|
Searching for Mr. Sandman: The Common Problem of Insomnia
Recent studies suggest from twenty-five to seventy-five percent of Americans suffer from an occasional bad night of sleep, and at least one in ten have chronic insomnia. According to Preventdisease.com, “…each year seventy million Americans spend approximately $148 million on a variety of remedies to either put them to sleep at night or keep them awake in the day.” So what’s the big deal with losing a few hours sleep? The problem is that it’s an epidemic! Everyone doesn’t suffer from chronic insomnia, but an occasional bout is fairly common. We are too likely to run to the store or to the doctor these days and look for a quick “fix” that rarely cures the underlying problem. Most of the time, some simple adjustments to our lifestyles may help.
Ask yourself these questions: Do I continue to have problems falling asleep? Do I constantly wake up at night? Do I wake up early in the morning and can’t get back to sleep? Do I feel still feel tired in the morning and sluggish throughout the day? Do I worry at bedtime that I’ll be unable to get to sleep?
Getting a good night’s sleep is more than just a matter of comfort. Over time, it could lead to impaired concentration, decreases in memory, increased stress, increased accidents, and chronic fatigue. Long-term insomnia could lead to reduced immune system function, and worrying about the occasional lack of sleep could just make matters worse!
Consider making some changes in your daily routines: Be sure you get regular exposure to sunlight. Avoid napping after 2 pm, and don’t go to bed if you’re not sleepy. Keep the same bedtime and getup-time throughout the week. Don’t eat dinner or any heavy snack closer than 2 hours to bedtime, ie., (“Never dine after 9”). Limit alcohol and eliminate tobacco completely. Don’t have an office in your bedroom—use it mainly for sleeping and “fooling around”. Keep the bedroom cool, quiet, and dark. Don’t take your troubles to bed—you can’t solve them while you’re trying to fall asleep.
Some Things You Should Do: Eat a light carbohydrate snack, have some cheese, or drink some milk or non-caff herbal tea. Slowly wind down from the day with some light reading or music. Take a hot bath or shower. Get some good exercise every day, but not too late in the evening. Practice deep breathing daily and especially at bedtime. Lose excess weight. If noises wake you up, consider getting a “sound machine” to mask them. Be sure you are getting all the essential vitamins and minerals in your daily diet. Practice visualizations or self-hypnosis (I’m becoming so s-l-e-e-p-y and r-e-l-a-x-e-d).
If sleeplessness continues, it may be part of a more serious health condition. The American Academy of Sleep Medicine warns that obstructive sleep apnea (lack of oxygen during sleep)—where the tissue in the back of the throat blocks the airway—could raise the risk of systemic hypertension, cardiovascular disease, and even stokes. In this case, it’s a good bet to get checked out by your doctor ASAP.
Michael Edwards is a Certified Health Educator, and a Health Education Program Manager in the state of Florida. |
|
Carolina Civic Voice Spring 2007 Vol. 7, No 1 |