Dr Charles Samuels is with the faculty of Medicine at the University of Calgary and one the doctors in the Centre for Sleep and Human Performance, an internationally accredited sleep medical centre. He started by thanking Rotary for providing a very meaningful way of life for his father.

The Sleep Centre provides service to those with sleep challenges and has specific research and programs for Olympic athletes, the shift work of Calgary Police Service and those facing jet lag. Athletes with sleep deficiency have marked reductions in performance.

Teenagers have a delayed circadian rhythm resulting in an apparent need to sleep in. All teenagers need approx 8 - 9 hours of sleep or 70 hours a week. Changing the sleep cycle may be as simple as using artificial light in the winter morning before the sun rises. Olympic athletes seriously consider sleep as part of event preparation.

Shift workers, such a police officers, suffer from a deficit in sleep as a result of changing shifts. There are best practices to help the body adjust. People who travel among time zones adjust better if they are well rested, fully hydrated and sleep during travel.

Other types of sleep disorders include insomnia, obstructive sleep apnea, movement disorders and parasomnias. The apnea is prevalent if a person snores, wakes due to choking; has high blood pressure, is overweight, or post menopausal. Severe apnea results in lower levels of oxygen. Testing entails monitoring the breathing during one night of sleep.

Optimal amount of sleep is individually determined, however generally in the range of 7 - 9 hours and usually people do not get enough sleep. Caffeine and alcohol and nicotine reduce sleep effectiveness. Caffeine may be used to wakeup or increase alertness. Cat napping can be used as part of the needed daily rest.

If you wake up accidently at night, do not look at the clock, and if you cannot easily go back to sleep, go to a dim room and do something peaceful like read.

Janet Slemko gave thanks to Dr Samuels - and then he continued to answer questions for another 20 minutes. For more information try www.centreforsleep.com or www.ementalhealth.ca

reported by Jim Willson