CSN-CommunityPost-How to eliminate the struggle for sleep?

Nothing wrong happens when you miss one or two nights of sleep, as long as you’re careful about driving the next day. It’s chronic insomnia that causes problems. So if you regularly have issues falling asleep, don’t lie in bed tossing and turning. The late sleep specialist Richard Bootzin, Ph.D., formerly Professor of Psychiatry and Psychology at the University of Arizona, states that you should get up and go to different if you’re not asleep within 10 minutes room. Dr. Kuo tells it’s not the length of time that matters though you should get up if you feel it’s taking too long to get to sleep or get frustrated. Then do something soothing or relaxing for at least 10 minutes, preferably out of bed. Don’t go back to bed until you’re exhausted. If you still can’t sleep as soon as you’d like, get up and try resting again. But if you’re conveniently relaxed in bed, Dr. Kuo tells it’s OK to stay there, also if you’re not asleep. The concept is to associate your bed with relaxation, comfort, and getting to sleep quickly, not with wakefulness and frustration.

To help your mind and body associate your bed with relaxation, get in the practice of using your bed only for sex and sleep. Don’t eat, talk on the phone, read, or watch TV in bed. Once you’ve learned sound sleep, you may be able to relax up a bit.

Whatever you are doing, don’t try to go to sleep. Dr. Hauri states, “The more difficult you try to stay awake, the quicker you will fall asleep. The difficult you try to sleep, the long - time you will stay awake.”

According to Dr. Bootzin’s plan, it’s also essential to get up at the same time each morning, whether you’ve slept or not. You’re trying to get into a new habit of comfortable and regular sleep, and a few days of tiredness may be a little price to pay.

Be patient. Dr. Kuo declares that it takes at least two weeks to determine new sleep behaviors. “Changing a long-time sleep routine is a method. It’s not you can change all at once. If you’ve had an insomnia problem for a long time, it may need at least six to eight weeks to establish development. And several people benefit from the help of a sleep expert.”

Routine, routine, routine:-

Sleep doctors suggest having a bedtime routine, or a set of habits you can make that promote sleep. After watching TV, talking, or doing physical exercise, sitting at a computer, or many people find it hard to go right to sleep. It will help if you wind down first. You should devotedly go through your ritual every evening, if possible. Routines depend from person to person. Whatever forms for you is OK. Here are some ideas:-

·        Dim the lights 20 minutes before bedtime (to simulate sunset).

·        Take a lukewarm bath.

·        Have some light snacks. Mostly bedtime snacks will work but always avoid spicy food. Warm milk, turkey, and herbal tea are especially suitable for most of the people.

·        Do some gentle stretching, but not strenuous exercise.

·        Taking aspirin or acetaminophen at bedtime helps people stay asleep by lowering their body temperature, which    triggers sleep-inducing signals.

·  Meditate OR Pray.

·        Repeat an affirmation LIKE, “I have done all I needed to do today.”

·        Listen to nature sounds or relaxing music or tape.

·        Put on socks, or so that cold feet don’t keep you awaken at night.

Sleep-promoting lifestyles

·        Sex can also be an excellent sleep-inducer for many people.

Some of these things can help you get back to sleep after waking up in the mid of the night.

 What you do in the day makes a big difference in how you sleep at night.

Exercise:- Bodies require to move. If you don’t move your body all day, your body won’t need to stay still at night. So, exercise plays an essential role in blood glucose control. Exercising close to bedtime could keep you awake, though, so it may be useful to avoid vigorous activities three to six hours ere you go to bed.

Stress:- Anything that causes your life less stressful helps you sleep better, and vice versa. Self-soothing and relaxation skills are critical and are taught at only sleep clinics. If worries keep you awake, Dr. Hauri advises spending 10–30 minutes in a day ( but not in the evening) in a “worry session,” considering all your worries and writing some opinions on “worry cards.” 

Blood glucose control:- Maintain the best probable blood glucose control.

Excess weight:- Overweight makes it harder to sleep and can cause sleep apnea—another reason to get in shape.

Sunlight:-  Get some sun exposure during the day. Your brain is not adequately cued to produce melatonin without sunlight, the body’s natural sleep aid. Being unable to see daylight is why most blind people have problems with insomnia.

Get comfortable:- Some people can sleep anywhere. Most of us need a quiet, safe, darkroom. If you can’t see such a room, a sleep mask and earplugs might help. A “white noise generator,” a tape of nature sounds, or a fan, can block unwanted sound. Use shades or curtains to block outdoor lights and morning light if it wakes you.

Get a comfortable mattress. Most people can sleep on any decent bed. You apparently don’t need to toss out your current one and spend tons of money on the most expensive model, but mattresses were not designed to last a lifetime, so you will need to replace them every so often. Pillows should also be comfortable. Thinner pads may give better posture and more restful sleep to people who sleep on their backs, while people who sleep on their sides may need thicker pillows for more neck support. Some people like a bolster or pillow behind them when they sleep, between knees or a pillow under feet, to reduce back strain.

Temperature can also be a risk factor. An overactive radiator could have you rising in a sweat, so be sure to properly set your thermostat.

The pros and cons of naps:-

Napping may leave you less exhausted at bedtime, establishing the stage for insomnia. Some experts have a strict rule:- No naps! Others are more adaptable, but the National Sleep Foundation suggests limiting rest to no more than 20–30 minutes. Still, the American Academy of Sleep Medicine assumes a nap should be less than an hour and no after 3 PM. If you have insomnia, avoid long naps.

Researches on the health effects of naps have given conflicting outcomes. But for some people, napping can be a healing break from the tensions of the day. In a review of the medical history, Masaya Takahasi, DMSc, of Japan’s National Institute of Industrial Health, found several studies that indicate that small naps may be associated with a reduction in the risk of heart disease.

Keep a sleep diary:-

Since so many things can prevent or promote sleep, many people find it essential to keep a sleep diary to figure out what keeps them up or what is best to help them sleep. (The example “Sleep Log” gives one form for keeping such a diary.) Every morning, note down when you went to bed, around how long it took to go to sleep (but don’t look the clock for a specific time; clock-watching can keep you awake), roughly how many times you remember waking up when you got up, and how relaxed you feel. Record naps you took the day before. Further, rate your energy level and alertness during the day on a scale of 1 to 10.

Finally, write down what else happened. You won’t record everything, so concentrate on three or four problems at a time. (Some people keep a different “day log” for this.) Maybe start with caffeine, nicotine, alcohol intake, and medicines. Record your bedtime ritual. Other possible issues to monitor:- family or work hassles, watching TV, exercise, or anything else that may disturb you. Over a couple of time, you might find what helps you to sleep and what gets in the way.

When to see a doctor:- 

If nothing of this works, if you keep waking up all night or having trouble waking up in the morning or staying alarm during the day, you may want to discuss with a sleep specialist. You may have a treatable medical situation such as sleep apnea, or you may need some help overcoming years of bad habits. Discovering how to get a good night’s sleep can make a difference in your blood glucose control and life quality. As Dr. Buda states, “Sleeping better means living better.” And it’s not that hard to learn. Get started, and sweet dreams!