Personal Dynamics: Getting a good night's sleep

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Personal Dynamics

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We all deserve a good night's sleep...

A Good Night’s Sleep?

By Tim Hofmann, M.C.

Nearly everyone welcomes a good night’s sleep. When we wake up refreshed and rejuvenated it seems to set the tone for a good day. We feel more capable and able to successfully deal with the variety of challenges that face us each day.

Unfortunately, we all experience insomnia. Some of us have an occasional problem and accept that it is normal. For others sleep problems are more profound (such as getting very little sleep) or more long lasting (sleep problems for weeks or more).

When we are deprived of sleep there are a predictable set of effects on our mind and body. These symptoms include daytime fatigue, increased irritability, increased numbers of mistakes and accidents, and a decreased ability to concentrate and reason. Extended sleep deprivation can also create symptoms of mild depression including hopelessness, helplessness, and a decreased ability to enjoy life.

Sleep problems can come from a variety of sources including age and lifestyle. As we age the amount of melatonin (a key sleep-inducing chemical) is reduced in our body, making insomnia more common.

One of the most common causes of sleep disturbance is emotional upset and worry about something happening in our life. We can distract ourselves with daytime activities, but when it is time to sleep the worrying returns. Some people develop the habit of worrying which creates chronic insomnia. Sleep problems can be a sign of a larger physical or mental disorder. Sleep Apnea (disturbances of breathing during sleep), depression, and anxiety disorders often result in insomnia.

Stimulant drugs can play a role in sleep disturbance. Caffeine (most prominent in coffee and chocolate), Nicotine (from cigarettes), over-the-counter drugs such as decongestants and weight-loss pills, and many prescription medications can interfere with proper sleep.

When the distress of sleeplessness occurs many people try some form of drug to induce sleep. Such solutions may be appropriate for short term situations (a few nights). However, long-term use can result in physical and psychological dependence on the drug. These drugs also interfere with the natural sleep cycles, making it more difficult to return to normal sleeping after the drug is stopped. Alcohol may seem to help some fall asleep, but the resulting “sleep” is usually disturbed, fitful, and ultimately not restful.

Sleep Hygiene

Many people never learn good habits to promote sleep. These habits, known as sleep hygiene, serve to prepare you for sleep and to develop patterns that will help you get to sleep quickly and sleep well throughout the night:

	Establish a regular routine of pre-sleep activities. These may include brushing teeth, changing into sleep garments, etc. that signal a time of transition to restfulness.
	Reduce stimulation one to two hours before going to bed. Violent TV shows, arguments with family, challenging mental work, vigorous exercise or other stimulation should be avoided before going to bed.
	If you need it, a light snack one hour before bed can be useful. Sugars should be avoided in favor of complex carbohydrates or proteins.
	Go to bed and wake up at the same time every day. Although it may feel good to sleep in on the weekend, it will disrupt your sleep cycle. If you must sleep in, then limit yourself to no more than one hour change in the morning.
	If you can not fall asleep after 20 minutes get out of bed and do something boring until you feel drowsy.
	Avoid naps. Naps tend to interfere with the sleep cycle and make it more difficult to fall asleep.
	Avoid using your bed for activities other than sleep and sex. Reading and watching TV in bed can create a mental association between bed and these more stimulation activities.
	Get on a regular program of exercise. Muscles that are in shape relax more easily.

If these ideas do not help then it is probably time to get some professional assistance. We all deserve to get a good night’s sleep, even if we have to make some changes to make it happen

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