Everyone wants a good night’s sleep. It is unfortunate that good sleep eludes too many of us. There are a slew of reasons for insomnia, trouble getting to sleep, problems staying asleep, or waking too early to be completely rested. There is hope for the sleepless. Once you know what a good night's sleep is as well as the causes of sleeplessness, finding solutions gets easier.
What is a good night’s sleep?
There really is little doubt within the medical community as to what makes a good night's sleep. You go to sleep after about ten minutes, stay asleep, sleep between 7 and 10 hours, and wake up refreshed.
The benefits are numerous when you sleep well. You just feel good, have a more positive attitude, are ready to get up and have a great day, work better, and stay healthier. Does that sound good to you?
If you just don't get enough sleep
Sleep deprivation is a serious health concern. Although the reasons are many for sleep loss, next to water, sleep is the number one need of humans. Without sleep, or at least rest, you begin to suffer greatly within a few days. Continual sleep deprivation can cause critical health problems and even lead to death. Perhaps that’s why we see so many commercials for sleep aids as well as those wonderful and expensive beds.
There are many reasons why we can’t get a good night’s sleep. I suffer from chronic, persistent pain due to a childhood illness, which often causes sleep problems. How many people do you know who have a health condition that causes sleep issues? Some people have a busy mind that won’t shut up when it’s time to sleep. Others can’t let go of problems in their lives, so they worry and can’t sleep. And there are other issues like hormones that regulate the chemicals that help you go to sleep and stay asleep. We often participate in so many activities in our daily lives that prevent us from getting enough rest and sleep. Then there are syndromes or illnesses like apnea or sinusitis which prevent deep sleep. Finally, there are those foods and drinks that you like but interrupt your good night’s sleep.
What is the impact of sleep deprivation?
That is what I call a ‘biggy.’ Lack of enough sleep, no matter the reason, can negatively affect you health, performance, safety, and wallet (1). Did you know fatigue is the major cause of most traffic and industrial accidents (2)? That's pretty important, or a biggy.
There are immediate effects of sleep deprivation: reduction in performance and alertness, decreased ability to think and process information, increased stress, poor quality of life, and increased risk of injury (3). Since sleep helps keep your immune system functioning as it should, not enough sleep can lead you your inability to fight off diseases. This can range from relatively mild disease like a cold to more severe disease like flu.
Web MD lists some, not all, of the long term problems associated with not getting enough sleep: high blood pressure, heart attack, heart failure, stroke, obesity, psychological problems like depression and other mood disorders, attention deficit disorder, mental impairment, growth retardation, injury, disruption of your bed partner's sleep, and poor quality of life (4).
My reaction was YUCK when I realized the significance of not getting enough sleep. This is serious business. Most people don't want to spend their lives or even a day feeling tired, grouchy, and a little dizzy from being sleep deprived.
Common causes of sleep deprivation
A lot of people just don't realize how much restorative sleep they need. We often don't understand the consequences, mild and severe, of not enough rest. Some people falsely believe they can 'make-up' for lost sleep by sleeping late on the weekends.
Illness and pain can cause you to not get enough sleep. Colds, sinusitis, tonsillitis or allergies can interrupt sleep. When you snore, gag or cough due to these illnesses, you get what is called 'fragmented' sleep. Chronic pain, cramping, headache, a painful wound, or skin rash can wake you up and keep you up.
Regrettably, there are work related reasons for sleep deprivation. Shift work that rotates can be very disruptive to getting enough rest. Some jobs require work to be done at home that can take time away from sleep. Deadlines and schedules cause tension and stress that can make sleep difficult. In today's economy there are so many unemployed people, that, for many people, worry about keeping or getting a job causes sleep loss.
If you are taking prescription or over-the-counter medications, those products can add to your loss of sleep. Your best bet is to ask your physician about side effects including sleep deprivation. And read the label or information sheet the pharmacy gives you.
What kind of habits can make sleep less likely and interrupted? Just a few disrupters are drinking caffeinated drinks after 8 p.m., smoking close to bedtime, vigorous exercise in the evening (there is debate about this one), keeping anger bottled up, worrying about things you can't control, and watching TV or reading an exciting book just before trying to sleep (5).
Now that you know more about what can cause sleep problems, you can work on getting that deep, restorative sleep.
Ways to get better, more restorative sleep
There are, of course, many OTC and prescription sleep-aids. However, and that's a big however, there are usually side effects. Those side effects can be minor, moderate, or major. You can't watch TV without seeing numerous ads for products that make you sleep so I will skip any other information on that method. You should discuss with your physician the pros and cons of taking prescription medications that induce sleep.
To restore good sleep, you need a strategy that works for you. You now know your enemy so here are some techniques that you can experiment with to improve your sleep.
Use a regular sleep schedule. Set a bedtime and stick to it. You know when you get sleepy so use that as your guide. Make sure you wake up at the same time too. You might need to use an alarm clock at first, but after a while you will naturally wake up at that time. If you don't have a good night's sleep, take a nap during the day. Try to sleep 30-45 minutes; however, nap no longer than that. Some of us get a wee bit drowsy after our evening meal. Don't give in and take a nap because that might make you unable to sleep at bedtime. Do something else: wash the dishes, call a friend, get ready for tomorrow, take a short walk, or watch a little television.
Is your bedroom sleep friendly? Not everyone is sensitive to noise, but quiet helps with sleep. If you need some noise, try a sleep machine that plays nature sounds or white noise. You really do sleep better if your bedroom is dark and cool. During a visit with a relative, I couldn't sleep because there were really bright crime lights outside the window. I finally got some thick towels and covered the window so I could sleep. The best temperature for sleeping is around 65 degrees. If your bedroom is too hot or too cold, you can't sleep well.
Make sure your bed is comfortable. There should be room for stretching and turning comfortably for you and your bedmate. Is your mattress comfortable? If it is you will sleep much better. How about your pillow? Is it hard enough or soft enough? If your pillow isn't comfortable, try a different one. There are many innovative mattresses on the market. They include memory foam, adjustable air mattresses, water beds with baffles, futons, and countless others. Some of these choices are very expensive. Before investing, be sure that what you're paying for is what you need and fits your wallet. I don't intend to take out a mortgage for a new bed. Another possibility is to buy a mattress topper. You can buy pillow tops, memory foam, foam egg carton, and other toppers without spending so much money. If you find one of these is exactly what you need, you can consider buying a mattress based on the same technology.
Create a relaxing bedtime routine. Turn off the television and reserve your bed for sleeping. Try doing some gentle, slow stretching. Listening to relaxing music will help calm your mind so sleep comes more easily. Brewing a cup of herbal, non-caffeinated tea for a bedtime drink can help you fall asleep more quickly.
Eat the right foods and exercise regularly. No big meals at night. Don't have an alcoholic nightcap before bed. No caffeine after your evening meal. Keep the fluid intake after dinner low to prevent waking up to use the bathroom. If you do some exercise no later than five o’clock, you will sleep better.
Put a check on anxiety and stress. One way to help you do this is to keep a sleep journal. You should be able to figure out what stressors are keeping you awake. One help is to be observant of your stressors then be proactive in solving your problems. You don't have to go it alone. Just using a spouse, friend or relative as a sounding board can make all the difference. It's amazing how much easier it is to solve a problem or eliminate stress this way. You might try taking 10-20 minutes at night to reflect on something that soothes you, to meditate, or to pray.
Know when it's time to see a doctor. Nothing helps; you've tried everything; you still can't sleep. Go see your doctor. Problems can be physical or emotional. Sometimes it's best not to mess around so get medical help (6).
Go natural and sleep
From personal experience, I have found that natural sleep-aids work well to help you get to sleep and stay asleep.
There are products containing sleep inducing herbal blends in a tablet or capsule. A partial list of ingredients include: Valerian Root, Passion Flower, Celery Seed, Hops, Orange Peel, and Chamomile. You can also find some of the ingredients in herbal tea blends. The tea has the added benefit of being emotionally soothing. If you wake up and have difficulty getting back to sleep for 20 minutes, have a cup of herbal tea with honey. You will be surprised at how easy sleep comes after your cup of tea.
Melatonin is a hormone produced in the brain. This hormone is essential to good sleep. Unfortunately as we age, melatonin production decreases. That's why many people are unable to get enough sleep when they get past 50. Taking one 300 mcg dose of melatonin before bed can be just what you need to get your rest.
Have you ever heard of an herbal sleep pillow? They are easy to make and use. Use a small or medium size cheesecloth bag with a drawstring. You can find these in the grocery store or make them yourself. Stuff the bag with one or several of these herbs: chamomile, lavender, rose, rosemary, Echinacea, catnip, passionflower, Valerian, or kava. I've made sleep pillows from equal parts of lavender, hops, and chamomile, and they work. Take the sleep pillow, flatten it and put it inside your pillow case (7).
The good news
Almost everyone has the occasional sleep problem. However, there are times when people have real difficulty sleeping, and it goes on for more than a couple of nights. But sleep doesn't have to elude you. When you decide to take responsibility for a good night's sleep, you can find ways to get your rest. Try some of the tips and techniques in this article. You might be surprised how well you get your ZZZs.
Is it time for my nap yet?
End Notes:
© 2011, Katherine Hegemann
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