Your Best Energy Source—Sound Sleep
By Woodson Merrell, MD
O, The Oprah Magazine | September 16, 2008
In an excerpt from his book, The Source, Woodson Merrell, MD, explains how to get quality sleep quickly and easily.
One of the comments I frequently hear from patients is "I don't need a lot of sleep." A corollary of this is the oft-repeated phrase "I don't have enough time to sleep." As gently as I can, I break the news that adequate, regenerative rest is a critical foundation of health as well as a source of abundant energy.
Inadequate sleep is now associated with heart disease, diabetes, and obesity, among other chronic diseases. Recent investigations have helped prove that eight hours a night is optimum for cellular rejuvenation, and yet, according to one study, 71 percent of Americans get less than that—and are sleep deprived. Much of our sleep debt has been run up by choice—people just don't want to turn out the lights. But insomnia is also on the rise. One study put the national price tag of treating it at $14 billion.
Most people probably don't have time to catch up on lost sleep by napping in the middle of the day (God bless the cultures that encourage a siesta), but you can make adjustments in your habits to improve the quantity and quality of regenerative rest at night.
I'll share some very simple and practical—nonpharmaceutical—ways to improve your sleep. Before you try them, consider talking to your doctor if you're averaging less than seven hours a night or always feel tired. Snoring, stress, heartburn, and chronic pain can all disrupt your rest and may be symptoms of serious health issues.
Good Bedding
A 2001 German study found that a medium-firm pillow significantly improved sleep (the firmest was of no advantage). Bottom line: A pillow should support your head, not bury it.
Pillows also frequently contribute to allergies that impair breathing. The source of allergens can be the filling (down allergies are common) or dust mites. I highly recommend getting a nonallergenic foam pillow and a dust-mite-blocking protector. You should toss your pillow into the dryer every few months to kill dust mites and replace it every couple of years.
If you're in the market for a mattress, Consumer Reports found that people who spent 15 minutes testing a bed in the store—spending at least five minutes on each side, especially in their preferred sleeping position—were as satisfied as those who were allowed to take the beds home for a test sleep.
Light Therapy
By exposing sleep-deprived people to specially designed full-spectrum lights (10,000 lux fluorescent bulbs) for 30 minutes in the early morning, scientists have helped them get to sleep earlier and stay asleep longer. One theory is that regular exposure to such light in the morning triggers a more advantageous nighttime release of melatonin, the hormone that keeps your body clock on a regular schedule, ensuring that you feel sleepy in the evening and stay asleep through the night.
Light therapy can work wonders for people who find it difficult to fall asleep before midnight and are sluggish in the morning. For serious insomnia, it's best to work with a sleep specialist to devise a treatment program, which usually requires that you commit to waking up earlier each morning. But if you're suffering, it's worth a try.
Dark Therapy
Scientists studying the light-melatonin connection have discovered that the blue spectrum of light can disrupt circadian rhythms and keep you awake. Exposure to blue light late at night—it's emitted by computers, televisions, even digital clocks—can wreak havoc with your body clock. Keep your room pitch-dark at night, and cover all digital clock or DVD player readouts.
Behavioral Therapy
Here's the Catch-22: Obsessing about not getting enough sleep can stop you from getting enough sleep. This is so common that therapists have developed a protocol of behavioral modification that's been shown to work 70 to 80 percent of the time when this is the case.
The drill goes like this: Go to bed only when sleepy, and get up if you haven't fallen asleep in 20 minutes. Avoid nonsleep activities in bed (watching TV, eating, planning, or problem solving). Try to get up at the same time every morning. Don't get attached to unrealistic expectations of sleeping soundly every night, and try not to blame insomnia for any daytime problems. And don't catastrophize (imagine the bad things that will happen as a result of a poor night's sleep).
Acupuncture
Because research suggests that acupuncture helps balance neurotransmitters (elevating levels of the feel-good hormones called endorphins, for example), there's a logic for its use in promoting relaxation, which results in a better quality of sleep. In China acupuncture has been used successfully for thousands of years to treat sleep problems, though this effect has not been sufficiently studied in controlled trials in Western medicine. In my own practice, I use acupuncture as part of a comprehensive approach to insomnia.
And If Those Don't Work...
While lifestyle adjustments such as proper diet, exercise, and stress control are most important in improving sleep, nutritional supplements can provide a helpful nondrug transitional aid to improve sleep until you can make those changes. Just check with your doctor first.
Melatonin
It's the master hormone for regulation of the sleep cycle. Melatonin levels in the body rise just before you fall asleep and decline through the night, hitting a low point about two hours before you wake. (Melatonin is also a powerful antioxidant that enhances the reparative function of sleep.) Studies show that ingesting the hormone as a supplement can help reset the body clock, which is why it's used to alleviate jet lag. Melatonin can also gradually help insomniacs feel sleepy at an earlier hour: Take 1 to 3 milligrams two to three hours before the desired sleep time. Remember: While melatonin can help normalize sleep patterns, it is not a sleeping pill.
Valerian (Valeriana Officinalis)
A flowering plant, valerian is the closest you can get to an herbal sleeping pill—its sedative powers far outperform chamomile. Research suggests that components of valerian root affect enzyme systems that control neurotransmitter levels responsible for sleepiness. (Due to its sedative effect, valerian should not be taken before driving or operating machinery.) Try 400 to 600 milligrams an hour or two before bedtime.
L-Theanine
This amino acid, which you can find in most supplement stores, helps reduce tension and stress. I commonly recommend L-theanine in conjunction with other treatments for insomnia. Typical dosage is 300 milligrams a day.
MY THOUGHTS
I'm pretty sure the light and the dark therapy will work. I've been getting a lot of sun in the mornings and my sleeping habits have improved. Not having TV in the bedroom does the trick, too. It takes willpower and some amount of getting used to. But it works.
Showing posts with label lack of sleep. Show all posts
Showing posts with label lack of sleep. Show all posts
Tuesday, April 12, 2011
Monday, April 11, 2011
SLEEP APNEA
OBSTRUCTIVE SLEEP APNEA
from the article '4 Sleep Disorders Solved'
By Stephanie Schorow, Special to Lifescript
Published April 26, 2010
Obstructive sleep apnea
What it is: It's a breathing disorder that causes loud snoring and pauses in breathing that last about 10-30 seconds, sometimes longer.
It occurs when certain airway muscles relax during sleep, causing soft tissue in the back of the throat to collapse and block the upper airway.
Apnea results in fragmented or poor quality sleep. More ominously, it’s also associated with high blood pressure, heart problems, memory problems and headaches. It may lead to poor job performance and even motor vehicle crashes among sleep-deprived drivers.
In fact, the National Transportation Safety Board has urged commercial truck and bus drivers and merchant ship pilots to be screened for the condition.
What causes sleep apnea: It can be weight-related. As weight accumulates, fatty tissue can further block the air passage, making sleep apnea worse.
According to the American Academy of Sleep Medicine, about 9% of women and 24% of men have obstructive sleep apnea. Not all, however, report daytime sleepiness as a result.
As women age and go through menopause, they tend to report more sleep apnea. Weight gain and hormone changes may be the cause.
How to treat sleep apnea: Lifestyle changes, such as losing weight, avoiding alcohol and tobacco, and changing sleeping position, may help. (Apnea tends to be worse when sleeping on the back.)
More severe cases may be treated with a Continuous Positive Airways Pressure (CPAP) mask that gently blows air into the throat during sleep. The masks are considered quite effective, but wearing it can take some getting used to.
Another option: surgery to widen the breathing passages. This involves removing, shrinking or stiffening excess tissue in the throat.
MY THOUGHTS
I wonder if partners, of people with sleep apnea, get enough sleep. I'm sure it's bothersome in the beginning - just like any other habits you were not aware of. It would take some getting used to but I know of several people who have learned to live with the sleep apnea of their partners.
from the article '4 Sleep Disorders Solved'
By Stephanie Schorow, Special to Lifescript
Published April 26, 2010
Obstructive sleep apnea
What it is: It's a breathing disorder that causes loud snoring and pauses in breathing that last about 10-30 seconds, sometimes longer.
It occurs when certain airway muscles relax during sleep, causing soft tissue in the back of the throat to collapse and block the upper airway.
Apnea results in fragmented or poor quality sleep. More ominously, it’s also associated with high blood pressure, heart problems, memory problems and headaches. It may lead to poor job performance and even motor vehicle crashes among sleep-deprived drivers.
In fact, the National Transportation Safety Board has urged commercial truck and bus drivers and merchant ship pilots to be screened for the condition.
What causes sleep apnea: It can be weight-related. As weight accumulates, fatty tissue can further block the air passage, making sleep apnea worse.
According to the American Academy of Sleep Medicine, about 9% of women and 24% of men have obstructive sleep apnea. Not all, however, report daytime sleepiness as a result.
As women age and go through menopause, they tend to report more sleep apnea. Weight gain and hormone changes may be the cause.
How to treat sleep apnea: Lifestyle changes, such as losing weight, avoiding alcohol and tobacco, and changing sleeping position, may help. (Apnea tends to be worse when sleeping on the back.)
More severe cases may be treated with a Continuous Positive Airways Pressure (CPAP) mask that gently blows air into the throat during sleep. The masks are considered quite effective, but wearing it can take some getting used to.
Another option: surgery to widen the breathing passages. This involves removing, shrinking or stiffening excess tissue in the throat.
MY THOUGHTS
I wonder if partners, of people with sleep apnea, get enough sleep. I'm sure it's bothersome in the beginning - just like any other habits you were not aware of. It would take some getting used to but I know of several people who have learned to live with the sleep apnea of their partners.
Saturday, April 9, 2011
RESTLESS LEG SYNDROME
RESTLESS LEG SYNDROME
from the article 4 Sleep Disorders Solved
By Stephanie Schorow, Special to Lifescript
Published April 26, 2010
Restless leg syndrome (RLS)
What it is: It's a neurological disorder characterized by unpleasant sensations in the legs and an uncontrollable urge to move when resting or sleeping.
Some people describe it as an “odd” feeling in their legs or an inability to sit still. Others describe a sensation of burning, creeping, tugging or even insects crawling inside the legs.
Women are nearly twice as likely to suffer from RLS than men, according to the American Academy of Sleep Medicine.
Causes of RLS: Its cause is unclear, but it seems to be related to iron and/or dopamine deficiencies in the body, says Schulman of Emory’s sleep lab. Women may be particularly affected because menstruation tends to deplete iron.
How to treat RLS: Treatment depends on the severity of symptoms. For less serious cases, a doctor may recommend hot or cold showers, using heating pads, exercising or massage therapy – all relax the muscles.
Severe cases may warrant anti-seizure medications and drugs that mimic dopamine, says Brigham’s Kirsch. Another effective option is iron supplements.
Several medications can aggravate RLS symptoms, including antidepressants, tranquilizers and non-prescription allergy and cold medications with antihistamines.
MY THOUGHTS
I cannot imagine it. RLS doesn't seem to be the usual numbness we feel when our legs stayed cramped in one position for a period of time. But if you have the slightest suspicion that you might have RLS, check with your doctor for an RLS specialist. Sounds serious to me.
from the article 4 Sleep Disorders Solved
By Stephanie Schorow, Special to Lifescript
Published April 26, 2010
Restless leg syndrome (RLS)
What it is: It's a neurological disorder characterized by unpleasant sensations in the legs and an uncontrollable urge to move when resting or sleeping.
Some people describe it as an “odd” feeling in their legs or an inability to sit still. Others describe a sensation of burning, creeping, tugging or even insects crawling inside the legs.
Women are nearly twice as likely to suffer from RLS than men, according to the American Academy of Sleep Medicine.
Causes of RLS: Its cause is unclear, but it seems to be related to iron and/or dopamine deficiencies in the body, says Schulman of Emory’s sleep lab. Women may be particularly affected because menstruation tends to deplete iron.
How to treat RLS: Treatment depends on the severity of symptoms. For less serious cases, a doctor may recommend hot or cold showers, using heating pads, exercising or massage therapy – all relax the muscles.
Severe cases may warrant anti-seizure medications and drugs that mimic dopamine, says Brigham’s Kirsch. Another effective option is iron supplements.
Several medications can aggravate RLS symptoms, including antidepressants, tranquilizers and non-prescription allergy and cold medications with antihistamines.
MY THOUGHTS
I cannot imagine it. RLS doesn't seem to be the usual numbness we feel when our legs stayed cramped in one position for a period of time. But if you have the slightest suspicion that you might have RLS, check with your doctor for an RLS specialist. Sounds serious to me.
Tuesday, February 22, 2011
COMMON SLEEP DISORDERS
COMMON SLEEP DISORDERS
from the articel "5 Common Sleep Disorders: Disturbing or Dangerous?"
By Laurie Sanchez, Lifescript Staff Writer
Published January 26, 2011
Reviewed By Edward C. Geehr, M.D
From teeth grinding to leg twitching, our bodies do strange things while we sleep. Why do they happen and when should we worry? We explain 5 night-time behaviors and what to do about them…
We think our bodies shut down for the night when we fall asleep. But sometimes they’re still going – kicking, gasping, even making us wet the bed.
These abnormal behaviors are called parasomnias, disorders involving involuntary physical activity that happens during sleep.
Should you be worried about them?
“Sleep reflects our state of health, but it also affects our health – in ways we never knew until the last 20 years of sleep research,” says Kathy Gromer, M.D., a sleep specialist at the Minnesota Sleep Institute.
We asked sleep experts what these bodily behaviors mean, what to do about them and when you should see a doctor.
MY THOUGHTS
here are the 5 most common sleep disorders. see if you're familiar with any of them.
1. Sleep Apnea
2. Grinding Teeth
3. Restless Limbs
4. Night Sweats
5. Wetting the bed
from the articel "5 Common Sleep Disorders: Disturbing or Dangerous?"
By Laurie Sanchez, Lifescript Staff Writer
Published January 26, 2011
Reviewed By Edward C. Geehr, M.D
From teeth grinding to leg twitching, our bodies do strange things while we sleep. Why do they happen and when should we worry? We explain 5 night-time behaviors and what to do about them…
We think our bodies shut down for the night when we fall asleep. But sometimes they’re still going – kicking, gasping, even making us wet the bed.
These abnormal behaviors are called parasomnias, disorders involving involuntary physical activity that happens during sleep.
Should you be worried about them?
“Sleep reflects our state of health, but it also affects our health – in ways we never knew until the last 20 years of sleep research,” says Kathy Gromer, M.D., a sleep specialist at the Minnesota Sleep Institute.
We asked sleep experts what these bodily behaviors mean, what to do about them and when you should see a doctor.
MY THOUGHTS
here are the 5 most common sleep disorders. see if you're familiar with any of them.
1. Sleep Apnea
2. Grinding Teeth
3. Restless Limbs
4. Night Sweats
5. Wetting the bed
Friday, February 18, 2011
HOW TO SLEEP WHEN IN YOUR 30s
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.
Thursday, February 17, 2011
HOW YOU SLEEP DEPENDS ON YOUR AGE
HOW YOU SLEEP DEPENDS ON YOUR AGE
from "Sleep Like a Baby at Any Age"
By Dorothy Foltz-Gray, Special to Lifescript
Published December 23, 2010
When was the last time you had a good night’s sleep? Last year – or last decade? No matter your age, many things can keep you up: kids, deadlines, work worries. Read on for the worst sleep stealers at different life stages – and how to cope with them...
Once we leave childhood, satisfying sleep is often harder to come by.
The average 30- to 60-year-old woman sleeps fewer than seven hours a night, says the National Sleep Foundation. Women are also more likely than men to have trouble falling asleep and staying asleep.
We’re simply not getting enough zzz’s, says Andrew Martin, M.D., director of the Institute for Sleep Medicine at Deborah Heart and Lung Center in Browns Mills, N.J. “[People] need about eight hours a night,” he says.
Without it, our health takes a nosedive: Less sleep may increase your risk of high blood pressure, according to a 2009 study at the University of Chicago. With every hour of lost sleep, risk rose 37%.
Poor sleep also increases your chance of heart disease, cancer and obesity, says Svetlana Kogan, M.D., founder of Doctors at Trump Place, a complementary medicine practice in New York City.
Sleep-deprived people have suppressed immune systems, she says. That means they’re more likely to get bacterial and viral infections, and be depressed.
What’s the answer? Figuring out what’s robbing your sleep at different ages, and facing each one pillow first.
MY THOUGHTS
men seem to fall asleep much faster than us women. now that we've confirmed that, we should look at different sleep patterns, depending on our age.
my next posts will deal with sleep for women in the following ages:
In Your 30s
In Your 40s
In Your 50s and Beyond (beyond? how did this sound to you?)
from "Sleep Like a Baby at Any Age"
By Dorothy Foltz-Gray, Special to Lifescript
Published December 23, 2010
When was the last time you had a good night’s sleep? Last year – or last decade? No matter your age, many things can keep you up: kids, deadlines, work worries. Read on for the worst sleep stealers at different life stages – and how to cope with them...
Once we leave childhood, satisfying sleep is often harder to come by.
The average 30- to 60-year-old woman sleeps fewer than seven hours a night, says the National Sleep Foundation. Women are also more likely than men to have trouble falling asleep and staying asleep.
We’re simply not getting enough zzz’s, says Andrew Martin, M.D., director of the Institute for Sleep Medicine at Deborah Heart and Lung Center in Browns Mills, N.J. “[People] need about eight hours a night,” he says.
Without it, our health takes a nosedive: Less sleep may increase your risk of high blood pressure, according to a 2009 study at the University of Chicago. With every hour of lost sleep, risk rose 37%.
Poor sleep also increases your chance of heart disease, cancer and obesity, says Svetlana Kogan, M.D., founder of Doctors at Trump Place, a complementary medicine practice in New York City.
Sleep-deprived people have suppressed immune systems, she says. That means they’re more likely to get bacterial and viral infections, and be depressed.
What’s the answer? Figuring out what’s robbing your sleep at different ages, and facing each one pillow first.
MY THOUGHTS
men seem to fall asleep much faster than us women. now that we've confirmed that, we should look at different sleep patterns, depending on our age.
my next posts will deal with sleep for women in the following ages:
In Your 30s
In Your 40s
In Your 50s and Beyond (beyond? how did this sound to you?)
Saturday, November 13, 2010
6 Remedies for Insomnia
As you can see, I'm fixated with Insomnia as a topic. I've always been nocturnal. And that's a challenge if you have an 8-5 job. Insomniacs hate the sunlight. By the time the sun shines through the window, that's the time insomniacs are asleep. I am sharing this article because they can work.
6 Remedies for Sleep Problems
By Rachel Johnson, Ph.D, M.P.H., R.D., March/April 2008
Can anything we eat or drink help? Here’s what the science says
Unrelenting insomnia has become a part of my life. Colleagues joke about my 3 a.m. e-mails; my husband groans at my late-night online shopping. (He knows I’ve had a bad stretch when packages pile up at the door.) There are weeks when I’d give just about anything for a good night’s sleep. I also know that I’m not alone.
Fifty to 70 million Americans suffer from insomnia. It’s more common among women (I know the hot flashes keeping me awake are caused by declining estrogen and hopefully will pass as my hormones even out). It is also common among people who are obese or have high blood pressure, anxiety or depression. And more and more studies are linking weight gain with sleep loss. A new study in the Journal of Clinical Sleep Medicine suggests that adults should sleep eight to nine hours per night to help maintain a healthy weight. One theory is that lack of sleep disrupts hormones, such as leptin and insulin, which regulate appetite and body weight. Another explanation is that sleep deprivation leaves us too tired for exercise. And since losing sleep can also make us moody, we may turn to food to cheer us up.
I could take one of the many sleep medications touted on TV, but I’d rather not; their long-term use can lead to headaches and possible dependency. Instead, I’m channeling my late-night energy into researching the science behind some common advice
1. Drink some warm milk before bedtime
Decades ago, scientists looked into this folk remedy and posited that tryptophan, an amino acid in milk (and turkey), might be responsible for its supposed sleep-inducing effects. Earlier research had shown that when tryptophan is released into the brain, it produces serotonin—a serenity-boosting neurotransmitter. But when milk (and other tryptophan-rich foods) were tested, they failed to affect sleep patterns. “Tryptophan-containing foods don’t produce the hypnotic effects pure tryptophan does, because other amino acids in those foods compete to get into the brain,” explains Art Spielman, M.D., an insomnia expert and professor of psychology at the City University of New York. Warm milk at bedtime may be comforting, but it won’t boost sleep-promoting serotonin
2. Have a bedtime snack
A light bedtime snack can stave off hunger, a known sleep robber. But eating high-glycemic-index (GI) carbohydrates—hours earlier at dinner—might also help. (High-GI foods cause a greater rise in blood sugar and insulin than do lower-GI foods.) A recent paper in the American Journal of Clinical Nutrition found that when healthy sleepers ate carbohydrate-rich suppers of veggies and tomato sauce over rice, they fell asleep significantly faster at bedtime if the meal included high-GI jasmine rice rather than lower-GI long-grain rice. While the authors aren’t sure how it happened, they speculated that the greater amounts of insulin triggered by the high-GI meals increased the ratio of tryptophan relative to other amino acids in the blood, allowing proportionately more to get into the brain. Save high-GI carbs for dinnertime, when their side effect—drowsiness—is a plus
3. Drink herbal tea
Chamomile, lemon balm, hops and passionflower are all touted for their sleep-promoting properties. You’ll often find them in “sleep-formula” tea blends, but unfortunately their effectiveness hasn’t been proven in clinical studies, according to the American Academy of Sleep Medicine. “I don’t doubt these teas work for some. A warm liquid before bed may produce sleepiness by generating body heat,” speculates Spielman. Beware: drinking liquids close to bedtime can mean nocturnal trips to the bathroom. A cup of “sleep-time” tea might be worth a try…if you have a strong bladder.
4. Take a ‘sleep supplement’
Shelves in supplement stores are stacked with sleep formulas. According to one NIH survey conducted in 2002, 1.6 million people tried complementary or alternative therapies like these, and over half of them reported their insomnia improved “a great deal.” However, those glowing anecdotes haven’t been backed up by rigorous scientific study; evaluations of most nutritional supplements haven’t shown any effects whatsoever. The one exception is valerian root, which seemed to help improve sleep with rare, and mild, side effects, such as stomach upset. But finding an effective formulation of valerian root is tricky, since the FDA doesn’t regulate herbal supplements. Don’t waste your money on sleep supplements; hold off on using valerian until standardized formulations become available
5. Have a nightcap.
Though a glass of wine may help you fall asleep, excessive alcohol use can make you wake up in the night. One theory is that alcohol suppresses the REM (rapid eye movement) sleep state that’s critical to a good night’s sleep, says Spielman. “One of my insomnia patients became remarkably better when he reduced his alcohol intake from 20 to three drinks per week.” Drink moderately, if at all; avoid drinking within a few hours of bedtime
6. Cut out all caffeine.
Caffeine affects everyone differently, so if you’re sensitive it might be worth trying to cut down—or limit caffeine to the morning only. This can mean more than just cutting out a cup of coffee. The major sources of caffeine in Americans’ diets are coffee (71 percent), soft drinks (16 percent) and teas (12 percent) but chocolate is also a source. “Our ability to excrete caffeine decreases with age,” says Spielman, so while you might have tolerated four cups of coffee a day when you were 20, you’ll probably need to cut down as you get older. Cut down on caffeine or limit it to the morning; if insomnia persists, consider going cold turkey
I’m going to try all of the above advice in my quest for shuteye. I know enough about the placebo effect to be content with just believing it will work. As for my husband he’ll be content—no, grateful—if my nighttime shopping tapers off.
Rachel Johnson, EatingWell’s senior nutrition advisor, is dean of the University of Vermont College of Agriculture & Life Sciences
MY THOUGHTS
a bedtime snack of carbo is not a good idea for someone who's trying to lose weight. milk is fine. tea us fine. i have coffee only in the morning. i've taken sleep supplements and they work but i don't take them unless absolutely necessary. stress can cause insomnia so being relaxed helps a lot. there are many alternatives. we just need to try them and stick with what works best for us.
6 Remedies for Sleep Problems
By Rachel Johnson, Ph.D, M.P.H., R.D., March/April 2008
Can anything we eat or drink help? Here’s what the science says
Unrelenting insomnia has become a part of my life. Colleagues joke about my 3 a.m. e-mails; my husband groans at my late-night online shopping. (He knows I’ve had a bad stretch when packages pile up at the door.) There are weeks when I’d give just about anything for a good night’s sleep. I also know that I’m not alone.
Fifty to 70 million Americans suffer from insomnia. It’s more common among women (I know the hot flashes keeping me awake are caused by declining estrogen and hopefully will pass as my hormones even out). It is also common among people who are obese or have high blood pressure, anxiety or depression. And more and more studies are linking weight gain with sleep loss. A new study in the Journal of Clinical Sleep Medicine suggests that adults should sleep eight to nine hours per night to help maintain a healthy weight. One theory is that lack of sleep disrupts hormones, such as leptin and insulin, which regulate appetite and body weight. Another explanation is that sleep deprivation leaves us too tired for exercise. And since losing sleep can also make us moody, we may turn to food to cheer us up.
I could take one of the many sleep medications touted on TV, but I’d rather not; their long-term use can lead to headaches and possible dependency. Instead, I’m channeling my late-night energy into researching the science behind some common advice
1. Drink some warm milk before bedtime
Decades ago, scientists looked into this folk remedy and posited that tryptophan, an amino acid in milk (and turkey), might be responsible for its supposed sleep-inducing effects. Earlier research had shown that when tryptophan is released into the brain, it produces serotonin—a serenity-boosting neurotransmitter. But when milk (and other tryptophan-rich foods) were tested, they failed to affect sleep patterns. “Tryptophan-containing foods don’t produce the hypnotic effects pure tryptophan does, because other amino acids in those foods compete to get into the brain,” explains Art Spielman, M.D., an insomnia expert and professor of psychology at the City University of New York. Warm milk at bedtime may be comforting, but it won’t boost sleep-promoting serotonin
2. Have a bedtime snack
A light bedtime snack can stave off hunger, a known sleep robber. But eating high-glycemic-index (GI) carbohydrates—hours earlier at dinner—might also help. (High-GI foods cause a greater rise in blood sugar and insulin than do lower-GI foods.) A recent paper in the American Journal of Clinical Nutrition found that when healthy sleepers ate carbohydrate-rich suppers of veggies and tomato sauce over rice, they fell asleep significantly faster at bedtime if the meal included high-GI jasmine rice rather than lower-GI long-grain rice. While the authors aren’t sure how it happened, they speculated that the greater amounts of insulin triggered by the high-GI meals increased the ratio of tryptophan relative to other amino acids in the blood, allowing proportionately more to get into the brain. Save high-GI carbs for dinnertime, when their side effect—drowsiness—is a plus
3. Drink herbal tea
Chamomile, lemon balm, hops and passionflower are all touted for their sleep-promoting properties. You’ll often find them in “sleep-formula” tea blends, but unfortunately their effectiveness hasn’t been proven in clinical studies, according to the American Academy of Sleep Medicine. “I don’t doubt these teas work for some. A warm liquid before bed may produce sleepiness by generating body heat,” speculates Spielman. Beware: drinking liquids close to bedtime can mean nocturnal trips to the bathroom. A cup of “sleep-time” tea might be worth a try…if you have a strong bladder.
4. Take a ‘sleep supplement’
Shelves in supplement stores are stacked with sleep formulas. According to one NIH survey conducted in 2002, 1.6 million people tried complementary or alternative therapies like these, and over half of them reported their insomnia improved “a great deal.” However, those glowing anecdotes haven’t been backed up by rigorous scientific study; evaluations of most nutritional supplements haven’t shown any effects whatsoever. The one exception is valerian root, which seemed to help improve sleep with rare, and mild, side effects, such as stomach upset. But finding an effective formulation of valerian root is tricky, since the FDA doesn’t regulate herbal supplements. Don’t waste your money on sleep supplements; hold off on using valerian until standardized formulations become available
5. Have a nightcap.
Though a glass of wine may help you fall asleep, excessive alcohol use can make you wake up in the night. One theory is that alcohol suppresses the REM (rapid eye movement) sleep state that’s critical to a good night’s sleep, says Spielman. “One of my insomnia patients became remarkably better when he reduced his alcohol intake from 20 to three drinks per week.” Drink moderately, if at all; avoid drinking within a few hours of bedtime
6. Cut out all caffeine.
Caffeine affects everyone differently, so if you’re sensitive it might be worth trying to cut down—or limit caffeine to the morning only. This can mean more than just cutting out a cup of coffee. The major sources of caffeine in Americans’ diets are coffee (71 percent), soft drinks (16 percent) and teas (12 percent) but chocolate is also a source. “Our ability to excrete caffeine decreases with age,” says Spielman, so while you might have tolerated four cups of coffee a day when you were 20, you’ll probably need to cut down as you get older. Cut down on caffeine or limit it to the morning; if insomnia persists, consider going cold turkey
I’m going to try all of the above advice in my quest for shuteye. I know enough about the placebo effect to be content with just believing it will work. As for my husband he’ll be content—no, grateful—if my nighttime shopping tapers off.
Rachel Johnson, EatingWell’s senior nutrition advisor, is dean of the University of Vermont College of Agriculture & Life Sciences
MY THOUGHTS
a bedtime snack of carbo is not a good idea for someone who's trying to lose weight. milk is fine. tea us fine. i have coffee only in the morning. i've taken sleep supplements and they work but i don't take them unless absolutely necessary. stress can cause insomnia so being relaxed helps a lot. there are many alternatives. we just need to try them and stick with what works best for us.
Thursday, November 4, 2010
Natural Cure for Insomnia
Is there a natural alternative to sleep medications?
By Cathy Wong, About.com Guide
Updated October 04, 2007
About.com Health's Disease and Condition content is reviewed by our Medical Review Board
Sleep medication is appropriate in certain situations, and many of the newer medications have fewer side effects. If you're currently taking sleep medications, I'd suggest talking with your doctor about whether natural sleep aids might be a good option for you.
There are plenty of natural alternatives that may help people fall asleep and stay asleep. The ones that don't involve taking a herb or supplement can often be combined with medication.
•Cognitive behavioral therapy (CBT) is a form of short-term psychotherapy that involves modifying sleep habits and behavoirs, such as:
•using your bed and bedroom only for sleep
•going to bed and waking up at the same time every day
•avoiding napping during the day
•getting out of bed if you're having trouble falling asleep for longer than 15 minutes
•avoiding caffeine during the day
•minimizing light and noise in the bedroom
CBT is one of the better-researched natural sleep aids. For example, a study published in the Journal of the American Medical Association randomized 75 subjects to CBT, progressive muscle relaxation, or placebo. After 6 weeks, the number of nightly awakenings and time to get back to sleep had been reduced by almost 50 percent in the CBT group, compared to 16 percent in the progressive muscle relaxation group and 12 percent in the placebo group.
National Association of Cognitive Behavioral Therapists
•Visualization is another drug-free option. It involves imagining a relaxing scene using all the senses. It is generally done about 20-25 minutes before the desired bedtime. For example, if you're imagining yourself on a tropical island, think of the way the warm breeze feels against your skin. Imagine the sweet scent of the flowers, look at the water and listen the waves…you get the picture. Involving more senses is generally thought to be more effective.
•Progressive Muscle Relaxation has also been explored as a natural remedy for sleep. Starting at one end of the body, it involves tensing then relaxing one muscle group at a time, working your way to the other end of the body.
Although the herb kava kava is a herb often marketed as a natural sleep aid, it should be avoided. The United States Food and Drug Administration (FDA) has issued a consumer advisory about the potential risk of severe liver injury resulting from the use of dietary supplements containing kava. To date, there have been more than 25 reports of serious adverse effects from kava use in other countries, including four patients who required liver transplants.
Melatonin is a hormone produced naturally in the body. The pineal gland in the brain makes serotonin which is then converted into melatonin at night when it gets dark. It's also available as nutritional supplements.
A number of studies have found that melatonin supplements lessens the time it takes to fall asleep, promotes sleepiness, and lengthens sleep time. Most studies have been small and very short in duration, so more research is needed.
Some experts caution that melatonin should not be used by people with depression, schizophrenia, autoimmune diseases, and other serious illness. Pregnant and nursing women should not use melatonin. And although melatonin is produced in the body in very small amounts, the amounts found in supplements and used in studies have contained much larger amounts. Short-term side effects can include headache and sleeplessness, and it is not known what the long-term side effects are.
And finally, with any sleep difficulty, the first step should be consulting a doctor. Chronic insomnia can be a symptom of an underlying condition, such as depression, heart disease, sleep apnea, lung disease, hot flashes, or diabetes, so it's important to see a doctor if you are having trouble sleeping.
MY THOUGHTS
take out the tv from bedrooom. i've been sleeping so much better hen i did. exercise a couple of hours before bedtime with a hot bath afterwards also helps.
By Cathy Wong, About.com Guide
Updated October 04, 2007
About.com Health's Disease and Condition content is reviewed by our Medical Review Board
Sleep medication is appropriate in certain situations, and many of the newer medications have fewer side effects. If you're currently taking sleep medications, I'd suggest talking with your doctor about whether natural sleep aids might be a good option for you.
There are plenty of natural alternatives that may help people fall asleep and stay asleep. The ones that don't involve taking a herb or supplement can often be combined with medication.
•Cognitive behavioral therapy (CBT) is a form of short-term psychotherapy that involves modifying sleep habits and behavoirs, such as:
•using your bed and bedroom only for sleep
•going to bed and waking up at the same time every day
•avoiding napping during the day
•getting out of bed if you're having trouble falling asleep for longer than 15 minutes
•avoiding caffeine during the day
•minimizing light and noise in the bedroom
CBT is one of the better-researched natural sleep aids. For example, a study published in the Journal of the American Medical Association randomized 75 subjects to CBT, progressive muscle relaxation, or placebo. After 6 weeks, the number of nightly awakenings and time to get back to sleep had been reduced by almost 50 percent in the CBT group, compared to 16 percent in the progressive muscle relaxation group and 12 percent in the placebo group.
National Association of Cognitive Behavioral Therapists
•Visualization is another drug-free option. It involves imagining a relaxing scene using all the senses. It is generally done about 20-25 minutes before the desired bedtime. For example, if you're imagining yourself on a tropical island, think of the way the warm breeze feels against your skin. Imagine the sweet scent of the flowers, look at the water and listen the waves…you get the picture. Involving more senses is generally thought to be more effective.
•Progressive Muscle Relaxation has also been explored as a natural remedy for sleep. Starting at one end of the body, it involves tensing then relaxing one muscle group at a time, working your way to the other end of the body.
Although the herb kava kava is a herb often marketed as a natural sleep aid, it should be avoided. The United States Food and Drug Administration (FDA) has issued a consumer advisory about the potential risk of severe liver injury resulting from the use of dietary supplements containing kava. To date, there have been more than 25 reports of serious adverse effects from kava use in other countries, including four patients who required liver transplants.
Melatonin is a hormone produced naturally in the body. The pineal gland in the brain makes serotonin which is then converted into melatonin at night when it gets dark. It's also available as nutritional supplements.
A number of studies have found that melatonin supplements lessens the time it takes to fall asleep, promotes sleepiness, and lengthens sleep time. Most studies have been small and very short in duration, so more research is needed.
Some experts caution that melatonin should not be used by people with depression, schizophrenia, autoimmune diseases, and other serious illness. Pregnant and nursing women should not use melatonin. And although melatonin is produced in the body in very small amounts, the amounts found in supplements and used in studies have contained much larger amounts. Short-term side effects can include headache and sleeplessness, and it is not known what the long-term side effects are.
And finally, with any sleep difficulty, the first step should be consulting a doctor. Chronic insomnia can be a symptom of an underlying condition, such as depression, heart disease, sleep apnea, lung disease, hot flashes, or diabetes, so it's important to see a doctor if you are having trouble sleeping.
MY THOUGHTS
take out the tv from bedrooom. i've been sleeping so much better hen i did. exercise a couple of hours before bedtime with a hot bath afterwards also helps.
Sunday, August 16, 2009
the cure for insomnia in manila
The Cure for Insomnia
Sleeping tips, from A to Zzzs
July 21, 2009 in Features
Alisa Hideg
The WebMD Sleep Disorders Health Center ( www.webmd.com/sleep- disorders/default.htm) is a useful Web site for information on sleep problems.
Remember the first time you tried to stay up all night? So why is it that as adults we are more likely to be sleep deprived and searching for ways to fall asleep, stay asleep and wake up rested?
Why is it so difficult when staying awake was so hard when we were younger? As a physician and a parent of an infant, my sleep loss is usually due to nighttime calls and changing diapers, but what happens when you do not know why you are not sleeping?
Almost anything can disrupt a good night’s sleep. Diet, hormones, stress, depression, nicotine, alcohol, health problems, noise, light and temperature can all make it difficult or impossible to fall asleep or stay asleep.
To figure out what is damaging your sleep, I recommend keeping a diary of when you have trouble falling asleep, what thoughts keep you awake, foods eaten, drinks consumed, exercise, snoring, and when or why you wake up in the middle of the night.
When you keep track of these things, it is easier to identify the culprit or culprits so that you can get back to a good night’s sleep. If you try this and still cannot sleep after making some adjustments, your diary will help you talk about the problem with your doctor.
Lack of sleep interferes with coordination and concentration, making driving and other tasks dangerous. Sleep deprivation can make it hard to remember things. We all become more irritable or emotional after a night without sleep.
Studies have linked a higher risk of diabetes, high blood pressure, heart disease and other chronic problems to poor sleep, but of course not sleeping can also just make you plain miserable.
The first thing you can do to improve sleep is to make the best environment in the bedroom by eliminating or reducing things known to interfere with sleep.
Start with the basics – keep the bedroom dark and quiet. When we lived in Alaska, many people had blinds on the windows or wore a mask to bed in the summertime since the sun was out until after midnight. If you sleep with open windows, soft earplugs can help with outside noise.
Try to go to bed around the same time every night and limit naps. It is best to turn off the computer or TV at least one hour before going to bed. If I know I have busy day ahead of me, I make a to-do list before bed.
A good bedtime routine makes it easier to get ready for sleep. It can be as simple as brushing teeth, washing, reading a book, and then turning the lights out. White noise in the bedroom – such as a fan or air cleaner – can help.
Now that we are in the middle of summer, a fan can also help with cooling the bedroom. If the room is still too warm, try sleeping in the coolest part of your home until the weather cools off again.
What we eat and drink also affects sleep. High-fat foods eaten during the day, caffeine after 2 p.m., and alcohol or spicy food right before bedtime can disrupt sleep. I love spicy food, but if I eat it too close to bedtime, I get heartburn at night. Some pain relievers contain caffeine, so I always check the label of medications.
If waking to use the toilet at night is a problem, then it helps to stop drinking fluids after 8 p.m. and to go to the restroom just before bed.
Regular daily exercise helps most people sleep better at night, but exercise within three hours of bedtime can energize the mind and body so much that it is harder to sleep.
Life has its stressors and a night or two of sleep loss is to be expected for most of us, but if you or someone in your family is having sleep problems that go on for more than four weeks, talk with your doctor.
If you want to try a non-prescription medication for sleep, let your doctor know because some of these interact with other medications and have side effects.
Slumber, forty winks, or a few z’s – no matter how you say it, we all need it. So try making some changes, talk with your doctor, and get a good night’s rest.
Dr. Alisa Hideg is a family medicine physician at Group Health’s Veradale Medical Center in Spokane. Her column appears every other Tuesday in the Today section. Send your questions and comments to drhideg@ghc.org.
WHAT I HAVE TO SAY
As you can see, the cure for insomnia can be simple or complex, depending on the cause. The thing is, you need to find the cure for insomnia since sleeplessness can actually cloud the way you think. When you don't sleep well, you'd think that your insomnia is at its worst and the cure for insomnia is complex. Years ago, I had this bout of insomnia. I had to take sleeping pills until a friend suggested taking out the TV from my bedroom. Lo and behold! i found the cure for insomnia - by simply taking out the TV.
Sleeping tips, from A to Zzzs
July 21, 2009 in Features
Alisa Hideg
The WebMD Sleep Disorders Health Center ( www.webmd.com/sleep- disorders/default.htm) is a useful Web site for information on sleep problems.
Remember the first time you tried to stay up all night? So why is it that as adults we are more likely to be sleep deprived and searching for ways to fall asleep, stay asleep and wake up rested?
Why is it so difficult when staying awake was so hard when we were younger? As a physician and a parent of an infant, my sleep loss is usually due to nighttime calls and changing diapers, but what happens when you do not know why you are not sleeping?
Almost anything can disrupt a good night’s sleep. Diet, hormones, stress, depression, nicotine, alcohol, health problems, noise, light and temperature can all make it difficult or impossible to fall asleep or stay asleep.
To figure out what is damaging your sleep, I recommend keeping a diary of when you have trouble falling asleep, what thoughts keep you awake, foods eaten, drinks consumed, exercise, snoring, and when or why you wake up in the middle of the night.
When you keep track of these things, it is easier to identify the culprit or culprits so that you can get back to a good night’s sleep. If you try this and still cannot sleep after making some adjustments, your diary will help you talk about the problem with your doctor.
Lack of sleep interferes with coordination and concentration, making driving and other tasks dangerous. Sleep deprivation can make it hard to remember things. We all become more irritable or emotional after a night without sleep.
Studies have linked a higher risk of diabetes, high blood pressure, heart disease and other chronic problems to poor sleep, but of course not sleeping can also just make you plain miserable.
The first thing you can do to improve sleep is to make the best environment in the bedroom by eliminating or reducing things known to interfere with sleep.
Start with the basics – keep the bedroom dark and quiet. When we lived in Alaska, many people had blinds on the windows or wore a mask to bed in the summertime since the sun was out until after midnight. If you sleep with open windows, soft earplugs can help with outside noise.
Try to go to bed around the same time every night and limit naps. It is best to turn off the computer or TV at least one hour before going to bed. If I know I have busy day ahead of me, I make a to-do list before bed.
A good bedtime routine makes it easier to get ready for sleep. It can be as simple as brushing teeth, washing, reading a book, and then turning the lights out. White noise in the bedroom – such as a fan or air cleaner – can help.
Now that we are in the middle of summer, a fan can also help with cooling the bedroom. If the room is still too warm, try sleeping in the coolest part of your home until the weather cools off again.
What we eat and drink also affects sleep. High-fat foods eaten during the day, caffeine after 2 p.m., and alcohol or spicy food right before bedtime can disrupt sleep. I love spicy food, but if I eat it too close to bedtime, I get heartburn at night. Some pain relievers contain caffeine, so I always check the label of medications.
If waking to use the toilet at night is a problem, then it helps to stop drinking fluids after 8 p.m. and to go to the restroom just before bed.
Regular daily exercise helps most people sleep better at night, but exercise within three hours of bedtime can energize the mind and body so much that it is harder to sleep.
Life has its stressors and a night or two of sleep loss is to be expected for most of us, but if you or someone in your family is having sleep problems that go on for more than four weeks, talk with your doctor.
If you want to try a non-prescription medication for sleep, let your doctor know because some of these interact with other medications and have side effects.
Slumber, forty winks, or a few z’s – no matter how you say it, we all need it. So try making some changes, talk with your doctor, and get a good night’s rest.
Dr. Alisa Hideg is a family medicine physician at Group Health’s Veradale Medical Center in Spokane. Her column appears every other Tuesday in the Today section. Send your questions and comments to drhideg@ghc.org.
WHAT I HAVE TO SAY
As you can see, the cure for insomnia can be simple or complex, depending on the cause. The thing is, you need to find the cure for insomnia since sleeplessness can actually cloud the way you think. When you don't sleep well, you'd think that your insomnia is at its worst and the cure for insomnia is complex. Years ago, I had this bout of insomnia. I had to take sleeping pills until a friend suggested taking out the TV from my bedroom. Lo and behold! i found the cure for insomnia - by simply taking out the TV.
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