raise levels in the body so
eat at least one hour before bedtime.
Foods high in tryptophan (milk, cookies,
bananas, soy, sesame seeds, whole grain
cereal, peanut butter).
DANGER: Eating before bedtime can cause
weight gain.
Foods high in melatonin (tomato, rice,
orange, apple, banana, cherries, cucumber,
cabbage, almonds, walnuts and seeds
(sunflower, mustard, fennel).
Chamomile Tea Chamomile has a soothing/calming effect,
but so does drinking other warm, soothing
beverages. Don’t drink too much, or you may
wake up to go to the bathroom.
5. Healthy Sleep-Wake Cycle
PATIENT HANDOUT 5
University of Wisconsin Integrative Medicine
www.fammed.wisc.edu/integrative
Prescription Sleep Aids
Ramelteon (Rozerem) 8 mg at bedtime Stimulates the melatonin receptor. Likely
no better than over-the-counter melatonin.
Zolpidem (Ambien) 5-10 mg at bedtime Can cause sleep-walking and sleep-eating
in a small percentage of people
Zaleplon (Sonata) 5-10 mg at bedtime Similar to Zolpidem but works more
quickly.
Trazodone (Desyrel) 25-50 mg at bedtime Can be useful if there is also anxiety or
depression.
Amitriptyline (Elavil)10-100 mg at bedtime Can also reduce pain symptoms and
headache frequency.
Mirtazapine (Remeron) 15-45 mg at
bedtime
Does not negatively affect REM sleep like
other sedating anti-depressants but can
cause weight gain.
Techniques to Help Maintain Sleep
Movement/Exercise
40-60 minutes of aerobic and muscle
toning exercise most days of the week
Do not do this after supper time. Regular
exercise is one of the key ingredients in
maintaining sleep and overall health.
Over-the-Counter Supplements
Extended Release Melatonin 0.5-3 mg at
bedtime
Releases the melatonin slower over time
compared to immediate release and is
better for maintaining sleep
Prescription Sleep Aids
Eszopiclone (Lunesta) 1-3 mg at bedtime Longer acting than Zolpidem (Ambien) and
Zaleplon (Sonata)
Temazepam (Restoril) 15-30 mg at
bedtime
A sleep aid that can have side effects
including impaired memory, daytime
fatigue and rebound insomnia. Not a good
first choice.
6. Healthy Sleep-Wake Cycle
PATIENT HANDOUT 6
University of Wisconsin Integrative Medicine
www.fammed.wisc.edu/integrative
Trazodone (Desyrel) 25-50 mg at bedtime Can be useful if there is also anxiety or
depression.
Mirtazapine (Remeron) 15-45 mg at
bedtime
Does not negatively affect REM sleep like
other sedating anti-depressants but can
cause weight gain.
Resources:
American Sleep Association: www.sleepassociation.org.
Mindfulness Sleep Induction Technique
Begin with abdominal breathing
Place one hand on your chest and the other on your abdomen. When you take a deep breath, the
hand on the abdomen should rise higher than the one on the chest. This insures that the diaphragm
is expanding, pulling air into the bases of the lungs. (Once you have this mastered, you don’t have
to use your hands).
Take a slow deep breath in through your nose for a count of 3-4 and exhale slowly through your
mouth for a count of 6-7. (Exhalation should be twice as long as your inhalation).
This diaphragmatic breathing stimulates the vagus nerve which increases the “relaxation response.”
Allow your thoughts to focus on your counting or the breath as the air gently enters and leaves
yours nose and mouth.
If your mind wanders, gently bring your attention back to your breath.
Repeat the cycle for a total of 8 breaths.
After 8 breaths, change your body position and repeat 8 breaths
• After each 8 breath cycle, change your body position in bed and repeat another 8 breaths.
• It is rare that you will complete 4 cycles of breathing and body position changes before falling
asleep.
7. Healthy Sleep-Wake Cycle
PATIENT HANDOUT 7
University of Wisconsin Integrative Medicine
www.fammed.wisc.edu/integrative
Progressive Muscle Relaxation
Progressive muscle relaxation is a technique that involves tensing specific muscle groups and then
relaxing them to create awareness of tension and relaxation. It is termed progressive because it
proceeds through all major muscle groups, relaxing them one at a time, and eventually leads to total
muscle relaxation.
Instructions:
Step 1. Assume a comfortable position. You may lie down. Loosen any tight clothing.
Close your eyes and be quiet.
Step 2. Assume a passive attitude. Focus on yourself and on achieving relaxation in
specific body muscles. Tune out all other thoughts.
Step 3. Tense and relax each muscle group as follows:
• Forehead - Wrinkle your forehead; try to make your eyebrows touch your hairline for five
seconds. Relax.
• Eyes and nose - Close your eyes as tightly as you can for five seconds. Relax.
• Lips, cheeks and jaw - Draw the centers of your mouth back and grimace for five seconds.
Relax. Feel the warmth and calmness in your face.
• Hands - Extend your arms in front of you. Clench your fists tightly for five seconds. Relax. Feel
the warmth and calmness in your hands.
• Forearms - Extend your arms out against an invisible wall and push forward with your hands for
five seconds. Relax.
• Upper arms - Bend your elbows. Tense your biceps (the muscle at the front of your upper arm)
for five seconds. Relax. Feel the tension leave your arms.
• Shoulders - Shrug your shoulders up to your ears for five seconds. Relax.
• Back - Arch your back off the floor for five seconds. Relax. Feel the anxiety and tension
disappearing.
• Stomach - Tighten your stomach muscles for five seconds. Relax.
• Hips and buttocks - Tighten your hip and buttock muscles for five seconds. Relax.
• Thighs - Tighten your thigh muscles by pressing your legs together as tightly as you can for five
seconds. Relax.
8. Healthy Sleep-Wake Cycle
PATIENT HANDOUT 8
University of Wisconsin Integrative Medicine
www.fammed.wisc.edu/integrative
• Feet - Bend your ankles toward your body as far as you can for five seconds. Relax.
• Toes - Curl your toes as tightly as you can for five seconds. Relax.
Step 4. Focus on any muscles which may still be tense. If any muscle remains tense,
tighten and relax that specific muscle three or four times.
Step 5. Fix the feeling of relaxation in your mind. Resolve to repeat the process again.
Remember, people respond differently to various activities. Some feel pleasant or refreshed, and
others feel calm and relaxed after an activity like this one. Some people notice little change the first
time, but with practice, their control increases - as well as the benefits. If you practice this activity, your
relaxation should increase.
Dennis SA, Kennedy R. Techniques for Managing Stress. University of Arkansas Division of
Agriculture. http://www.uaex.edu/Other_Areas/publications/pdf/FSHEI-28.pdf
You Must Relax is a helpful book by the founder of this technique, Edmund Jacobson.
The information in this handout is for general education. Please work with your health care
practitioner to use this information in the best way possible to promote your health.
This handout was created by David Rakel, MD, Asst. Prof. and Director of the Integrative Medicine
Program, Dept. of Family Medicine, University of Wisconsin-Madison.
Date Created: March, 2008
Notes: