There is an epidemic of sleeplessness in our society. Many researchers agree that large percentages of our population do not get enough sleep on a regular basis. According to the cover story on Business Week, Jan 26, 2004 entitled “I Can’t Sleep,” close to 40% of our population suffers from some form of sleep loss.1 Sleep is a foundational requirement of health and wellness. Due to the constant busyness of daily life many feel sleep is a luxury that can be sacrificed not realizing the long-term withdrawals that it places on health. Sleep is an important time of repair and regeneration in our minds and bodies. It is better to maintain a regular sleep schedule by going to bed and arising at approximately the same time each day for both adults and kids. According to Dr. Lorraine Day, M.D. the hours of sleep prior to midnight are twice as important when compared to the hours after midnight.2 Adequate sleep allows the body to produce its necessary regulating hormones, strengthens the immune system, the organs get a chance to rest, the mind experiences a state of relaxation and the bodies repairs are accomplished. In addition, adequate sleep is another anti-aging secret. Diseases to both the mind and body can result from an ongoing sleep deficit. Inadequate and unregulated sleep has been linked to overeating and weight gain, hormone imbalances, headaches, backaches, an inability to cope with stress, diminished productivity and performance both academically and in the workplace. Below are a number of sleep interrupters to consider as strategies to improve your sleep:
• Consider your caffeine intake. Americans consume a large number of caffeinated sodas, tea, coffee, energy drinks and energy pills. Parents, it is especially important that you are aware of what type of drinks your kids are choosing outside of the home. Energy drinks are the rage. They steal so much from the body.
• Consider your intake of junk foods. Unstable blood sugar levels will interrupt sleep. Improving your diet can make a dramatic difference in this area.
• Consider any medications that you are taking and their side effects. For example Excedrin, decongestants, pain relievers, asthma medications all commonly affect sleep.
• Both alcohol consumption and cigarette smoking can interfere with sleep.
• Improper sleep positions, as well as worn out mattresses and pillows should be considered. It is important for long term spinal health to sleep on either your back or either side. It is very harmful to your spine to sleep on your stomach. Help your children to develop habits of sleeping in the proper positions early in life. In addition, utilize a pillow that maintains a neutral head position. If a person sleeps on both their back and their side it is important to have a special pillow that will accommodate both positions. When sleeping on your side your head should not be tilted down or up. When sleeping on your back your chin should not be tilted towards your chest.
• Snoring can interrupt a good night sleep both of the snorer and their spouse. There may be a need to be evaluated by your doctor for sleep apnea. Although, some snoring can be greatly reduced by simply improving the diet which can eliminate the amount of mucous in the digestive tract. If you snore, start each day with a warm cup of lemon water which over time will aid in mucous reduction. Also, consider adding an air purifier to the bedroom. In addition, food allergies should be a strong consideration here. I'm not talking about the type of allergic response that occurs when you get hives and need benadryl. The allergy that I am referring to is what is called a delayed allergy or food sensitivity. Eating the wrong foods can cause a major increase in snoring. Stay tuned and be sure to read the upcoming blog that addresses this issue.
• Hormone imbalances not only are caused by not enough sleep but also are a cause of a loss of sleep. It is not uncommon to experience sleeplessness each month before a woman starts her period as well as in higher frequency when she progresses into the years of menopause. A simple saliva test will determine the functional levels of estradiol, progesterone, testosterone and DHEA. This test yields the necessary information to address these hormonal imbalances. I use these tests regularly with men and women who are suffering from a host of hormonal issues. Replacing hormones with bio-identical trans-dermal creams is a safe and effective method of protecting health without using synthetic hormone replacement therapies, which can create more harm than good.
• Is there a lack of daily exposure to sunlight? I am not a fan of wearing sunglasses every moment in the sun. Allowing suns rays (not looking directly at the sun) to enter the eyes, indirectly, can help the pineal gland balance the circadian rhythm of the body and its production of melatonin (a hormone which governs our bodies ability to sleep). It is especially effective for the eyes to get some sun exposure around the middle of the day. Exposure for 15 mins close to noon for a number of days can help reset the sleep/wake cycle. This trick is helpful when traveling overseas to reset the time clock of the body and adjust to the new time zone.
• Beware of eating large evening meals as well as eating them too late. Your body simply does not need a big meal in the evening. The heavier caloric intakes are better suited for the higher caloric demands earlier in the day.
• Do you have too much light in your bedroom? It is best to have a room which is as dark as possible to get a good nights sleep. Perhaps you have too much light coming in from outdoor sources. The addition of light blocking blinds or shades may be necessary. Also, as the sun goes down outside you should be dimming the lights inside and preparing the body for a good nights sleep.
• Are you getting enough moderate exercise? Exercise is a terrific aid to getting a good quality nights sleep.
• Are electronics interfering with your sleep? Electro-Magnetic Frequencies (EMF’s) from clock-radios, televisions, computers, and cell phones can all interrupt your sleep. Remove these objects from your bodies energy field and turn off electronics. Also, avoid late night computer work. If you live in a densely populated urban area or if you live close to a power station you may need to get a protector for your home from exposure to excess EMF’s. I suggest you absolutely should have a protector if you live close to a power station. We have wireless internet in our home an opt to use a device called, Total Shield, which neutralizes the effects of harmful EMF’s.
• Are you thinking about what you need to remember to get done? If you wake up with thoughts plaguing you, make a habit to write them down, which releases them from your mind until the next day when you will be more capable of handling them with a refreshed mind.
• Prescription sleep aids may not be the best long-term solution to sleep issues. There are natural alternatives that can be used like melatonin drops, 5- Hydroxytryptophan, calcium and magnesium supplementation, chamomile tea and valerian root. In more severe cases there may be a need to test neurotransmitter levels in order to treat with appropriate amino acids. It is best to consult with a doctor for appropriate supplementation if you are pregnant, nursing or taking prescription medications.
• Is stress an issue? What are you focused on? Whatever our minds think on controls us.
• Do not go to bed angry and do not go to bed with unforgiveness. This will interfere not only the nights sleep but could be an issue for days or months to come.
I want to encourage you that it very possible to overcome insomnia and years of poor sleep habits. When my husband and I got married we had very different sleep schedules. I had a regular ritual of sleeping eight hours from 9 or 10pm till 5 or 6 am. My husband would stay up till 2 or 3 am and sleep till much later in the morning. He made every effort to switch his schedule to be more like mine but struggled with falling to sleep, which at times was very frustrating, because I would fall asleep in less than 30 seconds on a regular basis. This problem was effectively resolved with a saliva test, which identified hormonal and adrenal function. This gave us the necessary information to treat him and now he is falling asleep quite easily and he is on a schedule like mine.
References:
1. Getting Started on Getting Well. Dir. Loraine Day, M.D. Perf. Loraine Day, M.D. Videocassette. Rockford Press, 2003.
2. Hyman, M.d., Mark. The Ultra Simple Diet. Vol. 1. New York: Pocket Books, 2007.
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