SMALL TALK

Volunteer Opportunities

Spring is coming up and there will be many chances for you to volunteer to earn career ladder hours.

If you are interested in working any of the following events, please contact Kelly Kyle at ext. 3518.

Saturday, March 7 Susan G Komen
Race for the Cure

Sunday, March 29 Woman's Center for Newborn and Infant Care Reunion

Saturday, April 4 Relay for Life
Garage Sale

Sunday, April 19
A Woman's Center for Reproductive Medicine Fertility Reunion

Saturday, April 25 March of Dimes
March for Babies

Sunday, May 3 Rocketchix Triathlon

Saturday, May 9
Baby Grand

Saturday, May 30
American Cancer Society
Relay for Life

Insomnia

Since the beginning of human existence, sleep has remained one of our most basic needs. Before the creation of electricity, life was simple, and rest was easy to get: As darkness fell, visibility to do other tasks faded and people slept. These days, the accessibility and demands of a 24/7 world have created both challenges and distractions for getting quality, restorative sleep. In fact, many people now believe the less they sleep, the more productive they are.

However, recent research proves them wrong. For decades, scientists believed the brain was inactive during sleep. Neuroscientists now assert the brain performs different tasks on the nightshift. Different phases of sleep enhance the learning of motor skill tasks such as playing trumpet or swinging a baseball bat; pattern recognition used to learn grammar, identify birds or play checkers; process and sort the day’s experiences in categories; and reviewing information or movements to store into a memory. The research suggests people actually require more sleep—not less—to perform their best at work, athletics, academics and even everyday tasks such as driving. Still, for some people getting enough quality, restorative sleep is a challenge.

Causes
A majority of people experience insomnia as a symptom or side-effect of an emotional, neurological or medical problem such as:

  • Alzheimer’s or Parkinson’s diseases

  • Another sleep disorder, such as restless legs syndrome

  • Chronic pain caused by arthritis, headache and other conditions

  • Difficulty breathing due to asthma, heart failure or other illnesses

  • Heartburn and other gastrointestinal problems

  • Obstructive sleep apnea, which occurs when airway collapses or becomes blocked and causes shallow or irregular breathing

  • Overactive thyroid

  • Pain, anxiety or depression

  • Stroke

Beside medical conditions, other elements that trigger disruption of sleeping cycles include:

  • Environments non-conducive to sleep or a change in sleeping habits

  • Major or long-lasting stress and emotional upset

  • Travel or other factors such as work schedules that disrupt an established sleep routine

In addition, insomnia can be a side effect of certain medicines or other products including:

  • Alcohol or other sedatives

  • Beta-blockers often used to treat heart conditions

  • Caffeine or other stimulants

  • Some asthma, allergy and cold medicines

  • Some prescription medication

  • Tobacco or other products with nicotine

If the cause is identified and eliminated, the insomnia may resolve on its own. In some cases, even after these stressors are relieved, the insomnia may persist due to habits formed to deal with the lack of sleep including taking naps, worrying about sleep or going to bed early. Better sleep habits and lifestyle changes often help relieve insomnia. However, persistent insomnia or sleeplessness with an unknown cause, a doctor or sleep specialist may provide the best relief.

Defining Insomnia
Insomnia describes a condition characterized by problems falling or staying asleep, waking up too early, or feeling exhausted as a result of poor quality sleep. According to the National Institutes of Health, one in three adults occasionally has insomnia; one in 10 adults experience long-term insomnia, lasting more than three nights a week for more than a month. Insomnia typically affects women more often than men. While insomnia can strike at any age, older adults—especially those with chronic medical problems—are more likely to have insomnia than younger people. Insomnia frequently affects people who are stressed, depressed, working at night or having frequent major changes in their work hours and those traveling long distances with time zone changes (jet lag).

Signs and Symptoms
The condition can cause excessive daytime sleepiness and a lack of energy. Long-term insomnia can lead to depression; irritability; inability to concentrate, learn or remember; and poor performance at school and work. Perhaps, even more importantly, insomnia also can limit the energy available to spend time with friends or family. The main symptom of insomnia is trouble falling and/or staying asleep, which may lead to:

  • Feeling anxious, depressed, or irritable

  • Feeling tired or very sleepy during the day

  • Having trouble focusing on tasks

  • Waking up feeling tired or not well rested

Diagnosis
Doctors often diagnose insomnia based on medical history, sleep history, physical exam and sleep study. First, doctors usually determine whether lifestyle, emotional or medical factors are contributing to the insomnia. Doctors may investigate whether there are any new or ongoing health, work or personal problems; family history of sleep or emotional disorders; or painful injuries or health conditions (such as arthritis). Patients may be asked about work and exercise routines; use of caffeine, tobacco, alcohol, prescription or over-the-counter medications; and long distance travel and sleep history. After the history and physical, doctors may suggest a polysomnogram, a recording of breathing, movements, heart function, and brain activity during sleep. For this study, patients sleep overnight at a special sleep center.

Treatment
Making lifestyle changes that make it easier to fall asleep and/or stay asleep can often relieve insomnia. Longer-lasting insomnia may require a combination of medically supervised cognitive-behavioral therapy and prescription medication to treat anxiety sleeplessness often causes, relieve insomnia and re-establish a regular sleep schedule.

Lifestyle Changes
Frequently, individuals can relieve their insomnia by incorporating good habits that make it easier to fall asleep and stay asleep. To increase the body’s potential for sleep, people with insomnia are advised to avoid:

  • Alcohol, caffeine, tobacco and other stimulants within eight hours of bedtime

  • Some over-the-counter and prescription medications

  • Exercising, eating heavy meals, or drinking a lot shortly before bedtime.

In addition, a sleep-inducing environment can be created by:

  • Winding down and relaxing before bed, such as reading a book, listening to soothing music, or taking a hot bath.

  • Minimizing possible sleep distractions, such as a TV, computer, or pet.

  • Going to sleep around the same time each night and waking up around the same time each morning, even on weekends

  • Make sure the bedroom is a comfortable temperature, dark, and quiet enough for sleep

Cognitive-Behavioral Therapy
 Cognitive-behavioral therapy is as effective as prescription medicine for many types of chronic insomnia and may provide better long-term relief than medicine alone. Guided by a therapist, this approach eliminates the thoughts and actions that can disrupt sleep. Besides encouraging good sleep habits, this therapy may use several methods to relieve sleep anxieties, including:

  • Relaxation training and biofeedback to help control breathing, heart rate, muscles and mood at bedtime to reduce anxiety

  • Replacing worries with more positive thinking that links being in bed with being asleep

  • Talking with a therapist individually or in group sessions to help consider thoughts and feelings about sleep

  • Limiting the time spent in bed while awake using a sleep schedule

Medication
Doctors sometimes prescribe sleep-inducing medicine for one to two weeks to help establish a regular sleep schedule. Most medications for insomnia are approved by the Food and Drug Administration (FDA) for short-term use only. Doctors can explain the benefits and risks if medicines will be needed for long periods.

If insomnia is the result of shift work or alternating work schedules, medicines also are available to treat symptoms of excessive sleepiness. Doctors can determine whether these medicines along with improving sleep habits will be effective in overcoming insomnia.

Lab Employees Assist Research Department

The research department recognized Delores Bridgewater for her dedication and assistance in its gum disease and gestational diabetes study.  Delores went above and beyond the call of duty to help recruit qualified patients. 

The research department is also grateful to other lab employees who helped with this study including Nathan Campbell, Kristen Piggott, and Tawanda Thomas-Wilson.

Donna Shaler, Nathan Campbell, Dr. Karen Elkind-Hirsch, Front: Delores Bridgewater

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