Healthy Sleep

Researchers, including those at the National Sleep Foundation, indicate that sleep is essential for mental and physical performance and is a major component of both emotional and psychological health. Health problems such Type 2 diabetes, heart problems, obesity, and hypertension can be significantly impacted by lack of sleep. Additionally, cognitive and motor skills essential to safe driving can be significantly impaired by sleep depravation.

Sleep problems are often very complex and can be caused from medical problems including the use of certain medications, psychological difficulties, or behavioral problems.

Normal sleep patterns change over the course of an individual’s life so that frequent awakenings and lighter sleep is the norm as people get older.

Individuals suffering from insomnia can often find assistance from some of the following suggestions.

• First, evaluate sleep problems from a medical standpoint by asking a physician to evaluate the quality and quantity of sleep. Potential assistance for sleep problems that include exercise, medication, and diet should be evaluated by a physician.

• Attempt to maintain a regular bedtime schedule, getting up and going to bed at around the same time each day. Be careful about napping. The timing and length of a nap can significantly effect an individual’s overall sleep pattern.

• Evaluate the effect of over the counter medications, caffeine, alcohol, timing of meals and content of diet on sleep patterns.

• Try to avoid stimulating activity during the hour or so just prior to going to sleep. Vigorous exercise, stressful conversations, problems of too much noise,
uncomfortable temperature or too much light can all be problems.

• If sleep onset does not occur within 20-30 minutes, get up and do something else. Instead of tossing and turning, go into another room and read a book, watch a television show which is not terribly exciting or listen to some relaxing music. These changes may produce the mental state necessary to go to sleep. Reserve the bedroom for sleeping. Use other parts of the house for non-sleep
activities.

• Exercise vigorously if medical conditions permit. Vigorous exercise should not be done right before bedtime, but regular exercise does promote sound sleep.

• Insomniacs frequently become so obsessed with their sleep problems that they begin to worry about whether or not they are going to be able to sleep. These worries then become a self-fulfilling prophecy. Seek professional help if this obsessional thinking persists.

Harold H. LeCrone, Jr., Ph.D. Copyright 2004