Sleep Tight
by Roberta Lee, MD (topic expert: health) When I was seven years old, the last thing I wanted to do was go to sleep. I remember countless times when I had been so excited by my day at school and play that at our 8pm bedtime I would plead with my father to stay up just one hour longer. "Some day you'll wish for more time to sleep and be happy to go to bed," he would say. He was right. Now, when the day has finished by 11PM, I am happy to go to sleep. We need sleep to restore our nervous system. Growth hormone, a vital hormone for children to grow and for adults to keep our muscles and tendons healthy, is secreted as we sleep. Most people coming into a doctor's office such as mine and usually ask how much sleep is enough? I share with them that each individual has different needs, but on the average most adults need between 7 and 8 hours of sleep. But sleep, or the lack of it, affects a huge portion of the population. Over 40 million people experience some type of sleep disorder--yet 95% of them go undetected. Lack of sleep, also known as insomnia, is estimated to cost $100 billion in productivity and decreased productivity. Sleep deprivation can cause: - Impaired mental functioning- it may become difficult to think, make decisions and concentrate
- Accidents - as many as 100,000 auto accidents accounting for 1,500 deaths are a direct result of insomnia
- Stress/depression- significant mood changes occur with sleep deprivation
- Heart disease
- Headaches
- Weight gain
- Hypertension
Sleep occurs in four stages and REM. These stages cycle from stage 1 to REM and cycle over again in the course of a night. Stage 1 is very light sleep. Stage 2 we become slower thinking, while in stage 3 we begin producing very slow brain waves known as delta waves and some other slightly faster waves. Stage 4 produces almost all slower cycling waves. With REM (Rapid Eye Movement) sleep our breathing is more rapid, and limbs become temporarily paralyzed. A complete cycle takes 90-110 minutes on the average. If you're having trouble obtaining a good night of sleep, try a few of these tips. - Have a nightly before-bed schedule that you follow regularly
- Exercise
- Avoid consumption of caffeine. If you have to drink a beverage with caffeine-limit it to before noon.
- Relax before bed - take a bath, read something enjoyable
- Don't lie in bed awake - get up and do something
- Drink teas such as chamomile or something with a combination hops/valerian in a tea bag can be very soothing
- Try aromatherapy. This uses concentrated plant oils to quiet the part of the brain that stores all the busy thoughts of the day. One of the most relaxing essential oils is a mixture of lavender. This can be dispensed in a diffuser 30 minutes before bed in your bed room. Or place a few drops on a washcloth, wet the cloth and place it upon your face.
Great resources for more information on sleep can be found at: May you have sweet and restful dreams! |