ShePurzz
09-18-2006, 05:01 PM
In my business, I get a lot of email from medical professionals. Today I received one on sleep that I thought I would post -- It is quite different from the Sleep Hygiene post I put up a few weeks back, but it may be better suited for those who don't think they can follow the other recommendations. I hope this helps SOMEONE get more zzzzzzzzzzzzz's tonight!
Sleep Disorders
Having trouble getting to or staying asleep? Difficulty sleeping is becoming more common and interferes with quality of life in many ways. Lack of adequate sleep can cause weight gain, affect mood and bring on symptoms of depression, reduce concentration and make work more difficult, and result in health issues ranging from glucose intolerance to compromised immunity.
There are several contributors to an inability to fall asleep or stay asleep. Physicians tend to prescribe drugs for these conditions, many of them are habit forming, and none of them solve the underlying issues causing the problem, making medication a poor choice for most people.
So, if you're having trouble sleeping, here are some things to consider.
Exercise promotes sound sleep. People often don't like to hear this, but engaging in adequate exercise (45-60 minutes in your target heart zone 5-6 days per week) will help you to sleep more soundly. Being "active" is not the equivalent. I talk to people daily who try to convince me that cleaning house, weeding the garden and walking the dog are all that is required in the area of exercise, but this is not true. Activities such as running, cycling, fitness boxing, and strength training, practiced on a regular basis, are required. Additionally, yoga can be particularly helpful since regular practice results in deeper breathing, which calms the body and mind, and results in better sleep. Many of the sleep deprived people I talk to sleep like babies within days of starting and appropriate exercise program.
Proper diet promotes sound sleep. The Wellness Forum's diet is based on the consumption of complex carbohydrates, which are precursors to serotonin. Serotonin is one of the precursors to melatonin, which helps to regulate your sleep cycle. The consumption of too much protein and fat, which reduces carbohydrate consumption, can contribute to sleep disorders. Of course, the consumption of alcohol and caffeine can interfere with sleep as well.
A bedtime ritual promotes better sleep. (good place to mention the sleep hygiene suggestions) Many people run around at full speed, fall into bed and expect to drop off and rest immediately. Calm yourself before going to bed - read or engage in quiet activity and then go to bed. Putting your mind at rest will help to put your body at rest.
Stress and your response to stress can interfere with sleep. People often have trouble sleeping during stressful times. Stress is often a sign that things need to change, and if therapy is needed in order to make changes, seek it. Cognitive therapy is particularly effective, as it requires fewer sessions in order to be effective. If you cannot change the things causing your stress, you can change your response to them. Again, therapy can be helpful. Exercise can mitigate your response to stress, and I'll mention yoga(:woohoo: -- great plugs for yoga fans!) again as a valuable tool. I can speak from experience here - my breathing patterns and my ability to calm myself in adverse circumstances have changed dramatically as a result of practicing yoga for the last several years, and if I do not take classes for a few days, I notice a difference. Many people have reported the same results to me over the years.
What to do if these things don't work? Sometimes people form the habit of waking up throughout the night, tossing and turning, watching TV, etc., falling back to sleep at 4:00 or 5:00 and then getting up, exhausted at 6:30AM. If this pattern is repeated enough, it becomes a habit. (May I add -- going to the potty???)
The best way to break the pattern is to form a new one. The next time you wake up at 3:00AM, get up and start your day. Stay awake and functioning, no matter how difficult it is until your regular bedtime. Napping will interfere with re-training your body. Continue to do this until you induce exhaustion sufficient to allow you to sleep through the night. I will acknowledge that this is not fun, but it will work if you discipline yourself to do it.
Of course, medication may be a necessary option for a small percentage of the population for whom there are medical reasons accounting for lack of sleep, and those people should seek medical attention. But most people will find relief for their sleep issues by following the protocols offered here.
ENJOY the suggestions and I sure hope that someone will be sleeping better soon because of it!!!
Mary
Sleep Disorders
Having trouble getting to or staying asleep? Difficulty sleeping is becoming more common and interferes with quality of life in many ways. Lack of adequate sleep can cause weight gain, affect mood and bring on symptoms of depression, reduce concentration and make work more difficult, and result in health issues ranging from glucose intolerance to compromised immunity.
There are several contributors to an inability to fall asleep or stay asleep. Physicians tend to prescribe drugs for these conditions, many of them are habit forming, and none of them solve the underlying issues causing the problem, making medication a poor choice for most people.
So, if you're having trouble sleeping, here are some things to consider.
Exercise promotes sound sleep. People often don't like to hear this, but engaging in adequate exercise (45-60 minutes in your target heart zone 5-6 days per week) will help you to sleep more soundly. Being "active" is not the equivalent. I talk to people daily who try to convince me that cleaning house, weeding the garden and walking the dog are all that is required in the area of exercise, but this is not true. Activities such as running, cycling, fitness boxing, and strength training, practiced on a regular basis, are required. Additionally, yoga can be particularly helpful since regular practice results in deeper breathing, which calms the body and mind, and results in better sleep. Many of the sleep deprived people I talk to sleep like babies within days of starting and appropriate exercise program.
Proper diet promotes sound sleep. The Wellness Forum's diet is based on the consumption of complex carbohydrates, which are precursors to serotonin. Serotonin is one of the precursors to melatonin, which helps to regulate your sleep cycle. The consumption of too much protein and fat, which reduces carbohydrate consumption, can contribute to sleep disorders. Of course, the consumption of alcohol and caffeine can interfere with sleep as well.
A bedtime ritual promotes better sleep. (good place to mention the sleep hygiene suggestions) Many people run around at full speed, fall into bed and expect to drop off and rest immediately. Calm yourself before going to bed - read or engage in quiet activity and then go to bed. Putting your mind at rest will help to put your body at rest.
Stress and your response to stress can interfere with sleep. People often have trouble sleeping during stressful times. Stress is often a sign that things need to change, and if therapy is needed in order to make changes, seek it. Cognitive therapy is particularly effective, as it requires fewer sessions in order to be effective. If you cannot change the things causing your stress, you can change your response to them. Again, therapy can be helpful. Exercise can mitigate your response to stress, and I'll mention yoga(:woohoo: -- great plugs for yoga fans!) again as a valuable tool. I can speak from experience here - my breathing patterns and my ability to calm myself in adverse circumstances have changed dramatically as a result of practicing yoga for the last several years, and if I do not take classes for a few days, I notice a difference. Many people have reported the same results to me over the years.
What to do if these things don't work? Sometimes people form the habit of waking up throughout the night, tossing and turning, watching TV, etc., falling back to sleep at 4:00 or 5:00 and then getting up, exhausted at 6:30AM. If this pattern is repeated enough, it becomes a habit. (May I add -- going to the potty???)
The best way to break the pattern is to form a new one. The next time you wake up at 3:00AM, get up and start your day. Stay awake and functioning, no matter how difficult it is until your regular bedtime. Napping will interfere with re-training your body. Continue to do this until you induce exhaustion sufficient to allow you to sleep through the night. I will acknowledge that this is not fun, but it will work if you discipline yourself to do it.
Of course, medication may be a necessary option for a small percentage of the population for whom there are medical reasons accounting for lack of sleep, and those people should seek medical attention. But most people will find relief for their sleep issues by following the protocols offered here.
ENJOY the suggestions and I sure hope that someone will be sleeping better soon because of it!!!
Mary