Your Guide to Healthy Sleep - NHLBI, NIH
YOUR GUIDE TO
Healthy Sleep
Your Guide to
Healthy Sleep
NIH Publication No. 11-5271 Originally printed November 2005 Revised August 2011
Contents
Introduction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .1
What Is Sleep? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4
What Makes You Sleep? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7
What Does Sleep Do for You? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12
Your Learning, Memory, and Mood . . . . . . . . . . . . . . . . . . . . . . . . 12
Your Heart . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 13
Your Hormones . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14
How Much Sleep Is Enough? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19
What Disrupts Sleep? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 25
Is Snoring a Problem? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 30
Common Sleep Disorders . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 33
Insomnia . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 35
Sleep Apnea . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 38
Restless Legs Syndrome . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 47
Narcolepsy . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 48
Parasomnias (Abnormal Arousals) . . . . . . . . . . . . . . . . . . . . . . . 51
Do You Think You Have a Sleep Disorder? . . . . . . . . . . . . . . . . . . . . . . . . . 53
How To Find a Sleep Center and Sleep Specialist . . . . . . . . . . . . . . . . . . 56
Research . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 57
For More Sleep Information . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 60
Contents
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