- Sound Sleep Matters is the sleep blog for Omaha Sleep Therapy. The purpose of the blog is to support and inform, not to diagnose or treat, or to replace human-to-human interaction or advice. Let me know if you have a particular insomnia or sleep related question, and I’ll do my best to weigh in with ideas and resources.
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David Benioff City of Thieves
Me too. So what’s a poor insomniac to do? Back by popular demand, I offer you the following Dos and Don’ts for some sleep strategies that really work.
DO . . .
• Keep a regular sleep schedule: wake at about the same time every morning and avoid “sleeping in” on weekends or when you have a bad night.
• Develop a relaxing bedtime routine to help your mind and body wind down from the day. Soak in a hot bath, listen to soothing music, read for pleasure in low light.
• Use the bed only for sleeping or sex, or you risk weakening the association of bed with sleep. So no computer, television, texting, talking on the phone, eating or work.
• Limit your bed partners. Human and/or pet partners may offer a sense of comfort, but their presence can also disturb sleep. Work out the arrangement best for you.
• Get a 30-45 minute dose of morning light (before 9:00) to maintain your natural sleep/wake cycle. Walk the dog, exercise, do an outside chore or eat breakfast by a window.
• Exercise regularly for physical and emotional wellness, and sound sleep. Morning exercise is ideal, but anytime is fine so long as it preserves your bedtime relaxation routine.
DON’T . . .
• Eat too much too close to bedtime, and avoid stimulants such as nicotine, sugar and caffeine. Tryptophan-rich or complex carbohydrate snacks are okay.
• Drink alcohol before bedtime. Drinking even a moderate amount of alcohol close to bedtime lowers melatonin production, increases adrenaline and disrupts sleep throughout the night.
• Stay in bed if you can’t sleep. Get up after 15-20 minutes, go to another room and engage in a non-stimulating activity such as reading, meditation or body relaxation. Return to bed only when you feel drowsy.
• Watch the clock. Estimate the amount of time passing without sleeping rather than continually checking. Set the alarm if you’re worried about not waking on time.
• Nap until you’ve improved your sleep schedule. A 20-minute nap halfway through the day can refresh without interfering with nighttime sleep, but only when your sleep schedule is in line.
What about you? Use the comment space below to let us know how these tips have worked for you, or to suggest other tips you might have come across in your search for the perfect night’s sleep.
And, if you continue to have trouble getting a good night’s sleep, don’t hesitate to contact me at Omaha Sleep Therapy for some additional strategies and supports that really work.
As many of us are already (unfortunately) personally aware, sleep problems are estimated to be the #1 health issue in the United States today (Breus, 2006), with at least 70 million Americans reporting difficulty sleeping.
Those of us in this group may be worried because we know that sleep loss can have adverse effects on many body processes, including the immune system, insulin regulation, blood pressure maintenance and the production of digestive hormones and stress chemicals (Stein, 2005).
Additionally, we may have heard that sleep deprivation has been found to be associated with coronary artery calcification, obesity, diabetes, colon and breast cancer, heart disease and stroke (King, 2008). Yikes!
But it is the negative effect of sleep loss on mental health that is the primary concern of this blog. Consider these compelling statistics:
- Approximately 80% of people with mental health concerns also suffer from insomnia (the overlap with clinical depression runs as high as 85%).
- Contrary to the longstanding view that insomnia is symptomatic of and secondary to depression, sleep science is now asserting that insomnia is also a major cause of clinical depression (Naiman, 2006).
- Even in healthy subjects, sleep deprivation has been shown to cause emotional instability and pathological psychiatric patterns (Anderson, 2007).
- Adolescents with insomnia are at a greater risk for somatic and psychological problems (“Chronic Insomnia,” 2008).
Clearly, quality sleep and mental health go hand in hand.
Whether you are having difficulty falling asleep, staying asleep, or feeling refreshed by your sleep, this blog and my practice can help. Stay tuned to Sound Sleep Matters for more resources, stories and research updates (consider subscribing by clicking on the *Follow button below).
And please, if you’re experiencing chronic sleep issues that you can’t seem to fix, don’t hesitate to check out my services and then call or email me today to take the first step on your journey to better sleep.