sleep

Sleep Deprivation: alternatives to counting sheep

by Barry Bittman, MD

Another night tossing and turning relentlessly?

Lack of sleep is more of a serious health risk than you might imagine. Many simply take a good night’s sleep for granted. Yet for others, the quest for restorative sleep is an impossible dream.

It has been estimated by multiple sources that nearly half of all Americans have difficulty sleeping. For some, insomnia and fatigue are a way of life.

While little is actually known about the precise nature of sleep, leading scientists throughout the world support the notion that a good night’s sleep is restorative, and that specific hormonal changes necessary for health depend on natural and predictable sleep-wake cycles.

From heart attacks to lung disease, to a host of medical problems that are clearly triggered or worsened by lack of sleep, the underlying effects we experience often go unnoticed, or are ignored. Yet beyond these purely health-related issues, few people ever consider the many serious problems that our society faces as a result of insomnia.

The National Commission on Sleep Disorders estimates the overall costs to our nation, based upon higher stress levels and reduced workplace productivity, to exceed $150 billion a year. Work-related errors and accidents also occur with greater frequency on evening and night schedules. Add to it the cost of professional driver fatigue which accounts for 30 to 40 percent of all heavy truck accidents, and the financial consequences become monumental.

And when you consider driver-related injuries, it is important to realize that the standard medical approach of prescribing sleeping pills has also produced some poorly-recognized, yet highly alarming statistics. In 1997, researchers Brenda Hemmelgarn, MN and Samy Suissa, PhD, from McGill University in Quebec reported a 45 percent increased rate of motor vehicle accidents involving elderly individuals during the first week of taking certain types of sleeping pills.

In a recent report, Dr. David Dinges of the University of Pennsylvania brought to light the fact that peaks exist in fall-asleep crashes. These statistically occur in the middle of the night and in the middle of the afternoon¾ well-documented times in which our bodies tend to shut down. Coupled with the fact that the typical drive home time from work is around 4:30 in the afternoon, and a rather serious risk becomes apparent and predictable.

Given these overwhelming statistics, we should begin to demand a higher level of care for sleep-related disorders. One should always begin by discussing their sleep-related problem with a physician. Remember to review all medicines you are taking (prescription, over-the-counter and natural supplements) to check for sleep-related side-effects.

The next step, if the cause is not obvious, is the referral to a center that specializes in sleep disorders. An appropriate medical work-up or sleep study can rule out the possibility of sleep apnea, a condition in which diminished oxygenation leads to difficulty sleeping, daytime fatigue and serious cardiovascular consequences. Key clues that suggest such a diagnosis include obesity, snoring, and awakening gasping for breath.

Assuming however that one’s medical work-up or sleep study reveals no clear-cut cause, the following suggestions may prove to be beneficial:

· Maintain a regular sleep schedule, and avoid sleeping in.

· Exercise during the day, and limit strenuous exercise after dinner.

· Avoid caffeine, alcohol, tobacco, or sleeping pills.

· Eat a small bedtime snack and avoid excessive liquids in the few hours before sleep.

· Sleep in a well-ventilated room, and try setting the thermostat a bit cooler than usual.

· Try a hot bath.

· Eliminate naps during the day.

· Practice mind-body relaxation or visualization techniques such as guided imagery, progressive muscular relaxation, or meditation.

· For peace of mind, consider prayer, or read your favorite bible verses.

· Avoid television at bedtime (especially the news); instead, consider watching relaxing nature video tapes or listening to soothing music.

· Ask your loved-one to give you a relaxing massage.

If these suggestions do not help, seek professional assistance from a counselor or a therapist who can work with you to uncover and better deal with any issues that may be keeping you awake. Ultimately, never settle for insomnia on a regular basis. The quality of your life depends on a delicate balance between activity and restorative sleep¾ Mind Over Matter!