By Dr. Sanjay Gupta
CNN Chief Medical Correspondent

It’s funny sometimes how our work content crosses over into our real lives. A case of art imitating life? For the last several weeks, I have been jet lagged, big time. It started when I was in India a few weeks ago. The trip there wasn’t bad and I managed to get on a schedule pretty quickly once I hit the ground. Once I got back, though, I had a very hard time shaking it. About a week later, I was still lying awake at 3 a.m. feeling as if I had been run over by a Mack truck. Right when I getting back on track, I flew to the West Coast and started the whole process all over again. And, I just got in from LA late last night. No question, I do travel a lot, but I was always curious: What is really happening in my brain when I am jet lagged?

The area of the brain that is most crucial to all of this is the hypothalamus. It is a key area of the brain, and most specifically the suprachiasmatic nucleus (that’s a name to remember…) contains tens of thousands of neurons whose main function is to regulate our circadian rhythms, our body clocks. (read jet lag study) In neurosurgical terms, this area is completely “out of whack” when we travel. But, it is more than that.

There are two types of neurons that individually represent our deep sleep and REM sleep. The deep sleep neurons do synch up within a day, even after a significant overseas trip but it is those neurons overseeing REM sleep that take much longer. Without REM sleep, which is the type of sleep that allows you to dream, you are going to feel more fatigued, have lapses in memory and general decreased performance.

Now, as you might imagine, researchers who figured this out in rats have already told us they are looking into the possibility of a “jet lag” drug to target the suprachiasmatic neurons in the hypothalamus regulating REM sleep patterns (I feel smart just writing that). Yes, I am convinced that one day there will be a pill for everything, but I am not a big fan of pills, so here are some techniques I have learned over the years. (watch Sanjay's personal tips)

I immediately change my clock to the new time zone when getting on the plane. If possible, I will try to go to bed an hour earlier each night for a couple of nights prior to the trip. As you might imagine, starting off sleep deprived is not a good idea. I take eye blinders and a heavy sweater on all flights, so I can sleep even during daylight. As I mentioned, sleeping pills aren’t really my thing, though I have a few frequent traveler friends who swear by melatonin. In case you can’t remember how to take this supplement, think of it as the “darkness hormone.” It is made when it is dark outside and suppressed by light. You take it about an hour before bedtime – of your new location.

Please excuse all typos – I was jet lagged when I wrote this. And, I was wondering if you had any more tips to ward off jet lag to help me and other travelers?

Editor's Note: Medical news is a popular but sensitive subject rooted in science. We receive many comments on this blog each day; not all are posted. Our hope is that much will be learned from the sharing of useful information and personal experiences based on the medical and health topics of the blog. We encourage you to focus your comments on those medical and health topics and we appreciate your input. Thank you for your participation.

As a new feature of CNNhealth.com, our team of expert doctors will answer readers’ questions. Here’s a question for Dr. Gupta.

Asked by Lucinda, Manhattan, Kansas

"I wake up several times a night with shortness of breath. This happens almost every hour during the night. I don't sleep on my back. What could this be?"

Answer:

First of all, without knowing your full health history, I can’t make a diagnosis. But, Lucinda, let me say right off the bat that you should probably make an appointment with your doctor right away. And, let me tell you why.  From what you’ve described, it appears you may be experiencing something known as paroxysmal nocturnal dyspnea, or PND for short.

When a person suffers PND, he or she begins to experience shortness of breath several hours after going to bed. It then strikes suddenly and frequently during sleep, causing a person to wake up. Others experience shortness of breath only when they lie down on their back. This is known as orthopnea.

Paroxysmal nocturnal dyspnea is an abnormal condition that warrants some investigation. It can be a frequent symptom of a serious cardiovascular and respiratory problem. Again, you should make an appointment with your health-care provider as soon as possible to be evaluated, and if anybody is reading this with similar symptoms here are a few things to look for.

Before your appointment, begin writing down how often your are waking up experiencing shortness of breath, how long the attacks last, whether you have associated swelling in your feet and legs and the positions you are sleeping when it occurs. Also track what provides relief, if anything, for example, sleeping slightly propped up with pillows.

Bottom line, Lucinda, is these symptoms are your body’s way of alerting you something may be wrong. Being evaluated by your doctor is your best bet.

By Val Willingham
CNN Medical Producer

For the past few years, I haven't really had good night's sleep. I've tried sleep masks, ear plugs, even evicting our Jack Russell terrier from the bed. I've taken mild sedatives, or a shot of Patron in the evening to make me sleepy but none of these seem to work. I can go to sleep at 1:45 a.m. and wake up at 2 a.m. wide awake. Sometimes I toss and turn; other times I get out of bed, walk around, read a book or fiddle with the Internet, until I get tired and then I go back to sleep. Doctors will tell you I have a classic case of insomnia. It could be because of my age, or maybe my weight. Some sleep experts say I might have an active brain, that doesn't need a lot of sleep. The problem is, my body does.

According to the National Sleep Foundation, many women in their late 30s or 40s are experiencing the beginning of menopause, better known as perimenopause. And during this time, sleep can be affected by many things, such as hormonal and lifestyle changes. During perimenopause and after menopause a woman's ovaries gradually decrease production of estrogen and progesterone, a sleep-promoting hormone. The shifting of these hormones many times contributes to the inability to fall asleep. Add hot flashes, slower metabolism and stress and it's no wonder older women can't get enough shuteye.

Sleep experts warn that getting into a pattern of no sleep or interrupted sleep is not good. Recent studies have found that a lack of sleep can lead to poor judgment, fatigue-related accidents and weight gain.

So what to do? Here's what the experts suggest:
Try to be consistent with your wake-up times and when you go to bed. Build a tight sleep structure you can live with every day.  Make your room dark and quiet.  Too much light can disrupt the secretion of melatonin, which can upset a sleeping individual's body clock. Keep it cool. The ideal temperature for comfortable sleep is around 63 F. Also, skip the alcohol and food a couple of hours before you go to bed. Alcohol may help you fall asleep quicker, but once it metabolizes in the body, it can wake you up in the middle of the night.  And if you exercise, do it in the morning. Most people become alert after an intense workout and may have a harder time falling asleep, so try to exercise at least three hours before you hit the sack.

If things don't improve, see your doctor. Poor sleep habits can lead to other medical issues, so it's best to get it taken care of before it becomes a bigger problem.

Do you have a tough time sleeping? What's it like and what do you do to make it through the night? We'd like to hear about it.

Editor's Note: Medical news is a popular but sensitive subject rooted in science. We receive many comments on this blog each day; not all are posted. Our hope is that much will be learned from the sharing of useful information and personal experiences based on the medical and health topics of the blog. We encourage you to focus your comments on those medical and health topics and we appreciate your input. Thank you for your participation.

By Georgiann Caruso
CNN Medical Associate Producer

Many of us wake up in the middle of the night making mental to-do lists. Sound familiar? I am guilty of this. A recent visit to my doctor ended with the diagnosis: anxiety. After trying an assortment of medications, I sometimes still wake up only to realize it's 4 a.m.

Dr. David Schulman, director of Emory's sleep lab center, says a third of Americans have insomnia, including trouble falling asleep as well as trouble staying asleep, a reflection of our high-stress society.

My doctor prescribed a sleep study, and today's the day. My mind is full of racing thoughts. What if I can't sleep to give them something to study? What exactly IS a sleep study, anyway?

Here’s how it went: Studies such as mine look at everything from stages of sleep to blood oxygen levels and the amount a person snores, says the National Sleep Foundation.

Attaching electrodes to my body - my legs, nose, temples and jaw area - took about 45 minutes. I had less trouble sleeping than I anticipated. The technician showed me a bit about how she could tell when I was asleep by watching my brain activity waves. A small video camera in the corner of the room allowed her to monitor me constantly. A two-way speaker system allowed me communicate with her. When I had to get up to use the restroom in the middle of the night, the technician easily unhooked and reconnected me.

Now, I have to wait a couple of weeks for the results. Sleeping while wired up was not nearly that bad in hopes of a real solution to a real problem.

Have you experienced problems sleeping? What did you do?

Editor's Note: Medical news is a popular but sensitive subject rooted in science. We receive many comments on this blog each day; not all are posted. Our hope is that much will be learned from the sharing of useful information and personal experiences based on the medical and health topics of the blog. We encourage you to focus your comments on those medical and health topics and we appreciate your input. Thank you for your participation.