A good night’s sleep worth effort

Getting a good night’s sleep is often easier said than done. Researchers estimate 50 percent of our population have difficulties in sleeping.

For most of us the last third of the day is reserved for sleeping and replenishing our energy, but for those who have trouble with this, that time becomes a nightmare. Attempts to induce sleep are numerous and include taking medication, counting sheep and sleeping on water beds.


Sleeping medication prescribed by your doctor may be just what is needed, especially for short-term sleep problems. A crisis in life, a medical problem which may make sleeping difficult, or simply a major change in one’s schedule are short-term problems which may require sleep medication. Most physicians do not recommend that patients take these medications for long periods of time. Side effects of these medications often make the problem even worse. Prescribing a sleeping medication should be a stop-gap measure.

Drinking too much coffee or tea, excessive worry or concern over finances, interpersonal problems, rotating work shifts, or too much sleep during the day are but a few of the numerous causes of poor sleep. Sleep problems may accompany psychological problems, such as anxiety and depression. Individuals suffering from pain may experience problems with sleep.

Insomniacs frequently become so obsessed with their sleep problems they begin to worry about whether they will be able to sleep. Their worries then become a self-fulfilling prophecy. This obsession with sleeplessness leads to a vicious cycle. The more insomniacs worry, the less they sleep; and the less they sleep, the more they worry, with the cycle leaving them exhausted. Researchers estimate that insomniacs actually sleep only 45 minutes less per night than normal sleepers.

Sleep researchers have found several methods to help people learn to combat insomnia:
• Analyze and understand your required sleep pattern. As we get older, we need less sleep. A typical 60-year-old may need only six hours of sleep, instead of the eight he needed when he was 20 years old.
• If you have trouble sleeping, don’t take a daytime nap. Go to bed and get up at the same time each day. People with normal sleep patters usually display a lot of regularity in their eating and sleeping habits. Be careful of what you eat after 6 p.m. Certain rich foods and beverages, particularly alcohol, can lead to sleep problems.
• Get up and do something else. Instead of tossing and turning, go into another room and read a dull book, watch a late television show which does not interest you. These changes may produce boredom, leading to sleep.
• Don’t’ worry too much about a bad night’s sleep. Fatigue produced by sleeplessness can lead to a good night’s sleep the following night.
• Reserve the bedroom for sleeping. Use other parts of the house for activities, such as paying bills, eating or having family discussions.
• For good sound sleep:
Learn a relaxation technique. Many people who have sleep problems don’t know how to relax.

Exercise. Vigorous exercise should not be done before bedtime, but regular exercise promotes sound sleep.

Consult a physician or ask for professional consultation if sleep problems persist. Physical or psychological difficulties may be the basis for the problem and should be treated.

Getting a good night’s sleep is worth the effort it may require.

Harold H. LeCrone, Jr., Ph.D. Copyright 1984