Lack of sleep is the most common complaint in our society. Getting enough sleep allows one to be fully alert during the day to function.
Teens are the most tired and sleepy people simply because they have poor routines and poor sleep hygiene.
PREPARING to go to sleep is probably the MOST IGNORED TRIGGER to a poor nights sleep. How do you prepare to go to sleep on week days or weekends?
Do you fall asleep in front of the TV? Do you have a TV in your bedroom?
If so, MOVE IT, TURN IT OFF. I know it may be a challenge to not watch the 10 o'clock news in bed, but, it will change your life.
I am going to lump sleep hygiene activities together for the teen and adult. Teen sleep problems may be addressed more at a later time.
Everyone needs a BED TIME RITUAL that is CONSISTENT.
*Hint. Often times the weekdays are fairly regular. BUT... people may sleep in and/or stay up all night on the weekends. Then, they wonder why they feel awful on Monday morning.
BED TIME ROUTINE
_ Get up the same time every day. This includes on the weekends too.
_ Try to go to bed about the same time every night, if possible. ( For teens with night time ball games or other activities this is a challenge.)
_ Exercise early in the day. Strenuous exercise should be done 2-4 hours or more before bedtime.
_ Turn off the bright lights. Instead, use small table lamps to get you in the mood to sleep. If you have a flashing neon sigh out side your window, find someway to black it out.
_ Avoid an afternoon nap.If you must, take your nap after lunch and limit it to 30-40 minutes.
_ Try a snack before bedtime. Apples and bananas tend to make one sleepy. Hot milk is good, too , as long as it is not hot choclate milk. Avoid soft drinks with caffiene, tea and coffee before bedtime. Some herbs teas in moderation may help.
_ Some people swear by a warm bath to relax before crawling into bed. (Not hot, it dries your skin.)
_ Reading a few minutes of some kind of devotional or inspirational words can get you ready for sleep.
_ Turn off the bright lights. Turn on small table lamps with dim light. (This was the best suggestion I was given by a sleep therapist.)
_ Find some soothing music on CD or radio to play instead of the
TV.
_ Yoga or yoga like exercises. Deep breathe. Tighten your muscles then relax them. Keep in mind that the leg muscles are the largest group of muscles in the body. That is a big area to relax, so I do leg stretches before getting into bed. Restless legs can keep you awake all night. I was finally diagnosed with low iron that was causing my restless legs.
_ The sound of a fan is monotonous. This is a helpful tool to drown out noises from the neigbhood. Be sure you adjust the room temperature to accomodate the fan.
SLEEPING ENVIRONMENT
_ Have a comfortable bed with comfortable bedding.
*Hint For adults the bed is only for two things; sleep and sex.
_ Don't read in bed, play solitaire, eat or talk on the phone. If you know someone who calls you after you are in bed, tell them not to call after 8:30. If they persist in wanting to to late night chat, turn the phone off.
_ Check the temperature on the thermostat. A little cooler is generally the most comfortable at night. If too hot or too cold , you won't sleep well. The trick is to get a family home just right for everyone.
_ Turn the lights off. When you get up to go to the bath room in the middle of the night, use only a small light, enough to not stub a toe.
_ During your routine, don't go to bed until sleepy.
_ Go to bed before Midnight. After midnight you get your 2nd wind.
Here is a fact for those of us fighting the battle of the bulge. Sleep deprived people generally have a difficult time loosing weight. You might want let it slip to your teen who thinks it is cool to stay up half the night.
OTHER THINGS MAY INTERFERE WITH SLEEP
_Sleeping curled up or face down can hurt your back.
_ Items like FRESH FLOWERS, THE CAT, THE DOG, LATE AFTERNOON CLEANING, NOT REMOVING MAKE-UP, DOWN PILLOWS OR COMFORTERS can all trigger respiratory symptoms.
Those with FIBROMYALGIA may forget that is it often called "achy, tired, I can't sleep, syndrome."
Arthritis, diuretics and apnea will can be a source of sleep problems.
These are some helpful things I learned from my sleep therapist at the University of Iowa. Make a list of what works for you and what does not. If you are still having problems, please address this with your doctor. He/she may want to order a sleep study in a sleep lab.
I know the phrase "sleep lab" may sound not too comforting. I found the staff at the U of I very nice. They made my experiences of gluing electrodes to my head an okay experience. Don't fret about it if your doctor recomends this study. Most likely they will be able to get the the root of your sleep issues.
One thing I was diagnosed with is sleep apnea. Someone with sleep apnea stops breathing during sleep. Not enough oxygen leaves you exhausted even if you do sleep. I wear CPAP (continuous postive air pressure). Sure it looks like Darth Vadar with the mask on, I don't care because I get some restful sleep.
I hope something in these two blog are helpful to you or your family member. Do remember to speak to your medical provider about any sleep issues.