American Fitness Professionals & Associates

By: Patricia Older  

Now that my exhibit was set up and the work of putting it together completed, I expected to finally get a decent night’s sleep. Instead, I found myself laying awake even longer and getting less sleep than I had been while working on the project. Increasingly tired, I began to realize many of my friends were also complaining of sleepless nights, saying almost in passing, that their sleep was not what it should be. Refreshing, sound sleep was eluding us.

Studies indicate that sleep problems affect 36% of the American population and that insomnia is a problem for an estimated 75% of perimenopausal women. Hot flashes, night sweating, and headaches exacerbate the sleep problems contributing to overall irritability and causing fatigue, poor performance in our daily lives, and adversely affecting our health and sense of well-being. The actual amount of sleep we need is an individual matter. Some people can do quite well with fewer than five hours of sleep, while others could need as many as ten or more. Most adults will have experienced some type of sleep problem in their lifetime without any major inconvenience, but the loss of quality sleep can be debilitating if it continues for any length of time. A sleep deficit of only a few hours can result in irritability, fatigue, trouble with concentration, and our ability to stay alert. Additionally, insomnia is usually a symptom of an underlying problem, such as a psychological or physiological reason, diet, or a sedentary lifestyle.

As we get older, changes occur in our sleep patterns and there is a tendency for our sleep to begin and end earlier. The quality of our sleep also changes. Little or no time is spent in the deeper forms of NREM sleep and so our sleep is more easily interrupted by noise, the need to take a trip to the bathroom, or physical discomforts. Compounding the problem, according to the Better Sleep Council, falling back to sleep becomes harder to do.

Sleep is essential to life and the quality and quantity of sleep is essential to good health. If you have been experiencing some sleepless nights, the following are some suggestions to help improve your chances of a better night’s sleep. If your sleep problems persist for longer than a couple of weeks, you should discuss it with your physician or practitioner.

* Try to avoid going to bed either too full or too hungry. Eating increases the heart rate, which makes it difficult to sleep, while the discomfort of hunger can keep you awake. Try a light snack a couple of hours before bedtime.

* Stop smoking. The nicotine in smoking is an even stronger stimulant than caffeine. Research shows that smokers tend to take longer to fall asleep and often wake up during the night with cravings for nicotine.

* Be aware of how much fluids you drink in the evening. A full bladder can wake you and once awake, you might experience trouble falling back to sleep. Alcohol and caffeine both adversely affect sleep, and even though alcohol may help you temporarily go to sleep, it will disrupt the pattern and quality of sleep.

* Keep routine patterns of going to bed and getting up in the morning. Regularity of going to bed and getting up at the same time everyday helps keep your biological clock in rhythm during a time that it begins to beat faster and interrupt sleep patterns.

* Set aside time to unwind. Read, listen to music, or watch a favorite television program for about a half hour before bedtime.

* Make your bedroom inviting for sleep. Keep work and other activities out of the bedroom. Carpets and rugs help reduce the noise, and draperies or blinds can reduce morning light. If you find yourself unable to go to sleep, get up and go read, watch TV, (try a comedy since laughter relaxes), or play a game of solitaire.

* Invest in a good mattress and pillows.

* Take a warm bath. Make it special with candles, a good book, and bath oils.

* Make exercise a part of your daily routine. Being fit helps make you resistant to stresses that can work to keep you awake at night and research shows that when people are active, they tend to rest better. But, you should avoid vigorous activity within two hours of bedtime, (with the exception of sex, which some people find actually helps them to fall asleep).

Sweet dreams and good night.

Copyright 12/96 by Patricia Older