It is the quality and quantity of your sleep that in large measure will determine your ability to Achieve Success!

Let’s see how much you know about sleep,  the most important thing you can do  for body and brain restoration.

By James B. Maas, Ph.D. 

For each of the following answer Yes or No

1. Does the brain rest during sleep? Yes or No

Answer:  No. Most people thought of sleep as a passive, dormant part of our daily lives.  By using functional magnetic resonance imaging (fMRI) researchers have evidenced that neurons in the brainstem, which connects the brain with the spinal cord, produce neurotransmitters such as serotonin and norepinephrine that keep some parts of the brain active while we are awake. So, contrary to popular belief, the brain is most active during the night!

1. Can I condition myself to need less sleep? Yes or No

Answer:  No. You cannot condition yourself to need more sleep – it is hard-wired! It is best to establish a regular sleep/wake schedule in order to regulate your body and determine its needs.

1. A boring meeting, warm room, or low dose of alcohol makes you sleepy. ? Yes or No

Answer:  It’s true that a boring meeting, warm room, or low dose of alcohol can make you sleepy, but only if you are sleep deprived! Otherwise you’ll just be restless.

1. Is snoring harmful? ? Yes or No

Answer:  Yes. Snoring can be life threatening.  The respiratory passages collapse and become constricted, stopping airflow to the lungs. These pauses can last up to 10 seconds and may occur 700 times throughout the night. Because you’re waking up each time to resume breathing, you can see why you’re so tired the next day. 18% of the adult population has sleep apnea, and 95% of them don’t know it. The more overweight you are, the more likely it is that you will have sleep apnea.

1. oes everyone dream every night? Yes or No

Answer:  Yes, everyone does dream at night, although most do not remember their dreams. Most dreams occur during a critical point in the night called REM sleep. If you sleep for 8 hours, you’ll dream 3-5 times, spending about 100 minutes in your theater of the night. Dreams, which occur about every 90 minutes during sleep, typically last from 9 minutes to as long as 30 minutes or more. They may include visual imagery and sensations of taste, smell, hearing, or pain.

1. Do I need less sleep as I age? Yes or No

Answer:  No. As you age, the ability to sleep deeply and without interruption does diminish, but senior citizens need almost as much sleep as they did when they were middle- aged. The truth is that the best predictor of longevity is quality and quantity of sleep. That is, good sleep helps us stay younger longer!

1. You can avoid falling asleep at the wheel by concentrating more if you know you are driving drowsy? ? Yes or No

Answer:  No. Driving drowsy is RED ALERT! Raising the volume of the radio, air conditioning or drinking coffee will not help you stay awake while driving. If you experience drowsiness while behind the wheel, the best thing to do is to pull over in a safe area, drink some coffee and take a 15-20 minute power nap.

1. Sleep disorders are mainly due to worry or psychological problems. ? Yes or No

Answer:  No. Sleep disorders can have many causes, ranging from physical (hormonal fluctuations or pain) to psychological (anxiety or depression) to situational (noise or jetlag). Even factors such as age and gender can predispose you to a disorder.

1. Do most sleep disorders eventually go away without treatment? Yes or No

Answer:  No. If you’re routinely robbed of a good night’s rest, you may have a sleep disorder. Try to determine your symptoms and their frequency. If your family doctor’s suggested remedies don’t improve your sleep after a reasonable period, or if your main problem is daytime sleepiness, ask for a referral to a sleep-disorders center for an evaluation.

1. .Do women need more sleep than men? Yes or No

Answer:  Yes. Women generally need more sleep than men to be fully alert during the day. Most adults need 7 to 9 hours of sleep nightly. Your need is genetically linked. If both your parents were short sleepers and alert all day long, you might be in the 2% of people who can perform well on less than 7 hours of sleep.

1. Is it ok to drink caffeine as long as I stop by dinnertime? Yes or No

Answer: No. Any caffeine (including chocolate) after 2pm will interfere with
nocturnal sleep. Be aware that many so-called “decaffeinated” beverages contain
more than the suggested but not regulated limit of 3mg of caffeine per 8oz water

1. Is it ok to have an alcoholic nightcap to help me go to sleep? Yes or No

Answer: No. Alcohol, especially in large amounts is a stimulant, not a sedative. Even

if a small amount of alcohol can relax you and put you to sleep, your night will be
disrupted every ninety minutes thereafter as you enter lighter stages of sleep.

1. Can you learn while you sleep? Yes or No

Answer:  No. You cannot learn new material while you are asleep, but you can rehearse,consolidate and remember what you learned from the previous day. Learning ability, memory consolidation, creativity, and problem-solving are all severely compromised by sleep deprivation. In fact, your brain can be irreversibly injured from sleep loss, so pulling an all-nighter is never beneficial. To the contrary, those who are most productive and prosperous are the ones who are well rested. No doubt about it, the best brain food is a good night’s rest.

1. Should insomniacs take long naps during the day to make up for nocturnal sleep loss? Yes or No

Answer:  No. Insomniacs often associate their bed with sleeplessness so the goal is to make the bedroom into a distraction- and angst-free sanctuary that is designed for peaceful sleep and sex, not watching TV or being on the internet within an hour of bedtime (unless you use daylight spectrum blocking glasses)… People with insomnia should try to stay up until they’re so tired that they fall asleep immediately when their head hits the pillow. This is done for a few nights, and then bedtime is gradually moved back to normal.

1. Is there a best time to exercise? Yes or No

Answer:  Yes. Your core body temperature, which is linked to your circadian rhythm, fluctuates naturally throughout the day. Synchronizing workouts and competitive events with the peaks in these temperature cycles is one secret to enhancing performance. Avoid strenuous early morning exercise (especially if you cut into getting adequate sleep) and late  nighttime workouts. A late-afternoon workout is ideal.

16. Can sex affect sleep? Yes or No

Answer:  Yes, sex can actually make it easier to fall asleep. This is mostly because of the hormones that are released during the act. Sex boosts oxytocin (a hormone that makes you feel connected to your partner) and lowers cortisol (a stress-related hormone). Plus, having an orgasm releases a hormone called prolactin, which makes you feel relaxed and sleepy. All of that leads up to a nice, drowsy state that’s perfect for cuddlingup and falling asleep. In sum, sex may enhance sleep by promoting relaxation, deeper sleep, and hormone production.

1. A sound sleeper rarely moves during the night.? Yes or No

Answer:  No. Everyone moves around somewhat during sleep, and these movements are coordinated with certain points in the sleep cycle. Even if you fall asleep and wake up in the same position, chances are you’ve tossed and turned as many as 60 times during the night. Movements often mark the transition periods between sleep stages.

1. Blind women have 50% less breast cancer than sighted women. ? Yes or No

Yes. Dr. Richard G. Stevens, Cancer Epidemiologist and professor at the University of Connecticut Health Center says, “Melatonin needs darkness, if its dark melatonin rises … more light at night, less sleep, and less melatonin increases the risk of breast cancer”. Melatonin works as a powerful antioxidant, which is thought to fight off cancer cells.  Melatonin may also reduce the production of estrogen in the body, so with light interrupting the release of melatonin, estrogen levels rise, and too much estrogen heightens the growth of breast cancer.

1. How does a glass of wine before bed help you sleep? Yes or No

No. avoid all alcohol within 3 hours of bedtime. Not only does regular drinking weaken the immune system, but it also disturbs REM sleep and can cause awakens if only because of frequent urination.

1. Should high schools start later than elementary schools? Yes or No

Answer: It is a common misperception that later school-start times entice teens to stay up later at night. At schools where later start-times have been implemented the results have been overwhelmingly positive: grades rose, athletic records improved, 17% more hot breakfasts consumed, teachers reported an increase in alertness, engagement, and mood and furthermore, visits to the health center were down 20% in a year.

1. How do teenagers differ in their need for sleep? Yes or No

According to Dr. Charles Czeisler at Harvard University, the teenage brain is biologically set to fall asleep at 3:00 AM and begin to awaken sometime after 11:00 AM. Using daylight-spectrum lighting will help give signals to the brain when it is time to sleep and awaken. It would also be helpful to establish a pre-bed ritual and stick to that routine in order to trick your body to feeling sleepier.

1. Does a typically high quality and more expensive mattress and pillow really affect how well you sleep? Yes or No

Yes. The right mattress and pillow can make a world of difference! We recommend the Paramount Sleep HD Mattress or the Simmons Beauty Rest Mattress. Make sure the bed is big enough in size if there is more than one person sleeping in it and that the mattress has individually  pocketed coils.  A gel layer that keeps your body cool is also highly recommended as part of your mattress. In addition, sheets and pillows are just as important. Make sure you try products out in a store instead of getting bogged down by product claims. Lie down on the mattress in the store (with a pillow under your head). Don’t just test the mattress by pushing down on it with just your fingers—you are not purchasing a piano! For a high-grade pillow that keeps your head cool and your head, neck and spinal cord in proper alignment, consider United Feather & Down’s Dr. Maas Collection (ufdshop.com). If you are a side sleeper the pillow should be thick enough to cover the space between your ear and the outside of your shoulder You need to spend 1/3^rd of your life sleeping. Be willing to spend what it takes to ensure a quality sleep for a better tomorrow.!

1. Can I catch up on my sleep on the weekends? Yes or No

No. It is critical to establish a normal sleep/wake schedule. There should be no difference between weekdays and weekends. In fact, such a yo-yo sleep schedule will throw your internal clock even more out of whack.

1. Is it normal to wake up several times throughout the night? Yes or No

Yes, it is normal; however, it is not normal to stay awake longer than 20 minutes during the night; this is considered insomnia.

1. Do heavy blankets help you fall asleep faster? Yes or No

No. Although they may be cozy on a cold night, heavy blankets can affect the body temperature during sleep. To ensure a quality night’s rest, keep the room temperature between 65-68 degrees Fahrenheit.

1. I can fall asleep in 5 minutes! That’s a good thing…right? Yes or No

Unfortunately, no. The well rested sleeper takes about 20 minutes to fall asleep. Although many people boast their ability to fall asleep instantly, this is actually a sign of severe sleep deprivation.

1. Should you need an alarm clock to wake you up? Yes or No

No. If you are a great sleeper, you should never need an alarm clock to wake up. If you are getting proper sleep. You have to establish a regular sleep-wake schedule so you entrain your circadian rhythm to get proper sleep quantity and quality; every night. Instead, use an alarm clock to set a time to remind you when to fall asleep. This should be about 7-8 hours prior to the time you need to awaken. You should wake up naturally after a good night’s sleep, but it’s fine to set an alarm to avoid worrying about missing an important engagement.

1. Does the regular use of sleeping pills sleeping pills eventually make your sleep worse? Yes or No

Yes. sleeping pills lose their effectiveness over time, are psychologically addictive, hazardous to your health and can kill you, especially taken with alcohol. If you are interested in a natural non-prescriptive supplement, try SleepDoctor PM (available on Amazon.com) which includes natural ingredients that can safely be used as a sleeping aide.

1. Can you improve your athletic skills overnight simply by sleeping? Yes or No

Answer: Yes! With the proper amount of sleep, a number of important things can happen: glucose metabolism increases, resulting in more energy; cortisol levels decline, reducing stress; growth hormone levels increase, benefiting muscles and bone development; and cognition, reaction time, coordination and recovery speed all improve.

1. Do you gain weight if you sleep more? Yes or No

Answer: No. By adding 1 extra hour of sleep per night, you can lose up to 1 lb per week. In addition, it reduces the risk of developing a sleep-related eating disorder (SRED).

1. How much do people usually overestimate their amount of sleep?

Answer: Approximately 47 minutes Most of us aren’t very accurate in estimating how alert or sleepy we are. It’s not that we are trying to exaggerate but we tend to overestimate how much sleep we get by about 47 minutes. The only absolutely accurate measure of tendency towards sleep is to take a Multiple Sleep Latency Test. Sleep experts put you in a quiet, dark cool bedroom every two hours starting at noon and give you 20 minutes to fall asleep (as measured by your brain wave activity) on 5 different trials. Most elementary school kids never fall asleep during these tests. People with untreated sleep apnea or narcolepsy are asleep within 5 minutes each time, Night shift workers, stressed executives and the elderly are often asleep within 10 to 15 minutes.

The Maas Robbins Sleepiness Scale

Here is a handy quiz that pretty well predicts how alert or sleepy you tend to be.

Answer true or false for the following statements:

T F 1. I often need an alarm clock in order to wake up at the appropriate time.

T F 2. It’s a struggle for me to get out of bed in the morning.

T F 3. Weekday mornings I often hit the snooze bar several times.

T F 4. I often feel tired and stressed out during the week.

T F 5. I often feel moody and irritable, and little things upset me.

T F 6. I often have trouble concentrating and remembering.

T F 7. I often feel slow with critical thinking, problem solving, and being creative.

T F 8. I need caffeine to get going in the morning or make it through the afternoon.

T F 9. I often wake up craving junk food, sugars, and carbohydrates.

T F 10. I often fall asleep watching TV.

T F 11. I often fall asleep in boring meetings or lectures.

T F 12.I often fall asleep in warm rooms or after a low dose of alcohol.

T F 13. I often fall asleep while relaxing after dinner.

T F 14. I often fall asleep within five minutes of getting into bed.

T F 15. I often feel drowsy while driving.

T F 16. I often sleep extra hours on the weekends.

T F 17. I often need a nap to get through the day.

T F 18. I have dark circles around my eyes.

T F 19. I fall asleep easily when watching a movie

T F 20. I rely on energy drinks or over-the-counter medications to keep me awake.

If you answered “True” to four or more of these statements, consider yourself seriously sleep-deprived.

We must learn that sleep is not a luxury. Sleep is a necessity

This chapter will provide you information on how important sleep is
for body and brain functioning, mood, performance, general health and longevity.

CONSEQUESCES OF GETTING TOO LITTLE SLEEP

Many of us regard sleep as a vast wasteland of time where nothing much happens.

The singer Janis Joplin once remarked that she never wanted to sleep for fear she might miss a good party. Unfortunately, this incredibly talented star died tragically at the age of 27 due to a drug overdose.

Sleep deprivation weakens your immune system,

leading to a significantly higher risk of:

• Hypertension (heart attacks & strokes),
• Type II diabetes
• Daytime drowsiness, unintended sleep seizures
• Influenza
• Cancer
• Obesity
• Early onset Alzheimer’s Disease
• Irritability, anxiety, depression
• Decreased socialization skills
• Decreased motor skills and athletic performance
• Decreased cog native performance:
• Reduced ability to process, concentrate and remember
• Reduced ability to communicate
• Reduced ability for complex thinking and creativity
• Poor decision-making skills and increased risk-taking
• Premature death

IN SUM: To have a successful life requires being healthy, emotionally happy, and performing well. To do this you’ll need to get great sleep.

United Feather & Down is a family owned business with eight generations of experience in the down and feather industry. Founded in Europe more than 200 years ago, our mission then and now has always been to produce the most coveted down and down alternative bedding products.

With a legacy that spans two centuries, our industry expertise, devoted customer service and premium quality products deliver outstanding comfort and warmth for a superior sleep experience. We at United Feather & Down are pleased to offer you our collection of the worlds finest feather and down Pillows, Comforters & Blankets for your home. Combining the ultimate in luxury and comfort, our products will provide the ultimate sleep experience, night after night.

We at United Feather & Down wish you a good nights sleep!