HOW TO HAVE A GOOD NIGHT’S SLEEP

Do you know how many people do not have a good night’s sleep in USA ?

According to the statistics by National sleep foundation in April 2015 , 70 million persons suffer from insomnia.

About 27% of working women  have  insomnia  compare  to  20%  of  working men.More women experienced insomnia before and at the onset of  the menstrual cycle ,pregnancy and menopause may be due to the influence of estrogen.

 

What is insomnia

• difficulty in falling asleep

• unable to stay asleep as long as desired

• waking up during the night and unable to go back to sleep

 

Consequence of chronic lack of sleep

• increase incidence of heart disease, hypertension ,obesity

• daytime sleepiness, decreased mental alertness ,poor memory,irritability

• anxiety,depression

• increased automobile related accidents and industrial accidents

Causes of insomnia:

• stress in life
  ( job loss or change, loss of a loved one, divorce ,illness)

• mental illness
  (depression ,anxiety)

• physical discomfort ( pain)

• environmental factors ( noise, bright light ,too hot or too cold )

• side effects of medications ( those treating allergy,depression, high blood pressure,asthma and pain)

• jet lag or working night shift

How to have a good quality sleep :

• bedroom

  – a comfortable temperature ,dark and quiet
  bedroom only for sleep and sex only

• sleep habits

• don’t stay in bed awake if cannot fall asleep , do something like reading ,only go to bed when feeling sleepy

• avoid naps during the day

• going to bed and waking up at the same time each day even on days off.

• don’t go to bed with your worries

• follow a routine to help you relax before sleep. Read a book, take a warm bath.listen to music

• exercise during the day

• expose to sunlight during the day helps to reset the circadian rhythm (ie. The biological clock)

• avoid having a heavy meal near bedtime,eat or drink foods that induce sleep ,for example,warm milk

• avoid stimulant :

• – caffeine :tea, coffee, chocolate, soft drinks,diet drugs, and       some pain relievers.

• – nicotine

• – alcohol (although alcohol helps people fall asleep but will         stimulate the system when the alcohol leaves the body)

• eat foods high in Tryptophan

  (an amino acid that helps sleep)- high protein foods (milk ,milk products, meat ,fish,bananas)

• manage stress and anxiety (write down the worries )

• relaxation technique : 

  muscle relaxation ,deep breathing exercise

• Mindfulness practice ,meditation 

• Cognitive behavioral therapy

  helps patients understand and counter negative thoughts and misconceptions that keep them awake.

• Use of herbs- 

  use of calming herbs like lavender,hops ,  passionflower and chamomile

• Aromatherapy – 

  use calming essential oils ( lavender ,bergamot  ,cedar)in massage and bath helps to relax both the mind and body

• *** use herbs and essential oils with caution,if necessary check with your health practitioners ***

• potassium and magnesium help sleep- 

  eat or juice  green leafy vegetables ( Swiss chard, spinach, avocado),

• Melatonin -increase melatonin level by exposure to bright sunlight and absolute complete darkness during the night .If it is not possible then consider taking supplement

Prescription drugs – if after trying everything and you still cannot sleep ,prescription drugs to alleviate anxiety or sleeping pills may be necessary.