Sleep-What are be missing?
Sleep-What are you missing?
Submitted by Donna Kelly, RPh

I recently read a book where the physician stated that sleep is so important that even in the intensive care units we should first preserve and protect sleep if we truly want the seriously ill patient to recover. Lack of sleep worsens heart disease, diabetes, hypertension and cancer. The sicker the patient, the more that patient needs their sleep. These are interesting words.

During sleep stage 3 we repair our body, including muscles, bones, joints, and skin. It is during stage 4 that we make our neurotransmitters such as serotonin, which helps with the sense of well-being; dopamine, which helps with focus and alertness; and acetylcholine, which helps with memory and learning.

Sleep deprivation and resulting fatigue played a role in the Chernobyl accident, the Exxon Valdez oil spill, the Challenger tragedy, and numerous boat, plane and auto accidents yearly. The National Transportation Safety Board states fatigue can degrade every aspect of human capability. Sleep deprivation degrades reaction time, memory, situational awareness, communication, judgment and attention. Sleep deprivation increases apathy, irritability, attention lapses and microsleeps. Microsleep is a state lasting from a fraction of second to several seconds without the sleep deprived person being award they are asleep. Obviously this is extremely dangerous when operating machinery or driving.

Can anyone afford not to get their required sleep? Below are some suggestions that can help promote and protect good sleep.

1. Regular routine. One should wake up and to go bed at the same time daily. This usually takes about 3 weeks before you will see a benefit if it this is the technique for you.
2. Increase exposure to bright light or sunshine on awaking. This lets your suprachiasmatic nucleus better regulate your day and night cycle.
3. Let your body get as tired as your mind. Getting exercise can help. If you get over-stimulated and can’t sleep, then allow about three hours between exercise and bedtime.
4. Develop a relaxing routine before bedtime. A warm bubble bath, meditation or prayer, or light reading can help you to slow down and send a signal to the brain that it is time to relax.
5. Sleep in the dark. Sources of light include street lights, alarm clock, or night lights. Blackout blinds, turning the alarm clock around, and night lights without a light bulb but with a light panel are some solutions. Light decreases melatonin, the sleep regulating hormone, production. If you want to sleep, you want a dark environment. Watching TV on a big screen late at night can decrease melatonin production and actually activate the reticular activating system, which in harmful to promoting sleep.
6. Keep the environment quiet. Earplugs might be useful.
7. Avoid naps. It you absolutely must lie down, do so before 3PM and only for 30 minutes. This helps to preserve the incentive to sleep at night.
8. Cool environment. The best temperature range is 65 to 67 Fº. Melatonin production is enhanced with these temperatures. But be sure you have warm feet and hands, socks can be a good idea.
9. Don’t try to sleep. Go to bed when you are sleepy. To promote sleep remember the routine of going to bed at the same time. Give yourself an hour of a relaxation routine to send a signal to your brain that it is time to sleep.
10. Light bedtime snack. The important word is light. Some possible light snacks include a couple graham crackers, four ounces of milk, a half-cup of pudding, or yogurt. Be sure to avoid anything heavy, greasy and spicy.
11. Watch caffeine, nicotine, and alcohol consumption. The effects of caffeine can last 5-7 hours, so watch afternoon consumption. Nicotine withdrawal can begin within hours of the last cigarette. A nightcap drink can help you relax and fall asleep. The problem is it can fragment and disrupt sleep a few hours later after the alcohol is metabolized. Alcohol can increase REM sleep resulting in unpleasant and intense dreams. It can cause early morning wakening, exacerbate snoring, and aggravate sleep apnea As we age, our sleep architecture becomes more sensitive to disruption. Watch how alcohol affects your sleep.
12. Ease up on evening liquids. Decreasing fluids late in the evening can decrease multiple trips to the bathroom during the night.
13. Quality bedding. Consider a new mattress every ten years for support and comfort. New pillows every two years will not only add support and comfort, but will have fewer dust mites which helps alleviate allergies and sneezing. If allergies or colds bother you it is a good idea to change pillowcases every other day.
14. Sleep alone. Dogs and cats are best kept out of the bed so you can stretch out and have the room you need. If your partner snores, protect yourself from the noise and sleep elsewhere. People who are ill or in pain may be restless and disturb a partner’s sleep also. Know when it is best to protect your sleep and sleep on the couch.
15. Worries. Get the help you need to resolve financial, emotional and spiritual issues. If you have a particular worry or problem, write it down and pick it up the next day. Free-floating worry and anxiety do not enhance sleep.

For a free sleep survey go to www.worldsleepsurvey.com

References:
The Healing Power of Sleep, Mary O’Brien, MD.
National Transportation Safety Board: http://www.ntsb.gov/doclib/speeches/rosekind/rosekind_052511.pdf