Insomnia: Now I Lay Me Down To Sleep

Scheduled for publication October 12, 2001, in the San Bernardino County Sun, the Long Beach Press-Telegram, and available for national syndication at Featurewell.com)

I read someplace a long time ago that the three worst things in life were to lie in bed and sleep not, wait for one who comes not and try to please, but please not. This was given as an ancient Egyptian saying. Maybe it is ancient, but it certainly applies to modern times as well.

Three out of ten males and even more females have problems with initiating or sustaining sleep. Insomnia (having difficulties falling or staying asleep) is the most commonly known sleep disorder. Actually, there are many recognized disorders of sleep, including hypersomnia (too much sleep), narcolepsy (falling asleep at inappropriate times), sleep apnea (a sleep disorder with many awakenings due to problems with breathing), and jet lag and sleep problems related to having to work the late shift.

Sleep problems themselves can cause other problems, such as depression and anxiety. Sometimes sleep difficulties are caused by medical conditions, for example, sleep apnea, or by hormonal changes. Usually these conditions require medical evaluation and a combination of medical and behavioral health treatment. For most people, problems relating to getting to sleep can be much improved, if not relieved by making a few lifestyle changes, using some of the following healthy sleep habits.

• Try to set a standard time for getting to sleep and for getting up - this will help set your biological clock.
• Avoid caffeine when its effects tend to keep you up. Some people swear that coffee does not keep them up. It keeps me up so I don't take it at night.
• While light relaxation exercise can be conducive to sleep, avoid heavy exercise before bed.
• Avoid highly stimulating TV or reading late at night, because it can keep you wired up.
• Avoid using alcohol to get to sleep. Alcohol messes up your sleeping cycles and it dehydrates your brain as well.
• Try using your bed for sleep and intimacy only. Pay your bills in the kitchen.
• If you can't get to sleep, say, for more than half an hour, get up and do something quiet and go back to bed when you feel sleepy again.
• Practice deep, relaxed breathing - breath like you are already asleep and relax while you're at it.
• Try to keep it quiet in the bedroom.
• Keep your room at a comfortable temperature.
• Practice relaxation exercises - tighten and relax different muscle groups to release tension.
• Put off your troubles until tomorrow - they will be there so don't feel obligated to worry now.
• Ignore the clock - just breathe and rest and your body will do the rest.
• Avoid taking naps unless your body just has to do it.
• Don't overeat and don't eat just before bed. It disposes you to heartburn, weight gain and poor sleep.

What about taking sleeping pills?

There are over the counter and prescription medications that you can take to help initiate sleep. Most of them work by causing a mild sedation or drowsiness and then, hopefully, you fall asleep before you get over the drowsiness. It's important to remember that sleeping pills are not usually recommended for more than a few weeks at a time and should usually be replaced by healthy sleeping habits.

Healthy sleep is one of the cornerstones of a healthy life. This is one gift that you can give yourself. So, get your sleep, rest well and wake up refreshed and relaxed in the morning to meet the new day.

Discount Jewelry