SLEEP LIKE A BABY WHEN YOU'RE IN YOUR 30s
Sleep Like a Baby at Any Age
By Dorothy Foltz-Gray, Special to Lifescript
Published December 23, 2010
In Your 30s
Sleep Stealer: Depression
“It’s the largest cause of insomnia in women in their 30s,” says Andrew Krystal, M.D., director of the Insomnia Sleep Research Program and professor of psychiatry at Duke University School of Medicine in Durham, N.C.
And women are twice as likely as men to get depressed, he says.
Snooze saver: Talk to a doctor about your blues. They may prescribe antidepressants, such as selective serotonin reuptake inhibitors (SSRIs) or serotonin-norepinephrine inhibitors (SNRIs).
The don’ts include napping during the day, exercising close to bedtime or turning your bed into an extra office, Krystal says.
Sleep Stealer: Worry
You’re fretting about your career and whether Prince Charming will show up, London says. It may seem like you always need to be “on” to get the job and man you want.
“You’re out there to impress,” Kogan says. And this performance anxiety can keep you from sleeping.
Snooze saver: Set good sleep habits, Martin says.
“The rules are simple: Get out of bed and go to bed at the same times every day. Don’t try to make up for lost sleep. Use the bedroom for sleep and sex only.”
Also, turn the face of your clock away from the bed: Seeing the minutes tick by will make it harder to drift off.
Most important, keep your worries in perspective. By reasoning with yourself, you decrease anxiety, London says. “And the less anxious you are, the better you’re going to sleep.”
If that doesn’t work, consider seeing a therapist to help you address the fears keeping you awake.
Sleep Stealer: Overbooking
You’re balancing a job, an active toddler, time with friends – and your husband. The only wiggle room may be a few hours snatched from sleep.
Snooze saver: If you’re voluntarily giving up sleep, remind yourself that in the long run (heck, even the short run), skipping sleep is counterproductive.
“If you’re having symptoms of sleep deprivation – daytime sleepiness, falling asleep when you don’t mean to, trouble concentrating, irritability – the only solution is to allow yourself more sleep,” Krystal says.
Sleep Stealer: Pregnancy
Your back hurts, you have to pee, the baby’s kicking.
“As the pregnancy progresses, you have increased risk of restless leg syndrome, the feeling that you have to move your legs,” Krystal says. That can wake you up and keep you from nodding off. About 70%-80% of women in their third trimester report difficulty sleeping.
Snooze saver: If an aching back is keeping you up, sleep on your side with a pillow between your knees and another one beneath your stomach to support your growing girth.
If you’re experiencing restless leg syndrome, ask your doctor to check your iron levels (low iron has been linked to the condition). And reduce your fluids a couple hours before bed if you’re waking for frequent bathroom breaks.
While you can’t keep a baby from kicking (after all, that’s good movement), being comfortable ups your odds of getting shuteye.
Sleep Stealer: Crying newborn
Get ready: For at least three months - and probably longer - your baby will wake you during the night to be fed, changed or soothed.
Snooze saver: Sleep whenever your baby does, Krystal advises.
“There’s a big temptation to do other things,” like showering, returning phone calls, doing laundry. Resist the urge to multi-task – you need rest.
And don’t fight your fatigue by guzzling coffee; that will only keep you awake when you have the chance to sleep.
MY THOUGHTS
i don't remember babies but i do recall endless worries and countless overbookings. at 30, there is so much to be done. So many things to prove. Wanting so much to please. at 30, most people would still be in that finding-your-place-in-the-sun stage. those are real 'sleep stealers'.
but then, you have so much ahead of you if you're in your 30s. don't worry so much about lack of sleep. you'll live! and survive to tell your in-your-30s escapades.
unless your sleep deprivation is taking its toll on your health and mental condition - a trip to a doctor will do you good.
Sleep Like a Baby at Any Age
By Dorothy Foltz-Gray, Special to Lifescript
Published December 23, 2010
In Your 30s
Sleep Stealer: Depression
“It’s the largest cause of insomnia in women in their 30s,” says Andrew Krystal, M.D., director of the Insomnia Sleep Research Program and professor of psychiatry at Duke University School of Medicine in Durham, N.C.
And women are twice as likely as men to get depressed, he says.
Snooze saver: Talk to a doctor about your blues. They may prescribe antidepressants, such as selective serotonin reuptake inhibitors (SSRIs) or serotonin-norepinephrine inhibitors (SNRIs).
The don’ts include napping during the day, exercising close to bedtime or turning your bed into an extra office, Krystal says.
Sleep Stealer: Worry
You’re fretting about your career and whether Prince Charming will show up, London says. It may seem like you always need to be “on” to get the job and man you want.
“You’re out there to impress,” Kogan says. And this performance anxiety can keep you from sleeping.
Snooze saver: Set good sleep habits, Martin says.
“The rules are simple: Get out of bed and go to bed at the same times every day. Don’t try to make up for lost sleep. Use the bedroom for sleep and sex only.”
Also, turn the face of your clock away from the bed: Seeing the minutes tick by will make it harder to drift off.
Most important, keep your worries in perspective. By reasoning with yourself, you decrease anxiety, London says. “And the less anxious you are, the better you’re going to sleep.”
If that doesn’t work, consider seeing a therapist to help you address the fears keeping you awake.
Sleep Stealer: Overbooking
You’re balancing a job, an active toddler, time with friends – and your husband. The only wiggle room may be a few hours snatched from sleep.
Snooze saver: If you’re voluntarily giving up sleep, remind yourself that in the long run (heck, even the short run), skipping sleep is counterproductive.
“If you’re having symptoms of sleep deprivation – daytime sleepiness, falling asleep when you don’t mean to, trouble concentrating, irritability – the only solution is to allow yourself more sleep,” Krystal says.
Sleep Stealer: Pregnancy
Your back hurts, you have to pee, the baby’s kicking.
“As the pregnancy progresses, you have increased risk of restless leg syndrome, the feeling that you have to move your legs,” Krystal says. That can wake you up and keep you from nodding off. About 70%-80% of women in their third trimester report difficulty sleeping.
Snooze saver: If an aching back is keeping you up, sleep on your side with a pillow between your knees and another one beneath your stomach to support your growing girth.
If you’re experiencing restless leg syndrome, ask your doctor to check your iron levels (low iron has been linked to the condition). And reduce your fluids a couple hours before bed if you’re waking for frequent bathroom breaks.
While you can’t keep a baby from kicking (after all, that’s good movement), being comfortable ups your odds of getting shuteye.
Sleep Stealer: Crying newborn
Get ready: For at least three months - and probably longer - your baby will wake you during the night to be fed, changed or soothed.
Snooze saver: Sleep whenever your baby does, Krystal advises.
“There’s a big temptation to do other things,” like showering, returning phone calls, doing laundry. Resist the urge to multi-task – you need rest.
And don’t fight your fatigue by guzzling coffee; that will only keep you awake when you have the chance to sleep.
MY THOUGHTS
i don't remember babies but i do recall endless worries and countless overbookings. at 30, there is so much to be done. So many things to prove. Wanting so much to please. at 30, most people would still be in that finding-your-place-in-the-sun stage. those are real 'sleep stealers'.
but then, you have so much ahead of you if you're in your 30s. don't worry so much about lack of sleep. you'll live! and survive to tell your in-your-30s escapades.
unless your sleep deprivation is taking its toll on your health and mental condition - a trip to a doctor will do you good.
No comments:
Post a Comment